Best products from r/ketouk

Here's some of the things I eat for breakfast; hope they give you some ideas.

I've gone with ones that are 'easily portable' (or easily adapted to be portable).

 

Yogurt with Caramel and Nuts

Alpro Soya Yogurt

• 5.25g carbs per 1/2 pot.
  
• Frequently reduced to £1 a pot
  
• Can buy in reasonable bulk as lasts quite a while un-opened
  
• Buy some yogurt pot sized Tupperware to portion it up in
  
• Very nice mixed with sugar-free caramel coffee syrup
  
• Can be mixed up with crushed, keto-friendly nuts
  
   
  
  Something on Toast
  
  LivLife Low Carb Bread
  
  
• 3.8g carbs per slice (7.6g per sandwich, i.e. 2 slices)
  
• Toasts up a treat
  
• Lasts 5 weeks in the freezer, so you can bulk buy
  
• Eat with pâté, melted cheese, etc.
  
• Use to make a bacon sarni, delicious!
  
   
  
  Sausage, Bacon and Egg
  
  
• Roast your sausages
  
• Fry your bacon
  
• Scramble your eggs
  
• Leave to cool for no more than 30mins
  
• Portion into plastic tubs
  
• Lasts 3-4 days in the fridge
  
• Take one a day to work and heat up
  
• Do one batch Sunday night, and another Thursday
  
   
  
  
  Milkshake
  
  MyProtein Impact Whey Isolate
  
  Unsweetened Soya Milk
  
  
• Protein powder is regularly used in other low carb recipes for pancakes, etc.
  
• Good choice of flavours (chocolate, strawberry, banana, etc.)
  
• Other low-carb, unsweetened milks available including almond and wholebean soya - experiment with which you prefer
  
• Get yourself a smoothie blender
  
• Blend 250ml milk, 1 scoop of protein powder, 25-50ml single cream and 4 ice cubes for a frothy milkshake
  
• You can use the chocolate milk to make hot/iced Mochas
  
   
  
  That's pretty much what I go for come breakfast time.
  
  Apart from the sausage bacon and egg, which is made in advance and ready-to-grab, these all take 2-4mins to prepare in the morning and are easy to take with you.
  
  Hope this helps.

The full 2tbsp is an acquired taste I think! I love a fatty coffee but it was too rich for me.

I've been using Olimp MCT oil for a while now, it's the best priced one on Amazon https://www.amazon.co.uk/dp/B009OYB9SU/

Sucralose is good, 3 drops is equivalent to 1 tsp of sugar and you can get a small bottle on Amazon:
http://www.amazon.co.uk/Sucralose-Liquid-Sweetener-English-Swedish/dp/B005MISDCM

It's also worth mentioning that Xylitol is highly toxic to dogs even in tiny amounts. Not sure if you can buy it separately but it's used in a lot of sugar free sweets.

I like it a lot and eat at least one little bar a day which is 2g carbs.

The other one I rate highly is Cavalier which is sweetened with Stevia (which again has a zero glycemic index) and Erythritol although that has a higher amount of carbs for the amount but tastes most like traditional chocolate.

https://www.amazon.co.uk/Cavalier-Solid-Stevia-Milk-Pack/dp/B00XBWBE2M/ref=sr_1_1?keywords=cavalier+chocolate&qid=1554151874

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If you want to pm me your address I will post you some nicks to try? :) The one I have atm has hazelnut in it.

Twinnings cold infuse tea bags on their own aren't great and High5 Zero tablets are just OK. But have them together? It's an amazing 0g carb electrolyte drink!

Hits all the right spots whenever I'm craving a refreshing fizzy drink!

Twinnings cold infuse tea bags can be found in most supermarkets. I've not tried every flavour, but the mango, passionfruit and orange one goes best with the citrus High5s

High5 Zero Citrus Flavour Electrolyte Sports Drink Tablet 8 Tubes, 920 g https://www.amazon.co.uk/dp/B004AV06UY/ref=cm_sw_r_cp_apa_i_zlSZDbBGCPS8N

Yep

Premium C8 MCT Oil | Boosts Ketones 3X More Than Other MCTs | Highest Purity of C8 MCT Available with 99.6% Purity | Pure Caprylic Acid Triglycerides | Paleo & Vegan Friendly | Gluten Free | BPA-Free 500ml Bottle | Ketosource® https://www.amazon.co.uk/dp/B01LZ3DXT5/ref=cm_sw_r_cp_apa_nscWzbCJ4TSZB

