This will depend on several factors. Apart from the ingredients you use and the process you follow, even the shape and size of your bread loaf can affect the final result. On the photo below you can see that the loaf on the bottom is not as fluffy and well risen and two on top. That's the bread I made in a wider bread loaf pan and I also added the second part of the warm water too late (after all of the dry ingredients). This resulted in a less fluffy, flatter, more dense bread. It was still tasty though!
As low-carb dietitian Franziska Spritzler, RD, CDE, who’s based in Orange County, California, points out, when you cut back on carbs, blood sugar and insulin levels generally go down, which can be a good thing for some people. “Carbs are broken down into glucose, which raises your blood sugar and prompts your pancreas to produce insulin to drive sugar into your cells,” says Spritzler. “When you’re overweight or obese, your blood sugar goes up and your pancreas sends out insulin, but your cells may not be responsive, leading your pancreas to overproduce insulin,” she says. High insulin increases hunger and prompts fat storage, she explains.
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.
Unlike "low-calorie" or "reduced-fat" claims, the FDA has not legally defined what "low-carbohydrate" means. Therefore, for the purposes of this list all of the options below have no more than 14 grams of total carbs and no more than 9 grams of net carbs. "Net carbs are the carbohydrates that your body can digest. Our bodies can't fully digest fiber, which is a type of carbohydrate. So net carbs is referring to the total number of carbohydrates in a food after the fiber has been subtracted out," explains Phipps. Sugar alcohols are subtracted as well when calculating net carbs.
A low-carb replacement for a hamburger bun, a portobello mushroom has just 3 grams of carbs and 1 gram of dietary fiber (net carbs = 2 grams) per 20 calorie piece. A brown crimini mushroom in disguise (once a small brown crimini grows in size to 4 to 6 inches in diameter, it is considered a portobello), mushrooms provide over a dozen vitamins and minerals, as well as several powerful antioxidants for good health. Whether you choose to grill or bake them, portobello mushrooms provide a more substantial mouthfeel as compared to other bread alternatives.
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!
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.
I love this recipe so much! The first time I made it I subbed the wrong amt of ground sunflower for the sesame, it didn’t turn out as tall but it still tasted great. Sliced and froze it and it was totally satisfied my bread craving! Got another one going right now, can’t wait to eat it. This recipe is so simple it’s easy to make again, so many of the low carb breads are complicated and don’t turn out well enough to be worth the effort. Thank you for giving us this recipe Martina!

Atkins Nutritionals was founded in 1989 by Atkins to promote the sale of Atkins-branded products. Following his death, waning popularity of the diet and a reduction in demand for Atkins products, Atkins Nutritionals, Inc. filed for Chapter 11 bankruptcy protection on July 31, 2005 citing losses of $340 million.[19] It was subsequently purchased by North Castle Partners in 2007 and switched its emphasis to low-carb snacks.[20] In 2010, the company was acquired by Roark Capital Group.[21] In 2017, Roark Capital Group announced that it would merge Atkins Nutritionals with Conyers Park Acquisition Corp to form a public company called Simply Good Foods.[22]
For some extra crunch and wholesome ingredients with limited carbs, try Wasa Multi Grain crispbread. Each slice has 11 grams of carbs and 2 grams of dietary fiber (NET carbs = 9 grams). The combination of four grains (rye, wheat, oats and barley) provides 12 grams of whole grains and only 45 calories per slice. If you're looking for a gluten-free option, try the Wasa Gluten-Free Original crispbread with 9 grams of carbs and 1 gram of dietary fiber per slice (net carbs = 8 grams).
Alkaline diet Banana and skimmed milk diet Cabbage soup diet Carnivore diet Clean eating Cookie diet Egg and wine diet Food combining Beverly Hills Diet Hay diet Fit for Life Fruitarianism Gluten-free diet Grapefruit diet High-protein diet Lamb chop and pineapple diet Macrobiotic diet Milk diet Monotrophic diet Morning banana diet Mucusless Diet No-Aging Diet Paleolithic diet Potato diet Raw foodism Rhubarb diet Superfood Whole30
Sprouted grains can increase fiber and antioxidants and might be easier to digest, says Maggie Moon, RD. “The ingredients are simple and wholesome and offer up a good amount of all nine essential amino acids,” she says. Yet, since each slice is 12 grams of net carbs, which is on the higher end, you’ll want to stick with just one and a spread of avocado or nut butter.
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.

