Finally made this recipe, is my second bread recipe I’ve made and the top is nice but the inside always feels moist … I am putting it in the oven a bit more to see if it dries out, is that the texture that it should have because of the butter or what? I liked the flavor! Just not sure of how is supposed to be inside. I haven’t watched the video yet. Thanks!!
The previous definitions of the metabolic syndrome by the International Diabetes Federation[40] and the revised National Cholesterol Education Program are very similar and they identify individuals with a given set of symptoms as having metabolic syndrome. There are two differences, however: the IDF definition states that if body mass index (BMI) is greater than 30 kg/m2, central obesity can be assumed, and waist circumference does not need to be measured. However, this potentially excludes any subject without increased waist circumference if BMI is less than 30. Conversely, the NCEP definition indicates that metabolic syndrome can be diagnosed based on other criteria. Also, the IDF uses geography-specific cut points for waist circumference, while NCEP uses only one set of cut points for waist circumference regardless of geography. These two definitions are much more similar than the original NCEP and WHO definitions.
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.
Most people who have metabolic syndrome already have a closely related condition called insulin resistance, which is when the body stops responding to insulin (a hormone produced in the pancreas). After the food we eat is converted into a type of sugar called glucose, insulin is what enables the glucose to enter the body’s cells and be used as energy. For someone who is insulin resistant, however, the glucose builds up in the blood, setting the stage for damage.
All I can say is WOW! I am a week in on this Keto way of eating and came across this simple recipe. Gotta admit, I didn’t think I would like it…I LOVE IT! So easy to make…took me 20 minutes total! It was light, moist and delicious. I used one small loaf pan, doubled the ingredients and made the regular one and the cheese mix in. Can’t wait to share the rest with my co-workers…we are doing this together. Will be back to check for other recipes. Thank you!
Hello from Jakarta, Indonesia! I just tried your recipe coz i was making an eggs bennedict & needed something for “bread”. Your recipe was BY FAR the easiest to make & quite tasty! Initially i was worried about the “eggy” taste, but didn’t happen. I think i will be making this often… i will pre-measure the 30gr of almond flour & cut up 10gr of butter pieces for easier assembly in the mornings. Cheers!
When you eat out at a nice place, what comes first? Oh, right. The so-perky-you-want-to-strangle-her girl named Brittany whose pleasure it is to serve you today. But I was talking about the meal itself. Most non-fast-food meals start out with a good salad. What could be healthier? Salads are generally low in both calories and carbohydrates. That means they are good for controlling blood sugar and controlling waistline expansion. An added bonus: if you get filled up with salad, you’ll be less hungry when it comes to the rest of the meal—so you’ll eat less of the stuff that’s “bad” for your blood sugar log. Eating less of that other stuff will help you with Tip Number 4.
I tried this recipe today and I’m blown away. I haven’t started Keto yet but I am soon. I’ve been trying recipes out, and I truly didn’t expect this to come out right the first time because I’ve never whipped egg whites or folded them into anything. I’m a terrible baker. It was so easy! Even my toddler and husband loves this! I didn’t use the sweetener and love the way it tastes!
Since then, it’s safe to say I dove down the rabbit hole. The more I learned, the more I grew tired of reading so much misinformation on the topic. While there are more thoughtful people and articles on the subject of ketosis these days (e.g., here’s a thoughtful video on ketosis and ketogenic diets from one of my most important ketosis mentors, Steve Phinney, a co-founder of Virta Health1Disclosure: I’m an investor in, and advisor to, Virta Health.), there are still pieces like the one Vox published this month, that doesn’t exactly do the topic justice.

By dramatically shifting energy metabolism towards ketogenesis and fatty acid oxidation, ketogenic diets are likely to have a profound effect on mitochondrial function. However, despite the rapidly growing amount of research on ketogenic diets and their effects on various disease states, only a small amount of this research has focused on mitochondrial function or oxidative stress. The well-established increase in fat oxidation induced by a ketogenic diet [7, 8] clearly indicates prominent connection with mitochondrial function and, in turn, oxidative stress and mitohormesis [5, 6, 9]. Therefore, the purpose of this review is to describe the current, but limited, understanding of how ketogenic diets may affect mitochondrial function and resistance to oxidative stress, particularly within the context of extending human healthspan.


