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nraboni
Uggh...
Member since 10/09 6905 total posts
Name:
Nicole
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Keto
Tell me everything you know about Keto!
I started today. I shopped over the weekend to get myself prepared.
But I would love some advice from others.
I have an addiction to sugar, so I know that is going to be the hardest part for me.
Share recipes, tips, tricks - everything you've got!
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Posted 6/3/19 10:07 AM  |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
|
Re: Keto
There is so much info out there.
DH follows a ton of people on You Tube who are big in the Keto community and have lots of tips and recipes. I can get you their names.
The first 2 weeks will be hard as you get over your sugar addiction. He actually felt physically sick for a few days.
But once you push through that and get over the addiction you won't crave or want it anymore.
You have to make sure you take the proper supplements too. Electrolytes are key- you need more potassium and sodium on a ketogenic diet than you do eating a standard diet.
DH highly recommends the book- Fat for Fuel by Dr Joseph Merola.
You can find a ton of recipes online- go on Pinterest, join Facebook groups, check out You Tube.
Be careful of the type of artificial sweetners you use- some will still spike Insulin even though they are sugar free. Stick to monkfruit, stevia and Erythritol.
Read every label. There are hidden sugars in everything.
He also avoids soy at all costs- as it's very inflammatory.
Start using My Fitness Pal to track your calories and macros.
If you have any specific questions as you get into it, feel free to message me. DH has been doing it for 2 years now and has not looked back so he is pretty much an expert at this point. He is retired so he spends a ton of time doing research on his diet and nutrition (it has become a hobby of his to be honest) so he has a lot of information.
We were just on vacation and he was literally sitting by the pool reading a book called Cholesterol Clarity and some book on Superfoods.
Message edited 6/3/2019 11:29:16 AM.
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| Posted 6/3/19 11:20 AM |
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nraboni
Uggh...
Member since 10/09 6905 total posts
Name:
Nicole
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Re: Keto
Posted by NervousNell
There is so much info out there.
DH follows a ton of people on You Tube who are big in the Keto community and have lots of tips and recipes. I can get you their names.
The first 2 weeks will be hard as you get over your sugar addiction. He actually felt physically sick for a few days.
But once you push through that and get over the addiction you won't crave or want it anymore.
You have to make sure you take the proper supplements too. Electrolytes are key- you need more potassium and sodium on a ketogenic diet than you do eating a standard diet.
DH highly recommends the book- Fat for Fuel by Dr Joseph Merola.
You can find a ton of recipes online- go on Pinterest, join Facebook groups, check out You Tube.
Be careful of the type of artificial sweetners you use- some will still spike Insulin even though they are sugar free. Stick to monkfruit, stevia and Erythritol.
Read every label. There are hidden sugars in everything.
He also avoids soy at all costs- as it's very inflammatory.
Start using My Fitness Pal to track your calories and macros.
If you have any specific questions as you get into it, feel free to message me. DH has been doing it for 2 years now and has not looked back so he is pretty much an expert at this point. He is retired so he spends a ton of time doing research on his diet and nutrition (it has become a hobby of his to be honest) so he has a lot of information.
Thank you!!
I have been looking at pinterest and reading blogs and such - but there is so much information, it's overwhelming.
I thought I would start basic these first few weeks and then as I get into a routine I would try to be more creative with my meals.
I also looked into intermittent fasting but I am not sure I am ready for that yet. The 5:2 plan seems ok to me, I just have to really plan out the 2 days where I am only consuming 500 calories.
If the people that your DH follows on YT are also on FB and/or IG, can you please send me their handles?
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| Posted 6/3/19 11:29 AM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
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Re: Keto
Search for:
Thomas Delauer
Jason Wittrock
Goody Beats
Logan Sneed (he is recovering from brain cancer and uses keto in his recovery)
Dr Eric Berg
Keto Connect
He does intermittent fasting now (he eats once a day to be honest) but in the beginning he did not.
Don't try to do it all at once, it will be too much and you'll want to quit.
Once you are in a groove with eating this way, and over the sugar/carb addiction, then you can try the fasting.
And yes, you can start super simple. Big salads with chicken and nuts and seeds.
Steak and veges
Burgers and veges
Fish
Chicken
bacon and eggs
Avocado
Basically any meal can be modified to fit what you need right now.
Message edited 6/3/2019 11:44:32 AM.
