See the question below for information on freezing and storing. Once your breads have cooled completely, they can be frozen for long-term storage. Wrap whole loaves, rolls or slices in plastic freezer wrap. And wrap tightly to remove the air. Place the wraps in a zip-top freezer bag and freeze. Take these steps to avoid frost and freezer burn and your bread will keep almost indefinitely. Our Keto Breads were tested and formulated in the Wasatch mountains of Utah and at sea level in Florida.
There is no discernable difference in the results and no need to alter the recipes based on your altitude. Every recipe in the book has been nutritionally analyzed. We provide 19 different measures of calories, carbs, fat, protein, minerals and micronutrients. We also include the ratios of macronutrients for those who wish to carefully track their ketogenic diet.
These breads were specifically formulated to be VERY low in carbohydrates. These recipes contain no more than 5g net carbohydrates. And most are in the range of 1g to 3g net carbs per serving Net carbs are calculated as carbohydrates minus fiber. To put this into perspective, a whole apple has about 21g net carbs.
The average recipe has mg of sodium per serving. Many recipes have well under mg of sodium. If you wish to reduce the sodium even further you can use unsalted butter or coconut oil and simply reducing the small amount of salt that is used.
The average recipe has just calories per serving. And there are many recipes well under calories. Compare this to about calories in a slice of traditional French bread. The gluten-free and low-glycemic ingredients we recommend do cost more than traditional baking ingredients like white flour.
And while you can find all the ingredients at any well-stocked grocery store, you can save even more by purchasing online or buying your ingredients in bulk. And remember, Keto Breads are an investment in your health! Making these breads is easy! You will need a whisk or better yet, a hand mixer , mixing bowls and spoons, baking sheets, loaf pans, measuring cups and spoons, a pizza stone or cast iron pan and a kitchen scale. And of course, when you get started we provide you with a resources page, with a complete list and our recommended brands and links.
Glass is an insulator. That means it takes longer to heat up. But once it does, it helps to maintain a stable temperature even in an oven turns on and off intermittently. To compensate for the additional time it takes to heat up, you might need to extend cooking times for 5 or 10 minutes, when baking in glass. Glass baking pans are best for cakes, which bake for a relatively long time at lower temperatures. Also keep in mind that glass can shatter if the temperature changes too quickly like when you transfer from the oven to the counter.
So be careful! Metal pans heat up and cool down quickly. That means they are great for items baked at a high temperature for a short time. We recommend metal pans for most of these breads although you can use glass or ceramic if you prefer.
We are happy to hear from our customers at any time for any reason. You can reach us at [email protected] We strive to respond within a few hours in most cases even on the weekends. If your order is received before 10AM Eastern Time, we ship the same day. Otherwise, it will go out the next business day.
Contact customer service about this: [email protected]. Of course, there are also rare occasions when a package is lost in transit, the courier delivers to the wrong address or the item is stolen from the mailbox or front porch.
In that case, we are happy to look up the delivery tracking and cheerfully ship a new book or refund your purchase. However, out of respect for those who choose to purchase our book, these recipes are reserved for our customers. Of course, we provide as much information as possible for you to make a decision whether Keto Breads is right for you. And you can read dozens of first-hand testimonials from our customers on the information page and within the comments on our Facebook posts.
If you are not happy for any reason, we will cheerfully refund your purchase, no-questions-asked! We strongly believe in freedom of choice — and expression. That means we are free to express ourselves as we see fit on our website.
And you are free to click away or read the information we have provided. In either case, we are grateful for your time! Our mission at Healing Gourmet is not to simply sell books. We want to help people make better decisions about their health, to understand the power of foods to harm and to heal, and to make wiser choices about the foods they consume.
More than two-thirds of Americans are overweight or obese. And according to the CDC, more than million people in the US are living with diabetes or pre-diabetes. Not to mention millions more who suffer from heart disease, digestive distress, autoimmune conditions and other chronic illness.
