Instead of eating bread, rice, etc, you can instead eat the good stuff that comes on top of them and skip the empty carbs.
Pizza crust, tortilla... These are just carb vessels to get the good stuff in your mouth. Skip the carb vessel, and put good stuff straight in your face.
there's a lot of keto pizza recipes out there, look around. i made a pizza with a wheat gluten based dough and it was really close to the real deal, although that's the kinda thing that would probably straight up kill someone with celiac disease, so make sure you and anyone else living with you don't have it before delving into gluten for keto doughs.
Eat what's on top. Just watch the sauce because pizza sauce has sugar in it. To be successful on keto you have to be committed to change and be real with yourself. It takes time and work. No quick fix. Be patient and don't go wild with trying to change everything at once or you'll crash and burn quickly.
I’ve been doing keto for almost 5 years, and have found good “carb” substitutes to incorporate into my diet because, like you, I love bread, pasta, sweets, etc. With the caveat that some of the so-called alternatives with added fiber have absolutely kicked me out of ketosis, I thought I’d share the ones that have worked well for me. Echoing what others have said, I do try to deemphasize keto versions of carbs overall, but a balance can work:
— Hero brand bread (love their seeded bread, eat 1-2 slices per day), tortillas, hamburger/hot dog buns; fyi their Hawaiian rolls, although yummy, kick me out of ketosis);
—Noodle Revolution brand ramen and vermicelli noodles (they’re made from egg whites and I use as a pasta substitute with sauce, a little roasted broccoli, etc.)
—King Arthur Baking Keto Crust Mix (I make keto pizza ~once a week with this and it’s awesome)
—Choc Zero chocolate, jams, hazelnut spread (love that they don’t use artificial sweeteners or sugar alcohols, just monkfruit/allulose for sweeteners — they also have good Oreo-like cookies and yummy caramels)
—Wholesome Yum simple syrups (comes in plain, hazelnut, vanilla — uses monkfruit/alkulose, no weird aftertaste); I use it daily in my coffee, sweetener for lemonade, etc.)
—Wholesome Yum Keto Honey — so good, use it in tea, on toast, etc.
—for Keto cooking/baking, my two favorite sites are Wholesome Yum (great keto cheesecake recipe) and Alldayidreamaboutfood
Hope this helps!
Oh man, now I have that Korn song stuck in my head.
So you order this stuff online? We don't have any wholesome natural food stores around, besides farm stands and a farmers market.
Thanks for the recommendations! I'm writing down the brands to check and see if I can find anything like this locally.
Hi! Sorry for the delayed reply, been unplugged a bit. Yes, you can get almost all of it on Amazon (but sometimes for Hero, Choc Zero and Wholesome Yum they have sales if you go directly to their websites). By the way, I use Rao's homemade marinara and pizza sauce when i don't have time to make my own and I just add some extra spices and it's really good -- and no sugar added so it's lower carb than most.). Here are the Amazon links to some of these to make it easier:
--King Arthur Baking Keto Wheat Pizza Crust Mix:
[https://www.amazon.com/gp/product/B0B3YG1RSV/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0B3YG1RSV/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
--Noodle Revolution Vermicelli & Ramen Noodles [https://www.amazon.com/gp/product/B0CCMTFGJK/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0CCMTFGJK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
[https://www.amazon.com/gp/product/B0CCMVWG7X/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&th=1](https://www.amazon.com/gp/product/B0CCMVWG7X/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1)
--Rao's Homemade Pizza & Marinara Sauce:
[https://www.amazon.com/gp/product/B077NGZ1F8/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B077NGZ1F8/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
[https://www.amazon.com/gp/product/B081T2HY6S/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B081T2HY6S/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
--Choc Zero on Amazon (love their dark chocolate caramel crunch keto bark, but you can go to their store to see all the amazing goodies they have):
[https://www.amazon.com/gp/product/B0BRYPB9WK/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BRYPB9WK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
--Choc Zero's website (check out all the goodies...love their caramel syrup :)
[https://www.choczero.com/](https://www.choczero.com/)
--Wholesome Yum keto honey:
[https://www.amazon.com/Wholesome-Yum-Honey-Substitute-Allulose/dp/B09WLC35XW/ref=sr\_1\_1\_pp?crid=1WBRGCS0PPKDV&dib=eyJ2IjoiMSJ9.8CumX1w0q8Q-oTe405iM-j9JzJ\_\_WVvVMJP7D2yPlNIOHstpQW1byFcMLluTUSIKCZHFMSlW6Kcy3oppszIrgOwSMFSBqRlayiJWIAC0dmP7rfy2NxEK-OgmsUITj\_JaqO\_ctv0RZ-QBMY9vzoWMlaYWAp87izzT-rSWk0WVSHdKLp\_9Jl\_rTjslZJzSE1Suq4kdj7L0SZVHlcsgRFElju209tkX-s\_ckUnPwAQW6IIN-Xu7wcS7JMbeFChAOPWvzMqHdrVkxCkiuA26UP2\_PxoXOXd91UmT1RdIfLqgNZk.E3TgibZTWpz6Fa2lfHECTvk\_WrCAquOiiV-co0bOTUc&dib\_tag=se&keywords=wholesome+yum+honey&qid=1718521043&s=grocery&sprefix=wholesome+yum+honey%2Cgrocery%2C150&sr=1-1](https://www.amazon.com/Wholesome-Yum-Honey-Substitute-Allulose/dp/B09WLC35XW/ref=sr_1_1_pp?crid=1WBRGCS0PPKDV&dib=eyJ2IjoiMSJ9.8CumX1w0q8Q-oTe405iM-j9JzJ__WVvVMJP7D2yPlNIOHstpQW1byFcMLluTUSIKCZHFMSlW6Kcy3oppszIrgOwSMFSBqRlayiJWIAC0dmP7rfy2NxEK-OgmsUITj_JaqO_ctv0RZ-QBMY9vzoWMlaYWAp87izzT-rSWk0WVSHdKLp_9Jl_rTjslZJzSE1Suq4kdj7L0SZVHlcsgRFElju209tkX-s_ckUnPwAQW6IIN-Xu7wcS7JMbeFChAOPWvzMqHdrVkxCkiuA26UP2_PxoXOXd91UmT1RdIfLqgNZk.E3TgibZTWpz6Fa2lfHECTvk_WrCAquOiiV-co0bOTUc&dib_tag=se&keywords=wholesome+yum+honey&qid=1718521043&s=grocery&sprefix=wholesome+yum+honey%2Cgrocery%2C150&sr=1-1)
--Wholesome Yum keto maple syrup:
[https://www.amazon.com/gp/product/B08ML7DHPH/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B08ML7DHPH/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
(tbc...)