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| Posted 6/3/19 11:43 AM |
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MarathonKnitter
HAPPY
Member since 2/07 17374 total posts
Name:
EMBRACING CHANGE
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Re: Keto
i'm working on reducing flour and sugar... definitely not keto, but i have learned a few things along the way.
read, read, read every single food label. sugar is everywhere... especially in sauces and dressings. last weekend, it took me a good 10 minutes of reading labels to find ONE salad dressing that didn't have sugar or a funky artificial sweetener in the supermarket. hell, for some dressings, sugar was the FIRST ingredient.
i recently listened to the audio book version of The Obesity Code. there's a LOT of science and stats in the first 3/4 of the book. if you don't want to have to deal with that, you can get a copy of the summary. he talks more about intermittent fasting, but covers a good amount of information regarding keto, paleo, etc and the effects of modern flour and sugar and artificial sweeteners.
i'm still weening myself off my one packet of splenda in my afternoon coffee.
my nephew is going to be 21 this summer. he started keto a couple of years ago and has lost (and maintained) a weight loss of over 150 pounds. he said that the only hard part was the first week. once you get over that hump, it gets really easy.
good luck.
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| Posted 6/4/19 10:40 AM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
|
Re: Keto
Posted by MarathonKnitter
i'm working on reducing flour and sugar... definitely not keto, but i have learned a few things along the way.
read, read, read every single food label. sugar is everywhere... especially in sauces and dressings. last weekend, it took me a good 10 minutes of reading labels to find ONE salad dressing that didn't have sugar or a funky artificial sweetener in the supermarket. hell, for some dressings, sugar was the FIRST ingredient.
i recently listened to the audio book version of The Obesity Code. there's a LOT of science and stats in the first 3/4 of the book. if you don't want to have to deal with that, you can get a copy of the summary. he talks more about intermittent fasting, but covers a good amount of information regarding keto, paleo, etc and the effects of modern flour and sugar and artificial sweeteners.
i'm still weening myself off my one packet of splenda in my afternoon coffee.
my nephew is going to be 21 this summer. he started keto a couple of years ago and has lost (and maintained) a weight loss of over 150 pounds. he said that the only hard part was the first week. once you get over that hump, it gets really easy.
good luck.
Just wanted to give you a great salad dressing that is super clean . Primal Kitchen. Whole Foods sells it but I have seen it at regular supermarkets as well and even Target. And Costco has it in a 2 pack I believe. Pricey but super clean and no soybean oils at all which are awful for inflammation
They also make a ketchup and a bbq sauce too I think.
For your splenda in your coffee that you are trying to get off of- try Truvia instead. To me it tastes great and it's better than Splenda
Message edited 6/4/2019 10:51:41 AM.
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| Posted 6/4/19 10:49 AM |
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MarathonKnitter
HAPPY
Member since 2/07 17374 total posts
Name:
EMBRACING CHANGE
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Re: Keto
Posted by NervousNell
Posted by MarathonKnitter
i'm working on reducing flour and sugar... definitely not keto, but i have learned a few things along the way.
read, read, read every single food label. sugar is everywhere... especially in sauces and dressings. last weekend, it took me a good 10 minutes of reading labels to find ONE salad dressing that didn't have sugar or a funky artificial sweetener in the supermarket. hell, for some dressings, sugar was the FIRST ingredient.
i recently listened to the audio book version of The Obesity Code. there's a LOT of science and stats in the first 3/4 of the book. if you don't want to have to deal with that, you can get a copy of the summary. he talks more about intermittent fasting, but covers a good amount of information regarding keto, paleo, etc and the effects of modern flour and sugar and artificial sweeteners.
i'm still weening myself off my one packet of splenda in my afternoon coffee.
my nephew is going to be 21 this summer. he started keto a couple of years ago and has lost (and maintained) a weight loss of over 150 pounds. he said that the only hard part was the first week. once you get over that hump, it gets really easy.
good luck.
Just wanted to give you a great salad dressing that is super clean . Primal Kitchen. Whole Foods sells it but I have seen it at regular supermarkets as well and even Target. And Costco has it in a 2 pack I believe. Pricey but super clean and no soybean oils at all which are awful for inflammation
They also make a ketchup and a bbq sauce too I think.
For your splenda in your coffee that you are trying to get off of- try Truvia instead. To me it tastes great and it's better than Splenda
IMAGE
ooh, thanks. i'll look into them.
i've only just started reading labels as i hunt for the hidden sugars. this will be a wonderful shortcut!!
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| Posted 6/4/19 11:13 AM |
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nraboni
Uggh...