You’ll need to use the dreaded E-word: exercise. But don’t freak out on me. I’m not saying you should go out and buy a treadmill or a gym membership. Rather, look for every excuse to exercise your body. Just use it whenever you can during the normal course of the day. Take the stairs instead of the elevator. Park farther from the door. Go fly a kite…on a calm day. At night, circumnavigate the couch during TV commercials.

This bread does have quite a few ingredients, but you’ll find that most are staple paleo and keto pantry ingredients. In the list below you’ll find details on several ingredients and possible subs. But if possible, please do try and make this recipe without any subs. As out of the 18 permutations we tried, this one really was terrific and the absolute best.

When you are separating the eggs if you use the method of pouring the egg from one half of the shell to the other you have to be extremely careful because the sharp shell can easily break the yolk. There are tools that you can purchase that will cradle the yolk and let the white run into a separate bowl. Or, you can use your hands. You need to make sure that your hands are extremely clean and fresh from being washed. Break the egg into one hand and let the white slip between your slightly separate fingers. The yolk will settle into your hand and the white will slip off into the bowl.
Hi Howard, You’re right that this bread doesn’t rise much – the volume comes mostly from whipping the egg whites. If the whites fell too much, the bread might not be tall enough. But even if they didn’t, it might still be shorter than some other tall bread loaves. Feel free to multiply the recipe by 1.5 if you prefer a taller loaf. I’m glad you liked the flavor and texture!
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Insulin resistance also may increase your risk for metabolic syndrome. Insulin resistance is a condition in which the body can’t use its insulin properly. Insulin is a hormone that helps move blood sugar into cells where it’s used for energy. Insulin resistance can lead to high blood sugar levels, and it’s closely linked to overweight and obesity. Genetics (ethnicity and family history) and older age are other factors that may play a role in causing metabolic syndrome.
^ Hochachka PW, Storey KB (February 1975). "Metabolic consequences of diving in animals and man". Science. 187 (4177): 613–21. Bibcode:1975Sci...187..613H. doi:10.1126/science.163485. PMID 163485. In the terminal stages of prolonged diving, however, even these organs must tolerate anoxia for surprisingly long times, and they typically store unusually large amounts of glycogen for this purpose.
Nice and firm. Baked it on the recommended temp, added 6 or 7 minutes. Pressed the middle and it was great. I let it cool. What was nice about it was obviously it’s low carb bread…hurray for that, but it cut well. Got 18 slices easily about 1/2 inch thick without breakage. Most importantly, it wasn’t greasy, or almond tasting overload, just delicious.
If you need to lose weight, find an eating plan you can stick with. “Whatever results in lasting weight loss for you is the best approach for you,” Wright says. “If you make over-restrictive changes you can't maintain, as soon as you tire of that diet, you will fall back to what you did previously, gain weight, and raise your risk of type 2 diabetes.”
As for the bacon, I lay it out in my biggest iron skillet and bake it in the oven while the eggs are in the Instant Pot, the timing works out almost perfectly.  If you’ve got a busy week at work or are going through finals week as a student (or teacher) make these bad boys the Sunday before and roll them into 10 balls rather than 8 and have 2 for breakfast all week long, rather than skipping breakfast and subjecting yourself to UIF (Unintentional Intermittent Fasting).
Add mozzarella and cream cheese to a large microwave-safe bowl. Cover the cream cheese with mozzarella (this will prevent the cream cheese from overheating and making a mess in your microwave). Melt in the microwave at 30 second intervals. After each 30 seconds, stir cheese until cheese is completely melted and uniform and resembles a dough in appearance (see photo for reference). This should only take around 1 minute total cooking time. Do not try to microwave the full time at once because some of the cheese will overcook. You can also melt the cheeses over the stove in a double boiler.
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It’s well known that adherence to the prescribed diet is usually low and self-reported food intake is very unreliable. So there’s no way to guarantee that the participants strictly adhered to the diet. Because it requires a lot of discipline and planning to stay in ketosis for a long time without interruption, it won’t be possible to perform a long-term study that guarantees uninterrupted ketosis using old study methods. This may change soon with improved self-tracking devices.
People with type 1 diabetes do not produce enough insulin, so their bodies are unable to regulate ketones, which can lead to a dangerous environment. Always consult with your doctor if you have diabetes before changing your diet, and look out for warning signs of ketoacidosis including: excessive thirst, increased urination, nausea, vomiting, abdominal pain, shortness of breath, weakness, fatigue and confusion.

