We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.


Test ketones in the late morning or afternoon. Blood and urine ketones are usually lowest right after waking up. Try testing later on, preferably a few hours after eating. Even if you’re only in ketosis for a portion of the day, you’re still getting some benefits, as discussed in this talk by Dr. Steve Phinney: Achieving and maintaining nutritional ketosis.
Just made this and as a normal bread lover, I am very impressed! But do have a question. Can you over cook this? Mine seems a bit light inside, like a teenie bit mooshy, and can’t see it holding up in a sandwich. The temp was at 200 inside but I had already had it in for like 50 minutes longer than the posted time and I could still hear a little squish but didn’t want to over cook.
I have tried four times to make the bread recipe with no success, but on my next try I will make sure the egg whites are truly room temp. I have not seen that come up in any discussion but it’s the only thing I can think of at this point. I am an experienced baker, not a novice. I added 1/8 tsp each garlic powder and onion powder and added 1/2 tsp stevia powder. These make the flavor a little more complex and definitely solves the complaint of vinegar or fiber taste. The taste is very good. However unlike some other disappointed bakers on this site, I did not throw away the failed attempts. I took the wet heavy bread from one failed try and tore it into small bits to dry for bread pudding with whiskey sauce. That is DELICIOUS, the next failed batch was sliced very thin and cut in half vertically for “toast points.”. I dried the pieces on a cookie sheet in a 300 degree oven until dry and somewhat brown and crispy. They taste EXACTLY like bagel chips we used to buy. My next batch became seasoned bagel crisps. I still want bread, but these are GREAT! Please don’t throw away failed attempts! There are other uses! I also fried some of my dried cubes in garlic oil for croutons, which were also delicious. I’m still trying, because I think if you can do it, surely I can do it.
Magnesium seems to be of particular importance when it comes to keeping blood sugar balanced. Deficiencies in this mineral have been linked to an increased risk of diabetes, and one study found that people with the highest magnesium intake were 47 percent less likely to develop diabetes. Supplementing with magnesium has also been shown to lower blood sugar and improve insulin sensitivity. Making a point to consume plenty of magnesium-rich foods—leafy green veggies like spinach and Swiss chard, pumpkin seeds, almonds, black beans, dark chocolate, and avocado—is smart in general, as magnesium plays a role in over 300 biochemical reactions in the body. Nosh on some chromium-rich foods like broccoli, barley, and oats, while you’re at it. One study found that the combined effects of chromium and magnesium were more beneficial than either mineral alone.
Acetyl-CoA can be metabolized through the TCA in any cell, but it can also undergo a different process in liver cells: ketogenesis, which produces ketone bodies.[27] Ketone bodies are also produced in mitochondria, and usually occur in response to low blood glucose levels.[28] When glucose levels are low, oxaloacetate is diverted away from the TCA cycle and is instead used to produce glucose de novo (gluconeogenesis). But when oxaloacetate is unavailable to condense with acetyl-CoA, acetyl-CoA cannot enter the cycle, and so the body has evolved an alternative way to harvest energy from it.
Hi there, how many slices you get really depends on the kind of loaf pan you use. I find I get around 20 slices for a bread made in the regular loaf pan (though with this recipe they will be rectangular rather than square) and 12-14 slices using a small loaf pan as described in the post. That’s why I decided to state a portion size – 12 per bread. 1 portion = 0.6 net carbs
Soooooo fluffy, yummy and versatile! I just made it for the first time. Been making the coconut flour mug bread the past couple of days but this is so less dense. Grilled a couple of pieces and HOLY HELL it’s amazing! Love your site and your recipes. Coconut flour wraps (love wrapping my salad) are next! Neither bread has affected my keto either. I’m also 100% Paleo. Swapping out the cream for ghee in the coconut mug bread works really well!
It is important that you check your blood sugar levels on a regular basis. It is the one way that you are able to check and see if what you are doing is working, or if any changes are needed to be made in your lifestyle. Don’t think of checking your sugar as some type of pass or fail test. It’s just like any other numerical value that you get, such as your weight. You may not like what you see, but you can always do your best to improve it.
