@colorado_mom I’m not sure what I think is going to happen when I hit goal or why I am in a hurry! My BMI is in the normal range now, albeit at the high end. I feel great (except for the broken toe), and I’m a size 8 (still wrapping my head around that). What I eat won’t radically change, and I will continue to work out because it makes me feel stronger, more powerful, and more energetic.
I’m holding steady after a week of many meals out. I’m back to eating only at home this week so I hope to lose a lb or two.
@yauponredux hope the toe is healed. My gym has several classes that are done in a chair. I think they are mainly for older adults but I’ve seen people in them with foot injuries.
I ventured and cleaned out my shorts drawer. I have J Crew shorts in sizes 6,8 and 10. The tens are big, the 8 fit comfortably and the 6 fit the way they should fit. I like them loose for sailing so I will keep them all in the drawer though I think by summer the 10s will be falling off. Or at least I hope so. I had a couple of pairs I bought 2 summers ago and they are in the give away pile. The saddest purchase is a pair of Prana hiking shorts that fall off. I love them but my H hated them so he will be happy. I’m not sure I’ll part with them just in case. I clearly remember buying the size 6 shorts before a Europe trip which was 5 summers ago.
Exercise wise I’m trying to up my weights on the machines and increasing my interval training on the bike. Most of all I feel good. Energy is way up and I feel stronger.
I had a good weigh-in this morning at the gym. Down 3.8 pounds the past two weeks. But I increased my muscle mass slightly! I’m stoked.
I finally figured out to make a reduced sugar pecan pie recipe…anyone interested ? It’s only 280 kcal per a square 
Went out of town for 4 days. Every meal was eaten out. Weight is up 5 lbs this morning. Hoping most of it is salt and water weight.
@mom60, restaurants usually use so much salt that I am sure your scale reflects that. Stay off it if you can until after a few days of drinking lots of water and eating at home. Even if you indulged a bit, I seriously doubt you ate & drank an extra 14,000 calories in four days!
I’m down under my weight goal now ;). It’s good that I jog now and have been trying to learn better eating habits (not just dieting) . I’m realizing maintenance will be a challenge too. Being 15% lighter means 15% fewer calories and/or more exercise.
So here is a good news people.
After lots and lots of researches, I have compiled a list of very useful 1:1 all purpose flour substitutes…yes they are not cheap, but a little investment goes long way!
If anyone is interested, I can share in google doc. Or post it here.
@paul2752, that’s nice of you! You can’t link to google docs, but you could post it. I would be interested.
I finally got down to a BMI of 25. I’m so happy. I’ve lost exactly 15 pounds in since February 26. 
Down almost 27 pounds total. 20 more to go. I’m still annoyed at myself that I got that far out of shape!!
Got it, @MaineLonghorn . I actually posted this recipe in reddit, but I guess that’s not allowed either?
Many of these mixes come from the user named Kevinpa in the forum Lowcarbfriends. Unfortunately, he passed away a few years ago, and the forum is going to permanently close on June, which is why I am trying to save those precious recipes that he made for us low carb-ers. I spend lots of time scrounging for comprehensive information in that forum, but in the end, it paid off.
These recipes calls for three specific items: Carbalose, Wheat Protein Isolate 5000 and 8000. Carbalose is a Tova Industry item that modifies ordinary wheat flour with enzyme so that the net carbohydrate count is much lower. I actually asked a few people in food science, and they told me that the starch is 80% amylopectin(digestible) and amylose(indigestible). Carbalose is mainly amylose. It can be ordered in Amazon or Netrition. You can also buy another item called Carbquik, which is like low carb bisquick, though I prefer carbalose. So no, it’s not total artificial food.
Both can be ordered from Netrition and used to be available in amazon but for some reason they are not currently. WPI 5000 can be substituted by WHEY PROTEIN but it can be more expensive., and WPI 8000 can be subbed by Vital Wheat Gluten which may be more expensive and a bit more carb-y depending on your brand choices. So, it’s up to you. If anyone of you is gluten intolerant, then I am sorry but this is not for you.
The first one is, 1:1 ratio substitute for 1 cup of regular flour. Here it goes. Credits to JJJmom and KevinPa. According to KevinPa, this mix can be used for ANYWHERE REGULAR FLOUR IS USED.
1/2 cup carbquik or ½ c. carbalose flour (I use carbalose flr.). If you have carbquik, just sift out fat flakes.
1/4 cup wheat protein isolate 5000 (or unflavored whey protein). This helps with rising.
1 Tbs wheat protein isolate 8000 (or vital wheat gluten). this gives stretchy texture.
2tbsp almond flour
1 Tbs resistant wheat starch 75 (I use resistant corn starch). Or maybe add one more tbsp of carbalose?
1 tsp sugar free sweetener.
