When made as per instructions and sliced 1cm thick, the bread yields 20 slices. As we use high quality (mostly Australian) natural ingredients, the cost is higher than normal bread (and a lot more nutritionally dense too). It has similar nutritional makeup to a protein bar (which are usually around $5 each) so quite good value for a high protein low carb snack or meal!
That said, you don’t have to jump in with both feet. Schmidt recommends trying to eat under 200 g of carbs a day initially (a moderate-carb diet) and then adjust lower based on how you feel. “If you start paying attention to the carbs in your diet, you’ll eat fewer processed foods,” she says. And it’s those whole foods that are the basis of good health.
"It's important to pay attention to ingredient labels," says Mary Ellen Phipps, MPH, RDN, LD founder of Milk & Honey Nutrition. For gluten-free options, Phipps says to look for breads that are made with grain-free flours like almond, tapioca and arrowroot. "And be careful of low-carb options that add unnecessary amounts of fiber in the form of inulin or other processed fibers. While most people tolerate these fine, some people can experience GI upset as a result," advises Phipps.
The Atkins Diet says its approach to carbs will burn off your body's fat stores, regulate your blood sugar and help you achieve optimal health, while not leaving you feeling hungry or deprived. Once you're at your goal weight, the Atkins Diet also says it will help you identify your personal carbohydrate tolerance — the number of grams of net carbs you can eat each day without gaining or losing weight.
Some keto recipes also ask for xanthan gum as it works perfectly in gluten-free bread recipes. It will make the dough more elastic, just like gluten does. However, beware that xanthan gum ma cause digestive issues so keep that in mind if you are considering it. If you want to use xanthan gum, simply skip the protein powder and use a teaspoon of xanthan gum instead.
Fructose (for example, as found in many industrial sweeteners) has four calories per gram but has a very low glycemic index and does not cause insulin production, probably because β cells have low levels of GLUT5. Leptin, an appetite-regulating hormone, is not triggered following consumption of fructose. This may for some create an unsatisfying feeling after consumption which might promote binge behavior that culminates in an increased blood triglyceride level arising from fructose conversion by the liver.
This is a great lower-carb option for bread lovers. “Its first ingredient is a sprouted wheat, which may be easier on digestion and allow for better nutrient absorption than grains that aren’t sprouted,” says Jones. “It also packs in 21 ancient grains and seeds, but just 10 grams of net carbs per slice, with a whopping six grams of satiating protein, and plenty of vitamins and minerals,” she says. Stick with one slice for this one, and spread some hummus on top.
It's also important to realize that whole grain-based foods, like bread, are rich in complex carbohydrates and are a great source of energy to fuel physical activity, your brain and your nervous system. The USDA recommends adults make at least half of their grains whole grains. To be sure you are selecting foods high in whole grains, look for those with at least 8 grams of whole grains per slice. (Experts recommend eating 48 grams of whole grain a day.)
In addition, the Atkins Diet isn't appropriate for everyone. For example, the Atkins Diet recommends that you consult your doctor before starting the diet if you take diuretics, insulin or oral diabetes medications. In addition, people with severe kidney disease should not follow the diet, and the weight-loss phases of the diet aren't suitable for women who are pregnant or breast-feeding.
Do these simple prep steps at the beginning of the week to make for a easy week of healthy eating. For meal-prep steps 1 through 3, we love Stasher bags for storage—they're reusable silicone bags with a serious airtight seal. (To buy: amazon.com, $20 for 1 large bag). For the soup, a leakproof glass container makes for easy transport and the whole thing can be popped in the microwave (with the lid unlocked to vent steam) to warm up for lunchtime. (To buy: amazon.com, $9 for 1 container.)