Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies. It’s also present in keto friendly foods like eggs and cottage cheese.

In low carb and keto baking, we’re concerned with two things: 1) keeping carbs low, and 2) still achieving a baked good that has great flavor and texture (because if we can’t gag it down there’s just no point, right? Lol). Low carb bread recipes are usually gluten free and grain free (although we’ve seen a couple that use oat fiber), but then the challenge is to get creative to get the right combination of ingredients to yield something that rises properly and tastes good.
It just needed a bit more structure, so for trial number three I split the difference, using half coconut flour and half almond flour. There’s a reason they say the third time’s a charm. This was the perfect blend. The bread was moist but firm enough to hold its shape, and it didn’t taste like coconut. After that, I began experimenting: hazelnut flour worked great, and cheese and scallions added great flavor.
Keto cycling is a way to cycle in and out of ketosis while enjoying a more balanced diet on your "days off." One keto cycling approach includes five days of traditional keto diet and two non-keto days per week. Some people choose to save their off days for special occasions holidays, birthdays, and vacations. For best results, eat wholesome carbohydrate-rich foods on your off days, including fruits, starchy veggies, dairy products, and whole grains (rather than added sugars or highly-processed fare).
Nothing makes me happier than to collect eggs and vegetables from my own urban back yard. I know I am very fortunate to even have such an opportunity. Not all can, of course. I am grateful for the ability to taste the hint of sweetness in kale from my garden that has come through a winter frost. I never knew such sweetness existed, back when my taste buds where obliterated by sugar and artificial sweeteners.
I also had the problem of gumminess. I watched your video and did as you did…I didn’t make any replacements or anything. I didn’t use Jay Robb psyllium. Mine came from a bulk bin somewhere (and I ground it into powder myself), did that make a difference? the loaf was purple but i don’t care about color, i just want it to taste good and not vinegar-y and not gummy!! thanks so much for any suggestions!
Thank you so much for your recipe. This is the best keto bread recipe I have come across. There is only one suggestion it’s better to use medium size 8X4 inch pan to get perfect size slices. There is one question., can we replace coconut flour with almond flour completely? If yes what is the quantity for almond flour in this case? Thank you once again.
Maria – Love this recipe – took me 4 times before I got it how I wanted it and I add sesame seeds. Then I slice really really thin – about 1/2 cm then dry all the slices in the oven ready for toasting. However, right now I can only find baking powder with vanilla. Can I sub baking soda which together with the vinegar should work but how much? Can you help please?
Bread deserves an important place in the diet because it is inexpensive, low in fat and provides a range of nutrients. Bread is one of the oldest processed foods - and various types include different grains, including wheat, spelt, rye, oats and barley, as well as seeds such as sesame, sunflower and linseeds.Bread products also include unleavened flat bread such as pita and Lebanese breads, either with or without added yeast, as well as roti, chapatti, and pumpernickel bread.Sourdough (the traditional, slow-fermenting, artisan-produced) bread is a chewy, sour-tasting bread produced using a starter culture containing natural bacteria and yeasts (rather than commercial baker’s yeast). Many sourdough loaves are based on rye flour, but others feature white or wholegrain flours.Many breads have added ingredients, such as extra grains, soy, seeds, olives, nuts and fruit as well as yeast and salt (needed for the action of the yeast). More highly processed breads may contain added fats and associated emulsifiers and a range of permitted chemicals to keep the bread soft and delay staling.Nutritional composition of breadBread is a valuable source of protein, carbohydrate, dietary fibre, many B group vitamins and some minerals.Much of the bread eaten in Australia is made from wheat.The wheat grain consists of 3 main componentsbranthe outer layer of the seed which contains much of the fibregermthe small part of the seed from which a new plant would grow. This contains vitamins (including vitamin E) and minerals.endosperm (the kernel)the largest portion of the seed - mainly starch and protein, this provides the nutrition for the growing seedThe nutritional value of bread depends largely on how the grain is treated during the milling process to make the flour. During milling, the bran and germ can be removed, leaving the starchy endosperm which is ground to make white flour. In Australia, white flour used for bread is not bleached.Choosing breadWhite breadis made from white flour ground from the endosperm only.Wholemeal breadis made from flour in which the entire grain is ground.Wholegrain breadhas a small amount of unground grain left in the flour. However, in Australia, the label “wholegrain” can be used to describe foods which have been completely milled or ground, as long as the entire grain is used and the grain constituents are still there in their original proportions. See the effect this has on the glycaemic index (GI ) of the bread, below.Multi-grain breadis usually made with white flour with a mixture of whole grains added, usually wheat and rye – it’s basically white bread with added grains.Bread made with wholegrain flour generally has more fibre, vitamins and minerals, especially iron, than white bread, however, white flour breads in Australia still contain a significant nutrient content.Glycaemic Index of breadThe GI ranks foods according to the extent to which they cause blood glucose levels to rise. The concept is particularly important for people with diabetes and especially relevant for foods that form the basis of a meal.White