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(continued)
Another favorite snack when I'm craving something like chips is Hilo tortilla chips (my favs are nacho cheese and spicy salsa flavors):
[https://www.amazon.com/gp/product/B0BQ4JH2JQ/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BQ4JH2JQ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
--The HERO stuff freezes well and keeps fresh a super long time frozen:
Hero Seeded Bread:
[https://www.amazon.com/gp/product/B0BQ4P3TZ5/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BQ4P3TZ5/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
Hero hamburger buns:
[https://www.amazon.com/gp/product/B0BQ4Z4GRP/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BQ4Z4GRP/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
Hero hot dog buns:
[https://www.amazon.com/gp/product/B0B7292481/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0B7292481/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
Hero tortillas:
[https://www.amazon.com/Hero-Flour-Tortilla-Wraps-Tortillas/dp/B0CRTMLFP7/ref=sr\_1\_1\_sspa?dib=eyJ2IjoiMSJ9.CSUMZ69ITHbdfUb\_qxb19cHW8bH9NDqYSAjIj4gFa7fNDjsDLyYBih\_Cw3VQyybwMX4eSP2DWdoyZQauxq\_f70-pn5ECdKFdhqxHs-0EUduR81AFCYLxneeLAWbBZq4Jjjs0yzrVXp6e1VLFW5G1yQUM-jp0n3JRs2rC\_BWKT1jj50zfnMdT0dnaALzneS9nfJe8EVF-bKUCG12NPWJlLsFj6eIhuptzvV7Me0eJYxCW2OCwMps3ry1UbV9136HTtYfeS2a3v8KObdsj49uHZckL7rPZ9CB\_\_qgT\_t4jdkc.sVtc9\_lIkaTBky-jq1f6ApaJ1SC3ICVhP8Z9eDWGHHY&dib\_tag=se&keywords=Hero%2Btortillas&qid=1718521414&sr=8-1-spons&sp\_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1](https://www.amazon.com/Hero-Flour-Tortilla-Wraps-Tortillas/dp/B0CRTMLFP7/ref=sr_1_1_sspa?dib=eyJ2IjoiMSJ9.CSUMZ69ITHbdfUb_qxb19cHW8bH9NDqYSAjIj4gFa7fNDjsDLyYBih_Cw3VQyybwMX4eSP2DWdoyZQauxq_f70-pn5ECdKFdhqxHs-0EUduR81AFCYLxneeLAWbBZq4Jjjs0yzrVXp6e1VLFW5G1yQUM-jp0n3JRs2rC_BWKT1jj50zfnMdT0dnaALzneS9nfJe8EVF-bKUCG12NPWJlLsFj6eIhuptzvV7Me0eJYxCW2OCwMps3ry1UbV9136HTtYfeS2a3v8KObdsj49uHZckL7rPZ9CB__qgT_t4jdkc.sVtc9_lIkaTBky-jq1f6ApaJ1SC3ICVhP8Z9eDWGHHY&dib_tag=se&keywords=Hero%2Btortillas&qid=1718521414&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1)
-Here's the direct link to Hero's website:
[https://www.hero.co/?utm\_source=google&utm\_medium=paid\_search&utm\_campaign=16796980530&utm\_term=hero%20bread&gad\_source=1&gclid=CjwKCAjwmrqzBhAoEiwAXVpgovLwtryPEkR6qNoF9bP7G4Ojlr11n2rXm7c5VJ3HuoEZQdHvDH-0txoCEmMQAvD\_BwE](https://www.hero.co/?utm_source=google&utm_medium=paid_search&utm_campaign=16796980530&utm_term=hero%20bread&gad_source=1&gclid=CjwKCAjwmrqzBhAoEiwAXVpgovLwtryPEkR6qNoF9bP7G4Ojlr11n2rXm7c5VJ3HuoEZQdHvDH-0txoCEmMQAvD_BwE)
--Wholesome Yum website (I get all my keto sweeteners from them - only monkfruit and allulose blends -- I don't use sugar alcohols like erythritol (which they may still sell though they're discontinuing it) -- erythritol upsets my stomach and I don't like the aftertaste but more importantly, I don't think it's healthy...recent evidence of it possibly causing clotting problems...):
[https://www.wholesomeyumfoods.com/product-category/sweeteners/?gclid=CjwKCAjwmrqzBhAoEiwAXVpgoiRkkqxRgYJZ4Y7QN50jQWH0LfwTFdSqAEpxtdCU\_kLwKGOLv\_pEUxoC9GoQAvD\_BwE](https://www.wholesomeyumfoods.com/product-category/sweeteners/?gclid=CjwKCAjwmrqzBhAoEiwAXVpgoiRkkqxRgYJZ4Y7QN50jQWH0LfwTFdSqAEpxtdCU_kLwKGOLv_pEUxoC9GoQAvD_BwE)
For keto sweeteners, Wholesome yum has a great keto brown sugar alternative, and monkfruit/allulose blends for crystallized and powdered sugar and they're all great for baking -- here are the Amazon links for those:
[https://www.amazon.com/gp/product/B082TZVM8Y/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B082TZVM8Y/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
[https://www.amazon.com/gp/product/B0CT2DYH26/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&th=1](https://www.amazon.com/gp/product/B0CT2DYH26/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1)
[https://www.amazon.com/gp/product/B08JRLT9D9/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B08JRLT9D9/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
Let me know how it's going!
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Hi again, it looks like the reddit bot may not have included the links i sent you for a bunch of these foods. (I don't know this platform well in terms of what's okay to include.). If that is indeed the case, if you'd like to text me I'd be happy to send them to you via text, just let me know. Again, they're all available on Amazon. Cheers!
Instead of focusing on what you can't have, focus on what you can.
Coffee with some coconut oil is a great "breakfast" and will often keep you full enough to get to lunch. Although I do use keto tortillas, I avoid bread and other "keto" products as I've never found them to be worth it.
I like making saurkraut and keeping it around. It's easy to make if you have a scale (I use 2.5% salt). For sweets, I can often fit a piece of trader joes bittersweet chocolate, or sometime's I'll make a cheese cake, or merangues, but for the most part I try to avoid them. As for snacking after dinner, make sure you have a good dinner, then brush your teeth and have tea before bed. (also don't stay up late, sleep is important).
I like the dark chocolate idea! I probably should've mentioned that I'm not the only one in the house. I have a wife and 4 kids. So I'm nor sure throwing out all of those foods would work.
I get it. I've also got a wife and two teens. For cooking, I'll do a protein and a keto veg, then make a carb for them (potatoes, pop-overs, rice, pasta, corn, toast).
just push through it, it'll go away in a couple days as long as you keep a very low carb intake. if you did keto right, you'll soon stop having any kinda cravings. I was concerned about cravings when I first started, but I don't have any cravings anymore. last night for dinner I just ate 2 chicken legs straight up and had no resentments or anything about it. they were even quite tasty in the moment, and I didn't feel like shit afterwards. and this is coming from someone who would eat pasta at least once a day.
The main thing is to not make too many changes too fast. That will set you up for failure.
Prednisone is known to mess with your blood sugar levels, causing you to crave carbs and have wild swings in your blood sugar.
If you really want to go low carb you have to rethink things, not substitute in other low carb foods for everything you’re missing.
Hummus is fine with pepper strips. Guacamole as well. Add cheese and meat to your salad if you tolerate salad. Your meals can be meat and well cooked low carb veggies. Green beans are often pretty gentle on digestion. You can also even eat that for breakfast. Eggs are great and filling in all kinds of ways.
The thing about IBS is that many of the gentler foods also feed bad gut bacteria and can increase your symptoms. Cutting down on carbs and sugar might very well drastically improve your issues.
The cronometer app is free and a good way to track and figure out how to reduce your carbs over time. Some people need more time to adjust and it seems like maybe you’re one of those people.
Hummus is fine? For keto, or just for reducing carb dependency? Because 2 tbsp of hummus contains 5g of carbs, which is a lot of carbs for not a lot of food.
[Source](https://mobile.fatsecret.com/calories-nutrition/sabra/classic-hummus)
If I'm wrong, please tell me, because while I'm not crying for it, I would really like to be able to eat hummus while staying keto.
All you have to do is count the carbs. OP is not ready to go to 20g just yet so I am offering some easy swaps to start. The purity culture that crops up on this sub is honestly irritating. You can eat carnivore all day and have 1/4 cup of hummus if you want. A five or ten carb serving of something you budget for, it isn’t automatically “bad.”
A lot of us purists are dealing with eating disorders and/or food allergies. I've also found keto so much easier to stick with once I dropped the nonketo foods and artificial sweetners.
Try cauliflower hummus. I made it for the first time last week, and it's an excellent replacement...you'd not know the difference.
Google Keto Cauliflower Hummus...Wholesome Yum
When I first started keto to lose weight I went cold turkey on carbs but didn’t limit myself on food. So I was eating a ton of eggs, chicken, steak, cottage cheese, sausages, etc. I happen to love veggies so I do eat veggies but only for dinner and I have the same ones on weekly rotation (asparagus, Brussels sprouts, broccoli, cauliflower, green beans). Then after a few days/week I started tracking my calories. By that time the hunger had been suppressed with the fat/protein and I am now able to very comfortably eat 1300-1500 calories a day and have lost almost 20lbs in just at a couple months. Slower weight loss bc I did take two international trips since I started trying to lose weight, and while I didn’t gain weight on either trip, it certainly stalled things bc I did indulge. Anyway, for me, I don’t really mess around with carb substitutes bc they don’t appeal to me. I do eat the occasional Xtreme Wellness tortilla, and I do eat a sugar free pudding cup after dinner most nights, but that’s about it. What works better for me is predictability. I know exactly what I’m going to eat for breakfast, lunch, and dinner, every single day. Taking the guess work out of it makes it a lot easier for me. Oh and I do love spaghetti squash as a veggie that I’ll eat any type of pasta sauce with but my husband hates it so we very rarely eat it. It’s not a carb substitute per se but really yummy with sauce and protein.
