Buns!

(Mark) #1

Hi all. Great forum.

Trying keto again after three years. This time around I’m about 2.5 weeks in and feeling great. Before, I failed because I didn’t understand the difference between cravings and actual hunger. Understanding these things better now, I think I’m more well-prepared to succeed both in the short and long term. I know that if I have a single carb-heavy meal, it’s going to make me want more of them. I understand actions and consequences much better now.

Anyway, a gaming buddy of mine sent me an e-mail a couple days ago praising Arby’s and how much he loved their roast beef sandwiches. I always like their sandwiches too and of course his e-mail gave me a craving for it. Yesterday I looked up the nutritional information for their large roast beef and I think it was about 48 carbs or something like that. That seems in line with the carb content of a regular hamburger bun, in the 50ish carbs range.

I did a web search about “keto” and “Arby’s” and got a lot of hits. They mostly said the same thing: “The Arby’s roast beef sandwich is fantastic if you’re on keto, without the bun of course!” Page after page, that’s the warning everyone gave: no bun, no bun, no bun.

But without the bun, it’s a formless pile of roast beef. Not appetizing to me. I’d rather just go out and pick up a couple steaks. No bun defeats the entire purpose of getting it.

But I guess what frustrates me is that this “no bun” advice doesn’t make sense to me. The general rule of thumb (correct me if I’m wrong) is that you stay between 50-100 grams of carbs to stay in ketosis. Obviously every person’s mileage may vary. But for the past 2+ weeks I’ve essentially been on zero carbs. I tell myself they’re poison. I have no cravings (aside from an Arby’s roast beef sandwich with a bun), I’m rarely hungry and I have a lot more energy.

So this is a very long post to ask a very short question: can I eat the sandwich if that bun is literally the only carbs I have for the day? I’d very much like to make it a semi-staple, in fact. Something to look forward to when I’ve grown bored of meat and brussell sprouts.

As I said, I know mileage may vary. I know the best way to answer this is to try it, see how I feel, see if I start having cravings, maybe even take a test afterwards. But I guess what I’m asking here is whether this is unheard of? The websites I visited made this whole “no bun” thing sound so plain, so obvious, that only a moron would think to do otherwise. But to me, the bun is the key because it gives the meal form, it softens the pure taste of the meat, it allows you to hold it, and, frankly, it would be such a wonderful treat in an otherwise draconian diet. (BTW I can’t do “wraps” because I don’t eat lettuce.)

(Tom Seest) #2

If you need your buns, I would suggest these: http://foxhillkitchens.com/shop/

I found them enjoyable.

(Mark) #3

Thank you. On a regular basis, no, I don’t need or want buns or bread. But I want a large Arby’s roast beef sandwich… With the 50 carb bun. About, say, three times a week. For a total of 150 carbs per week.

(Annalee Haley) #4

The problem I would encounter, even if I were to work refined foods into my macros, is that fast food buns are made with refined sugar (the better to feed your addiction) and would be like a gateway for me. I am finally in maintenance and still don’t knowingly allow any refined product from the SAD into my body. It took 49 years to realize that refined SAD foods are simply poison and addiction.

(Mark) #5

Interesting. So not all buns are created equally.

Then it seems I can learn from your advice and Tom’s advice above. Order some of those more keto-friendly buns, buy the sandwich at Arby’s, remove their bun and replace it with mine.

It should work. Of course in my reading yesterday someone mentioned they were convinced Arby’s puts sugar in their roast beef as well. Do nutrition labels sometimes lie?

In any case, assuming any sugars in the meat are minimal, and assuming I won’t add sugary sauce of any kind, and assuming I use more suitable bread, and assuming that more suitable bread represent the only substantial carbs I would ever regularly ingest, do I have this forum’s blessing to go for it?

(Trish) #6

The general rule of thumb is to have 20 or less net grams of carbs to stay in ketosis. Unless you are very athletic where you can have carbs around the time of your 10 mile run, 30 mile bike, 2 hour muay thai training class, or hour + of power lifting, 50 to 100 grams of carbs will not result in or keep the vast majority of people in ketosis.

(Edith) #7

If you really want the bun, maybe just eat half of a bun. Then, see what happens.

(Laura ) #8

I LOVE Arbys. What I do when I get a craving is get the half pound roast beef, ask them to add mayo and lettuce, then I eat it in a bowl. Strangely satisfying!