I used this just yesterday to make white bread, and it worked pretty well except I didn’t knead it enough to make it rise properly…but it did taste like white bread.
Second one is carbquik Bread recipe. Credits to Kevinpa. This and following other bread recipes come from this link: If anyone wants to see original link, I will PM you.
- 3/4 cup warm water
- 1/4 cup heavy cream
- 2 large eggs
- 1 Tbsp. olive oil
- 1/2 Tsp. salt
- 1/4 cup wheat protein isolate 8000(or VWG)
- 1 3/8 cup Carbquik
- 1 cup wheat protein isolate 5000(or Whey protein)
- 1/8 cup Resistant Wheat Starch 70
- 1 Tsp. guar gum
- 2 Tsp. Xanthan gum
- 2 Tsp. baking powder
- 1 Tsp. sugar
- 1 packet rapid rise yeast
Combine all the dry ingredient in a glass mixing bowl.
Then put the wet ingredients in an electric mixing bowl.
With the paddle, mix the wet for about 1 minute on low then add the dry mixing till well combined.
Change the paddle for the dough hook and kneaded with the hook for 4 to 5 min.
Then turned the dough into a glass bread dish, cover and let rise for 1 to 2 hours in a warm draft free place till dough doubles. The dough will be quite sticky.
When dough doubles in size bake it in a preheated 350 degree oven for 40 minutes until golden brown.
Third one is, Almond flour/wheat bran bread recipe. Same instruction as above.
- 3/4 cup warm water
- 1/4 cup heavy cream
- 2 large eggs
- 1 Tbsp. olive oil
- 1/2 Tsp. salt
- 1/2 + 1/8 cup wheat protein isolate 8000
- 3/4 cup Carbalose
- 1/2 + 1/8 cup wheat protein isolate 5000
- 1/4 cup Resistant Wheat Starch 75
- 1/2 cup almond flour
- 1/8 cup wheat bran
- 2 Tsp. baking powder
- 1 Tsp. sugar
- 1 packet rapid rise yeast
Fourth one is, Sourdough experiment 2nd Trial. I m not putting 1st one because this one was better according to KevinPa.
1 cup SD starter
1 cup Carbalose
1/2 cup WPI 5000
1/2 cup WPI 8000
1 and 1/2 cups filtered water.
Mix all well in a crockery bowl.Cover with plastic wrap and let sit overnight. This rose up quite a bit by morning.
Add the following (this is where things got a little bit tricky and different from first time) next day.
2 1/4 tsp (1 packet) yeast dissolved in 1/4 cup warm water with 1 tsp sugar
1 egg
1 T soft butter
1 1/2 tsp salt
2 tsp. baking powder
1/4 cup WPI 5000
1/3 cup + 3 T Resistant Wheat Starch
2 scant T oat fiber
Knead with a dough hook 4-5 minutes. When you’ve got a soft but workable consistency, remove about a third of the dough and form into 4 buns. . Use the other two-thirds to form a loaf and place in greased pan. Let rise till double.
Bake in preheated 400 degree (I lowered the temp this time) oven for 15 and then lower oven to 350 and bake about 30 minutes. Buns did not take as long, so check them after 15-20 minutes.
5th one is white bun recipe.
1/2 cup bottled spring water
- 1/2 cup warm CC milk
- 2 large eggs
- 2 Tbsp. butter
- 1/2 Tsp. salt
- 1/8 cup wheat protein isolate 8000
- 1 3/8 cup Carbquik
- 1 1/8 cup + 3/4 cup wheat protein isolate 5000
- 1/8 cup Resistant Wheat Starch 70
- 1 Tbls. not/Sugar
- 1/8 Tsp. splenda quick pack
- 2 Tsp. baking powder
- 1 Tsp. sugar
- 1 packet rapid rise yeast
Combine all the dry ingredient in a glass mixing bowl except 3/4 cup wheat protein isolate 5000.
Then put the wet ingredients in an electric mixing bowl.
With the paddle, mix the wet for about 1 minute on low then add the dry mixing till well combined.
Change the paddle for the dough hook and knead with the hook for 8 to 10 min adding the 3/4 cup wheat protein isolate 5000 as needed to make a rollable dough.
Then turned the dough onto a dusted countertop and roll out to a 10 x 12 rectangle.
Roll into a log sealing seam and ends.
Cut log into 12 pieces and place in a greased 9 x 13 baking dish.
Cover and let rise for 1 to 2 hours in a warm draft free place till rolls double in size.
Preheat oven to 375 degrees.