Notably, it can take several months to become fully ‘keto-adapted’ and performance can decline in the short term as these adaptations occur. It is also likely that individual responses to the diet vary. These factors make design and interpretation of sports science studies challenging and leave the door open for continued disagreement between scientists on each side of the debate. If you want to find out what each side has to say, we would recommend reading the comprehensive reviews by Louise Burke (who dislikes the use of the ketogenic diet)27 and Volek and Phinney (who promote the use of ketogenic diet)28. 
It is known that different dietary components exert some effects on gut microbiome composition, mainly in relation to obesity and inflammatory states. In general, a Mediterranean diet has a positive effect while a high-protein diet seems to have detrimental effects due to putrefaction phenomena (Lopez-Legarrea et al., 2014; Flint et al., 2015). Few data are available at this time about the effects of KD on gut microbiota. For example, a study by Crawford et al. (2009) investigated the regulation of myocardial ketone body metabolism by the gut microbiota and demonstrated that, during fasting, the presence of gut microbiota improved the supply of ketone bodies to the heart where KBs were oxidized. In the absence of a microbiota, low levels of KB was associated with a related increase in glucose utilization, but heart weight was still significantly reduced. The myocardial-mass reduction was completely reversed in germ-free mice feeded with a ketogenic diet. Regarding food control we can hypothesize that the particular metabolic state of ketosis could provide some benefit to weight and food control via synergic actions between butyrate production by gut bacteria and circulating high blood ketones (Sanz et al., 2015).
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Additional research has raised the possibility that metabolic syndrome adversely affects neurocognitive performance. [70] In particular, metabolic syndrome has been blamed for accelerated cognitive aging. [71] Patients with mental illnesses also face increased cardiometabolic risk due at least in part to socioeconomic factors such as greater poverty and poorer access to medical care. [72, 73]
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This was a great read. I aim to restrict carbs always because I believe most are why the American population is obese. I would very much like to hear more about carb restriction excluding the discussion on processed meats and processed high salt content foods because I consume neither. I also don’t consume dairy or eggs. So can you provide some substance.
In controlled studies on exercise-trained humans and animals, ketogenic diets have been shown to increase fat oxidation [8, 167] and expression or activity of carnitine palmitoyltransferase [167, 168] and β-HAD [168, 172], demonstrating that nutritional ketosis induces adaptation beyond exercise. Similarly, in a study comparing the independent and combined effects of exercise and a ketogenic diet on rats, the combination resulted in greater β-HAD and citrate synthase activities in skeletal muscle and higher maximal O2 consumption than either intervention alone, further indicating the potential for exercise to magnify adaptations induced by nutritional ketosis [156].
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High-sensitivity C-reactive protein has been developed and used as a marker to predict coronary vascular diseases in metabolic syndrome, and it was recently used as a predictor for nonalcoholic fatty liver disease (steatohepatitis) in correlation with serum markers that indicated lipid and glucose metabolism.[45] Fatty liver disease and steatohepatitis can be considered as manifestations of metabolic syndrome, indicative of abnormal energy storage as fat in ectopic distribution. Reproductive disorders (such as polycystic ovary syndrome in women of reproductive age), and erectile dysfunction or decreased total testosterone (low testosterone-binding globulin) in men can be attributed to metabolic syndrome.[46]

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Other mechanisms that have been suggested include: changes in ATP production making neurons more resilient in the face of metabolic demands, altered brain pH affecting neuronal activity, direct inhibitory effects of ketone bodies or fatty acids on ion channels, alterations in amino acid metabolism, and changes in synthesis of the inhibitory neurotransmitter GABA. (10)
Hi Maria, glad you like the bread! Good question about the olive oil – on the one hand using the same amount as butter would mean you stick with the same wet/dry ratio, on the other had olive oil doesn’t firm up at room temperature, but butter and coconut oil do. Therefore, I’d try using a bit less olive oil than butter, maybe 40g instead of 60g. You could also get hold of refined coconut oil, which does not have the coconut taste, for example this one.