Take a break from breakfast: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it). Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast. Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes. See intermittent fasting
The Atkins Diet doesn't require calorie counting or portion control. It does require you to track your carbs, though. It uses a system called net carbs, which is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber, putting its net carb value at 1 gram.
You could take it a step further and dehydrate the bread in the oven right after you bake it. To do that, I removed the bread from the loaf pan by grabbing the edges of the parchment paper and placed it directly on the rack in the oven. I then baked it at 100 °C/ 212 °F for about 30 minutes. Other than that, this keto yeast bread can be toasted in a toaster or under a broiler just like regular bread.

In his early books such as Dr Atkins' New Diet Revolution, Atkins made the controversial argument that the low-carbohydrate diet produces a metabolic advantage because "burning fat takes more calories so you expend more calories"; the Atkins diet was claimed to be "a high calorie way to stay thin forever".[16][17] He cited one study in which he estimated this advantage to be 950 Calories (4.0 MJ) per day. A review study published in Lancet[18] concluded that there was no such metabolic advantage and dieters were simply eating fewer calories. Astrup stated, "The monotony and simplicity of the diet could inhibit appetite and food intake." David L. Katz has characterized Atkins' claim as nonsense.[2] The idea of "metabolic advantage" of low-carbohydrate dieting has been falsified by experiment in a study of people following restricted-carbohydrate dieting.[16]


The Atkins Diet doesn't require calorie counting or portion control. It does require you to track your carbs, though. It uses a system called net carbs, which is the total carbohydrate content of an item minus its fiber content. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber, putting its net carb value at 1 gram.
From corn to wheat to Ancient grains, La Tortilla Factory offers an array of wholesome tortillas in different sizes. Their Low Carb line of tortillas includes the La Tortilla Factory Low Carb Whole Wheat Original Size, with 11 grams of carbs and 8 grams of dietary fiber (net carbs = 3 grams) per 50 calorie wrap. Plus, each tortilla packs in 5 grams of protein and has zero sugar, hydrogenated oils or fake dyes.
The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.
I live in the UK so nothing but wind and rain at the min 😋. I don't think I did anything different from your recipe apart from having to grind my own sesame seeds as I can only find 1 brand of flour here and it's mega expensive. I used my stand mixer with dough hook too so will make sure I'm not over processing next attempt. My eggs were XL but on a size chart I found they seemed to be a large in weight. I also used a nice high sided bread pan lined with parchment paper so can't see that being any issue. Will let you know how the next one goes x
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.
Severely restricting carbohydrates to less than 0.7 ounces (20 grams) a day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental and physical fatigue, and bad breath.
Jo struggled with obesity as a teenager. She decided that she needed to take control of her health, and embarked on a 3.5-year journey to lose 56kg’s and get healthy, This involved a combination of cutting out a lot of unhealthy foods, reducing carbs and exercising. Educating herself on the value of nutrient-rich foods was a key factor. Throughout this, Jo became passionate about helping as many people feel as good as they can, so they could enjoy life with those that they love. Joanne started with the business in Customer Service, and due to her passion for Low Carb as well as experience as a Weight Loss Coach – quickly progressed and was promoted to Community Manager.

Take a break from breakfast: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it). Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast. Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes. See intermittent fasting


A great low-carb alternative to bread or a standard bun, these English muffins are also free of grains, dairy, and soy. “Unlike many gluten-free or low-carb products, they’re made with quality ingredients that you use in your own kitchen,” says Jones. and they have just two grams of net carbs a serving. “They have a good blend of fiber, protein and fat to keep you satisfied,” she says.


It’s really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies. And it is a good idea to get your limited carbs from healthy high-fibre carb foods, such as pulses, nuts, vegetables, whole fruits and whole grains, as well as unsweetened milk and yoghurt.  
Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch. Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.

The Atkins Diet says that you can lose 15 pounds (6.8 kilograms) in the first two weeks of phase 1 — but it also acknowledges that those aren't typical results. The Atkins Diet also acknowledges that you may initially lose water weight. It says that you'll continue to lose weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate.