Lowering your overall intake of carbohydrates is also important for balanced blood sugar, but you don’t need to cut them completely (they're still a crucial source of fuel for your body). Simply swap out refined carbohydrates like bread, white pasta, and candy for fiber-rich, whole-food sources such as whole grains, sweet potatoes, and fruit, which contain a number of vitamins, minerals, and antioxidants essential for health.
Perturbations in bioenergetic homeostasis induce signal transduction that leads to upregulation of mitochondrial capacity and antioxidant defense. Three key enzymes involved in the sensing of these perturbations and the subsequent induction of signal transduction are AMP-activated protein kinase (AMPK) and silent mating type information regulation 2 homologues 1 and 3 (SIRT1 and SIRT3).

If you do not have an Instant Pot yet, I have to tell you, I am not a gadget girl and I adore my slow cooker. I like the idea of filling my slow cooker the night before, place the shell in the fridge overnight and turning it on in the morning and allow the meal to cook while I am working or exploring nature all day. However, the Instant Pot was easy to fall in love with. It is also a slow cooker! And on days when I forget to plan ahead, I can make a delicious meal in minutes. Click HERE to find the Instant Pot I love. 
I so miss bread fresh from the oven (I’m going to be adding the yeast)! You are absolutely correct about beaten egg whites creating air pockets. My family has always made buttermilk pancakes from scratch and we always separate the eggs, beat the whites to soft peaks and fold them in at the last minute. The pancakes rise beautifully! Have you tried this with your keto pancakes?
This website is for informational and educational purposes only. Statements have not been approved by the FDA. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. All nutritional information is estimated using an online program, it is the users responsibility to verify the accurecy of this information. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.
Our bodies need sugar to make energy for the cells. Without it, we cannot do basic functions. When we eat foods with glucose, insulin pairs with it to allow it to enter into the cell wall. If the insulin is not there, then the glucose molecule can’t get through the wall and cannot be used. The extra glucose hangs out in the bloodstream which is literally high blood sugar.

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390. Gurd B. J., Holloway G. P., Yoshida Y., Bonen A. In mammalian muscle, SIRT3 is present in mitochondria and not in the nucleus; and SIRT3 is upregulated by chronic muscle contraction in an adenosine monophosphate-activated protein kinase-independent manner. Metabolism. 2012;61(5):733–741. doi: 10.1016/j.metabol.2011.09.016. [PubMed] [CrossRef] [Google Scholar]

I have been making Maria’s bread in my convection oven for a while and I had to lower the temp considerably to make sure it didn’t burn on the outside (even with a shorter baking time). I have a “portable” convection oven and I had always assumed that convection was the way to go for baking. Then I read some more about it and saw that convection is best for meats, etc. but not for baking, and I tried using the ‘normal” baking setting. My bread was MUCH better baked on normal. I used the temperature in the recipe and the timing and it came out perfect. No monkeying around with settings or duration.


