If you’re wondering how to shop for whole-grain breads, a 2015 study from the Harvard School of Public Health found that the “most healthful” products can be identified by their total carbohydrate-to-fiber ratio. You’re looking for breads with a carb-to-fiber ratio lower than 10:1, the Harvard study says. (So, if a bread has 15 grams of total carbs per slice or per serving, you’d want it to have more than 1.5 grams of dietary fiber.)
2 years ago I cut suger out of my diet and lowered my carbs. went from 230 down to 192, then I wasn’t so good about being careful and creeped back upto 207 and wasn’t a happy camper about it, but was having problems being good with a bunch of personal & work chaos going on. so a few days ago I really started looking at keto once again, now I’m back at 199 and looking forward to working through the keto flu, god I hate headaches but the scale is telling me to keep going
This shopping list and meal plan can be heavily substituted to meet your needs. The first thing you’ll want to do is scan it over and make sure you like eating all of the foods listed here. Eating delicious foods is a big part of adhering to a diet long term! If there is a particular item you can’t stand just do a bit of research and find a substitution. Just make sure the item you decide to substitute in is similar in nutrition to the one you’re eliminating. This can be done with a quick google search or by using a website like My Fitness Pal.

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.

Yes, beating the egg whites until semi-stiff could trap even more air and result in fluffier bread. If you try it, can you let us know how it went? I’d be super interested to hear. As for the rise, it really depends on your tin. If it’s a large (regular) bread tin, your bread would probably not rise above. If you use a half-sized (ca 500g) tin, it should.
Hi Diane, the bread should not be moist in the middle now should it fall apart. I don’t think substituting the butter for coconut oil could have been the reason for the problem – they have similar consistencies and can normally be subbed for one another without problem. The only thing I can think of is that you may need to bake it for longer. Ovens do vary and maybe it was the case that it was just not done. I hope this helps 🙂

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.
My first attempt at cloud bread was a major success. My only alteration to the recipe was adding 1/8 tsp more of cream of tartar to the egg whites. I can't believe how good this "bread" is. It was great out of the oven, and I tried a slice again today with mayo and turkey and it is still awesome out of the fridge. I find storing in the fridge layered with parchment in between each slice is key. Enjoy!

Today was my second attempt at making “Amazing Bread”. Maybe I needed to bake it longer, but both times, it turned out gooey. The texture was not like bread at all, but more like a dumpling. I was able to slice it and I am hoping that toasting it will make it edible since I do not want to throw it out. I weighed every ingredient by the gram and used psyllium husk POWDER.
Even without the gluten of a traditional tortilla, this keto bread recipe creates a soft and pliable alternative perfect for all your favorite taco fillings. Almond and coconut flours keep carbs to a minimum, while xanthan gum holds everything together. Each tortilla tallies up to 2 net carbs, and takes only five minutes to cook. No Bulletproof substitutions needed — just avoid eating xanthan gum too often.
Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.
I love bread! Not only is it tasty, filling, and nutritious. It is also a symbol of friendship at the dinner table. “Breaking bread”, is an old custom of welcoming people to your home. When my family eat out, we always eat the complimentary bread at the table. Eating it together brings us all that little bit closer. Thank you for this great article, and great character reference for bread!!
Hi Jodi, I haven’t tried that, but don’t think it would work well for this recipe. First, yeast needs sugar (for it to consume – it’s not typically in the end result), so you’d need to add that. But also, just with how we are making the bread fluffy with beaten egg whites, I don’t think yeast would work. If you want to try adding yeast to a low carb bread, I would do it with this low carb bread recipe instead.
Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example). This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body’s fuel (or energy).
The good quality fats of the ketogenic diet are beneficial for everyone! However, as children are still growing and require a massive amount of fuel for growth, a very low carbohydrate diet is not good for kids (unless recommended by a doctor for a specific medical condition). In order to make meal prep for a family easier, simply take the ketogenic diet and add some carbohydrates in the form of sweet potato, squash, or even some white rice. This will provide a fantastic balance between food groups for the younger crowd without having to prepare multiple meals.
Bear in mind that those macronutrient ratios refer to calories from fat, protein, and carbohydrate, not actual grams of each. Protein and carbs have 4 calories per gram and fat has 9 calories per gram, so it’s actually a relatively easy task to let your fat calories pile up to keto-appropriate proportions if you consume fattier proteins and embellish your food with an extra bit of pure fat. To illustrate, if a portion of a particular food has 10 grams of protein, 10 grams of fat, and 0 grams of carbohydrate, that portion contains 130 calories, 90 from fat and 40 from protein, and is about 69.2% fat and 30.7% protein (allowing for rounding).
Thank you for the terrific recipe. I must admit that this really turned out to be “oopsie bread” for me. Due to the expensive nature of the recipe (organic eggs, almond flour, grass fed butter) I really attempted to follow the recipe perfectly instead of going with my usual improvisational style. I also do not have a food processor however that did not impede anything… a hand mixer and a deft hand did the trick. I did add the optional xanthum gum and erythritol but not the cream of tartar. The batter filled my silicone loaf pan to the top, I smoothed it out and popped it into the oven. Then, to my horror, I saw the little pot of melted butter still on the stovetop. There was nothing to be done except cross my fingers and hope for the best.
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 am going to give the three day plan a try and then hope to move on to Week 1 and 2. I’ve used so many of your recipes in the past and people absolutely RAVE about them. I just made your Cream Cheese Pancakes and they were really, really good! I am pretty good about eating low carb so I haven’t had anything even resembling a pancake that I didn’t feel guilty about. You are AWESOME!!! I get so tired of eggs! THANK YOU!!!!


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Dear Anne, Thank you for a wonderful post on the virtue of simplicity. After being raised by a cook-it-from-scratch mother, I thought I was being smart and independent and grown up in revelling in going to restaurants and trying every new processed food on the market, until I woke up one day at 179 pounds and 14 years a diabetic type 2. A return to real food and cooking from scratch reduced my weight to 140 pounds (which would not budge for a dozen years) and did away with my diabetes medications. Then I discovered Dr Fung and through him, Diet Doctor, and after a couple of years of reading their posts and waffling, nine months ago decided to cut out grains and fruit, and skip breakfast. What a surprise to get to below 120 pounds with really no effort. At first I went to Bulk Barn and stocked up on strange baking items but now they are sitting in the pantry getting stale. The feeling of freedom as you mention, like no longer carrying the equivalent of two 10-pound bags of potatoes around all the time, just eating essentials and no fillers (carbs), no longer living by schedules (breakfast, lunch, dinner) has given me much more free time to enjoy life. Yes, shopping is easy, twice a week fr fresh produce, no packaged stuff in my basket -- just real food!
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