flour has a high glycaemic index (GI) which makes most white breads less suitable for those with diabetes and also for those who lead sedentary lives. Physical activity increase the chances of using the glucose that results from consuming bread as fuel. The dough conditioners (often called rapid dough risers) added to commercial sliced loaves decrease the fermentation time and change the nature of the starch granules in bread, increasing its GI.Traditional slow-fermented sourdough breads tend to have a low GI.Most wholemeal bread is made from white flour recombined with wheatgerm and bran in approximately the same proportions as the original wheat. These loaves contain the nutrients of the original wheat, including the overall level of dietary fibre, and can legally be labelled as wholemeal, but the disruption of the original grain makes the carbohydrate easier to breakdown in the intestine and raises the GI.Wholegrain breads that contain whole grains are low in GI, because the seeds and grainy ‘bits’ slow down the digestive process.Multi-grain breads, despite being made with white flour, can have quite low GI because of the added grains.Supplementation of breadWheat flour used in bread-making in Australia must be supplemented with folic acid (except flour labelled “organic”) and thiamin, and the salt used must be iodised salt (again, this is optional in ‘organic’ loaves).Salt in breadBecause it is widely consumed, bread is a major source of salt in the Australian diet. This is a concern as a high-salt diet is known to be linked to high blood pressure and increased risk of heart disease. For this reason, leading bread manufacturers have voluntarily agreed to reduce sodium in their bread products to 400 mg per 100 g or less by the end of 2013. Note, however, that many foods, including fast foods, soups and sauces contain much higher concentrations of added salt.Tips for buying breadLook for the first ingredients in the list – as the ingredients are listed in order of quantity used. Depending on what type of bread you want, look at the flour used and additives. Whole grains and seeds in the bread add extra nutritional value and reduce the GI.“Wheat flour“ essentially means white flour, whereas “wholemeal” flour is flour where the whole grain is used, usually by recombining white flour with bran and wheatgerm. Wholegrain flour may be made by grinding the whole wheat grain rather than recombining the elements of the wheat grain. Also, look for the percentage of the flour, as further down the list you may find other flours in lesser amounts if the bread is made with mixed flours.Look for salt content – a slice of some breads can contain as much as 580 mg sodium. The Heart Foundation recommends choosing breads that have 400 mg sodium or less per 100 g.High fibre content is a nutritional advantage and wholegrain breads usually have at least 6 g or more per 100 g.All you really need to make bread is flour, yeast, water and salt, however, supermarket breads have various additives and preservatives added to extend shelf life and to improve the look, texture and taste of bread.The list of ingredients can include sugar, added vitamins and minerals, dough improvers (make the dough rise more rapidly), emulsifiers (keep the fat evenly distributed in the bread) and various preservatives or mould inhibitors (usually used in summer or humid areas of Australia). In some countries, brown bread is coloured but this is no longer the case in Australia.If you are buying bread from a bakery and it's unlabelled, you can ask the baker what has been added to the loaf. Some national bread chains list the nutritional composition of their breads on their websites.With sourdough, there is no regulation in Australia, so make sure you ask the baker if it’s authentic slow-fermented sourdough. Traditional sourdough contains just flour, salt and water and is made from a starter piece of dough containing natural or some added yeast. Many supermarket sourdoughs are more like regular white breads made using commercial baker’s yeast and flavoured with vinegar to give them a slightly sour taste. A proper sourdough is chewy, unlike the versions which just melt in your mouth and are high GI.Health benefits of breadConsuming wholegrain and high cereal fibre daily is associated with several health benefits:reduced risk of heart disease;reduced risk of type 2 diabetes;reduced risk of bowel cancer in adults;preventing weight gain.Bread and glutenGluten is a protein found in wheat, rye and barley and therefore, in most breads. Oats contain a related protein which can cause reactions in those with gluten intolerance.Despite our current obsession with gluten-free foods, the number of people who have been clinically diagnosed with coeliac disease and who must therefore avoid all gluten is small. Some estimate that it may be as high as 1 person in every 100, although that figure has yet to be confirmed in any large studies in Australia.Nevertheless, some people report that eating bread causes them to feel bloated and have digestive disturbances. If you have trouble after eating wheat-based products, such as bread, cereals, couscous, tabbouli or pasta, talk to your doctor or a registered dietitian about whether you might have coeliac disease or wheat sensitivity.Proper medical diagnosis using appropriate testing for coeliac disease is important before trialling a gluten-free diet. If testing rules out coeliac disease, your doctor or dietitian may suggest you trial a wheat-free diet to see if symptoms subside. But, always consult your doctor or dietitian before making any big change, like this, to your diet, as the symptoms may have another cause and there there may be nutritional considerations you haven’t thought of. Last Reviewed: 8 August 2013
In order to transition and remain in this state, aiming for about 30–50 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with. Once you’re more accustomed to “eating keto,” you can choose to lower carbs even more if you’d like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, “strict” amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.