Acetone is a molecule that results from the breakdown of acetoacetate. Acetone is commonly referred to as a ‘waste product’ as it is less readily used as energy compared to BHB (although some studies have shown that acetone can be oxidised as a fuel4. That said, some evidence suggests that it is responsible for the antiseizure effects of ketogenic diets so in may not be completely inert. At low levels acetone in the breath corresponds well to levels of ketones in the blood 12,13, however this is not the case as blood BHB levels increase 13 and if the increase is rapid, such as with exogenous ketone consumption11. 
More recently, other hypothalamic appetite control regions have been identified, including those in the arcuate nucleus (ARC), the periventricular nucleus (PVN) and the dorsomedial hypothalamic nucleus (DMH) (Valassi et al., 2008). These are sites of convergence and integration of many central and peripheral signals, not just macronutrients, that are involved in food intake and energy expenditure mechanisms, e.g., a group of neurons in the ARC stimulating food intake via neuropeptide Y (NPY) and agouti gene-related protein (AGRP). These neurons interact with those producing the anorexigenic pro-opiomelanocortin (POMC) and the cocaine/amphetamine-regulated transcript (CART) (Williams et al., 2001). Thus, a more comprehensive, unified model should include macronutrients as well as many single amino acids and other signaling molecules.
Most breakfast foods are very high in carbohydrates, which is exactly what you don’t want on a ketogenic diet. If you can do a mental shift as to what foods are classified as breakfast, you will spare yourself a lot of headaches. No matter what you’ve been told in the past, any food can be eaten for breakfast. A bowl of beanless chili made with ground beef, pulled pork, or baked salmon can all be “breakfast foods.”
Dr. Shiel received a Bachelor of Science degree with honors from the University of Notre Dame. There he was involved in research in radiation biology and received the Huisking Scholarship. After graduating from St. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. He is board-certified in Internal Medicine and Rheumatology.
Maya, I can’t tell you how excited I am to find this recipe! I have three young cats who are on a raw diet. In my previous life I was a home economics major and was taught not to waste anything. So from making their raw food I have the byproducts of egg whites and chicken bones and skin. It all gets frozen for future use. I use the bones and skin to make my own bone broth but I have egg whites out the ying yang! They are frozen in jars with the measurement of the contents on the lid. Now I’m going to thaw some and make bread! Have you tried making french toast with this?
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Yes, you read that right. Meat. Bagel. It's basically ground pork cooked into the shape of a bagel (or a donut, however you'd like to think of it). After it's cooked, cut it in half and fill it with lettuce, tomato, avocado, and onions for one hell of a breakfast sandwich. They also freeze up nicely. Meat lovers, you've got Ditch The Wheat to thank for this creation.
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Type II diabetics can reduce their risk of developing these complications by keeping blood glucose levels within a healthy range (4.5 - 6.5 mM). This can be achieved using insulin injections, but using insulin is not without side effects (i.e hypoglycemia requiring assistance and weight gain)101. Therefore dietary carbohydrate restriction is likely to be a good lifestyle change to help with diabetes management,. Companies such as Virta Health are popularising this approach to diabetes management and pioneering the use of technology to improve compliance. The benefits of carbohydrate restriction include:
As previously mentioned, numerous studies have demonstrated a profound increase in fat oxidation in response to ketogenic and low-carbohydrate diets. Some studies have even shown an increase in O2 consumption [148, 155–158]. However, fats contain fewer oxygen atoms per carbon than carbohydrates, thereby necessitating greater O2 intake to produce the same amount of energy [159]. Furthermore, since β-oxidation and ketolysis produce a greater proportion of FADH2 to NADH, the resulting decrease in passage of electrons through complex I decreases potential for ATP production per unit of O2 consumption [160]. Increased O2 consumption in response to a ketogenic diet may therefore merely be an effect of the differences in the metabolism and molecular structures of fat and carbohydrate rather than a true indication of increased capacity for oxidative phosphorylation. However, in rat hearts perfused with glucose, the addition of ketones has decreased O2 consumption [161]. This discrepancy may be related to variations in mitochondrial uncoupling. Either way, several studies have shown ketogenic diets to increase mitochondrial content, and numerous studies have shown these diets to increase expression, content, or activity of mitochondrial proteins involved in oxidative phosphorylation and fat oxidation. Compared to O2 consumption alone, these findings provide more conclusive support for an increase in oxidative capacity in response to nutritional ketosis.
People with type 1 diabetes do not produce enough insulin, so their bodies are unable to regulate ketones, which can lead to a dangerous environment. Always consult with your doctor if you have diabetes before changing your diet, and look out for warning signs of ketoacidosis including: excessive thirst, increased urination, nausea, vomiting, abdominal pain, shortness of breath, weakness, fatigue and confusion.