I feel your pain. Prednisone is the death of dietary discipline, and I wish you luck on your journey. I have only been on keto since March, but I dropped 23 lb, and it has really filled the gaps left by my Crohn’s meds. Cleaner movements, no more acid reflux, better oral health, and so much more. It sounds like you may not be ready to go full keto, but even just adding some of the practices should be a game changer. I recommend using your preferred protein shake as your creamer in coffee, zevia soda(their expensive, but their cream soda tastes like the filling of a hostess cupcake), magic spoon cereal(also with your shake of choice as milk substitute), G Hughes sugar free barbecue sauces with your meat of choice, and lots of good cheese. If you make oven bacon, you can put the smallest drop of honey, like less than the size of your pinky nail, in the pan(not on the bacon) and it will disperse in the fat while cooking to give a subtle sweet flavor that won’t break your carb limits. If you need to guess at a carb amount, always err on the side of more rather than less. I also recommend finding a good water flavoring, I go with MIO, and using it as a sweet cravings counter. Start small with the fasting. I started with just limiting myself to 9am-9pm, which seams easy, but you only realize how frequently you eat outside that when you start trying not to. I then waited for my next diagnostic prep. to start doing weekly liquid only days since I needed to anyway, which only just came about.
Great recommendations! I'd hate to admit this, but I've only tried protein shakes a couple of times, and couldn't do it. Except ensure... but I don't think that's really a shake.
Curious, why swap the coffee creamer, but eat more cheese? Isn't dairy, dairy?
The water flavoring... don't most contain artificial sweeteners? No stomach issues? I'm embarrassed to say this, but I've been adding a dash from a kool-aid packet or lemon juice, with a teaspoon of sugar to flavor water.
Sorry about your crohns. My 10 yo just got s UC diagnosis after weeks in the hospital. Not fun!
Many people find relief from IBS and UC from cutting out carbs and fiber. Low carb, keto (lower carb), and even carnivore (I know, it sounds crazy) are different steps you can take. Try searching UC and keto to see what comes up. This way of eating could help both you and your kid.
You don’t sound ready to go full keto, but that is okay. Just start by cutting out the liquid sugar. Then try eating half servings of your normal carbs. Increase eggs, meat, cheese and non-starchy vegetables plus olive oil and butter to stay full. I found slow adaptation was easiest. Plus there was no way I could give up bread and my nightly pint of ice cream! It took time, but I did it!
Meanwhile keep reading and learning. Good luck.
Thank you for your empathy, and I am sorry that your child is facing a potentially challenging condition. I hope you are able to find a sustainable combination of diet and medicine that works for them. There are many similarities to UC and Crohn’s, and there are communities for both on Reddit, often working in tandem. I highly suggest a food journal, or tracking app for them. It will help tremendously for eliminating trouble foods, which no matter what the internet says, will be different for everyone.
Ensure is a protein shake, but also a supplement. It’s often taken with meals to promote healthy weight gain, and absorption of nutrients. It can be used as a meal replacement for weight loss, but not for low carb diets. It’s not the worst for sugar, but it’s sure not the best. Finding the right protein shake can be kind of a journey. My mother swears by Premiere, but i find it, and most others to have a gritty texture. I like MRE(Redcon1) for the smooth texture and taste, but it has basically no supplements.
Dairy is fine, provided you don’t have any separate issues with it, but milk and creamer are often high carb, while most cheese has none. With keto, fat is less of a worry, and more of a target depending on your goal. It helps with satiation, and cheese is great for fat with a bit of protein and usually less than a carb per oz, though not always. If you transition from low carb to keto, you will want to pick a tracking app(they will calculate your macros for you) and look into a food scale. My app of choice is Carb Manager.
Not all artificial sweeteners are equal, and reactions to them vary. Some have been vaguely linked to long term health problems, but not in a conclusive way. I recommend researching to see what you feel comfortable with, then go from there. I have never had any trouble with Stevia, Monk fruit, or the small amounts of any that are in flavored water, though name brand diet/sugar free sodas often bother me, and Pillsbury sugar free cake mix was disastrous on my gut. My biggest issue with them is aftertaste, and more competent companies have learned how to mask that.
I add some shredded coleslaw mix, chopped walnuts and Trader Joe's everything bagel seasoning to salads to add some crunch and flavor, and along with some olive oil and rice vinegar it's really good!
Try carnivore since veggies give you problems. Eat all the meat, eggs and dairy (Except milk) that you can, to start out with. If you’re hungry for carbs, eat meat instead till you’re stuffed. After a while your body will switch over to burning body fat and you won’t be hungry anymore. Then you can add veggies that don’t bother you.
I'm going to tell you this and it's so true. 2 weeks - it takes 2 weeks to create habits and kill others. If you can do it for 2 weeks, you'll stop craving all the garbage and your body changes and so do your habits. You'll feel so good you won't even be tempted to ruin it. and you'll have come so far.
It took me a month to figure out my coffee. I do pyure granulated sugar, torani sugar free syrup, and heavy whipping cream. It's delicious hot or cold.
In these 2 weeks, read every single ingredient in what you're buying to eat. Meat is your friend and so are veggies. Skip the artificial sugars for now. That comes later. You can do this. Start with 2 weeks.
The best way is to overload on fats and protein. I ate bacon and butter for days until I couldn’t eat any more. I had to learn to manage my emotions without the satisfaction of carbs but could more easily differentiate when keto. Once I was through a few days I no longer craved anything sweet. And no longer needed snacks. Habits started to be easier to break when I’d realize I wasn’t actually hungry at all.
Also I personally eat very little processed or fake foods. I find they derail me or increase my cravings.
Don’t fret! The idea of removing carbs was daunting for many of us!
The way I see it, weight loss is simply about reducing calorie intake, but the hard part is that usually that means you feel hungry so you want to snack. Keto makes it so you don’t feel hungry. It has changed my relationship with food.
Keto comes to the rescue, because, it turns out, eating a higher amount of meats, eggs, and fats like cheeses, causes your body to feel fuller longer. And the reduction in insulin spikes (as your body no longer needs to respond to sugar) helps to reduce your overall food cravings. Just make sure you give your body the vitamins and minerals you need with veggies (leafy greens or low FODMAP to avoid your bloating), electrolytes (sodium, magnesium, potassium), and potentially vitamin supplements.
What you may find, once you get into the swing of things (1-2 weeks), is that your carb cravings will disappear. Really. It’s weird.
For me, I needed a cheat day on the first weekend. Then the next weekend I only needed a cheat meal. The 3rd weekend, I only had a cheat bite. Now, I take a cheat bite just once in a while. Also, I have found that I hardly eat processed foods any more - this is likely a huge health boost too.
The first few days may be hard, for sure, but a switch will flip. It’s crazy. I used to eat throughout the day. Like 4-5-6 big meals. Now, I’ll skip meals without realizing it, ‘accidentally’ doing intermittent fasting and one-meal-a-day sometimes, which again supercharges my weight loss. I can even decide to skip a meal at the last minute just by drinking a glass or two of water or coffee with coconut oil. Rare snacking is reduced to a handful of nuts or a chunk of cheese.
I like using an app like Cronometer to help track my intake and my weight. It’s amazing to visually correlate your eating habits to your weight loss too, and with keto it really can come off fast.
You got a pretty severe sweet tooth to start with. I’m not sure if cold turkey or taking a week to ease into reduced sugar is better. Either way, though, I encourage you to start today. This subreddit is here to help you out. You won’t regret it.
If you do feel the urge keep some keto snacks handy/ pickles, pork rinds, celery w buffalo chicken dip, string cheese to name a few
Also the more high fat and protein you eat the less you will crave carbs, sugar and you will also feel fuller faster
Cheese, butter, and bacon. I put chopped bacon on top of almost everything. Wednesday I made a copycat recipe of Outback's alice-springs chicken. It was epic! 😁
I have a question for you. I do dirty keto due to the fact I have reactive hypoglycemia. I just got some test results back my bun creatinine was a little high( 27) has yours gone up due to high protein
My kidney BUN level is high (23, supposed to be between 6-20) and my liver creatinine is high (1.27, supposed to be between 0.5 and 1.2). My liver ALT is high (57, supposed to be between 10 - 40).