And it is also why we strive to show the motivations behind our work They turned out perfect! So fluffy and moist, yet crispy on the outside, I forgot they were keto for a moment. I will definitely make these again.
Thank you! I recently purchased your breads recipe book. This was a mistake on my part. That banana bread should be banned! Congratulations lady, no one could possibly be disappointed in your recipes.
Well done! We have tried every second rate recipe for bread out there We are impressed beyond description. You are Masterful! We look forward to your continued endeavors and feel you are instrumental in helping to change our lives in a positive way! We can hardly wait for your next great discovery. I am on a restricted diet: no gluten, no grains including rice and no dairy. I could never find bread that I could eat and enjoy. Your recipes are a life saver! And so good! Dear Reader, There are few foods more comforting and enjoyable than bread Just thinking about these foods makes your mouth water!
In fact, you might say bread is the original food addiction. Very similar compounds, called caso morphins , are found in cheese. Our love affair with comforting and addictive bread is as old as recorded history However, that fuzzy glow you feel when you bite into a slice of warm bread is short lived.
And, unfortunately And part of the reason is because of the You know how important it is to keep your blood sugar stable This compound is unique because of how rapidly it is transformed to glucose. Of course, the inflammatory protein we call "gluten" is partly to blame. Traditional Bread also Contains the 1 Greatest Risk in the American Diet A study published in Plant Physiology, shows that modern wheat is capable of producing at least 23, unique proteins — and any ONE of these can trigger an inflammatory response.
Among the most dangerous is wheat germ agglutinin WGA. Immunotoxic Toxic to the immune system. Cytotoxic Induces programmed cell death. Neurotoxic Toxic to nerves and brain tissue. WGA also blocks the hormone leptin. The lining of your gut is extremely sensitive But lectins slow vital regeneration to a crawl Lectins are designed to attack your gut! And let me tell you When your gut is healthy, beneficial nutrients easily pass through Achy joints and tired all the time Could be the result of leaky gut.
Having trouble finding a simple word to complete a sentence? Depression, anxiety, insomnia and other mood disorders? And the Longer the Damage Goes on The Worse it Will Be Down the Road Unwanted substances leaking from your digestive tract into your blood promotes constant inflammation — the cornerstone of disease.
But what it does to your immune system might be worse! Telltale symptoms include:. Crushing fatigue and weakness Chronic joint, muscle and bone pain Headaches , brain fog and poor concentration Insomnia, mood swings, anxiety and depression Digestive problems Many of these ingredients increase your blood sugar faster and higher than wheat itself!
But just because traditional bread and most "gluten-free" varieties are off the menu That does NOT mean you can never enjoy bread again, because After all, nothing is more important than your health!
Because they work! This is what makes keto so powerful for weight loss! And apparently our readers agree Here are just a few examples What if you could enjoy REAL bread again — without worrying about your health or your weight? I mean divinely delicious bread — so good it could be served in a restaurant. You are about to discover just how delicious and truly healthy bread can be So, say goodbye to bland and boring imitations!
And just imagine buttering up a few of these beauties Crusty Dinner Rolls. Hearty Sandwich Breads. Fabulous Flatbreads. Luxurious Loaves. Morning Muffins. Sturdy Burger Buns.
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In The Know by Yahoo. Eating Well. Rolling Stone. The Newport Daily News. The Bulletin. I am getting very discouraged because my ketosticks were showing me levels between the moderate to large ketos levels. I don't understand why I am not losing weight. I am not getting the results I was hoping for! I just did my first test with the blood ketone monitor. My read was 3. In the chart, that says starvation Ketosis. What can i do to bring it down a little? How will this negatively affect me weight loss?
I eat an average of calories a day. I think that values up to about 3 are fine and even if it's more, you won't need to worry provided you are not a diabetic. It's just that there are no additional benefits of high ketone levels. Some people have naturally high ketone levels and they also vary depending on how long you've been following the diet. Usually, when you start, your levels will be higher simply because your body doesn't utilise ketone bodies as well as someone who is keto-adapted. Hi Martina, I've been trying to follow the ketogenic diet for two weeks now.
