If you’re anything like us, you love bread—more specifically, toast. Nothing quite beats a piece of warm toasty bread smothered and covered with healthy avocado or a little peanut butter. That said, if you’re on the popular keto diet, bread is unfortunately off the table—that is, until now.
In this post, we’ll dive into the keto lifestyle and go over how you can finally put bread back into your diet. We’ll also tell you about some of our favorite on-the-go keto toast recipes. Are you ready?
What Is Keto And How Does It Work?
The name “ketogenic” (or keto for short) comes from ketosis. At its most basic level, ketosis is your body’s process of converting fat into energy. When your body’s carbohydrate stores are low, you convert stored fat into ketones, which supply fuel to the body. A keto diet stresses the consumption of protein and natural fats—such as meat, poultry, and fish—while limiting carbs. This approach helps your body to maintain ketosis over a sustained period of time.
OK—What Are The Signs You're In Ketosis?
How do you know if your body is finally burning fat instead of carbs? Seeing as all of the great benefits of the keto diet depend solely on your body being in a state of ketosis, this is an important question to ask! Here are some of the top telltale signs you’re moving into ketosis:
Sign #1: “Keto Breath”
If you’re starting to get an odd fruity, acetone, or metallic smell to your breath, you’re getting what’s known as “keto breath.” You see, when your body converts to burning fat for energy instead of glucose, the byproduct is ketones—one of which is called acetoacetate. When you first start producing these ketones, your body will create more of them than it will initially use, and as a result, you may smell it on your breath.
Once your body has no more glucose stores left to draw from for fuel and starts getting more efficient at using ketones for energy, your keto breath typically goes away.
Sign #2: Weight Loss
Many people hop on the keto bandwagon for the amazing weight loss benefits, which can be significant—especially if you stick with the eating plan for a good amount of time. But when you first begin your keto journey, you may experience rapid weight loss. Why? Because ketosis actually has a diuretic effect on your body, resulting in a quick loss of water weight. As your body adjusts to keto and begins to convert fat into ketones for fuel, you’ll experience more body fat loss over time.
Sign #3: Appetite Suppression
Did you know that there are two specific hormones that influence your hunger? Yup, it’s true—one hormone, ghrelin, is known as the appetite hormone. And the other is called cholecystokinin (CCK), which is a hormone that makes you feel full. With increased ketone levels, there’s a reduction in these two hunger-related hormones, so naturally, you end up feeling less hungry overall and more satiated between meals.
Sign #4: Improved Cognitive Performance
While brain fog tends to be a common symptom during your initiation to the keto lifestyle, after a couple of weeks, you can expect to have better all-around cognition performance. Why? Because the brain loves ketones, with many studies showing that ketones improve all areas of cognitive function, including focus, concentration, and mental clarity.
Sign #5: Fatigue
Fatigue is a really common and short-term side effect when transitioning to a lifestyle in ketosis and is typically due to dehydration. When you cut back significantly on the carbs, your body produces less insulin and uses up its glycogen stores. When this happens, your body naturally excretes more water with glycogen as a result. The quick loss of water weight can cause you to become dehydrated, making you feel especially fatigued. This is why it’s so important to always keep yourself properly hydrated.
The Keto Diet And Bread
By now, you know the importance of sticking to low-carb, high-fat foods when following a ketogenic diet. The goal is to push your body into ketosis, which won’t happen if you’re snacking on carbs.
That said, if you just started your keto journey, you’re probably beginning to realize just how much bread an average person consumes in our modern-day diet. From sandwiches and bread crumbs to stuffing and croutons, bread is everywhere. The problem? Bread is extremely high in carbs and is an absolute no-go for those on keto—that is, unless you get Uprising Bread.
What Is Uprising Bread?
Arguably the best keto-approved bread on the planet, one slice of Uprising Bread contains two net carbs, six grams of protein, and nine grams of fiber to keep you full and happy all day long. Artisan-made and gluten-free, this innovative bread is truly one-of-a-kind. It offers a mildly nutty sourdough taste and is crafted with clean ingredients like organic egg whites and almond flour. Made with absolutely no fillers and zero grams of sugar, Uprising Bread is a must-have for any keto dieter. And unlike other “keto-friendly” bread options on the market, we promise it doesn’t taste like cardboard. What’s not to love?
Tasty Keto Toast Ideas
With Uprising Bread in your pantry, possibilities are endless with what you can whip up in the kitchen. Here are some of our favorite keto toast recipes you can try today:
Avocado toast is incredibly easy to make and absolutely delicious. The smooth and creamy avocado paired with crispy Uprising Bread toasted to perfection is a match made in heaven. Plus, it can be customized in many different ways for new tasty experiences.
All you need to do is mash up some avocados, mix in a little lemon juice and salt and pepper to taste, toast your bread, and spread on a generous portion of the avocado mixture on top. Yup, it’s that easy—enjoy!
Pro Tip: For a little extra pizazz (and heart-healthy fat and protein), top your avocado toast with a fried egg.
Peanut Butter Toast
Who doesn’t love peanut butter smothered on a warm piece of toast? For this quick snack, all you need to do is toast your bread, spread on a little peanut butter, and voila! When shopping for peanut butter, be mindful of the ingredients and try to stick to natural or organic options to avoid MSG, added sugar, and other icky fillers.
Another great way to enjoy toast is simply with a little grass-fed raw butter. Grass-fed raw butter has zero carbs, zero sugar and is basically pure raw fat—aka pure energy for keto dieters! Sprinkle a dash of Himalayan salt on top for an extra boost of electrolytes.
Smoked Salmon Toast
A tasty spin on a lox bagel, if you like salmon, then you’ll love this mouth-watering snack! Toast + cream cheese + smoked salmon + cucumber = pure bliss. Toss on a few capers and add salt and pepper to taste. This is so good that we promise you won’t miss the carbs.
Tex-Mex Avocado Toast
Last on the list, but certainly not least, Tex-Mex avocado toast is definitely something you need to try. Slice up ½ an avocado and layer it on your toast. Then, drop on a few cherry tomato halves with thinly sliced red onion and top with fresh cilantro. Add salt and pepper to taste, and you’re good to go!
Following the keto diet can be really tough, especially since traditional bread is off the table. Thankfully, there are now delicious keto-friendly bread options available—like Uprising Bread!
Here at Uprising Food, we’re busy packing your bread with actual food, not questionable bread tricks. Some people like to stuff their bread with air, fillers, and other cost-saving ingredients. We, on the other hand, are putting truckloads of heart-healthy almonds, flax seeds, and eggs into a dough that we apply some serious bread magic (aka years of experience) to, all in order to transform fats into actual bread. At two net carbs and 160 calories per serving, finally—bread you can feel good about!