Member since 10/09 6905 total posts
Name:
Nicole
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Re: Keto
Posted by MarathonKnitter
i'm working on reducing flour and sugar... definitely not keto, but i have learned a few things along the way.
read, read, read every single food label. sugar is everywhere... especially in sauces and dressings. last weekend, it took me a good 10 minutes of reading labels to find ONE salad dressing that didn't have sugar or a funky artificial sweetener in the supermarket. hell, for some dressings, sugar was the FIRST ingredient.
i recently listened to the audio book version of The Obesity Code. there's a LOT of science and stats in the first 3/4 of the book. if you don't want to have to deal with that, you can get a copy of the summary. he talks more about intermittent fasting, but covers a good amount of information regarding keto, paleo, etc and the effects of modern flour and sugar and artificial sweeteners.
i'm still weening myself off my one packet of splenda in my afternoon coffee.
my nephew is going to be 21 this summer. he started keto a couple of years ago and has lost (and maintained) a weight loss of over 150 pounds. he said that the only hard part was the first week. once you get over that hump, it gets really easy.
good luck.
Thank you for the advice! My biggest problem is going to be sugar.
I also have a hard time drinking just straight up water so I add a small amount of crystal light. Even though its zero carbs it still has artificial sweeteners.
I'll get there though. Today is day 2!
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| Posted 6/4/19 12:00 PM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
|
Re: Keto
Posted by nraboni
Posted by MarathonKnitter
i'm working on reducing flour and sugar... definitely not keto, but i have learned a few things along the way.
read, read, read every single food label. sugar is everywhere... especially in sauces and dressings. last weekend, it took me a good 10 minutes of reading labels to find ONE salad dressing that didn't have sugar or a funky artificial sweetener in the supermarket. hell, for some dressings, sugar was the FIRST ingredient.
i recently listened to the audio book version of The Obesity Code. there's a LOT of science and stats in the first 3/4 of the book. if you don't want to have to deal with that, you can get a copy of the summary. he talks more about intermittent fasting, but covers a good amount of information regarding keto, paleo, etc and the effects of modern flour and sugar and artificial sweeteners.
i'm still weening myself off my one packet of splenda in my afternoon coffee.
my nephew is going to be 21 this summer. he started keto a couple of years ago and has lost (and maintained) a weight loss of over 150 pounds. he said that the only hard part was the first week. once you get over that hump, it gets really easy.
good luck.
Thank you for the advice! My biggest problem is going to be sugar.
I also have a hard time drinking just straight up water so I add a small amount of crystal light. Even though its zero carbs it still has artificial sweeteners.
I'll get there though. Today is day 2!
Have you tried HINT water?
OMG I love it.
So much tastier than plain water, but not all carbonated like seltzer.
No sugar, no sweeteners.
Message edited 6/4/2019 12:41:22 PM.
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| Posted 6/4/19 12:40 PM |
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MarathonKnitter
HAPPY
Member since 2/07 17374 total posts
Name:
EMBRACING CHANGE
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Keto
i've heard a lot of good things about hint.
i'm going to have to give it a try
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| Posted 6/4/19 12:57 PM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
|
Re: Keto
Posted by MarathonKnitter
i've heard a lot of good things about hint.
i'm going to have to give it a try
So good. I drink seltzer but I have a lot of stomach issues and sometimes adding more carbonation to my stomach is not a great thing.
I also hate plain water.
So this is perfect for me.
If you can get it on sale at Target, they run it on sale for $1 a bottle.
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| Posted 6/4/19 1:04 PM |
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nraboni
Uggh...
Member since 10/09 6905 total posts
Name:
Nicole
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Re: Keto
Posted by NervousNell
Posted by MarathonKnitter
i've heard a lot of good things about hint.
i'm going to have to give it a try
So good. I drink seltzer but I have a lot of stomach issues and sometimes adding more carbonation to my stomach is not a great thing.
I also hate plain water.
So this is perfect for me.
If you can get it on sale at Target, they run it on sale for $1 a bottle.
I will look for this! Thank you!
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| Posted 6/4/19 3:18 PM |
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b2b777
LIF Adult
Member since 9/09 4474 total posts
Name:
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Keto
Also look into Spindrift if you like flavored seltzers. The flavoring comes from actual fruit and not "natural flavoring". The lemon one is the best bc it won't trigger a sugar fix.
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| Posted 6/5/19 10:42 AM |
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MarathonKnitter
HAPPY
Member since 2/07 17374 total posts
Name:
EMBRACING CHANGE
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Re: Keto
if you're a big bread eater...
i just found a great, quick recipe.
it's on pinterest. i searched "keto mug bread almond flour" the recipe is the one where the image is a mug with the ingredients written on top of the mug.
i found a comment that said to double everything except the egg, to avoid an "eggy" taste.