Hi Ben, this is indeed an unusually high number, especially for morning - how do your night before bed values look like? In case of ketoacidosis, you would also have high blood glucose so I don't think this is the case. I've been doing the keto lifestyle thing for 5 weeks now. My preferred version is intermittent fasting Bulletproof style low carb, medium protein, higher fat.
So mostly no food between 8pm and 1pm the following day. I do have the butter coffee in the morning around 8am. Total cals most days between and , and I scrupulously maintain hydration levels.
I find it hard to reach the desired levels of cals and if I eat to appetite, only get around total. Carbs vary but most days less than 50g, completely gluten free. Protein averaging 75 grams.
Fat varies, ish. Not hugely active at the moment but increasing. I know that urine lipsticks are not accurate, but I use them to track pH and specific gravity, as well as ketones. I test the same time every morning, and find myself at the highest rating on the dipstick deep red.
Yesterday, as an experiment I ate a Nutella cupcake on top of my usual carbs, and this morning had the same urine result deep red. My goal is weight loss, I have a lot to lose. My concern is the consistently high levels of urine ketones. Even on a day when I got 70g of carbs. Is this likely to be the result of intermittent fasting? Do you fast yourself and would you recommend it?
Hi Jacquie, yes, it can also be the result of your fasting. I wouldn't worry about high urine levels. If you want to be sure that there is nothing else going on e. I do fast every now and then but not for too long.
I have a thyroid condition so the only fasting I do is by skipping meals, usually breakfast because I rarely feel hungry in the morning. I LOVE sugar! I didn't even realize how much until I started keto, but I am determined to lose the weight I've gained over the last few years.
I'm only 5'2" and weigh but I'm comfortable at I ordered the meter online so hopefully that can help me determine if I'm in ketosis.
I would really hate to deprive myself of my starbucks mocha for 2 months only to lose 5lbs of H20 weight. I was hungry during the day but at night I was full we don't eat supper til about 9pm. I really want to lose this weight but I don't see any results. What can I do? Hi Rachael, I know there is a lot to learn when you start following a low-carb diet. You can make your own mocha without all the sugar - just use raw cacao powder, mix it in coffee, cream or coconut milk and add some stevia or Erythritol.
Once you give up sugar, it takes weeks to get rid of the cravings but you will get there - stay strong! In general, you don't need to count calories but if your weight is stalling for more than 2 weeks, then it may be better to track all macronutrients.
Make sure you get enough protein - that will keep hunger at bay. And don't be afraid to eat veggies - you don't need to be "zero-carb" to lose weight. Eatine little to no carbs can, in fact, have the opposite effect. Sorry, my last comment was cut off. I was wondering if the ketostix would be useful in determining ketone levels in my urine so i can be sure not to have excess levels when i go to the dr.
They look like the same thing dr. Hi Amy, yes, if you use Ketostix for this purpose to determine urine ketones , they are reliable. I have been on and off Keto for the past 6 years with, overall, success. At my heaviest was and my lowest as recent as 2 months ago Clearly Christmas has come and gone and so were the days of I am now focussed on seeing those numbers and more again so I've jumped back on the bandwagon hardcore.
I never monitored Keytones before as I was certain I was in ketosis however this time around, I'm doing everything I've don't in the past, and yet I'm slowly watching the scale creep up. I'm now at and decided to buy the KetoStix, which thankfully led me here. I have read and understand that they are not as reliable as the blood monitor and may or may not purchase one, depending on the results of the Stix. I have noticed moreso, many posts, referring to very high readings. I just wanted to remind the users of the Stix that after reading the instructions thoroughly be reminded that firstly, you must time 15 seconds after saturation of the stix whereupon at THAT time the reading should be most accurate.