Amazon has great prices on them too.You can save a couple of quid more next time around.

https://www.amazon.co.uk/Grenade-Carb-Killa-High-Protein/dp/B00UL4M22Y

These look like they are pretty much the normal Konjac based noodles. I have had these in the past (Slim nooodles : Amazon link )

They are not bad, but not that much like flour noodles. They smell really bad when you open the packet, but washing them a few times in warm water sorts that out. They are pretty good if you cook them in a sauce or soup, as they pick up the flavor. They don't have any noticeable flavor of their own.

I would say that if you have not had them before, do not buy this Groupon. Try them out in a smaller buy from amazon or Holland & Barrett

In case you're interested in supplement-free ways of maintaining electrolytes, I've been relying on avocados, kale, spinach, mushrooms, Lo-Salt and flaxseed for electrolytes. Some more nutritional info for flaxseed. If you do add flaxseed careful how much you add - too much and you'll get the shitzzz. I find just under a level tablespoon per meal is fine for me.

>aiming for zero or near carbs

Please don't go crazy with that - it really isn't necessary and won't help you lose weight faster. You only need to make sure you are eating less carbs then it takes to kick you out of ketosis. Considering you have just started, use ketostix if in doubt to check. Furthermore, the brain relies on glucose for 25% of its energy (as mentioned in The Ketogenic Diet by Lyle McDonald). Some people can eat 100g carbs a day and stay in ketosis.

Amazon sell 4x500ml tubs delivered for a tenner. Best value I could find.

http://www.amazon.co.uk/KTC-Coconut-Oil-500-Pack/dp/B00FFH7F88/ref=sr_1_4?ie=UTF8&qid=1411080806&sr=8-4&keywords=coconut+oil

CORREXIKO Premium Collagen... https://www.amazon.co.uk/dp/B07QDR3VWJ?ref=ppx_pop_mob_ap_share

This is the one I use. Its unflavoured so you can add it to any drink/meal. I used it to make kfc style keto chicken which was amazing. I highly recommend it!

Great egg cooker for batch cooking boiled eggs... Works really well - https://www.amazon.co.uk/gp/aw/d/B004PZ4J1C

We’ve ordered these before.
They’re okay if you absolutely have to eat noodles. They’re available in some shops done times, but easiest to find on Amazon

Slim Noodles 200g (Pack of 5)

Sure, I'll break it down:
These work on net carbs cuz they're American.

Lavash bread (rectangle tortilla): Per serving is 1/2 the bread. (32g)

60kcals. Total carbs 8. Net carbs 5.

Fat- 1.5. Protein- 5

Pitta: Per serving is 1 pitta (37g)

60kcals. Total carbs 9. Net carbs 5.

Fat- 2. Protein- 6

Mini-pitta: Per serving is 1 pitta (28g)

50kcals. Total carbs 7. Net carbs 4.

Fat- 1.5. Protein- 5.

Here's the link that I used as well. The pictures have the macros too if my breakdown is illegible lol.

Joseph's Bundle

There is a calculator here: https://www.genesisfoods.co/calorie-calculator

I have around 500ml of water, and around 40-50ml of double cream, depending on my mood. I could use more and be within my calorie count.

I use this blender, which has a 600ml bottle.
Avoid blenders that only have 500ml, as you'll struggle to get the right consistency.

You'll also need some scales. I strongly suggest some digital ones. Put the bottle on, reset the weight to zero (so the bottle isn't counted), and put in 50g of powder.
Then add cream / water.
I use these measuring cups to get a good indication of how much I'm using. Generally, I stick to the 14ml one, and use it multiple times to get what I want. The 5ml is useful for MCT oil measurements (take this one slowly!)

You can even use the scales to measure the cream once you've worked out how much it weighs! Different creams weigh differently, so I can't give you a figure for that one.

I don't have 3 shakes a day. I generally have a black coffee early in the morning (8am), a shake late morning (10-11am), another around 3-4pm and then actual food on the evening / night. Salad / meats / cooked veg. The only thing I have to be careful with is gravy, as most supermarket stuff can be a bit high on carbs, so water it down plenty and use the cups above to measure it out. As long as you stay within your carb count, it's fine.