Bake 20 to 25 mins or until golden brown.
6th one is white pizza recipe.
1/2 cup bottled spring water
- 1/2 cup warm CC milk
- 2 large eggs
- 2 Tbsp. butter
- 1/2 Tsp. salt
- 1/8 cup wheat protein isolate 8000
- 1 3/8 cup Carbalose
- 1 1/8 cup + 3/4 cup wheat protein isolate 5000
- 1/8 cup Resistant Wheat Starch 70
- 1 Tbls. not/Sugar
- 1/8 Tsp. splenda quick pack
- 2 Tsp. baking powder
- 1 Tsp. sugar
- 1 packet rapid rise yeast
Combine all the dry ingredient in a glass mixing bowl except 3/4 cup wheat protein isolate 5000.
Then put the wet ingredients in an electric mixing bowl.
With the paddle, mix the wet for about 1 minute on low then add the dry mixing till well combined.
Change the paddle for the dough hook and knead with the hook for 8 to 10 min adding the wheat protein isolate 5000 as needed until the dough pulles away from the sides of the mixing bowl and climbes up the hook.
Then form dough and place in a lighly greased loaf dish.
Let rise for 1 hour in a warm draft free place till dough doubles in size.
Preheat oven to 350 degrees.
Bake 35 to 40 mins or until golden brown.
LASTLY, MarshaMarsha’s carbalose pasta.
1 cup of Carbalose
¾ cup WPI 5000
1 Tbs RWS 75
3 Tbs WPI 8000
⅛ tsp salt, may go up to 1/4 tsp.
2 egg
1/2 tsp xantham gum
Separate bowl:
4 Tbs. olive oil
7 Tbs. water, very warm-not boiling hot
Instructions:
Add everything excet the water and oil to the food processor.
On high, mix ingredients. Then slowly add the water and oil mixture. Keep on high until all water and oil mixture is streamed in and continue on high until good. Set it aside for a while, then roll out.
So, that’s it! I will try to find more recipes from the forum until it closes. I would highly encourage you guys to try these out and post results in here and r/keto. Good luck!
For gluten intolerant people, psyllium husk can go looooong way. It’s a dietary fiber that helps with intestine, but it can also somewhat mimic stretchy, gluten-y texture. I found a couple recipes that use the husk. Make sure to buy unflavored ones! It also helps when you have constipation ;-). 1tsp of husk and milk!
Another tip: If recipes call for 1 cup of almond flour, use 1/3 cup of coconut flour as a substitute.
No.1 From KetoConnect.
1/2 cup Coconut flour
2 tbsp Psyllium Husk powder
1/2 tsp Baking powder
1/4 tsp Pink Salt(optional)
3/4 cup Water
4 large eggs
4 tbsp Butter
Mix dry ingredients and wet ingredients separately. then mix those two together. Make 10 “rolls” and bake it for 30-35min at 350F.
Calories: 102
Fat: 7g
Carbs: 5.8g
Fiber: 4.5g
Protein: 3g
NET CARBS: 1.3g
No. 2 Psyllium Roll from Mypscokitchen.
Dry Ingredients
100 g blanched almond flour
2 tbsp psyllium husk powder
1 tsp baking powder
1 tsp black sesame seeds
1 tsp white sesame seeds
2 tsp sunflower seeds
1 tsp black chia seeds
1/2 tsp Himalayan salt
1/2 tsp garlic powder
Wet Ingre.
1 egg
2 egg whites
1 tbsp apple cider vinegar
3 tbsp refined coconut oil melted(or any fat. Coconut oil tastes good though)
Instrcution is same as No.1
Calories: 236
Total Fat 20.81g
Total Carbohydrates 8.34g. Dietary Fiber 5.34g
Sugars 0.96g
Protein 7.53g
No. 3 MariaMindBodyHealth Cinnamon Roll.
Erythritol is zero calorie sweetener with 70% of sugar sweetness. It is confirmed safe. Swerve can be subbed by Pyure, which is mix of Erythritol and stevia. It’s also cheaper that way.
DOUGH:
1½ cup blanched almond flour (5 oz) (or ½ cup coconut flour or 2.5 oz)
5 TBS psyllium husk powder (no substitutes) (45 grams)
2 tsp baking powder
1 tsp Celtic sea salt
1 cup Swerve (or erythritol and 1 tsp stevia glycerite)
3 egg whites (8 whites if using coconut flour)
2½ TBS apple cider vinegar (1 oz)
1 cup BOILING water (7 oz)
FILLING:
2 TBS cinnamon
2 TBS Swerve (or erythritol)
FROSTING:
6 TBS cream cheese, softened (or coconut cream if dairy allergy)
3 TBS butter or coconut oil, softened
2 TBS Confectioners Swerve (or erythritol and ¼ tsp stevia glycerite)
2 TBS unsweetened almond milk (to thin it out, if desired)
1.Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won’t work), baking powder, salt and Swerve.