The beautiful part of good science is its self-correcting nature. The ugly part is this self-correcting nature often moves at a glacial pace—and it’s not linear. We often view history century-by-century and see what amounts to continual progress in medicine. But we live our lives—and consume information—day-by-day, exposed to the peaks and valleys of medical wisdom.
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Ratliff J., Mutungi G., Puglisi M. J., Volek J. S., Fernandez M. L. (2009). Carbohydrate restriction (with or without additional dietary cholesterol provided by eggs) reduces insulin resistance and plasma leptin without modifying appetite hormones in adult men. Nutr. Res. 29, 262–268. 10.1016/j.nutres.2009.03.007 [PubMed] [CrossRef] [Google Scholar]
I made this tonight for the first time and I don’t think I ground my psyllium husk enough because the bread had some “crunchy” parts (and not in a good way). Also, I did get a little sinkage, though not too bad. I also inadvertently added baking soda instead of baking powder, so tried to scoop it out and then add the baking powder. I think ultimately, I had too much. Finally, I felt like it needed more salt. It seemed to lack flavor.
According to the National Institutes of Health, a mother’s high normal blood sugar levels can put their baby at risk for birth problems. If the mother’s blood sugar levels were high, it is more likely that the baby will have high insulin levels as well at birth. Therefore it is important that during your pregnancy, you are following under the directions of your physician any guidelines which will help you balance your blood sugar levels.
Like fiber, protein tempers insulin secretion, leading to a more gradual rise in blood sugar after a meal. It also fills you up better than any other nutrient. Eating a protein-rich breakfast may be particularly important, as it helps set the tone for the rest of the day. The amount of protein you need in your diet depends on a number of factors, but general protein recommendations for healthy adults are 0.8 to 1.0 gram per kilogram of body weight (55 to 68 grams per day for someone who’s 150 pounds). Good animal sources include wild-caught fish, grass-fed beef, and pasture-raised chicken and eggs. If you’re vegetarian or vegan, load up on these eight plant-based protein sources.

When you eat out at a nice place, what comes first? Oh, right. The so-perky-you-want-to-strangle-her girl named Brittany whose pleasure it is to serve you today. But I was talking about the meal itself. Most non-fast-food meals start out with a good salad. What could be healthier? Salads are generally low in both calories and carbohydrates. That means they are good for controlling blood sugar and controlling waistline expansion. An added bonus: if you get filled up with salad, you’ll be less hungry when it comes to the rest of the meal—so you’ll eat less of the stuff that’s “bad” for your blood sugar log. Eating less of that other stuff will help you with Tip Number 4.
If you are overweight, losing weight can help reduce your risk of types 2 diabetes. Eating smaller portions can help you cut calories and still feel satisfied. Wright recommends thinking of your hunger on a scale of 1 (not hungry) to 10 (starved) to help with portions. “People are more mindful about their food choices if they eat when their hunger is a 5 or 6,” she says. “That way, you are not desperate and starving.”
Enter these delightfully low carb Keto Silver Dollar Pancakes. They give you all the fluffy scrumptious-ness you’ve come to expect from a pancake without all those daunting carbs. Aside from being low carb they’re easy to make as well. They’re actually no more difficult to make than standard pancakes. Just mix all the ingredients together and pour them into a pan. Simple, painless and oh so tasty!

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Like many variables in diet, health, and disease, it behooves us to look beyond the bumper sticker explanation. I want to highlight a couple of posts I wrote, to attempt to provide a little more nuance and understanding to the subject: “Ketosis — advantaged or misunderstood state?” Parts I and II. Part I follows below. I’m hoping to write more on the topic in the not-too-distant future since there’s been a number of intriguing papers published recently (certainly since 2012). But I also wanted to bring these back into focus in light of the information I’m seeing more of on the interwebz. (You can also visit the Ketosis section of the site to view more articles on the subject.)
I have AS and am on a no starch diet to control the pain, which works very well for me. So I’m wondering if you have any idea how much starch is in the PH before I order it only to have the iodine test turn it black for starch, which would mean I can’t use and I’d have to throw it out? I can mix up my own baking powder without corn starch and all of the other ingredients are safe for me to eat, so my only concern is the PH. It looks so delicious and I’ve yet to find a truly tasty starch free bread recipe.

Well, everyone, I am sensitive to psyllium so I experimented and it kind of worked! I made a half recipe using chia seed I ground in my Vitamix into 5 buns. They didn’t really rise but the flavor was quite good. Might add garlic and onion powder next time. I was able to slice the skinny bun and have a burger on it. Yum! Hadn’t had a burger on a bun for ages! Worth a try! I did weigh everything and was very precise so inaccurate quantities would not be an issue. Maria, any ideas on how to make this mixture rise some? I’m sure I’m not the only one with psyllium issues. Can’t have flax much either and I think if I have the chia too often that will give me tummy trouble also. One more question Maria. Is there a reason for no salt in the egg white protein bread? I don’t really like the flavor or texture but thought salt and seasonings would help. Thank you, Maria! You have made my meals so much more enjoyable! So grateful!


