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    Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carb, Keto-Friendly Breads for Every Meal
    Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carb, Keto-Friendly Breads for Every Meal
    Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carb, Keto-Friendly Breads for Every Meal
    Ebook295 pages2 hours

    Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carb, Keto-Friendly Breads for Every Meal

    By Faith Gorsky and Lara Clevenger

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    About this ebook

    Over 100 easy, delicious, keto-friendly bread recipes to kick your carb cravings to the curb.

    Following a keto diet is easier than ever, knowing that you no longer have to completely give up the foods that you love. With some simple modifications, you can still eat all of your favorite foods while remaining in ketosis.

    Keto Bread is the must-have cookbook for anyone searching for keto-friendly bread recipes to indulge in their cravings for carbs. Instead of turning to options that might prevent ketosis, this book ensures that your body will continue to burn fats instead of carbs while still enjoying your favorite foods.

    Learn how to make everything from sweet, pull-apart caramel monkey bread to a savory 3-cheese white pizza or satisfying blueberry pop tarts to a basic, delicious loaf of bread. Keto Bread will help you stay on top of your keto diet but allows you to enjoy a unique spin on the many different and delicious versions of bread out there. These bread substitutes replace ingredients like white flour with other keto-friendly options, such as almond flour, ensuring success in your keto diet endeavors.
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateSep 10, 2019
    ISBN9781507210918
    Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carb, Keto-Friendly Breads for Every Meal
    Author

    Faith Gorsky

    Faith Gorsky is a lawyer turned food stylist, photographer, and published author. She owns the food blogs AnEdibleMosaic.com, which has a strong following on Facebook, Pinterest, and Instagram, and HealthySweetEats.com. Faith and coauthor Lara Clevenger, known for their beautiful photography and delicious, family-friendly recipes, formed TheKetoQueens.com to simplify and demystify the ketogenic diet for real world success and health.

    Read more from Faith Gorsky

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      Book preview

      Keto Bread - Faith Gorsky

      Cover: Keto Bread, by Faith Gorsky and Lara Clevenger

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      Keto Bread, by Faith Gorsky and Lara Clevenger, Adams Media

      Biscuits.

      Waffles.

      Muffins.

      Crackers.

      Cakes.

      Cookies.

      If you thought you’d have to give all this up just to be successful on the keto diet, think again! Keto Bread will reinvent pizza night, transform birthday cake, bring the beloved sandwich back into your life, and give you tons of keto options for both family-friendly and guest-worthy dinners.

      Inside you’ll find one hundred keto-approved recipes to help you re-create your favorite high-carb baked goods as delicious keto versions that taste amazing and are easy to replicate at home. You’ll also learn keto baking basics and get a list of the best keto pantry staples for making low-carb baked goods in your own kitchen.

      The recipes you’ll find here are not just for breads, you’ll also find items like pastry doughs, pie crusts, graham crackers, and pizza dough. You can use these recipes over and over to make things like Chicken Pot Pie, Coconut Cream Pie with Graham Cracker Crust, Classic Cheesecake (that tastes like it came straight from New York!), and even Pepperoni and Cheese Calzones. Whatever you’re craving, Keto Bread will make it accessible to you in a way that you can still remain in ketosis. It’ll feel like a cheat, but it’s not!

      Keto-friendly breads and baked goods are actually important for your success on the ketogenic diet—they fill in the gap of what you’re used to eating with the foods you now want to nourish your body with. By following the easy recipes and simple baking tips in these pages you can enjoy all of your favorite dishes in a low-carb way that will help you become a better, healthier you!

      When people who choose to follow a ketogenic diet fall off the wagon, it’s usually because of one of two reasons: 1) they crave bread in some form, or 2) they didn’t want to feel deprived because everyone around them was eating bread. While it is true that bread is typically too high in carbohydrates to be included in the keto diet, there is hope. With a few ingredients and a little baking know-how, you won’t have to give up your bread on keto!