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In contrast to most other diet plans, remaining in ketosis doesn’t require counting calories, measuring portions or dealing with hunger pangs for the sake of eating as little as possible. In fact, most people feel satisfied and energized while in ketosis and find that they can go for longer periods without the need to eat (which is why intermittent fasting is commonly practiced with a keto diet).
These cake-like donuts have the perfect crumb and light crunch from a dusting of cinnamon “sugar.” Plus, with only 3 net carbs per donut, you can sneak an extra one to dunk in your coffee without the guilt. Swap in coconut milk for almond milk, and make sure you use grass-fed butter and non-GMO erythritol to keep this keto breakfast recipe Bulletproof.
Metabolic syndrome promotes coronary heart disease through several mechanisms. It increases the thrombogenicity of circulating blood, in part by raising plasminogen activator type 1 and adipokine levels, and it causes endothelial dysfunction. [14] Metabolic syndrome may also increase cardiovascular risks by increasing arterial stiffness. [15] Additional mechanisms include oxidative stress, [16] which has been associated with numerous components of metabolic syndrome. [17]
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Increases in cholesterol levels need discussion too. We do see temporary increases in cholesterol levels often as individuals transition onto a ketogenic diet. However, when you examine lipid particle size (a more important way to look at the cardiovascular risks), the risk pattern doesn’t seem to increase with a ketogenic diet. Harvard Health has written about lipid particle size here before: http://www.health.harvard.edu/womens-health/should-you-seek-advanced-cholesterol-testing-
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A well-formulated ketogenic diet, besides limiting carbohydrates, also limits protein intake moderately to less than 1g/lb body weight, unless individuals are performing heavy exercise involving weight training when the protein intake can be increased to 1.5g/lb body weight. This is to prevent the endogenous production of glucose in the body via gluconeogenesis. However, it does not restrict fat or overall daily calories. People on a ketogenic diet initially experience rapid weight loss up to 10 lbs in 2 weeks or less. This diet has a diuretic effect, and some early weight loss is due to water weight loss followed by a fat loss. Interestingly with this diet plan, lean body muscle is largely spared. As a nutritional ketosis state sustains, hunger pangs subside, and an overall reduction in caloric intake helps to further weight loss.
Recent studies indicate that mood disorders such as depression and anxiety can be linked to a range of physical changes in the brain, such as inflammation or change in gene expression71. Early results from animal studies have shown that ketosis could improve mood disorders, although the mechanism is still unclear. Rats fed exogenous ketones for several weeks showed reduced anxiety behaviours72. Similarly, endogenous and exogenous BHB alleviated depressive behaviour in mice subjected to stress73. This was found to be linked to altered epigenetic markers (modifications to DNA that affect the degree of gene expression) and an increased amount of brain derived neurotrophic factor (BDNF) in the brain. At this time, there are no trials investigating the effects of ketosis in human patients with mood disorders. 
Just wanted to share that I made this recipe yesterday. I don’t have a lot of success with loaves so I used my bun top pans and the recipe gave me 12 rolls and a small loaf which I cut into 6 slices for a couple of french toast breakfast treats for me! I used a 1/4 cup measure for the rolls (not packed) and pressed the dough into the round shape. I thought I’d only get 6 actual burger buns but they were big enough to carefully slice in half so I got 12! I baked the rolls for 30 min and the loaf for 60. This will be my go to from now on! Thank you!

The advice above is therefore not only illogical, but also works poorly. It completely lacks scientific support according to a Swedish expert investigation. On the contrary, in recent years similar carbohydrate-rich dietary advice has been shown to increase the risk of getting diabetes and appears to potentially worsen blood sugar levels long-term in people who already have type 2 diabetes. The advice does not improve their health in other important ways either.


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One of the foods that people tell us they miss most after going keto is bread. (And cookies or cakes, but you get the idea.) We get it, bread is undeniably comfort food. Growing up, it wasn’t unheard of to eat toast for breakfast, a sandwich for lunch, and maybe even a slice of buttered bread along with dinner. Not only is that ton of carbs, but it’s also a lot of empty calories when we could have been eating real-food alternatives, like this bread made from nutrient-dense ingredients!
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