Clevenger Lara - Keto bread: from bagels and buns to crusts and muffins, 100 low-carb, keto-friendly breads for every meal

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The Simon & Schuster Speakers Bureau can bring authors to your live event. For more information or to book an event contact the Simon & Schuster Speakers Bureau at 1-866-248-3049 or visit our website at www.simonspeakers.com. Interior design by Sylvia McArdle and Stephanie Hannus Interior photographs by James Stefiuk, Faith Gorsky, and Lara Clevenger Cover design by Erin Alexander Cover photographs by James Stefiuk, Faith Gorsky, and Lara Clevenger Library of Congress Cataloging-in-Publication Data has been applied for. ISBN 978-1-5072-1090-1 ISBN 978-1-5072-1091-8 (ebook) Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters. Always follow safety and commonsense cooking protocols while using kitchen utensils, operating ovens and stoves, and handling uncooked food.

If children are assisting in the preparation of any recipe, they should always be supervised by an adult. The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book. Waffles. Muffins. Crackers. Cakes. Cookies. Cookies.

If you thought youd have to give all this up just to be successful on the keto diet, think again! Keto Bread will reinvent pizza night, transform birthday cake, bring the beloved sandwich back into your life, and give you tons of keto options for both family-friendly and guest-worthy dinners. Inside youll find one hundred keto-approved recipes to help you re-create your favorite high-carb baked goods as delicious keto versions that taste amazing and are easy to replicate at home. Youll also learn keto baking basics and get a list of the best keto pantry staples for making low-carb baked goods in your own kitchen. The recipes youll find here are not just for breads, youll also find items like pastry doughs, pie crusts, graham crackers, and pizza dough. You can use these recipes over and over to make things like Chicken Pot Pie, Coconut Cream Pie with Graham Cracker Crust, Classic Cheesecake (that tastes like it came straight from New York!), and even Pepperoni and Cheese Calzones. Whatever youre craving, Keto Bread will make it accessible to you in a way that you can still remain in ketosis.

Itll feel like a cheat, but its not! Keto-friendly breads and baked goods are actually important for your success on the ketogenic dietthey fill in the gap of what youre used to eating with the foods you now want to nourish your body with. By following the easy recipes and simple baking tips in these pages you can enjoy all of your favorite dishes in a low-carb way that will help you become a better, healthier you!

When people who choose to follow a ketogenic diet fall off the wagon, its usually because of one of two reasons: 1) they crave bread in some form, or 2) they didnt want to feel deprived because everyone around them was eating bread. While it is true that bread is typically too high in carbohydrates to be included in the keto diet, there is hope. With a few ingredients and a little baking know-how, you wont have to give up your bread on keto! This chapter will discuss the ketogenic diet, including what it is, the macronutrient breakdown, how to tell when your body switches over to using ketones for energy, and what to expect when your body is in ketosis. It will also go over keto baking basics and give you a list of some of the most popular keto pantry staples. A keto diet is a low-carbohydrate, moderate-protein, high-fat diet.

When you reduce your intake of carbohydrates (your bodys usual source of energy), your body is forced to adapt and make ketones to use for energy instead. If youre at a caloric surplus, your body will use these ketones and fatty acid for fuel; but if youre at a caloric deficit, your body will tap into its fat storage and use your existing fat for fuel. Lets talk about what happens in your body when you eat carbs. Carbohydrate digestion occurs in the gastrointestinal tract, starting in the mouth. First, your body breaks the carbs down into glucose, then that glucose enters the bloodstream through the small intestines, causing blood glucose (blood sugar) to rise. This rise in blood sugar triggers insulin to transport glucose from your blood into your cells so it can be used as energy.

When you eat more carbohydrates than your body needs for fuel, the excess is stored as fat in the form of triglycerides. However, when your carb intake is limited, your body must turn to alternative fuel sources. First your body will use its stored glucose (called glycogen) from the muscle and liver. After that, it will break down fat for energy, that fat coming either from your diet or stored fat in the form of fatty acids and ketones (also called ketone bodies). Even when your carb intake is limited, your body still runs on a combination of glucose, ketones, and fatty acids because your body continues to produce glucose through a process called gluconeogenesis. Because of this, carbs are not a required macronutrient for most people.

When transitioning into a ketogenic diet, the method of transition is largely based on each individual person. Some people do well going cold turkey and jumping right into a strict keto diet, while others need to gradually reduce their carbohydrate intake a few weeks prior to starting a ketogenic diet to be able to succeed. Additionally, a persons motivation for starting a ketogenic lifestyle plays a role. For example, if a doctor prescribes a keto diet for someone with epilepsy they may start it sooner than someone who starts a keto diet for weight loss.

Ketosis is the state of having elevated blood ketone levels, meaning that your body is now effectively burning fat for energy instead of carbohydrates. This can happen a few different ways: By following a very low-carb, high-fat diet By fasting (not eating or consuming drinks with calories) By prolonged strenuous exercise When you are in ketosis your body produces ketones to use as fuel either from the fat you eat or from the stored fat in your body.