After that point, the stick will naturally get darker as is my understanding of the instructions and the reading less accurate. Wish me luck! I am grateful for your wealth and depth of information and knowledge! Thank you Erika, yes, Ketostix are not reliable and high ketone levels are not needed for weight loss. Hi there, I was on Keto diet before and I tested myself using the urine stick.
I felt I was very easy to get into Keto because I didn't consciously restrict myself or plan all my meals I had in mind what types of food I should be eating and relative amount of net carb of the food, roughly, just didn't want to exhaust myself by doing all the calculation and data input , and the tested level was towards the highest scale. I've cheated before, the level dropped but went back very quickly.
I was totally off the Keto diet during December and picked it up again this month. But my level was on 0. I do drink a lot of water but I was drink a lot of water before. I'm having college exams now so during my revision I tend to feel hungry all the time and eat a lot more. But I kept my carb intake low.
So I have no idea why the test results showing such a low level. Just wondering if you can identify any mistakes that I'm making. Hi there! I started the keto diet a week ago. I am currently 67kg pounds and cm 5ft 5 in. I am consuming 20 grams net carbs a day and feel ok mostly - just a bit tired and occasionaly dizzy. I bought keto stics and they show the ketone levels as very high the highest on the scale. Is this dangerous? Should I add more carbs? Will this change as I become keto adjusted?
Hi Iveta, nutritional ketosis caused by dietary changes is completely safe. The only case when it becomes a problem is when your body gets in ketoacidosis if you have diabetes and also high blood glucose when having high ketone levels.
Also, keep in mind that Ketostix are very inaccurate compared to blood ketone meter readings as they only measure some types of ketones. You will feel tired during the first few weeks as it takes weeks to get keto-adapted but once you do, you will feel better and your energy will improve. Until then, make sure you get enough electrolytes: Quick Guide to Keto-flu Remedies. Thanks so much for your website and for taking time to answer questions.
I am currently 17 weeks pregnant and have been continuing to follow an lchf style of eating. I have two concerns: 1 ketones in my urine and causing my doctor to worry. Since i do not think my dr will support a low carb diet and i cannot change drs because of insurance limits, do you have any advice on how i could keep feom setting off any alarms on these tests while still following lchf? I have heard some suggest to carb up a few days prior to the glucose test. What about ketostix?
If i tested mybown urine. Hi Amy, this is a bit of a grey area and some experts advice to follow a low-carb - but not necessarily ketogenic diet - during pregnancy and breastfeeding. Unfortunately, many doctors are not familiar with the ketogenic diet. I think when you write "exerted" you mean "excreted", maybe? Ketones are not exerted in one's urine, unless your urine and ketones are working really hard.
Ketones are excreted in one's urine. The comments in this blog are quite instructive. My spouse also tells me these days that I have a dragon breath her own way of describing ketogenic "fruity" smelling breath, perhaps indicating probably that I'm in ketosis. In my lay man's understanding of the subject, I still wonder about the overall health implications of ketosis beyond weight loss. Can someone enlighten me more on this?
When it comes to ketosis, other health benefits are: improved energy, improved sport performance in the long term, muscle-sparing effects and also therapeutic effects for people with certain health conditions epilepsy, Alzheimer's, cancer, etc. Hi I am trying to get into ketosis quickly and hear that you can get some ingestible assistants to do this.
However this may be still under scientific studies with navy seal divers. Just wondering if you know anything about these and how to access them if they are available. Thanks - love your work! Hi Natasha, if you are referring to "exogenous ketones" aka "ketone esters", here is my view it's the 8th in my keto terminology post : Keto Diet Glossary: Ketogenic Diet Terminology.
Thank you for the blog! I have been attempting a Keto diet for the last few months, but struggle because of how much I travel. Is this a possibility to have a vegan ketogenic diet? Hi Caroline, some people say you can be vegan but I think it's almost if not completely impossible in the long term. I'm not convinced that "vegan" is best for the planet either.