I saw this recipe today and went out and bought the ingredients. I made it exactly like the instructions state. Mine actually did rise while it baked. But there is no yeast in this. Was it the baking powder and egg whites? It’s still fluffy and light. But all I taste is egg whites and coconut from. The coconut flour. I could definitely see how this will be an amazing bread… But I’m not sure what I did wrong. I used 12 egg whites just like the recipe called for. I also used the suggested items. Any idea on what I did wrong? I had to have messed up something…

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NOTE:  Make sure to weigh your ingredients to ensure it rises properly and doesn’t get hallow and gummy.  Also, if you do weigh and grind your psyllium and still have a problem, try grinding the psyllium again.  We have a batch of psyllium that we ground and didn’t work.  Stay really wet.  So we ground it again and it works great!  Also, if your loaf looks nice and big but then deflates after removed from the oven, try reducing the baking powder to 3 teaspoons.
KBs can cross the BBB but not in a homogenous manner. For example, past experiments have demonstrated that BHB utilization is different in various brain areas (Hawkins and Biebuyck, 1979). Areas without BBB, hypothalamic regions and the lower cortical layers have a higher BHB metabolism compared to the lower one of the basal ganglia (Hawkins and Biebuyck, 1979). Also the metabolic meaning of the three KBs is different: while the main KB produced in the liver is AcAc, the primary circulating ketone is BHB. The third one, acetone, is produced by spontaneous decarboxylation of AcAc, and it is the cause of the classic “fruity breath.” Acetone does not have any metabolic functions, but it can be used as a clinical diagnostic marker. BHB acid is not, strictly speaking, a KB because the ketone moiety has been reduced to a hydroxyl group. Under normal conditions the production of free AcAc is negligible and this compound, transported via the blood stream, is easily metabolized by various tissues including skeletal muscles and the heart. In conditions of overproduction, AcAc accumulates above normal levels and a part is converted to the other two KBs. The presence of KBs in the blood and their elimination via urine causes ketonemia and ketonuria. Apart from being the fundamental energy supply for CNS, glucose is necessary for the replenishment of the quota of oxaloacetate, since this intermediate of the tricarboxylic acid cycle (TCA) is labile at body temperature and cannot be accumulated in the mitochondrial matrix. Hence it is necessary to refurnish the TCA with oxaloacetate via the anaplerotic cycle that derives it from glucose through ATP dependent carboxylation of pyruvic acid by pyruvate carboxylase (Jitrapakdee et al., 2006). This pathway is the only way to create oxaloacetate in mammals. Once produced by the liver, KBs are used by tissues as a source of energy (Fukao et al., 2004; Veech, 2004; McCue, 2010): initially BHB is converted back to AcAc that is subsequently transformed into Acetoacetyl-CoA that undergoes a reaction producing two molecules of Acetyl-CoA to be used in the Krebs cycle (Figure ​(Figure22).
If you’re sensitive to coffee in the morning, swap it for matcha, which will still give you that caffeine fix in a milder dosage. Plus, matcha has a great flavor that works well with sweet and savory items, like nuts, fruit and seeds. This breakfast bowl by Gnom Gnom uses chia seeds, nut milk, and coconut to provide 10 grams of fat and keeps carbs low at 0.5 net grams. For a smoother texture, add avocado.
The clinical relevance of nutritional ketosis to mitochondrial function is further indicated by promotion of ketogenic diets for treatment of mitochondrial disorders [19, 20, 26, 30, 247, 403]. The most prominent example is the study of mitochondrial adaptations as a mechanism for the well-known antiseizure effect of ketogenic diets [19, 29, 33, 162, 247, 403–405]. As previously discussed, the dramatic shift in energy metabolism and subsequent increase in circulating ketones induced by a ketogenic diet can enhance mitochondrial function and endogenous antioxidant defense. The primary mechanism behind these adaptations appears to be the increased demand for fat oxidation resulting from carbohydrate restriction. However, ketones themselves have important metabolic and signaling effects that enhance mitochondrial function and endogenous antioxidant defense, implying that a well-formulated ketogenic diet should have greater benefit than a nonketogenic low-carbohydrate diet. Regardless of the mechanism(s), the potential outcomes imply protection against chronic disease through improved mitochondrial function and, in turn, decreased potential for oxidative stress and subsequent pathology. However, further research is needed to better understand how nutritional ketosis influences mitochondrial function across different tissues and how these influences relate to human disease. Future research should also focus on further differentiation of the effects of carbohydrate restriction from the direct effects of ketones.
Hello, thank you for the recipe! I’m only a short time on the Keto program and miss carbs SOOO much! Tried this bread for the first time tonight and have a few things to say. For anyone not on the metric system, it works out to be about 3.2 tablespoons for the flour and 2.1 teaspoons for the butter. I’m assuming mine came out okay with those measurements but, if someone came up with a different amount, please let me know. Now, the bread came out exactly as you said it would. I cut mine in slices and put it straight into the toaster oven until it started to brown on top and get a little crunchy. For my filling I used some aged white cheddar and a couple thin slices of organic ham. With the cup I used, this came out about 2/3 the size of an English muffin. I was so excited for the first bite! Now, the negatives, which I’m hoping to fix. As it was microwaving, and when I pulled it out, there was just a really unpleasant, weird egg smell. I’m SOOO over eggs right now that I’m hoping I can figure out a way for that to go away. Maybe adding some garlic to the mix??? Also, I could taste the egg in the bread. Maybe for a breakfast sandwich it wouldn’t be so noticeable but, for the sandwich I made, it almost hid the taste of my ham and cheese. Back to the positives. This was only my first attempt and I’m THRILLED that I felt like I was having a sandwich. I like how some people have added their “recipes.” If I come up with a good one, I’ll write a quick replay. Thanks again for the recipe!!!!
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 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].