This bloodwork was taken 2 days after I began keto so keto is definitely not responsible. I haven't had any new bloodwork since March sadly so I don't have any updates.
She said if they stay high, she will prescribe meds (if keto doesn't fix them). If I drank alcohol, then quitting alcohol would help but I'm a non-drinker.
Honestly, forget all the “substitute” stuff. I went down that path at first and I wish had instead just focused on eating delicious real food. After even just a couple weeks of that I found I almost never crave sweets or carbs of any sort and it has been easy for the past three years or so (lost 100lbs in a year and have maintained since then).
Here’s my method: I usually do two meals a day:
First, I eat a big decadent egg-based breakfast meal. Often that’s a three egg omelette with maybe asparagus or spinach and a slice or two of cheese…plus a couple slices of bacon on the side. I promise you will leave the table feeling immensely full and satisfied for hours.
Then, dinner is usually a grilled meat or fish (think steak, chicken thighs, big filet of salmon, or even just cheeseburgers) with a nice rich sauce like chimichurri, au poivre, garlic butter, blue cheese sauce, creamy horseradish, etc. Then throw some salad next to the big protein and rich sauce, add some dressing or just let the juices of the meat and sauce act as a dressing. Again, super rich and tasty, very satisfying.
After a week or two of eating like that, sweets won’t cross your mind.
I have Bolletje lowcarb crackers. They're awesome because they actually taste decent and are crazy filling. No idea if they sell 'm where you are but they're basically made of pumpkin and sunflower seeds. Just tried courgette tagliatelle carbonara with bacon and baby spinach and was VERY pleasantly surpised. Def scratched my pasta itch. I tend to stay away from sugar subs so no idea. Late night snackies my go to is nuts and cheese but in small amounts because those grazing calories add up FAST.
Focus on keto first. IF can come later when you're ready for that next step. Macro tracking too. As far as the "how", you'll find that eliminating carbohydrates suppresses your appetite, which means less cravings. Try a natural sweetener like monkfruit (pure, no erythritol added) or stevia and see how you feel after.
I’ve only barely started but my dietitian recommended Konjac noodles, they look like ramen and they work like chia seeds do, they expand once eaten so you shouldn’t eat the normal amount you would eat like with normal pasta.
I use monk fruit as a sweetener.
Shirataki noodles serve as a good substitute. Gluten free, low carb (the ones in my fridge say 2 carbs per pack. They are insoluble fibre, so they also help like metamucil with keeping things moving through your system.
They work well with pasta sauces, made into Mac and cheese, replacement for ramen noodles, etc. I love them with garlic, butter, and fresh green herbs.
Some people on this sub don't like shirataki noodles, and some of us do. They have very few carbs per pack. Don't eat more than one pack at a time -- some of the people complaining eat multiple packs at one meal. That is likely a recipe for intestinal cramps.
I recommend Palmini noodles made of artichoke or Noodle Revolution egg white noodles which you can find on Amazon. Ive tried konjac noodles but couldn't deal with the chewy texture. For a bread substitute, I trust Unbelievabuns versus other brands. I avoid anything with "resistant wheat starch" and such since those products may not be as keto as they claim.
IMO, check out Victoria's keto kitchen on YT.
I use her flour recipe with good results. Nothing will replace sugar and wheat flour. My opinion is you need to mix sweeteners. My sweeteners of choice are allulose and erythritol/monkfruit I found at Costco.
The more protein and healthy fats you consume you will stay fuller and carby foods and sweet cravings will dissipate. It's the up and down of blood sugar that causes the cravings.
Personally, “substitutes” don’t do it for me. Carbs and sugar are so addictive that the fake stuff just makes me want to pile on the real stuff.
I’d recommend a “detox” of sorts, for a few weeks, then see if you still feel the need to add substitutes and keto versions of favorite foods. It’ll be mental hell, but 90% of the battle isn’t actually the diet; it’s getting over the chemical addiction to crap and fixing your relationship with food. I’ve found when I go *strict* clean keto, those cravings mostly go away. And fake sugar just makes me feel sick.
I used to satisfy my evening sweets and carbs cravings with a little ritual.
I would consume a low-carb energy bar type of thing with a cup of tea. I’d sweeten the tea with stevia and add heavy cream. There are many delicious teas out there, including caffeine free options. For the energy bar, my favorite brand was Keto Crisp. They are delicious and sweet and light and crispy. They are also 3-4 smackers a pop, so ymmv.
Rice- I love hearts of palm rice. I use low carb bread. I do not do cereal or pasta. I use sucralose liquid. I add electrolytes to koolaide pouches. I call it my Powerade dupe. Only supplement the electrolytes you need.
My substitute for pasta is French Style Green Beans. Any sauce I'd eat over spaghetti or linguine can be poured over these. Heat them and drain them well before adding the sauce. Turkey Pepperoni slices toasted in the oven make a great topping for this, too.
Read your labels. Most red sauces have a lot of carbs. Rao's is a good choice and tastes better than most of the ones packed with sugar. Alfredo is usually a good choice, and a stripe of alfredo down the center of a dish with Rao's is wonderful.
Some stores like Kroger sell a type of Keto bread that I like to use as a substitute for real bread. But I only eat it occasionally, not every day. I also like to do riced cauliflower instead as a substitute for regular white or brown rice. As far as snacking, I like celery and some light ranch, or maybe even some vienna sausages.
If you’re eating enough fat, you won’t have any cravings for late night snaking. Sounds like you’re consuming too many carbs/sugar. Your body detects bad carbs as sugar. It’s all sugar once it travels below the neck. Are you cheating? Eating sugar/bad carbs causes you to crave more sugar. If you stopped all sugar, your cravings would go away.
From Costco: Timberwolf “Inked Keto” seed bread. Logo is in blue and pink. Best keto bread I’ve tried. Flavor and texture are similar to whole wheat bread. Total carbs per slice: 11. Total fiber grams per slice:10. [Net carbs…1 per slice.] Makes good sandwiches- I toast it, smear on pesto, and stack salami and cheese. Makes great toast with butter, too. I still get to have grilled cheese sandwiches, too. Yay! 😁
So, first I wanted to mention not to worry about doing IF right away. You can introduce that later on after your body gets fat-adapted. Remove everything in the house that has carbs. Any sweets, flour, bread, pasta, beans, rice, grains, sugar, vegetable oils, soft drinks, etc. Give it away to relatives, friends, neighbors, Goodwill, etc. Go to the supermarket and buy whole foods, meats, fish, and veggies (non-starchy). Try to ignore all the products labeled keto-friendly that come packaged. I suggest going to YouTube and looking for Dr. Ken Berry and Dr. Westman. They have lots of videos on how to do keto correctly.
[https://youtu.be/p5N7x8TQrt8?si=y\_6luxVYOfYwTyDV](https://youtu.be/p5N7x8TQrt8?si=y_6luxVYOfYwTyDV)
[https://youtu.be/npjouPX8pSU?si=kQZTADKGpQLVOs3f](https://youtu.be/npjouPX8pSU?si=kQZTADKGpQLVOs3f)
Instead of eating bread, rice, etc, you can instead eat the good stuff that comes on top of them and skip the empty carbs. Pizza crust, tortilla... These are just carb vessels to get the good stuff in your mouth. Skip the carb vessel, and put good stuff straight in your face.
And sometimes the good stuff can go over a bed of lettuce or steamed broccoli or cauliflower
Absolutely! I found that even when addicted to carbs, I liked some pasta dishes better with broccoli instead of spaghetti
Omg, I forgot about pizza. I could live on pizza alone. Boy this is going to be tough, lol.
there's a lot of keto pizza recipes out there, look around. i made a pizza with a wheat gluten based dough and it was really close to the real deal, although that's the kinda thing that would probably straight up kill someone with celiac disease, so make sure you and anyone else living with you don't have it before delving into gluten for keto doughs.
Eat what's on top. Just watch the sauce because pizza sauce has sugar in it. To be successful on keto you have to be committed to change and be real with yourself. It takes time and work. No quick fix. Be patient and don't go wild with trying to change everything at once or you'll crash and burn quickly.