Hope this helps! I am 5 weeks into Keto. My blood levels are 1. First 3 weeks lost 4lbs. Third week gained 1lb. Last week lost 1lb. Why am I not losing when I'm definitely in ketosis???? I started ketogenic diet four days ago and I have not experienced any side effects such as headaches, dizziness, or fruity breath.
I checked my ketone level in the urine today, and it is moderate. I am feeling totally fine as though I made no changes whatsoever. I did lose 2 lbs in these 4 days. So strange, I am eating so much and losing weight at the same time. In addition, I don't feel hungry for long periods of time. After researching on this diet and reading what people say how terrible they felt at the beginning , I am wondering if there is something wrong with me since I don't feel anything!
Am I doing something wrong? Please advise! Just make sure you get enough electrolytes. I haven't read all the comments yet but in response to the first one - keytones have a powerful hunger reducing character that is very impotant to most people on a diet.
Whether for diet or health, if keytones are available the brain can use them for MOST of its functions. This has a welcome effect of reducing the brain fag so well known by conventional dieters. Majorly important. Where the keytones come from is not so important. The fact that they are working for you IS. With respect to dieting keytones aid the body to shift into fat burning more comfortably - so that you can escape the carbohydrate-insulin cycle.
The changeover can be difficult espescially for previous yoyo dieters. Using MCTs or coconut oil, or a keytogenic diet to feed the brain through this difficult withdrawal period makes sense. I'd say that low-carb diets in general have this effect not necessarily ketogenic or ketones. Once you lower your insulin level, you will experience less cravings and feel less hungry. I haven't noticed more benefits with higher ketone levels. In fact, I found it hard to stick with a very low-carb diet hormone imbalances etc - I follow a mildly ketogenic diet and it works great for me.
I am so glad I stumbled upon your Blog!! I have been devouring it all day long. I am an endurance athlete looking for an edge. I am considering adopting this diet. Could you give me some direction as far as athletes and ketogenic diets. I don't want to loose to much weight. How can I account for calories lost during long periods of exercise?
How would I fuel during exercise without falling out of ketosis? I need a mind shift from 'carb' calories in and out. You are doing great work Thank you for your kind words Andrea! I think these posts may help: ketodietapp.
I've been on a low carb plan for several weeks. I'm eating meat, a few veggies, berries in the morning, cheese, prepping meals, using butter, watching to not eat sugar. I'm averaging 15 carbs day. I'm shooting 20 or less. I have been checking urine and not in keytosis. Help I need to drop weight for a wedding. It is October 10 and I need to drop 10 pounds. I'm allergic to eggs. Here is sample meal plan Breakfast: Fat bomb coffee, Turkey sausage, Carb wise yogurt with three strawberries diced up Snack: Meat and cheese Lunch: Low carb brocoli cheddar soup homemade, Grilled chicken Snack: Cottage cheese with two small Roma tomatoes diced Dinner: 2 fillets Fish, cauliflower mash with gRlic butter, Green beans Snack sometimes : 2 fat bombs Drink gallon of water.
I don't work out, but I am very active. I don't always get my snacks in, but I am a sweet freak, so I always have my fat bombs in eve. Help please What should I cut? I need to move the scale! I tried to give up cheese and all dairy but it isn't doable for me, I crave it and being allergic to eggs I need more options for breakfast.
Hi Steph, contrary to what you might have heard, there are no additional benefits for weight loss with so little carbs.
Don't worry about not being ketones if using Ketostix I explained why in this post. More ketones won't help you lose more weight - it's a myth. I'm not a health professional and won't be able to give you personalised advice but I think you might want to avoid snacking and add more food to your breakfast, lunch and dinner instead.
I'm getting ready to start taking Therapeutic Ketones. What are your thoughts about taking these? Hi Kyle, I haven't reviewed them yet but once I do, I'll share my thoughts on the blog. My first impression was that most people won't need to use exogenous ketones, only those with special needs for therapeutic purposes. That's just the first impression I got based on what I know.
