Reflections on Keto Replacements, by Roxana Soetebeer MHP PHC
Reflections on Keto Replacements
When I first started keto, I was thrilled by the idea of "replacements." Low-carb bread, keto pasta, or cookies—you name it, I tried it. I was determined to cling to the foods I grew up loving, just without the carbs. But something surprising happened as my journey unfolded: I lost interest in the very things I thought I couldn't live without.
Now, let me be clear—this isn't about the keto police telling you what's "allowed" or shaming your choices. This is about what I discovered when I stopped looking for substitutes and started focusing on real, whole foods.
In the beginning, keto replacements felt like a lifeline. They were my way of staying on track without feeling like I was giving up everything. A keto chocolate cake with whipped cream? Perfect. It was my daily indulgence. Keto Treats and candy-like fat bombs? Even better. These things gave me comfort when I was still mourning my old way of eating.
And for a while, they worked. They filled the void and kept me satisfied while I adjusted to this new lifestyle. But over time, something strange started happening—I found myself eating these replacements less and less. They no longer felt like an essential part of my meals.
The shift was gradual but profound. The longer I stuck to keto, the more my cravings for bread, pasta, and keto cakes disappeared. It wasn't that I forced myself to stop wanting them. I just realized they no longer had the same hold over me.
Here's why I think this happened:
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Taste Adaptation: After weeks of eating clean, nutrient-dense foods, my palate changed. I began to appreciate real food so much more—beef, eggs, cheese, and bacon felt like true nourishment.
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Effort vs. Satisfaction: Making replacements took time, effort, and ingredients that didn't always come cheap. After a while, I realized the end product rarely lived up to my expectations. Why spend an hour baking keto bagels when a quick meal of eggs and bacon left me feeling equally satisfied?
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A Shift in Mindset: As I saw the positive effects of keto—better energy, weight loss, and reduced inflammation—I began to rethink my relationship with food. Bread, pasta, and treats were no longer the foundation of my meals, and I didn't miss them. My mindset shifted from "What can I substitute?" to "What makes me feel good?"
Relying too much on keto replacements can sometimes hold you back. Here's why:
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They Keep You Mentally Tied to Old Habits: If every meal revolves around mimicking your pre-keto favourites, you may find it harder to fully accept a new way of eating. It's like keeping the training wheels on after you've already learned to ride a bike.
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Not Always the Healthiest Choice: Many keto replacements are heavily processed and packed with fillers, stabilizers, and artificial sweeteners. Just because it's labeled "low carb" or "keto" doesn't mean it's good for you. Long ingredient lists are a red flag.
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They Can Be a Slippery Slope: A "keto-friendly" treat here and there is fine, but some people (myself included) find that these foods can trigger overeating or even reignite sugar cravings. That almond flour cookie might taste good, but it's not the same as breaking free from the hold of processed foods altogether.
Now, my meals are simple and satisfying. I build them around whole, nutrient-dense foods like meat, fish, eggs, and low-carb vegetables. I'm not afraid to drizzle on some butter or throw in a handful of cheese for flavour. Instead of obsessing over making a "keto version" of something, I've learned to appreciate food for what it is—nutrition.
Of course, there's nothing wrong with the occasional keto pizza or keto dessert. But I've found that the less I depend on these things, the more effortless keto becomes. Food prep is quicker, my grocery list is shorter, and I feel less tied to old habits. My convenience food is beef from the freezer—quick to cook and always satisfying—or my own pre-cooked meals, ready when I need them.
If you're just starting, and keto and replacements help you stay on track, that's okay. I've been there, and I get it. But if you find yourself frustrated with their taste, cost, or lack of satisfaction, don't worry—you're not doing keto wrong. It might just be time to shift your focus.
The longer you eat this way, the more freedom you'll feel. For me, it wasn't just about giving up bread, pasta, and treats—it was about letting go of their grip on my life. Now, I don't need to mimic my old diet because I'm too busy enjoying my new one.
Ask yourself—do I actually enjoy this keto replacement, or am I clinging to the comfort of the idea? You might find, as I did, that real, whole foods bring more joy, freedom, and health.
Written by Roxana Soetebeer, MHP, PHC
Published December 8th, 2024
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