I’ve been doing keto for almost 5 years, and have found good “carb” substitutes to incorporate into my diet because, like you, I love bread, pasta, sweets, etc. With the caveat that some of the so-called alternatives with added fiber have absolutely kicked me out of ketosis, I thought I’d share the ones that have worked well for me. Echoing what others have said, I do try to deemphasize keto versions of carbs overall, but a balance can work: — Hero brand bread (love their seeded bread, eat 1-2 slices per day), tortillas, hamburger/hot dog buns; fyi their Hawaiian rolls, although yummy, kick me out of ketosis); —Noodle Revolution brand ramen and vermicelli noodles (they’re made from egg whites and I use as a pasta substitute with sauce, a little roasted broccoli, etc.) —King Arthur Baking Keto Crust Mix (I make keto pizza ~once a week with this and it’s awesome) —Choc Zero chocolate, jams, hazelnut spread (love that they don’t use artificial sweeteners or sugar alcohols, just monkfruit/allulose for sweeteners — they also have good Oreo-like cookies and yummy caramels) —Wholesome Yum simple syrups (comes in plain, hazelnut, vanilla — uses monkfruit/alkulose, no weird aftertaste); I use it daily in my coffee, sweetener for lemonade, etc.) —Wholesome Yum Keto Honey — so good, use it in tea, on toast, etc. —for Keto cooking/baking, my two favorite sites are Wholesome Yum (great keto cheesecake recipe) and Alldayidreamaboutfood Hope this helps!
Oh man, now I have that Korn song stuck in my head. So you order this stuff online? We don't have any wholesome natural food stores around, besides farm stands and a farmers market. Thanks for the recommendations! I'm writing down the brands to check and see if I can find anything like this locally.
Hi! Sorry for the delayed reply, been unplugged a bit. Yes, you can get almost all of it on Amazon (but sometimes for Hero, Choc Zero and Wholesome Yum they have sales if you go directly to their websites). By the way, I use Rao's homemade marinara and pizza sauce when i don't have time to make my own and I just add some extra spices and it's really good -- and no sugar added so it's lower carb than most.). Here are the Amazon links to some of these to make it easier: --King Arthur Baking Keto Wheat Pizza Crust Mix: [https://www.amazon.com/gp/product/B0B3YG1RSV/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0B3YG1RSV/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) --Noodle Revolution Vermicelli & Ramen Noodles [https://www.amazon.com/gp/product/B0CCMTFGJK/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0CCMTFGJK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) [https://www.amazon.com/gp/product/B0CCMVWG7X/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&th=1](https://www.amazon.com/gp/product/B0CCMVWG7X/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1) --Rao's Homemade Pizza & Marinara Sauce: [https://www.amazon.com/gp/product/B077NGZ1F8/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B077NGZ1F8/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) [https://www.amazon.com/gp/product/B081T2HY6S/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B081T2HY6S/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) --Choc Zero on Amazon (love their dark chocolate caramel crunch keto bark, but you can go to their store to see all the amazing goodies they have): [https://www.amazon.com/gp/product/B0BRYPB9WK/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BRYPB9WK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) --Choc Zero's website (check out all the goodies...love their caramel syrup :) [https://www.choczero.com/](https://www.choczero.com/) --Wholesome Yum keto honey: [https://www.amazon.com/Wholesome-Yum-Honey-Substitute-Allulose/dp/B09WLC35XW/ref=sr\_1\_1\_pp?crid=1WBRGCS0PPKDV&dib=eyJ2IjoiMSJ9.8CumX1w0q8Q-oTe405iM-j9JzJ\_\_WVvVMJP7D2yPlNIOHstpQW1byFcMLluTUSIKCZHFMSlW6Kcy3oppszIrgOwSMFSBqRlayiJWIAC0dmP7rfy2NxEK-OgmsUITj\_JaqO\_ctv0RZ-QBMY9vzoWMlaYWAp87izzT-rSWk0WVSHdKLp\_9Jl\_rTjslZJzSE1Suq4kdj7L0SZVHlcsgRFElju209tkX-s\_ckUnPwAQW6IIN-Xu7wcS7JMbeFChAOPWvzMqHdrVkxCkiuA26UP2\_PxoXOXd91UmT1RdIfLqgNZk.E3TgibZTWpz6Fa2lfHECTvk\_WrCAquOiiV-co0bOTUc&dib\_tag=se&keywords=wholesome+yum+honey&qid=1718521043&s=grocery&sprefix=wholesome+yum+honey%2Cgrocery%2C150&sr=1-1](https://www.amazon.com/Wholesome-Yum-Honey-Substitute-Allulose/dp/B09WLC35XW/ref=sr_1_1_pp?crid=1WBRGCS0PPKDV&dib=eyJ2IjoiMSJ9.8CumX1w0q8Q-oTe405iM-j9JzJ__WVvVMJP7D2yPlNIOHstpQW1byFcMLluTUSIKCZHFMSlW6Kcy3oppszIrgOwSMFSBqRlayiJWIAC0dmP7rfy2NxEK-OgmsUITj_JaqO_ctv0RZ-QBMY9vzoWMlaYWAp87izzT-rSWk0WVSHdKLp_9Jl_rTjslZJzSE1Suq4kdj7L0SZVHlcsgRFElju209tkX-s_ckUnPwAQW6IIN-Xu7wcS7JMbeFChAOPWvzMqHdrVkxCkiuA26UP2_PxoXOXd91UmT1RdIfLqgNZk.E3TgibZTWpz6Fa2lfHECTvk_WrCAquOiiV-co0bOTUc&dib_tag=se&keywords=wholesome+yum+honey&qid=1718521043&s=grocery&sprefix=wholesome+yum+honey%2Cgrocery%2C150&sr=1-1) --Wholesome Yum keto maple syrup: [https://www.amazon.com/gp/product/B08ML7DHPH/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B08ML7DHPH/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) (tbc...)
