Article - 5 Tips For Keto Dieters Who Miss Carbs

Longing for foods that used to give you pleasure is the most difficult part of changing to a keto-diet-style. 

Most people immediately realize that the foods that they’ve been eating regularly are not included on a ketogenic diet. Ketogenic diets generally allow less than 50gm of carbohydrate daily, are moderate in protein, and, with most of the calories from fat. 

It’s the fat that makes ketones but only in the absence of carbohydrate and not too much protein. Most notably, you will give up food made with flour such as bagels, brownies, cookies, crackers, pasta, and pizza. 

Some of you are dying inside just reading this. As a ketogenic nutritionist, my clients are always finding ways to make ketogenic versions of those foods that they miss. These are my tips for people who miss their carbs.

1. Your taste buds will change. Ketosis causes an alteration in how your body uses energy. This change affects your palate. Ketones have an appetite depressing effect but also can reduce your desire for foods that are sweet. Your taste-buds will sense a stronger sweetness in foods that you had previously thought weren’t sweet. Instead of wanting to snack on candy, try a handful of almonds. I never considered unsalted almonds to be sweet until I was in ketosis; they are truly sweet and satisfying. 

2. Adapting to the ketogenic diet-style takes time, changing old habits is easier when you have a low-carb alternative. Instead of that bowl of ice-cream in the evening a bowl of whipped heavy cream with a few raspberries tastes deliciously better when you are in ketosis. Heavy cream is the thick cream that you can whip with a beater in a few minutes. There’s no need to add any sweeteners to it because its naturally sweet. Look for the small cartons of cream in the dairy section that have 5 or 6 grams of fat per serving (15ml) and zero carb and protein. 

3. Evening get-togethers for sporting events is typically “pizza night”. Did you know that traditional pizza made with a flour dough and tomato sauce topping has a high-glycemic index? It’s like eating candy. There’s something about that combination that makes your blood sugar spike instantly. Don’t despair just yet! Some ingenious ketogenic follower invented pizza made from Miracle Noodles. I kid you not; this is truly a low-carb invention that will go viral.

4. A steamy bowl of oatmeal is a soothing breakfast on frosty winter mornings. Oats are considered a natural food but are nearly 100% carbohydrate. Porridge made from hemp hearts, chia seeds and flax-seeds makes a hearty high-protein, tasty breakfast that you can add butter, coconut oil and cinnamon to make keto. That protein and fat will carry you a lot longer than a bowl of carbohydrate and won’t spike your glucose! This combo is also high in fiber to get you moving in the morning! 

5. Giving up sugary beverages is often the most difficult change for people who go keto. Soda is simply sugar-water and must be eliminated. Fruit juices have the same effect in that they instantly spike your glucose.
Unfortunately, the low-carb alternative beverages are not any better. Recent research has shown that artificial sweeteners not only reduces our healthy gut bacteria but raises glucose and causes storage of body fat. That’s a triple-whammy!
This pretty much leaves that wonderful, pure, clear, beverage called WATER! Make sure its from a pure source and not from plastic bottles that contain BPAs. You don’t have to give up coffee but you may find that your energy level is higher on ketogenic and you need less caffeine. Teas are also excellent, especially green tea which has many health benefits.
A unique tea beverage that acts like a fertilizer for your gut is gaining popularity among keto-dieters. Kumbacha tea is fermented with a culture of bacteria similar to yogurt. The mild carbonation and unique flavors are fun to explore; some of them taste like beer. Look for brands that are low in carbohydrate. 

Beth Zupec-Kania, 

Registered Dietitian & Nutritionist 

Consultant to The Charlie Foundation for Ketogenic Therapies 2017

This article is brought to you by Miracle Noodle - Keto-Approved Noodles And Pasta

Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning any diet as you would any other weight loss or weight maintenance program.