Carolyn over at All Day I Dream About Food is a diabetic who eats low carb and blogs low carb recipes. She would know a lot more about that then I would since I don’t have personal experience with it! She may even have some articles on her site – you should check it out! If you are monitoring your own blood sugar you could try this and see how you feel – just be super careful! Also, on the r/keto site there are some threads about diabetics who have gotten off their meds by going keto – which would indicate that it’s possible. If you head over just search diabetics and you should be able to get more information. Hope that helps!!!
Attempt #4 or 5, I lost count 🙂 I measured everything by weight (ounces and grams as you listed) not by cups or tsps, etc. Put in oven at 375 since I don’t have convection and the previous attempts didn’t rise. This one rose beautifully! Nice beautiful color! Cooked 80 minutes. Let cool completely in my 8×4 metal loaf pan. Several hours later, I decided to take out of pan and cut a slice. It caved a little in on the sides, it looks similar to your 12 oz water picture, but it is wet. I’m not sure you’d call it gummy but definitely too much moisture again. And, I thought I finally had one! Back to the testing…I’ve gone thru 1/2 my Honeyville 5 lb bag and haven’t had one successful loaf yet 🙁
Hi Maya, I have made this twice and the first was actually closer than the second! The second one was raised really well when I put the foil on for the last 10-15 mins of cook time and when I took it out 12 mins later it had completely fallen! Now it is almost wet in the center though there are air pockets in it, it’s very odd. The first loaf was pretty flat the whole time and I am pretty sure that was because I didn’t have my egg whites whipped enough but they were spot on for the second loaf. I am also thinking it might be my baking powder after reading some of the comments. I plan to try again and just use a baking soda/cream of tartar mix rather than the baking powder. Any other suggestions? Anyone? LOL!
The same goes for bread, though not all kinds are nutritionally sliced equal. Unlike potatoes or rice which are stand-alone plants, this carb is created from the combination of grains and water and some type of microbe. These microbes, yeast and certain types of bacteria, break the grains down, exposing the nutrients within them that humans normally wouldn’t be able to access. As the environmental news outlet Grist points out, the end product, bread, is far more nutritious than its main ingredient, whole grain.
Not only do all our Eat This, Not That!-approved options serve up the energy you need to give it your all at the gym, they’re also jam-packed with nutrients that will help keep you satiated so those pounds will fly off with ease. And don’t worry, whether you’re a bagel, wrap, or dinner roll-aholic, we’ve got something that is sure to hit the spot and keep your carb cravings at bay.
Two comments: 1) Why I didn't post to FB groups: FB are "friends" and I am just one among them. It is like we are in a common shared space. To me, it would be like going into someone else's house or yard or shared dinner at a cafe and commenting on what others are doing without people asking me to do that. That to me is condescending. At Diet Doctor, however, I am employed by them to write and share about keto research, opinions and experience. I am hired to have an opinion and perspective. It is kinda like Diet Doctor is my own house (or at least co-housing co-op!) If you are visiting me at my place, I personally feel more autonomous to describe my opinion and experience.
I have pancreatitis, well controlled, which is the way I want to keep it. The biggest difficulty I have with keto is this: I eat a small portion of steel cut oats in the morning. When I don’t, within two days , I start having bleeding, dark in colour. My endrocrinolagest feels that I need the roughage in the steel cut oats to replete the bowel lining. I have great difficulty loosing weight, always have, even though I eat very clean, no junk food, never eat out, don’t like pop, don’t crave sugar, cook all food fresh. Any comment? Willing to try anything you can suggest.
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Keto cycling is a way to cycle in and out of ketosis while enjoying a more balanced diet on your "days off." One keto cycling approach includes five days of traditional keto diet and two non-keto days per week. Some people choose to save their off days for special occasions holidays, birthdays, and vacations. For best results, eat wholesome carbohydrate-rich foods on your off days, including fruits, starchy veggies, dairy products, and whole grains (rather than added sugars or highly-processed fare).
Like you say on your show, I am a foodie and hate it when recipes on websites turn out tasting bleh. This bread has a great texture. After making it a few times plain now, I added some sesame seeds to the batter and that turned out great too. I make an open faced breakfast sandwich with a slice of this almond flour bread, plenty of cream cheese and scrambled eggs. Paired with coffee. So tasty, that I can’t tell it isn’t a regular scrumptious egg sandwich.