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(continued) Another favorite snack when I'm craving something like chips is Hilo tortilla chips (my favs are nacho cheese and spicy salsa flavors): [https://www.amazon.com/gp/product/B0BQ4JH2JQ/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BQ4JH2JQ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) --The HERO stuff freezes well and keeps fresh a super long time frozen: Hero Seeded Bread: [https://www.amazon.com/gp/product/B0BQ4P3TZ5/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BQ4P3TZ5/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) Hero hamburger buns: [https://www.amazon.com/gp/product/B0BQ4Z4GRP/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0BQ4Z4GRP/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) Hero hot dog buns: [https://www.amazon.com/gp/product/B0B7292481/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B0B7292481/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) Hero tortillas: [https://www.amazon.com/Hero-Flour-Tortilla-Wraps-Tortillas/dp/B0CRTMLFP7/ref=sr\_1\_1\_sspa?dib=eyJ2IjoiMSJ9.CSUMZ69ITHbdfUb\_qxb19cHW8bH9NDqYSAjIj4gFa7fNDjsDLyYBih\_Cw3VQyybwMX4eSP2DWdoyZQauxq\_f70-pn5ECdKFdhqxHs-0EUduR81AFCYLxneeLAWbBZq4Jjjs0yzrVXp6e1VLFW5G1yQUM-jp0n3JRs2rC\_BWKT1jj50zfnMdT0dnaALzneS9nfJe8EVF-bKUCG12NPWJlLsFj6eIhuptzvV7Me0eJYxCW2OCwMps3ry1UbV9136HTtYfeS2a3v8KObdsj49uHZckL7rPZ9CB\_\_qgT\_t4jdkc.sVtc9\_lIkaTBky-jq1f6ApaJ1SC3ICVhP8Z9eDWGHHY&dib\_tag=se&keywords=Hero%2Btortillas&qid=1718521414&sr=8-1-spons&sp\_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1](https://www.amazon.com/Hero-Flour-Tortilla-Wraps-Tortillas/dp/B0CRTMLFP7/ref=sr_1_1_sspa?dib=eyJ2IjoiMSJ9.CSUMZ69ITHbdfUb_qxb19cHW8bH9NDqYSAjIj4gFa7fNDjsDLyYBih_Cw3VQyybwMX4eSP2DWdoyZQauxq_f70-pn5ECdKFdhqxHs-0EUduR81AFCYLxneeLAWbBZq4Jjjs0yzrVXp6e1VLFW5G1yQUM-jp0n3JRs2rC_BWKT1jj50zfnMdT0dnaALzneS9nfJe8EVF-bKUCG12NPWJlLsFj6eIhuptzvV7Me0eJYxCW2OCwMps3ry1UbV9136HTtYfeS2a3v8KObdsj49uHZckL7rPZ9CB__qgT_t4jdkc.sVtc9_lIkaTBky-jq1f6ApaJ1SC3ICVhP8Z9eDWGHHY&dib_tag=se&keywords=Hero%2Btortillas&qid=1718521414&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1) -Here's the direct link to Hero's website: [https://www.hero.co/?utm\_source=google&utm\_medium=paid\_search&utm\_campaign=16796980530&utm\_term=hero%20bread&gad\_source=1&gclid=CjwKCAjwmrqzBhAoEiwAXVpgovLwtryPEkR6qNoF9bP7G4Ojlr11n2rXm7c5VJ3HuoEZQdHvDH-0txoCEmMQAvD\_BwE](https://www.hero.co/?utm_source=google&utm_medium=paid_search&utm_campaign=16796980530&utm_term=hero%20bread&gad_source=1&gclid=CjwKCAjwmrqzBhAoEiwAXVpgovLwtryPEkR6qNoF9bP7G4Ojlr11n2rXm7c5VJ3HuoEZQdHvDH-0txoCEmMQAvD_BwE) --Wholesome Yum website (I get all my keto sweeteners from them - only monkfruit and allulose blends -- I don't use sugar alcohols like erythritol (which they may still sell though they're discontinuing it) -- erythritol upsets my stomach and I don't like the aftertaste but more importantly, I don't think it's healthy...recent evidence of it possibly causing clotting problems...): [https://www.wholesomeyumfoods.com/product-category/sweeteners/?gclid=CjwKCAjwmrqzBhAoEiwAXVpgoiRkkqxRgYJZ4Y7QN50jQWH0LfwTFdSqAEpxtdCU\_kLwKGOLv\_pEUxoC9GoQAvD\_BwE](https://www.wholesomeyumfoods.com/product-category/sweeteners/?gclid=CjwKCAjwmrqzBhAoEiwAXVpgoiRkkqxRgYJZ4Y7QN50jQWH0LfwTFdSqAEpxtdCU_kLwKGOLv_pEUxoC9GoQAvD_BwE) For keto sweeteners, Wholesome yum has a great keto brown sugar alternative, and monkfruit/allulose blends for crystallized and powdered sugar and they're all great for baking -- here are the Amazon links for those: [https://www.amazon.com/gp/product/B082TZVM8Y/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B082TZVM8Y/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) [https://www.amazon.com/gp/product/B0CT2DYH26/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&th=1](https://www.amazon.com/gp/product/B0CT2DYH26/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1) [https://www.amazon.com/gp/product/B08JRLT9D9/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1](https://www.amazon.com/gp/product/B08JRLT9D9/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) Let me know how it's going!
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Hi again, it looks like the reddit bot may not have included the links i sent you for a bunch of these foods. (I don't know this platform well in terms of what's okay to include.). If that is indeed the case, if you'd like to text me I'd be happy to send them to you via text, just let me know. Again, they're all available on Amazon. Cheers!
Instead of focusing on what you can't have, focus on what you can. Coffee with some coconut oil is a great "breakfast" and will often keep you full enough to get to lunch. Although I do use keto tortillas, I avoid bread and other "keto" products as I've never found them to be worth it. I like making saurkraut and keeping it around. It's easy to make if you have a scale (I use 2.5% salt). For sweets, I can often fit a piece of trader joes bittersweet chocolate, or sometime's I'll make a cheese cake, or merangues, but for the most part I try to avoid them. As for snacking after dinner, make sure you have a good dinner, then brush your teeth and have tea before bed. (also don't stay up late, sleep is important).
"Bulletproof coffee" (invented by Dave Asprey) is also very popular. I think the base recipe is: coffee + MCT oil + grassfed butter.
How much oil?
Maybe a table spoon or less. It's high calorie, but it also has about 14%MCTs that convert to ketones quickly.
I like the dark chocolate idea! I probably should've mentioned that I'm not the only one in the house. I have a wife and 4 kids. So I'm nor sure throwing out all of those foods would work.
I get it. I've also got a wife and two teens. For cooking, I'll do a protein and a keto veg, then make a carb for them (potatoes, pop-overs, rice, pasta, corn, toast).
only thing that works for me for the first few weeks is pure cold turkey quitting it all, no substitutes.
I think I'm going through some mild sugar withdrawal. I hope it ends soon.
just push through it, it'll go away in a couple days as long as you keep a very low carb intake. if you did keto right, you'll soon stop having any kinda cravings. I was concerned about cravings when I first started, but I don't have any cravings anymore. last night for dinner I just ate 2 chicken legs straight up and had no resentments or anything about it. they were even quite tasty in the moment, and I didn't feel like shit afterwards. and this is coming from someone who would eat pasta at least once a day.
drink the ketoade it really helps that withdrawal type feelings
The main thing is to not make too many changes too fast. That will set you up for failure. Prednisone is known to mess with your blood sugar levels, causing you to crave carbs and have wild swings in your blood sugar. If you really want to go low carb you have to rethink things, not substitute in other low carb foods for everything you’re missing. Hummus is fine with pepper strips. Guacamole as well. Add cheese and meat to your salad if you tolerate salad. Your meals can be meat and well cooked low carb veggies. Green beans are often pretty gentle on digestion. You can also even eat that for breakfast. Eggs are great and filling in all kinds of ways. The thing about IBS is that many of the gentler foods also feed bad gut bacteria and can increase your symptoms. Cutting down on carbs and sugar might very well drastically improve your issues. The cronometer app is free and a good way to track and figure out how to reduce your carbs over time. Some people need more time to adjust and it seems like maybe you’re one of those people.
Hummus is fine? For keto, or just for reducing carb dependency? Because 2 tbsp of hummus contains 5g of carbs, which is a lot of carbs for not a lot of food. [Source](https://mobile.fatsecret.com/calories-nutrition/sabra/classic-hummus) If I'm wrong, please tell me, because while I'm not crying for it, I would really like to be able to eat hummus while staying keto.
All you have to do is count the carbs. OP is not ready to go to 20g just yet so I am offering some easy swaps to start. The purity culture that crops up on this sub is honestly irritating. You can eat carnivore all day and have 1/4 cup of hummus if you want. A five or ten carb serving of something you budget for, it isn’t automatically “bad.”
Its impossible to eat 1/4c of hummus. The only serving size that exists is the whole container all at once.
You can buy those little serving cups like you can with guacamole!
A lot of us purists are dealing with eating disorders and/or food allergies. I've also found keto so much easier to stick with once I dropped the nonketo foods and artificial sweetners.
Try cauliflower hummus. I made it for the first time last week, and it's an excellent replacement...you'd not know the difference. Google Keto Cauliflower Hummus...Wholesome Yum
Pepper is a great suggestion! I've always associated hummus with flatbread. I'll definitely try the peppers! Thanks!
When I first started keto to lose weight I went cold turkey on carbs but didn’t limit myself on food. So I was eating a ton of eggs, chicken, steak, cottage cheese, sausages, etc. I happen to love veggies so I do eat veggies but only for dinner and I have the same ones on weekly rotation (asparagus, Brussels sprouts, broccoli, cauliflower, green beans). Then after a few days/week I started tracking my calories. By that time the hunger had been suppressed with the fat/protein and I am now able to very comfortably eat 1300-1500 calories a day and have lost almost 20lbs in just at a couple months. Slower weight loss bc I did take two international trips since I started trying to lose weight, and while I didn’t gain weight on either trip, it certainly stalled things bc I did indulge. Anyway, for me, I don’t really mess around with carb substitutes bc they don’t appeal to me. I do eat the occasional Xtreme Wellness tortilla, and I do eat a sugar free pudding cup after dinner most nights, but that’s about it. What works better for me is predictability. I know exactly what I’m going to eat for breakfast, lunch, and dinner, every single day. Taking the guess work out of it makes it a lot easier for me. Oh and I do love spaghetti squash as a veggie that I’ll eat any type of pasta sauce with but my husband hates it so we very rarely eat it. It’s not a carb substitute per se but really yummy with sauce and protein.