2.Add in the eggs and vinegar and combine until a thick dough. Add boiling water into the bowl. Mix until well combined. When you add the water the dough will be very sticky but after mixing for a couple minutes it will firm up.
3.Grease a large piece of parchment with coconut oil spray and spread the dough out into a large rectangle pressing with your fingers. You can spray some more spray on top of the dough to help keep it from sticking to your fingers.
4…Sprinkle cinnamon and Swerve onto the rolled out rectangle. Press the cinnamon mixture into the dough with your hands. Starting at one edge of the rectangle, roll up tightly until you have a cylinder Cut into 6 - 2 inch rolls.
5.Place onto a cookie sheet or into a cast iron skillet (click HERE to find the one I used) and bake for 45-55 minutes.
Meanwhile, make the frosting. Place all ingredients into a medium sized bowl and combine until smooth. Store in fridge (it will thicken overnight). Spread over cinnamon rolls. Makes 6 servings.
Almond Flour Rolls = 201 calories, 13g fat, 7.8g protein, 13.2g carbs, 8.7g fiber (58% fat, 16% protein, 26% carbs)
Coconut Flour Rolls = 99 calories, 1.4g fat, 6.8g protein, 12.7g carbs, 9g fiber (13% fat, 28% protein, 52% carbs)
@MaineLonghorn - congrats on the BMI. As I’ve started to do some running I’ve been thinking of you. When I’m struggling I recall some of your posts and I just try to keep on moving even if I’m slow or walking half the time.
I’ve just returned from a 2 week trip where I did no exercise and as I was on a sailboat very little walking. Ate more carbs and drank more alcohol mixed with juice but I was happy to get on the scale and find I’m at the same weight as when I left. Forced myself to the gym and was happy that I was able to use the same weights as I was using before I left. The sweet thing was when I went to the gym several of the women who are in my weight strength class ask where I had been. It was nice to have been missed.
@colorado_mom congratulations. I think what has been my downfall previously was I lost the weight but slowly put it back on as I without conscious thought went back to some old habits. Just little things like bread or tortillas on weekdays. It slowly adds up. What I’m doing differently this go round is I’m consistently exercising and I have a pretty concrete exercise plan and schedule. Several of the women I work out with have lamented that unfortunately you don’t get to reach a strength level and stop going. If you don’t continue to work our muscles and bodies they go back to where they had been. Also we talk a lot about mobility as we get older.
@mom60 - If it makes you feel better, I lost 15 pounds about 15 years ago when we got a fitness center at work. But over the years I’ve had less time to exercise gained them back plus 5 more. That’s only about a pound a year, but it added up over time. In Feb 2017 I started couch-2-5k in Feb 2017mostly to get in better shape. I didn’t realize it would inspire me to dieting / better food habits.
I really like the MyNetDiary app ($3.99) to track food and exercise, daily totals and weekly rollups… I use it now more for nutritional tracking (especially calcium and protein), but it also helps me keep tabs on calories too.
@colorado_mom that was how my weight slowly went up. I use My Fitness Pal but I haven’t been tracking my food lately. I know tracking can be a good tool but I feel pretty confident right now with my eating that I’m staying around 1200 calories a day unless I dine out. I started couch 2-5k recently but I’ve not progressed to far. With a few weeks off I feel like I’m starting over. I have no desire to run any races but I do need the cardio.
Weighed myself this morning and I’m down about a lb from before I left for my trip. It’s good incentive to keep going. My biggest accomplishment in the last 18 months is how much stronger my core is.
Stronger core is a great thing I got lucky with good situation to start running. When I did couch-2-5k it was based on a rec center class held at our local lake trail (1 mile from my house) on Monday evenings. My daughter encouraged me to attend and agreed to run the 5k race (same trail) that was the class “graduation”. Having the teacher and other students really helped me.
On my own training walk/runs during the class months I used Interval Timer app on cellphone. Then I started using MapMyRun app (love it! and I think it was free)… I have it set to give me avg pace and split time every 1/10 km (about every minute).
My only goal in Feb 2017 was to finish that one 5k race… even if lots of walking. The teacher held our stuff and cheered us at the finish line. Although I have not done any more races, I do a 5k rus a few times a week (or sometimes less if weather is awful) on that same trail. It’s been a bit of a surprise that I stuck with it. Initially I was gasping for air and sucking in bugs… confident that I’d quit immediately after the race.