Sigh…..Made it with high hopes and boy did it smell good! I used all your brands and weighed it all, but I wound up with a loaf that did sink, which I don’t care if it sinks, but it was still gelatinous and wet on the inside. I hate wasting so much almond flour, but I will try again. What would you recommend I change? Decrease the water? It puffed up so beautifully and my husband told me it’s a good crust, lol. I cubed up the whole loaf and I’m trying to make it in to croutons now but I’m unsure those wet little cubes will ever dry out. This is my first flop. I have LOVED all your other recipes so far! Thank you!
Has anyone tried this using a substitute for the eggs/egg whites? My husband seems to be sensitive to eggs (not sure which part, to be honest) and we’ve been making most recipes using agar agar as a substitute (for either whites or whole eggs) but this only works if the egg is a binder. I’m guessing that they are a leavening agent in the bread (please correct me if I’m wrong!) and I don’t know if agar would work in this recipe. I do have VersaWhip 600 – anyone ever tried that in a bread recipe?
Beginning a keto diet can feel exciting since it includes a high amount of delicious, satiating fats. But let me be clear: grabbing a double bacon cheeseburger without the bun is not going to make you healthy. Junky high-fat options like that are full of chemicals, hormones, fillers, trans-fats, and artificial ingredients that our bodies are not able to process.
I have the same calories limit and macro. I easily stay within the limit but I completely stopped eating any type of bread, pasta, rice, potatoes and starchy food. I started using butter or coconut oil to cook and put mayo EVERYWHERE. It’s my new favourite topping for lettuce even XD. Then I eat plenty of eggs/meat/fatty fish and cheese. Olives are great as a snack. I cut out completely milk and use whipping cream instead. If you get into this completely counter intuitive way of thinking of food it’s super easy to get enough fat within the calorie limit.

I am a little confused about beating the egg whites with a hand mixer. I used 12 large egg whites as the recipe says. However, I did not add cream of tartar as I have none. I have been beating these egg whites for almost 40 minutes with an electric hand mixer and I still have not yet come to the consistency as your photo shows for stiff egg whites. So my questions are, is this amount of time normal for beating the egg whites? And what amount of time would you recommend if this is not the normal amount of time?

I made this yesterday and had 3 pieces. Had another 2 for breakfast today and after a few minutes I started feeling nauseated. The nausea got worse and worse, and I ended up projectile vomiting in the bathroom. I looked it up and it’s a symptom of psyllium husk overdose. I read that the max dosage per day is around 2tsp. I had around 10 times the daily dosage in my breakfast alone… I love all of Maria’s recipes but this is just a warning to watch out with the husk powder in this recipe! I did not grind mine to decrease the density of it. I am semi comatose in bed now while my husband takes care of our kids. 😁😁😁

I have a loaf cooling on the counter right now. I couldn’t wait to take a piece of it so I hacked a piece off after 5 minutes and tasted it. I don’t get it, it’s the closest thing to real bread but does’t have any wheat in it! How can the crust taste so good?! I’m on a low carb diet so I have suffered through all sorts of weird tasting bread. This one is chewy, with nooks and crannies for sauces and butter. Mine came out purple, but I think it’s a lovely color. I used the bulk psyllium husk powder at my local health food store.
This way of eating has made me feel better in so many ways. I just had such a craving For the texture of cake or bread last night that I had a piece of cake and a sandwich wrap! I knew I had to find a way to satisfy that craving and considered eating a sandwich once a week. Now I can do it without too many carbs. Thanks for taking the time to make it come out right. No more carb BINGES for me.
Theresa, Thanks so much for your comment! We aren’t sure what you mean though; our recipe above calls for 2 cups (224g) of almond flour, which is the same measurement you mentioned from the brand you use (112g per 1 cup X 2 cups = 224g). It may be helpful to reach out to a particular almond flour manufacturer if you have a product-specific question. We hope this helps and happy keto baking!