      This chapter will discuss the ketogenic diet, including what it is, the macronutrient breakdown, how to tell when your body switches over to using ketones for energy, and what to expect when your body is in ketosis. It will also go over keto baking basics and give you a list of some of the most popular keto pantry staples.

      WHAT IS THE KETO DIET?

      A keto diet is a low-carbohydrate, moderate-protein, high-fat diet. When you reduce your intake of carbohydrates (your body’s usual source of energy), your body is forced to adapt and make ketones to use for energy instead. If you’re at a caloric surplus, your body will use these ketones and fatty acid for fuel; but if you’re at a caloric deficit, your body will tap into its fat storage and use your existing fat for fuel.

      Let’s talk about what happens in your body when you eat carbs. Carbohydrate digestion occurs in the gastrointestinal tract, starting in the mouth. First, your body breaks the carbs down into glucose, then that glucose enters the bloodstream through the small intestines, causing blood glucose (blood sugar) to rise. This rise in blood sugar triggers insulin to transport glucose from your blood into your cells so it can be used as energy. When you eat more carbohydrates than your body needs for fuel, the excess is stored as fat in the form of triglycerides.

      However, when your carb intake is limited, your body must turn to alternative fuel sources. First your body will use its stored glucose (called glycogen) from the muscle and liver. After that, it will break down fat for energy, that fat coming either from your diet or stored fat in the form of fatty acids and ketones (also called ketone bodies). Even when your carb intake is limited, your body still runs on a combination of glucose, ketones, and fatty acids because your body continues to produce glucose through a process called gluconeogenesis. Because of this, carbs are not a required macronutrient for most people.

      When transitioning into a ketogenic diet, the method of transition is largely based on each individual person. Some people do well going cold turkey and jumping right into a strict keto diet, while others need to gradually reduce their carbohydrate intake a few weeks prior to starting a ketogenic diet to be able to succeed. Additionally, a person’s motivation for starting a ketogenic lifestyle plays a role. For example, if a doctor prescribes a keto diet for someone with epilepsy they may start it sooner than someone who starts a keto diet for weight loss.

      WHAT IS KETOSIS?

      Ketosis is the state of having elevated blood ketone levels, meaning that your body is now effectively burning fat for energy instead of carbohydrates. This can happen a few different ways:

      • By following a very low-carb, high-fat diet

      • By fasting (not eating or consuming drinks with calories)

      • By prolonged strenuous exercise

      When you are in ketosis your body produces ketones to use as fuel either from the fat you eat or from the stored fat in your body.

      When you’re in a state of nutritional ketosis, it’s easier to tap into stored fat for fuel than if you were on a carbohydrate-based diet. This is because your blood sugar level isn’t constantly being spiked due to carbohydrate intake, which leads to reduced hunger pangs and cravings. Because fat is so satiating, it’s easier to eat at a caloric deficit and not feel deprived.

      When your body is already running on fat for fuel, it will more readily tap into stored fat. This is because insulin isn’t constantly being secreted, so fat-burning mode is left on. When eating at a caloric deficit while following a ketogenic diet, weight loss occurs. A big benefit of a ketogenic diet for weight loss is that you preserve more lean body mass and lose a higher percentage of fat than on a carbohydrate-based diet. Limiting carbohydrate intake forces your body to run on fat as your primary fuel source and puts you into a state of nutritional ketosis.

      WHAT ARE MACRONUTRIENTS?