8 Tbs almond flour
1/2 tsp baking powder
2 Tbs butter, melted
pinch salt
1 egg
nuke for 90 seconds.
i made it in a bowl.
i sliced it in half like you would layers on a cake. i then toasted it. oh my goodness. i am very happily surprised at how good it is.
no funky ingredients and something i can whip up quickly with very little fussing. this will easily kill the toast w/ a cup of coffee craving i get.
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| Posted 6/5/19 6:16 PM |
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nraboni
Uggh...
Member since 10/09 6905 total posts
Name:
Nicole
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Re: Keto
Posted by MarathonKnitter
if you're a big bread eater...
i just found a great, quick recipe.
it's on pinterest. i searched "keto mug bread almond flour" the recipe is the one where the image is a mug with the ingredients written on top of the mug.
i found a comment that said to double everything except the egg, to avoid an "eggy" taste.
8 Tbs almond flour
1/2 tsp baking powder
2 Tbs butter, melted
pinch salt
1 egg
nuke for 90 seconds.
i made it in a bowl.
i sliced it in half like you would layers on a cake. i then toasted it. oh my goodness. i am very happily surprised at how good it is.
no funky ingredients and something i can whip up quickly with very little fussing. this will easily kill the toast w/ a cup of coffee craving i get.
That's a great alternative to buns for hamburgers.
I am not a big bread or pasta eater but I love rice. I am replacing rice with cauliflower.
Do you the amount of carbs in one serving of the above bread?
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| Posted 6/6/19 10:20 AM |
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MarathonKnitter
HAPPY
Member since 2/07 17374 total posts
Name:
EMBRACING CHANGE
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Re: Keto
Posted by nraboni
Posted by MarathonKnitter
if you're a big bread eater...
i just found a great, quick recipe.
it's on pinterest. i searched "keto mug bread almond flour" the recipe is the one where the image is a mug with the ingredients written on top of the mug.
i found a comment that said to double everything except the egg, to avoid an "eggy" taste.
8 Tbs almond flour
1/2 tsp baking powder
2 Tbs butter, melted
pinch salt
1 egg
nuke for 90 seconds.
i made it in a bowl.
i sliced it in half like you would layers on a cake. i then toasted it. oh my goodness. i am very happily surprised at how good it is.
no funky ingredients and something i can whip up quickly with very little fussing. this will easily kill the toast w/ a cup of coffee craving i get.
That's a great alternative to buns for hamburgers.
I am not a big bread or pasta eater but I love rice. I am replacing rice with cauliflower.
Do you the amount of carbs in one serving of the above bread?
i threw the ingredients in a recipe nutrition analyzer and found this:
the recipe above makes 2 servings.
each "slice" is:
calories: 774
total carbs: 24.8g
dietary fiber 12g
total sugars 4.2g
protein 26.9g
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| Posted 6/6/19 10:59 AM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
|
Re: Keto
Posted by MarathonKnitter
Posted by nraboni
Posted by MarathonKnitter
if you're a big bread eater...
i just found a great, quick recipe.
it's on pinterest. i searched "keto mug bread almond flour" the recipe is the one where the image is a mug with the ingredients written on top of the mug.
i found a comment that said to double everything except the egg, to avoid an "eggy" taste.
8 Tbs almond flour
1/2 tsp baking powder
2 Tbs butter, melted
pinch salt
1 egg
nuke for 90 seconds.
i made it in a bowl.
i sliced it in half like you would layers on a cake. i then toasted it. oh my goodness. i am very happily surprised at how good it is.
no funky ingredients and something i can whip up quickly with very little fussing. this will easily kill the toast w/ a cup of coffee craving i get.
That's a great alternative to buns for hamburgers.
I am not a big bread or pasta eater but I love rice. I am replacing rice with cauliflower.
Do you the amount of carbs in one serving of the above bread?
i threw the ingredients in a recipe nutrition analyzer and found this:
the recipe above makes 2 servings.
each "slice" is:
calories: 774
total carbs: 24.8g
dietary fiber 12g
total sugars 4.2g
protein 26.9g
That sounds off though because where would all those carbs be coming from?
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| Posted 6/6/19 11:36 AM |
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nraboni
Uggh...
Member since 10/09 6905 total posts
Name:
Nicole
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Re: Keto
Posted by NervousNell
Posted by MarathonKnitter
Posted by nraboni
Posted by MarathonKnitter
if you're a big bread eater...
i just found a great, quick recipe.
it's on pinterest. i searched "keto mug bread almond flour" the recipe is the one where the image is a mug with the ingredients written on top of the mug.
i found a comment that said to double everything except the egg, to avoid an "eggy" taste.