Also that’s absolutely wrong information about microwaves. Breast milk is not microwaved because of the uneven heating which can cause ‘hot spots’ which will lead to your baby’s mouth being burned. It does nothing to the nutrition of the milk itself or the proteins. There is a lot of fear mongering about microwaves and most people don’t understand the basic principle of how it works. It’s like people who blindly say there are ‘chemicals’ in food not realizing that everything is a chemical compound, even drinking water. So don’t worry 🙂
Hunger and satiety are two important mechanisms involved in body weight regulation. Even though humans can regulate food intake by will, there are systems within the central nervous system (CNS) that regulate food intake and energy expenditure. This complex network, whose control center is spread over different brain areas, receives information from adipose tissue, the gastrointestinal tract (GIT), and from blood and peripheral sensory receptors. The actions of the brain's hunger/satiety centers are influenced by nutrients, hormones and other signaling molecules. Ketone bodies are the major source of energy in the periods of fasting and/or carbohydrate shortage and might play a role in food intake control.

By dramatically shifting energy metabolism towards ketogenesis and fatty acid oxidation, ketogenic diets are likely to have a profound effect on mitochondrial function. However, despite the rapidly growing amount of research on ketogenic diets and their effects on various disease states, only a small amount of this research has focused on mitochondrial function or oxidative stress. The well-established increase in fat oxidation induced by a ketogenic diet [7, 8] clearly indicates prominent connection with mitochondrial function and, in turn, oxidative stress and mitohormesis [5, 6, 9]. Therefore, the purpose of this review is to describe the current, but limited, understanding of how ketogenic diets may affect mitochondrial function and resistance to oxidative stress, particularly within the context of extending human healthspan.

Yes that’s correct. Many on keto diets eat less meals than average so it’s pretty normal to see single means 500+ cal Also keto is a high fat low carb moderate protein diet. You minimize carbs, hit protein goals and eat fat to keep you full. So yes, those are excellent macros. Here is a great resource to learn a ton about keto. Khttps://www.ruled.me/guide-keto-diet/
I could go on for days about how a good diet can keep your blood sugar in control. To receive the most efficient information, set up a meeting with a dietician to look at your specific needs and you recent sugar readings. They can provide you with recipes and tools which make it easier for you to know exactly what you are putting into your body. 40 states in the United States require insurance companies to cover a meeting with a dietician for those with diabetes. Check with your insurance to see if this benefit is available for you.

The 2 major issues that will lead to a flat loaf is not whipping the egg whites and gently folding them in OR using almond meal instead of a finely ground almond flour. If you've tried everything and they don't seem to be working for you, the next best option will be to make a larger recipe. Try making 1.5x this recipe (it's easy to do using the servings slide bar) and you'll have a much larger loaf.
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