      Macronutrients include carbohydrates, protein, and fats. They’re called macronutrients because they’re typically consumed in large quantities and are measured in grams instead of micrograms or milligrams. Fat and protein are needed in large amounts to ensure that your body runs efficiently and to preserve lean body mass. Previously carbohydrates were thought to be required, but now we know that isn’t the case for most people because of gluconeogenesis. All of the foods that you eat contain at least one macronutrient. Carbohydrates and protein contain four calories (kcals) per gram, while fat contains nine calories (kcals) per gram. On a typical ketogenic diet, the macronutrient breakdown is as follows:

      • 60–75 percent of calories from fat

      • 15–30 percent of calories from protein

      • 5–10 percent of calories from carbohydrates

      SIGNS YOU’RE IN KETOSIS

      During the first two weeks of being on the keto diet you may experience some symptoms that people refer to as the keto flu. These symptoms may consist of the following:

      • Headaches

      • Chills

      • Ashy skin tone

      • Sensitivity to light and sound

      • Nausea

      • Dizziness

      • Brain fog

      • Insomnia

      • Irritability

      • GI issues

      Some people say that the keto flu is your body’s way of telling you that you’re going through carbohydrate withdrawals, and in a way it is. These symptoms pass the way a normal flu would pass once your body adjusts to running on ketones, which can take anywhere from three days to two weeks.

      There are a few things you can do to mitigate or speed up the symptoms of the keto flu:

      • Get plenty of electrolytes, in the form of bone broth, pickle juice, and so on

      • Drink lots of water

      • Make sure to get enough sleep

      • If your doctor approves it, take magnesium and potassium supplements

      • Be patient with yourself—the brain fog will eventually go away and your productivity will increase

      After you’ve gone through the keto flu period, the good stuff starts. Positive signs that you’re in ketosis include:

      • Increased energy

      • Increased focus

      • Decreased appetite

      • Improved mood

      • Decreased inflammation

      • Weight loss (if eating at a caloric deficit)

      • Elevated blood ketone levels (BHB)

      Tools to Test for Ketones (In Breath, Urine, and Blood)

      To be successful on the keto diet, you don’t need to test yourself unless you’re using this diet for therapeutic purposes or a doctor recommends it. For those who want to test, there are a few ways to test whether you’re in a state of nutritional ketosis, and some are more accurate than others. When you first start a keto diet, you may not want to invest over $100 for a blood or breath meter, so you may opt for ketone urine test strips. These urine test strips are very inexpensive (under $10 for one hundred strips) and test for the presence of ketone bodies, specifically the ketone acetoacetate. These strips are an indicator that your body is now producing ketones, but currently your body is excreting them through the urine. This is the first sign you’re on your way to becoming fat-adapted, which means your body is using fatty acids and ketones as a primary fuel source, which is the point of a ketogenic diet.

      Once you have been following a keto diet for a while and are committed, you may decide to purchase a blood glucose meter and blood ketone meter. These meters measure blood levels of the ketone beta-hydroxybutyrate (BHB), along with blood glucose. The level of ketones in your blood indicates how deep a level of ketosis you’re in. Ketones and glucose have an inverse relationship, meaning when ketone levels rise, blood sugar lowers. Some diseases or conditions that are treated with a ketogenic diet may require deeper states of ketosis to be therapeutic. The higher ketone levels are, the deeper the state of nutritional ketosis. Blood meters cost between $50 to $100, and are available on Amazon. We use the Keto-Mojo meter because at this time it’s a fraction of the cost per strip of other brands. This meter is available on the Keto-Mojo website and on Amazon.

      If you have a little more money to spend, some people opt for getting a breath ketone meter. A couple popular brands are Ketonix and LEVL. The Ketonix meter costs in the range of $150 to $250 and is available for purchase on their website. The LEVL meter is only available through the company’s website for a monthly fee, which starts at $99 per month. These meters measure the amount of acetone in the breath, which is formed from the breakdown of acetoacetate (a by-product of fat metabolism), indicating that you’re burning fat. (However, this doesn’t necessarily mean that you’re in ketosis. For example, after an intense workout it would show the presence of acetone in the breath because you’re using fat for fuel during the workout although you may not be in ketosis.)

      TIPS FOR YOUR KETO JOURNEY

      Because the keto diet can be tricky and very different from the standard American diet (SAD), here are a few tips to help you succeed:

      • Use keto baked goods as

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