Whether you're cutting back on carbs for a specific diet (such as Keto, Paleo or Atkins), or you're a diabetic trying to manage your blood sugar levels, one of the hardest things to give up when you're on a low-carb diet is bread. It's comfort food at its finest. But the good news is there are more and more low-carb bread options in grocery stores and recipes that rely on wholesome ingredients and deliver on taste.
Turns out, what’s low carbohydrate for one person isn’t for another. “There’s no medical definition of what low carb is,” says Columbus, Ohio–based Kelly Schmidt, RD. Basically, it’s reducing the number of carbs you eat from your norm. In general, however, a low-carb diet may include 50 to 100 grams (g) of carbohydrates per day, she says. Below that is considered a ketogenic diet, while 100 to 200 g of carbohydrates per day is a moderate-carb diet.

Dave's Killer Bread's best-selling bread, 21 Whole Grains and Seeds, now offers a thin-sliced option that's lower in carbs and calories. While their original version has 22 grams of carbs per slice, Dave's Killer Bread 21 Whole Grains and Seeds Thin-Sliced has only 12 grams of carbs and 3 grams of dietary fiber per slice (net carbs = 9 grams). Both versions are organic and the thin-sliced version still delivers 140 milligrams of omega-3 fatty acids and 13 grams of whole grains per 60 calorie slice.
On my third loaf now! Sooooo good. I use the almond flour version. Might try and sub coconut flour for flax next time, but this is a game changer for me! I never realised how emotionally attached I was to bread but my craving for anything carby has diminished dramatically since I have been making this bread. Even on keto I was still (emotional) snacking all the time, which has completely stopped! I feel full after a meal now. It’s just been amazing! I can not describe how it has satisfied me to eat this bread! Thank you so much!
I made this loaf tonight using instant yeast so didn't proof the yeast just added it to the dry. Within 30 mins it had risen 4 times its size and looked great. Unfortunately half way through cooking it collapsed in the middle and came out looking like a giant Yorkshire Pudding. As I hate waste I let it cool and sliced it up. It looks like the inside of your loaf pictures but it is very wet you can hear a squelch when you squeeze it. I'm wondering if I've added too much water or if my eggs are too big and I need to add less. Any ideas please. X
I'm sorry to hear that Marjolijn! This could be due to the type of psyllium - did you use powder or ground whole husks? I tried a few more ways to make this bread but never managed to re-create that hollow effect. It only happened to me once with another keto bread (see image in this post: The Best Low-Carb & Paleo Bread - The Ultimate Guide). It could be down to over-processing the dough or using too much baking powder. 

You should eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to restrict oils and fats, but you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You should drink eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.

And most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.
This will depend on several factors. Apart from the ingredients you use and the process you follow, even the shape and size of your bread loaf can affect the final result. On the photo below you can see that the loaf on the bottom is not as fluffy and well risen and two on top. That's the bread I made in a wider bread loaf pan and I also added the second part of the warm water too late (after all of the dry ingredients). This resulted in a less fluffy, flatter, more dense bread. It was still tasty though!
Thank you so much! I can totally relate. Giving up sweets never bothered me but I knew that I'd miss bread. It's just how you can use it with other meals to soak up gravies and dressing in salads that makes it so hard to give up. And as I grew up in the Czech Republic, we are a bread-eating nation - we have bread for breakfast, lunch and dinner as a side with almost every meal. Thank you so much! ❤
If you've made keto bread before, moisture is a common issue. The reason it's moist is not the extra eggs or water used to make the dough — on the contrary, these are both essential for texture and for the bread to rise. The ingredients responsible for moisture are psyllium and flax meal (and also ground sesame seeds as opposed to fine sesame flour) as they will lock moisture in the bread. They are both essential in keto baking as psyllium adds volume and fluffy texture, while flax meal makes the bread taste more authentic.

I love this recipe so much! The first time I made it I subbed the wrong amt of ground sunflower for the sesame, it didn’t turn out as tall but it still tasted great. Sliced and froze it and it was totally satisfied my bread craving! Got another one going right now, can’t wait to eat it. This recipe is so simple it’s easy to make again, so many of the low carb breads are complicated and don’t turn out well enough to be worth the effort. Thank you for giving us this recipe Martina!

×