Martina I'd like to thank you for everything you do, me and my hubby love your blog! I think it's the best keto resource out there and has helped us tremendously. I've never felt better and my hubby lost over 20 pounds in just 2 months. I really appreciate that you don't just sell whatever keto or health product that is out there and I love your app! You keep everything honest and focused on scientific facts and that's quite rare these days.
There are so many "sales people" in keto and paleo that sell all these dodgy products with strong claims and I don't trust them. Thanks again and please keep it real! Thank you Emily, I really appreciate that! That's amazing progress! Hi Martina, I have read that exercise increases Keytone levels. I have found that after exercise urine strips show absolutely nothing but about an hour postprandial they show up again.
Just curious if perhaps I burn through my excess, therefor nothing shows on the stix? Love to have your input! By the way I work out in relatively a fasted state.
The only thing I consume before the workout is a bulletproof coffee. Hi Lola, firstly, most likely you drink more water while exercising and ketostix are very inaccurate, especially when you stay properly hydrated, urinary ketone levels are diluted. It also depends on how long you've been following a keto diet. If you are keto-adapted, you may not be able to measure any urinary ketones. You are also using ketones more effectively in a keto-adapted state - blood ketones are the "fuel", urinary ketones are just an indication that may not always show.
I've been following the keto plan for 3 weeks now. I lost a quick 10 lbs in the first week but have stalled for an unknown reason.
I've been reading a lot and have been adjusting my protein intake. What am I doing wrong?? Currently I'm 5'11" , lbs, age I'm tracking my intake with Lose It. I'm confused on the neccessary protien intake and fat intake.
Im keeping the carbs on the 20g range. Should I raise or lower far intake? Hi Steve, I think you may not be eating enough fat. Have you checked your macros here?
The tool will also tell you how much protein you should be eating. Hi Martina I read your blog posts with great interest - a brilliant resource!
I have been on keto grams carbs for the past six months and have lost 36 pounds. Still a long way to go mind I use ketostix and measuring with a blood meter and am in ketosis every day but only later in the day.
I am out of ketosis every morning despite reducing protein and carefully counting carbs the previous day. I have tried increasing fats and watching the total calories etc but I weight loss keeps stalling and I don't know why I appear to be not fat burning overnight.
I also generally only have one meal plus an evening snack generally small piece of cheese or few nuts per day. Any advice?? Thank you Patria! It's natural for the ketone levels to fluctuate and they are usually low in the morning and high in the evening. I don't think you should worry about that - you don't need to be in ketosis all the time.
I would guess that the weight stalling is related to something else - high levels of ketones don't guarantee weight loss. It sounds like you may not be eating enough - Have you checked your macros? I tried to eat more lipids but got sick More proteins seems to make things worse.
Even in the morning? Associated with high sweating and fast heartbeats? My daily level of nutriments is about 60g prot. I am on levothyrox because of hypothyroidis Hashimoto and on keto diet as from 18th of July I have lost 4.
Thank you in advance. You can correct me if necessary. Hi Zoziau, the urinary test is very unreliable when measuring exact values. I personally only use it to get an idea of whether I am in ketosis but not to measure values.
Many people see the dark purple levels on their strips or some see none but their blood levels are completely different. Even if you measure high ketone levels but I doubt you would measure 8 or more , if your glucose levels are low, it shouldn't be an issue ketoacidosis happens when both blood glucose and ketones are high. I think you may not be getting enough electrolytes - the symptoms sound like potassium deficiency to me but I'm not a health professional and you should check that with your doctor.
I experienced similar symptoms when I started following a low-carb diet and wasn't aware of potentially low potassium and magnesium levels. Hi all. I have found this blog rather interesting. I have not been able to get through it all, yet I have seen so great posts and some that are a lot of fumes. As one that has a endomorphbody type that is very active or WAS very active in power lifting and rock climbing I learned that though I have the capacity to hold more fat that either of the other two body types I dont have to store fat.
I was well able to achieve a state of Ketosis with out all the ingestion of extreme ingestion of fat,fat bombs and such.
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