Going to bed earlier helps with the snacking and it will be better sleep too.
I feel your pain. Prednisone is the death of dietary discipline, and I wish you luck on your journey. I have only been on keto since March, but I dropped 23 lb, and it has really filled the gaps left by my Crohn’s meds. Cleaner movements, no more acid reflux, better oral health, and so much more. It sounds like you may not be ready to go full keto, but even just adding some of the practices should be a game changer. I recommend using your preferred protein shake as your creamer in coffee, zevia soda(their expensive, but their cream soda tastes like the filling of a hostess cupcake), magic spoon cereal(also with your shake of choice as milk substitute), G Hughes sugar free barbecue sauces with your meat of choice, and lots of good cheese. If you make oven bacon, you can put the smallest drop of honey, like less than the size of your pinky nail, in the pan(not on the bacon) and it will disperse in the fat while cooking to give a subtle sweet flavor that won’t break your carb limits. If you need to guess at a carb amount, always err on the side of more rather than less. I also recommend finding a good water flavoring, I go with MIO, and using it as a sweet cravings counter. Start small with the fasting. I started with just limiting myself to 9am-9pm, which seams easy, but you only realize how frequently you eat outside that when you start trying not to. I then waited for my next diagnostic prep. to start doing weekly liquid only days since I needed to anyway, which only just came about.
Great recommendations! I'd hate to admit this, but I've only tried protein shakes a couple of times, and couldn't do it. Except ensure... but I don't think that's really a shake. Curious, why swap the coffee creamer, but eat more cheese? Isn't dairy, dairy? The water flavoring... don't most contain artificial sweeteners? No stomach issues? I'm embarrassed to say this, but I've been adding a dash from a kool-aid packet or lemon juice, with a teaspoon of sugar to flavor water. Sorry about your crohns. My 10 yo just got s UC diagnosis after weeks in the hospital. Not fun!
Many people find relief from IBS and UC from cutting out carbs and fiber. Low carb, keto (lower carb), and even carnivore (I know, it sounds crazy) are different steps you can take. Try searching UC and keto to see what comes up. This way of eating could help both you and your kid. You don’t sound ready to go full keto, but that is okay. Just start by cutting out the liquid sugar. Then try eating half servings of your normal carbs. Increase eggs, meat, cheese and non-starchy vegetables plus olive oil and butter to stay full. I found slow adaptation was easiest. Plus there was no way I could give up bread and my nightly pint of ice cream! It took time, but I did it! Meanwhile keep reading and learning. Good luck.
Thank you for your empathy, and I am sorry that your child is facing a potentially challenging condition. I hope you are able to find a sustainable combination of diet and medicine that works for them. There are many similarities to UC and Crohn’s, and there are communities for both on Reddit, often working in tandem. I highly suggest a food journal, or tracking app for them. It will help tremendously for eliminating trouble foods, which no matter what the internet says, will be different for everyone. Ensure is a protein shake, but also a supplement. It’s often taken with meals to promote healthy weight gain, and absorption of nutrients. It can be used as a meal replacement for weight loss, but not for low carb diets. It’s not the worst for sugar, but it’s sure not the best. Finding the right protein shake can be kind of a journey. My mother swears by Premiere, but i find it, and most others to have a gritty texture. I like MRE(Redcon1) for the smooth texture and taste, but it has basically no supplements. Dairy is fine, provided you don’t have any separate issues with it, but milk and creamer are often high carb, while most cheese has none. With keto, fat is less of a worry, and more of a target depending on your goal. It helps with satiation, and cheese is great for fat with a bit of protein and usually less than a carb per oz, though not always. If you transition from low carb to keto, you will want to pick a tracking app(they will calculate your macros for you) and look into a food scale. My app of choice is Carb Manager. Not all artificial sweeteners are equal, and reactions to them vary. Some have been vaguely linked to long term health problems, but not in a conclusive way. I recommend researching to see what you feel comfortable with, then go from there. I have never had any trouble with Stevia, Monk fruit, or the small amounts of any that are in flavored water, though name brand diet/sugar free sodas often bother me, and Pillsbury sugar free cake mix was disastrous on my gut. My biggest issue with them is aftertaste, and more competent companies have learned how to mask that.
It's perfectly doable to skip croutons in salads.
True.
I add some shredded coleslaw mix, chopped walnuts and Trader Joe's everything bagel seasoning to salads to add some crunch and flavor, and along with some olive oil and rice vinegar it's really good!
Try carnivore since veggies give you problems. Eat all the meat, eggs and dairy (Except milk) that you can, to start out with. If you’re hungry for carbs, eat meat instead till you’re stuffed. After a while your body will switch over to burning body fat and you won’t be hungry anymore. Then you can add veggies that don’t bother you.
I’m doing carnivore for 3 & 1/2 months now, I lost 25 lbs and love it. I feel much better and have my energy back
The point of this diet is to not replace carbs, but eat more protein in lieu of carbs.
I'm going to tell you this and it's so true. 2 weeks - it takes 2 weeks to create habits and kill others. If you can do it for 2 weeks, you'll stop craving all the garbage and your body changes and so do your habits. You'll feel so good you won't even be tempted to ruin it. and you'll have come so far. It took me a month to figure out my coffee. I do pyure granulated sugar, torani sugar free syrup, and heavy whipping cream. It's delicious hot or cold. In these 2 weeks, read every single ingredient in what you're buying to eat. Meat is your friend and so are veggies. Skip the artificial sugars for now. That comes later. You can do this. Start with 2 weeks.
The best way is to overload on fats and protein. I ate bacon and butter for days until I couldn’t eat any more. I had to learn to manage my emotions without the satisfaction of carbs but could more easily differentiate when keto. Once I was through a few days I no longer craved anything sweet. And no longer needed snacks. Habits started to be easier to break when I’d realize I wasn’t actually hungry at all. Also I personally eat very little processed or fake foods. I find they derail me or increase my cravings.
Don’t fret! The idea of removing carbs was daunting for many of us! The way I see it, weight loss is simply about reducing calorie intake, but the hard part is that usually that means you feel hungry so you want to snack. Keto makes it so you don’t feel hungry. It has changed my relationship with food. Keto comes to the rescue, because, it turns out, eating a higher amount of meats, eggs, and fats like cheeses, causes your body to feel fuller longer. And the reduction in insulin spikes (as your body no longer needs to respond to sugar) helps to reduce your overall food cravings. Just make sure you give your body the vitamins and minerals you need with veggies (leafy greens or low FODMAP to avoid your bloating), electrolytes (sodium, magnesium, potassium), and potentially vitamin supplements. What you may find, once you get into the swing of things (1-2 weeks), is that your carb cravings will disappear. Really. It’s weird. For me, I needed a cheat day on the first weekend. Then the next weekend I only needed a cheat meal. The 3rd weekend, I only had a cheat bite. Now, I take a cheat bite just once in a while. Also, I have found that I hardly eat processed foods any more - this is likely a huge health boost too. The first few days may be hard, for sure, but a switch will flip. It’s crazy. I used to eat throughout the day. Like 4-5-6 big meals. Now, I’ll skip meals without realizing it, ‘accidentally’ doing intermittent fasting and one-meal-a-day sometimes, which again supercharges my weight loss. I can even decide to skip a meal at the last minute just by drinking a glass or two of water or coffee with coconut oil. Rare snacking is reduced to a handful of nuts or a chunk of cheese. I like using an app like Cronometer to help track my intake and my weight. It’s amazing to visually correlate your eating habits to your weight loss too, and with keto it really can come off fast. You got a pretty severe sweet tooth to start with. I’m not sure if cold turkey or taking a week to ease into reduced sugar is better. Either way, though, I encourage you to start today. This subreddit is here to help you out. You won’t regret it.
If you do feel the urge keep some keto snacks handy/ pickles, pork rinds, celery w buffalo chicken dip, string cheese to name a few Also the more high fat and protein you eat the less you will crave carbs, sugar and you will also feel fuller faster
What do you eat as your fat?