I’ve been on a keto diet for about six weeks now, and this challenge is the one I hear about the most. Many curious people are turned off from trying the ketogenic diet because it sounds extremely difficult: counting calories, only eating certain foods, not eating lots of other foods, not knowing what to eat out at a restaurant, having to cook more… scary!
I want to say thank you. I don’t always have time to bake, and this is a life saver, of sorts. My brother is diabetic, and his doctor recommended a low-carb diet; I’m diabetic also, and gluten intolerant. This bread has the most wonderful taste and texture, and is so quick and easy, I’ve already committed the recipe to memory. Even my SO, who is neither gluten free nor diabetic, likes the taste and texture. I did cut down the salt, because like some others, I found the 1/4 teaspoon to be too salty. Other than that, raves and kudos!! We are thrilled, and planning all the different ways we’re going to use this bread. Many thanks!!
A popular keto supplement are exogenous ketones (popularly called “keto diet pills”) that may help you achieve results earlier as well as remain in that state. (Don’t confuse exogenous ketones with raspberry ketones, as the latter don’t raise ketone levels in the body or mimic endogenous ketones, so you wouldn’t use raspberry ketones in your regimen.)
Maria, thank you for this recipe! Made this yesterday, and was shocked that it really did come together so quickly! I weighed the ingredients out as you recommended, and that worked out really well which I prefer since so many measuring implements can vary from one to the next. I made the almond flour and egg white version, but may eventually try it with the coconut flour. Even my non-paleo, grain-eating husband liked this bread and agreed to put it in his sandwich bread rotation–so that excites me too! My bread did have a slight purplish hue to it (used the Vitacost brand psyllium husk powder), so I just ordered some of the Jay Robb brand psyllium powder so that my husband won’t have an excuse to not eat this when he goes to make a sandwich with it. Thanks again!

Hi Maria, glad you like the bread! Good question about the olive oil – on the one hand using the same amount as butter would mean you stick with the same wet/dry ratio, on the other had olive oil doesn’t firm up at room temperature, but butter and coconut oil do. Therefore, I’d try using a bit less olive oil than butter, maybe 40g instead of 60g. You could also get hold of refined coconut oil, which does not have the coconut taste, for example this one.


A popular keto supplement are exogenous ketones (popularly called “keto diet pills”) that may help you achieve results earlier as well as remain in that state. (Don’t confuse exogenous ketones with raspberry ketones, as the latter don’t raise ketone levels in the body or mimic endogenous ketones, so you wouldn’t use raspberry ketones in your regimen.)
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Haha! the problem is you changed the recipe, so my tip is, go back to the psyllium husk! Poor you, that does not sound like a great result. Gluten in flour is what makes a wheat bread spongy/stretchy. Flax seed is a good addition to any bread, highly nutritious, but it will not replace the gluten, which is what the psyllium will do, it is almost a gum! Guar gum is another alternative/xanthan gum too, just a little should help, but we did not use it in this recipe, so I cannot be 100% sure of the quantity to use.
Thankfully, a few keto variations have been developed that are a little more flexible, and easier to stick with long-term. The traditional or standard ketogenic diet puts your body into ketosis: In this metabolic state, you burn fat (rather than carbs) as your primary fuel source, and that promotes fat loss. On a modified keto diet, your body will go in an out of ketosis, but still shed weight and body fat. Check out the guide below to see how each of the four keto diet types work. 
Like you say on your show, I am a foodie and hate it when recipes on websites turn out tasting bleh. This bread has a great texture. After making it a few times plain now, I added some sesame seeds to the batter and that turned out great too. I make an open faced breakfast sandwich with a slice of this almond flour bread, plenty of cream cheese and scrambled eggs. Paired with coffee. So tasty, that I can’t tell it isn’t a regular scrumptious egg sandwich.
I’m so excited to have come across your site!! You’ve seriously done so much work and I appreciate it! I’m researching this keto life and plan to jump in once we are back from vacation for a lifestyle change for myself and my husband too! Looking forward to learning more and loving your meal plans! Glad to see 12 weeks! I know I won’t get bored! Thanks so much!
As a bonus, I’m making this amazing meal plan – and other keto meal plans – available in my MealPrepPro app!  So, if you’ve been wondering what the hype is all about and you want me to some of the heavy work for you by providing a fresh, customizable keto meal plan each week, then make sure you test drive my MealPrepPro app. The app is FREE to try and available right now to download on iPhone and iPad.