The rest is just learning what products you can and can't eat and understanding how keto works. Don't get disheartened if you stall etc.

Get some of these for cheap from Amazon https://www.amazon.co.uk/gp/aw/d/B007VOV84U/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8

And roast them yourself in the oven bonus you can also use the bag as a pillow because it is massive!!!

You should also try Frank's RedHot Buffalo Wing Sauce as that's only 2.3g per 100ml, but don't get it confused with their Cayenne Pepper Sauce which has a lot more carbs.

I find it's not too hot but has a little spice and if you like Peri Peri it should be fine. You can get it in most supermarkets.

I tend to use 1 bottle for making 28 chicken wings, but it has its other uses too.

I've gotten bottles from Amazon several times.

Link - This stuff has been the best of two I've tried.

My go-to is always phd Diet Whey, it's always the thickest and best tasting imo and they do a strawberry delight flavour. I always have mine with water though (belgian chocolate or chocolate orange) as I dont need milk and it's still thick and tasty. One scoop is 3g of carbs.

I'd never heard of these bars before but it appears they're on amazon too. What are they like?

https://www.amazon.co.uk/PhD-Smart-Bar-High-Protein-Brownie/dp/B07Q4K5VCR?th=1

edit: turns out they've got maltitol in

You can get 1kg of unsweetened coconut chips on Amazon for less than a tenner! So good!

Buy Whole Foods Organic Coconut Chips Raw 1 Kg https://www.amazon.co.uk/dp/B007VOV84U/ref=cm_sw_r_cp_apa_i_PQI6AbP32NY6X

It was a yummy breakfast, was so stuffed I could barely move. Coconut flour is Tiana from Holland & Barrett. It was sweetened with 6 drops of Sucralose from Amazon
http://http://www.amazon.co.uk/gp/product/B005MISDCM/

For a start, don't worry about the scales so much, at most weigh yourself once a week. As for stalls/gaining, if you weigh yourself once a week they are a lot less likely to happen provided you try to weigh in on the same day at the same time and after a similar day. It might still happen, which is demoralising, but it's totally normal unless it lasts over a month, in which case you've probably neglected to update your macros.

I'd advise trying to drop carbs to as little as possible for a week or two, just to make sure you are fully adapted. Once you've done that, 20-30g is fine. I normally have mine as https://www.amazon.co.uk/Grenade-Carb-Killa-High-Protein/dp/B00UL4M22Y/ as I also feel chocolate cravings. The caramel and banana ones are lush, and if you subscribe you amazon you can get up to 15% off too. I also get the killa coffee ones but many people don't like them. That takes care of ~40g of protein for my lazy days when I don't want to cook, add in some cheese and a can of tuna and that's a days food I don't have to think about at all.

Once you are used to it, try intermittent fasting too. ie, have all the calories you eat in a day in an hour. Not having to worry about breakfast or lunch makes my day a lot easier.

https://www.amazon.co.uk/GoNutrition-Five-Essential-Electrolyte-Tablets/dp/B01GPSO7CW/ Easy to digest, as it's essentially a pill.

I took these when I was first becoming adapted. These worked a total treat for me. No fuss and only took it when i'd feel a headache coming on.

I've been using this as recommended by someone on this sub. I would previously use coconut oil in my morning coffee and be hungry by 10am. With the MCT I can go till 1-2pm easily.

Get these instead eating Quest is like a chore..
Seriously Best Ever Bars!
Grenade Carb Killa High Protein and Low Carb Bar, Caramel Chaos - 12 x 60 g https://www.amazon.co.uk/dp/B00UL4M22Y/ref=cm_sw_r_cp_apa_zOf2xbGQRW7N0
Realy soft and tasty

If you like Quest bars, you should definitely check out Grenade Carb Killa, £18ish for 12.

They're my absolute favourite low carb bars ever, and I've tried many over the last 3 years.

The Fudge Brownie, Caramel Chaos and Chocolate Mint are my favourites.

Chocolate Mint is top dog though.

You need to discover
Grenade Carb Killa High Protein and Low Carb Bar, 12 x 60 g - Caramel Chaos https://www.amazon.co.uk/dp/B00UL4M22Y/ref=cm_sw_r_cp_apap_GbImsnZvxOG9b
Just like a chocolate bar with real caramel....