8 Tbs almond flour
1/2 tsp baking powder
2 Tbs butter, melted
pinch salt
1 egg
nuke for 90 seconds.
i made it in a bowl.
i sliced it in half like you would layers on a cake. i then toasted it. oh my goodness. i am very happily surprised at how good it is.
no funky ingredients and something i can whip up quickly with very little fussing. this will easily kill the toast w/ a cup of coffee craving i get.
That's a great alternative to buns for hamburgers.
I am not a big bread or pasta eater but I love rice. I am replacing rice with cauliflower.
Do you the amount of carbs in one serving of the above bread?
i threw the ingredients in a recipe nutrition analyzer and found this:
the recipe above makes 2 servings.
each "slice" is:
calories: 774
total carbs: 24.8g
dietary fiber 12g
total sugars 4.2g
protein 26.9g
That sounds off though because where would all those carbs be coming from?
I just put the recipe in my app which is "carb manager" and came up with the following for 1 serving - which I calculated to be there entire thing based on the above recipe.
Calories - 603.2
Carbs - 5.9g net (12.2 carbs, 6.1 Fiber, .2g Sugar Alcohol)
Fat - 56.5g
Protien - 18.2g
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| Posted 6/6/19 11:49 AM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
|
Re: Keto
Depending on how strict you are being, this bread at Costco has 6 grams of net carbs per slice.
I know in the beginning DH didn't go by 'Net' Carbs but now that he is more in maintenance he does.
If you are looking to scratch the itch of a piece of toast or something, I highly recommend this.
It tastes EXACTLY like regular bread.
It's actually all me and DD eat now because it truly is that good and has a shit ton of fiber
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| Posted 6/6/19 12:49 PM |
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b2b777
LIF Adult
Member since 9/09 4474 total posts
Name:
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Re: Keto
Posted by NervousNell
Depending on how strict you are being, this bread at Costco has 6 grams of net carbs per slice.
I know in the beginning DH didn't go by 'Net' Carbs but now that he is more in maintenance he does.
If you are looking to scratch the itch of a piece of toast or something, I highly recommend this.
It tastes EXACTLY like regular bread.
It's actually all me and DD eat now because it truly is that good and has a shit ton of fiber
IMAGE
ooooh i wonder how many weight watcher points it is
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| Posted 6/6/19 3:06 PM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
|
Re: Keto
Posted by b2b777
Posted by NervousNell
Depending on how strict you are being, this bread at Costco has 6 grams of net carbs per slice.
I know in the beginning DH didn't go by 'Net' Carbs but now that he is more in maintenance he does.
If you are looking to scratch the itch of a piece of toast or something, I highly recommend this.
It tastes EXACTLY like regular bread.
It's actually all me and DD eat now because it truly is that good and has a shit ton of fiber
IMAGE
ooooh i wonder how many weight watcher points it is
It's only 40 calories a slice so I can't imagine it's too many points.
It's delicious and exactly like regular old bread.
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| Posted 6/6/19 3:43 PM |
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Re: Keto
what about unsweetened teas?
I love unsweetened black tea the best with some fresh lemon but they have all different kinds of flavors.
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| Posted 6/6/19 5:50 PM |
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SusiBee
. . . . .
Member since 3/09 8268 total posts
Name:
S
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Re: Keto
WW points : 1 slice for 1 point, 3 slices for 2 points.
It tastes great and has no funky aftertaste or grit like some fiber breads do. It is a full slice of bread, not the tiny squares of lite bread.
I don't even want to calculate how many points that keto mug bread is. Two tablespoons of butter is 10 points alone !
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| Posted 6/7/19 2:12 PM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
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Re: Keto
Posted by SusiBee
WW points : 1 slice for 1 point, 3 slices for 2 points.
It tastes great and has no funky aftertaste or grit like some fiber breads do. It is a full slice of bread, not the tiny squares of lite bread.
I don't even want to calculate how many points that keto mug bread is. Two tablespoons of butter is 10 points alone !
Yeah keto and weight watchers don't go together at all.
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| Posted 6/7/19 2:37 PM |
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NervousNell
Just another chapter in life..
Member since 11/09 54917 total posts
Name:
..being a mommy and being a wife!
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Re: Keto
OP- if you are looking for recipe ideas, this new book is great. Everything we have made from this couple is delicious.
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| Posted 6/7/19 4:47 PM |
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