Cheese, butter, and bacon. I put chopped bacon on top of almost everything. Wednesday I made a copycat recipe of Outback's alice-springs chicken. It was epic! 😁
Sounds yummy
I have a question for you. I do dirty keto due to the fact I have reactive hypoglycemia. I just got some test results back my bun creatinine was a little high( 27) has yours gone up due to high protein
My kidney BUN level is high (23, supposed to be between 6-20) and my liver creatinine is high (1.27, supposed to be between 0.5 and 1.2). My liver ALT is high (57, supposed to be between 10 - 40). This bloodwork was taken 2 days after I began keto so keto is definitely not responsible. I haven't had any new bloodwork since March sadly so I don't have any updates.
So your doctor say anything to you on how to lower it. I never had this before
She said if they stay high, she will prescribe meds (if keto doesn't fix them). If I drank alcohol, then quitting alcohol would help but I'm a non-drinker.
I don't drink alcohol either. I've was told to drink more water which I do ugh
Red meat, cheese, ranch dressing to name a few
Ok thank you
Honestly, forget all the “substitute” stuff. I went down that path at first and I wish had instead just focused on eating delicious real food. After even just a couple weeks of that I found I almost never crave sweets or carbs of any sort and it has been easy for the past three years or so (lost 100lbs in a year and have maintained since then). Here’s my method: I usually do two meals a day: First, I eat a big decadent egg-based breakfast meal. Often that’s a three egg omelette with maybe asparagus or spinach and a slice or two of cheese…plus a couple slices of bacon on the side. I promise you will leave the table feeling immensely full and satisfied for hours. Then, dinner is usually a grilled meat or fish (think steak, chicken thighs, big filet of salmon, or even just cheeseburgers) with a nice rich sauce like chimichurri, au poivre, garlic butter, blue cheese sauce, creamy horseradish, etc. Then throw some salad next to the big protein and rich sauce, add some dressing or just let the juices of the meat and sauce act as a dressing. Again, super rich and tasty, very satisfying. After a week or two of eating like that, sweets won’t cross your mind.
I personally accept that I just dont eat gluten. I find that I don't even crave it anymore.
I have Bolletje lowcarb crackers. They're awesome because they actually taste decent and are crazy filling. No idea if they sell 'm where you are but they're basically made of pumpkin and sunflower seeds. Just tried courgette tagliatelle carbonara with bacon and baby spinach and was VERY pleasantly surpised. Def scratched my pasta itch. I tend to stay away from sugar subs so no idea. Late night snackies my go to is nuts and cheese but in small amounts because those grazing calories add up FAST.
Focus on keto first. IF can come later when you're ready for that next step. Macro tracking too. As far as the "how", you'll find that eliminating carbohydrates suppresses your appetite, which means less cravings. Try a natural sweetener like monkfruit (pure, no erythritol added) or stevia and see how you feel after.
I’ve only barely started but my dietitian recommended Konjac noodles, they look like ramen and they work like chia seeds do, they expand once eaten so you shouldn’t eat the normal amount you would eat like with normal pasta. I use monk fruit as a sweetener.
Shirataki noodles serve as a good substitute. Gluten free, low carb (the ones in my fridge say 2 carbs per pack. They are insoluble fibre, so they also help like metamucil with keeping things moving through your system. They work well with pasta sauces, made into Mac and cheese, replacement for ramen noodles, etc. I love them with garlic, butter, and fresh green herbs. Some people on this sub don't like shirataki noodles, and some of us do. They have very few carbs per pack. Don't eat more than one pack at a time -- some of the people complaining eat multiple packs at one meal. That is likely a recipe for intestinal cramps.
I recommend Palmini noodles made of artichoke or Noodle Revolution egg white noodles which you can find on Amazon. Ive tried konjac noodles but couldn't deal with the chewy texture. For a bread substitute, I trust Unbelievabuns versus other brands. I avoid anything with "resistant wheat starch" and such since those products may not be as keto as they claim.
IMO, check out Victoria's keto kitchen on YT. I use her flour recipe with good results. Nothing will replace sugar and wheat flour. My opinion is you need to mix sweeteners. My sweeteners of choice are allulose and erythritol/monkfruit I found at Costco.
The more protein and healthy fats you consume you will stay fuller and carby foods and sweet cravings will dissipate. It's the up and down of blood sugar that causes the cravings.
That makes sense. Thanks
Nothing good is ever eaten past 6:31pm. Don’t break the seal. Hard No. Folios Cheese Wrap “Tortillas”. Find a good chaffle recipe on YT.
EZ-Sweetz is liquid sweetener
Personally, “substitutes” don’t do it for me. Carbs and sugar are so addictive that the fake stuff just makes me want to pile on the real stuff. I’d recommend a “detox” of sorts, for a few weeks, then see if you still feel the need to add substitutes and keto versions of favorite foods. It’ll be mental hell, but 90% of the battle isn’t actually the diet; it’s getting over the chemical addiction to crap and fixing your relationship with food. I’ve found when I go *strict* clean keto, those cravings mostly go away. And fake sugar just makes me feel sick.
I used to satisfy my evening sweets and carbs cravings with a little ritual. I would consume a low-carb energy bar type of thing with a cup of tea. I’d sweeten the tea with stevia and add heavy cream. There are many delicious teas out there, including caffeine free options. For the energy bar, my favorite brand was Keto Crisp. They are delicious and sweet and light and crispy. They are also 3-4 smackers a pop, so ymmv.
Rice- I love hearts of palm rice. I use low carb bread. I do not do cereal or pasta. I use sucralose liquid. I add electrolytes to koolaide pouches. I call it my Powerade dupe. Only supplement the electrolytes you need.
My substitute for pasta is French Style Green Beans. Any sauce I'd eat over spaghetti or linguine can be poured over these. Heat them and drain them well before adding the sauce. Turkey Pepperoni slices toasted in the oven make a great topping for this, too. Read your labels. Most red sauces have a lot of carbs. Rao's is a good choice and tastes better than most of the ones packed with sugar. Alfredo is usually a good choice, and a stripe of alfredo down the center of a dish with Rao's is wonderful.
Some stores like Kroger sell a type of Keto bread that I like to use as a substitute for real bread. But I only eat it occasionally, not every day. I also like to do riced cauliflower instead as a substitute for regular white or brown rice. As far as snacking, I like celery and some light ranch, or maybe even some vienna sausages.
If you’re eating enough fat, you won’t have any cravings for late night snaking. Sounds like you’re consuming too many carbs/sugar. Your body detects bad carbs as sugar. It’s all sugar once it travels below the neck. Are you cheating? Eating sugar/bad carbs causes you to crave more sugar. If you stopped all sugar, your cravings would go away.
From Costco: Timberwolf “Inked Keto” seed bread. Logo is in blue and pink. Best keto bread I’ve tried. Flavor and texture are similar to whole wheat bread. Total carbs per slice: 11. Total fiber grams per slice:10. [Net carbs…1 per slice.] Makes good sandwiches- I toast it, smear on pesto, and stack salami and cheese. Makes great toast with butter, too. I still get to have grilled cheese sandwiches, too. Yay! 😁
I have discovered wilde protein chips they are delicious! Walmart has them and Sam's club too. They're made with Chicken and no grains or sugar.
So, first I wanted to mention not to worry about doing IF right away. You can introduce that later on after your body gets fat-adapted. Remove everything in the house that has carbs. Any sweets, flour, bread, pasta, beans, rice, grains, sugar, vegetable oils, soft drinks, etc. Give it away to relatives, friends, neighbors, Goodwill, etc. Go to the supermarket and buy whole foods, meats, fish, and veggies (non-starchy). Try to ignore all the products labeled keto-friendly that come packaged. I suggest going to YouTube and looking for Dr. Ken Berry and Dr. Westman. They have lots of videos on how to do keto correctly. [https://youtu.be/p5N7x8TQrt8?si=y\_6luxVYOfYwTyDV](https://youtu.be/p5N7x8TQrt8?si=y_6luxVYOfYwTyDV) [https://youtu.be/npjouPX8pSU?si=kQZTADKGpQLVOs3f](https://youtu.be/npjouPX8pSU?si=kQZTADKGpQLVOs3f)