I still have trouble finding it palatable with savory sandwitches, though. I wanted to try the receipe with gluten free oat flour or using other more neutral flours or starches that don’t contain that much PUFA’s and are more heat stable (vs. almond), since I do OK with carbs on training days. The amount of flour will still be quit low in this receipe.
Can you put any yeast in the mixture? And if you did, would it help it rise more in addition to tasing more “yeasty”? I have been making (with great results) a browner, wheat colored bread from a recipe called Diedre’s For Real Low Carb Bread. It uses yeast and only has one rise after kneading with my dough hook attachment on my mixer. I would like to try some white bread.
A ketogenic diet helps control blood sugar levels. It is excellent for managing type 2 diabetes, sometimes even leading to complete reversal of the disease. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels, reduces the need of medications and reduces the potentially negative impact of high insulin levels.
I made this yesterday and had 3 pieces. Had another 2 for breakfast today and after a few minutes I started feeling nauseated. The nausea got worse and worse, and I ended up projectile vomiting in the bathroom. I looked it up and it’s a symptom of psyllium husk overdose. I read that the max dosage per day is around 2tsp. I had around 10 times the daily dosage in my breakfast alone… I love all of Maria’s recipes but this is just a warning to watch out with the husk powder in this recipe! I did not grind mine to decrease the density of it. I am semi comatose in bed now while my husband takes care of our kids. 😁😁😁
The keto diet works by eliminating carbohydrates from the your daily intake and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse “insulin resistance,” which is the underlying problem contributing to diabetes symptoms. In studies, low-carb diets have shown benefits for improving blood pressure, postprandial glycemia and insulin secretion. (7)
Not only do all our Eat This, Not That!-approved options serve up the energy you need to give it your all at the gym, they’re also jam-packed with nutrients that will help keep you satiated so those pounds will fly off with ease. And don’t worry, whether you’re a bagel, wrap, or dinner roll-aholic, we’ve got something that is sure to hit the spot and keep your carb cravings at bay.
I have PCOS as well. Research a PCOS-specific diet. It often overlaps with Keto or Paleo recipes. But you have to also avoid holstein cow produced dairy products, red meat, pork, soy products (which are in almost every processed food) in addition to carbs and sugar. And absolutely avoid anything you can’t be sure doesn’t have extra hormones injected into it (like many mass-farmed meats). Vigorous exercise is also necessary to lose weight when you have PCOS (It’s much, much more difficult for us to lose weight than people with normal hormonal balances).

Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.


Add yeast and maple syrup (to feed the yeast, see notes) to a large bowl. Heat up water to 105-110°F, and if you don't have a thermometer it should only feel lightly warm to touch. Pour water over yeast mixture, cover bowl with a kitchen towel and allow to rest for 7 minutes. The mixture should be bubbly, if it isn't start again (too cold water won't activate the yeast and too hot will kill it). 

Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies. It’s also present in keto friendly foods like eggs and cottage cheese.
Hi Melissa, Are you beating the whole eggs? It needs to be egg whites only. Whole eggs will never form peaks. Adding a little cream of tartar helps, as well as making sure you start with a very clean bowl (preferably not plastic if you’re having issues). Having the egg whites at room temperature can be a little easier, too, though I usually don’t need to. Hope this answers your question!
Lunch is often leftovers from the night before. Dinner used to be, often, one of the fantastic casseroles from Diet Doctor (yum crack slaw!) These days it is just as apt to be a simple, small piece of grilled or baked meat, poultry or fish with a tasty fat adornment — chive butter, cream sauce, homemade aioli — some roasted or steamed veggies (also with fat) and a big salad with homemade vinaigrette. Some nights it might be spiralized zucchini with meatballs and a homemade tomato sauce.
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