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Showing posts with label low carb lifestyle. Show all posts

Wednesday, July 6, 2022

The Best Keto-Friendly Chocolate Hazelnut Spreads With No Added Sugars

The original Nutella is a luscious, thick, milk chocolate hazelnut spread manufactured by Ferrero. It has been beloved by chocolate and hazelnut lovers worldwide since it was introduced in 1964. Unfortunately, it's also packed with refined cane sugar and carbohydrates! That means it's unsuitable for anyone who is trying to avoid added sugars, following a keto diet or embracing a healthy, low carb lifestyle.

After trying many different keto-friendly chocolate hazelnut spreads over the past three years, I can highly recommend my three favorites as excellent Nutella alternatives for chocolate lovers who are watching their carbs, trying to cut back on sugar or just trying to eat healthier without feeling deprived.

Today, I'll be comparing and reviewing these top three product picks, which also fit a variety of other dietary restrictions and special diets, such as gluten-free and soy-free:

Low Carb Keto-Friendly Chocolate Hazelnut Spreads No Added Sugar

These luscious keto-friendly chocolate hazelnut spreads are so good, you'll never miss the sugar!

Before I embarked on a keto diet in 2019 and decided to make the switch to a low carb lifestyle long term, I was a huge fan of the original Nutella chocolate hazelnut spread from Ferrero for many years. Unfortunately, Nutella has 22g of carbohydrates and 21g of net carbs, of which 19g are added sugars (cane sugar), according to the Nutella nutrition information on the manufacturer's website.

My favorite low carb Nutella alternatives with no added sugars are Livlō Zellō Keto-Friendly Chocolate Hazelnut Spread (2g net carbs), ChocZero Cocoa Hazelnut Keto Spread (1g net carbs) and ChocZero Dark Cocoa Hazelnut Keto Spread (1g net carbs). All three of these spreads are delicious, high-quality products. Which one(s) you choose will come down to personal preferences, price and dietary requirements.

For example, Livlō Zellō has the most pronounced hazelnut flavor and a somewhat sweeter taste than the ChocZero spreads. It has a thinner consistency and can be refrigerated to firm it up, if desired. It's also more expensive per ounce. Another difference is that you can purchase Livlō Zellō in a choice of jars or a 10-pack of convenient, portable, single-serving packets that you can pop in your purse, backpack, bag or lunch box to take on the go.

The ChocZero Cocoa Hazelnut Spreads (both regular and dark cocoa) have a more chocolate/cocoa-forward flavor and are a bit less sweet than the Livlō Zellō, especially the dark cocoa hazelnut spread. Both these ChocZero spreads have a thicker consistency that's more similar to Nutella, and refrigeration is not recommended. They are also significantly less expensive per ounce.

Although all three spreads contain no added sugars, the Livlō Zellō contains 1g of sugar, so it isn't considered "sugar-free" based on USDA nutrition information product labeling requirements. The ChocZero Dark Cocoa Hazelnut Keto Spread and the Livlō Zellō are both vegan and dairy free, whereas the regular ChocZero Cocoa Hazelnut Keto Spread contains milk.

Side-by-Side Comparison of Livlō Zellō and ChocZero Keto-Friendly Chocolate Hazelnut Spreads With No Added Sugars

Flavor, Size and Price

	Livlō Zellō Keto-Friendly Chocolate Hazelnut Spread	ChocZero Cocoa Hazelnut Keto Spread	ChocZero Dark Cocoa Hazelnut Keto Spread
Flavor, Sweetness & Consistency	Milk chocolate hazelnut flavor, hazelnut flavor is stronger than in the two ChocZero spreads, the sweetest of the three, thinner consistency (can refrigerate to thicken, if desired)	Milk chocolate hazelnut, nice balance of cocoa and hazelnut, medium sweetness, medium-thick consistency	Dark chocolate hazelnut, leans more toward cocoa than hazelnut, a bit deeper and less sweet than the other two spreads, thickest consistency
Size	10-ounce jar OR 10 single-serving packets	12-ounce jar	12-ounce jar
Amazon price (at publication date)	$12.55 OR $15.90	$8.49	$8.49
Amazon price per ounce (at publication date)	$1.26 OR $1.41	$0.71	$0.71
Free Amazon Prime delivery	Yes	Yes	Yes

Nutrition Facts

	Livlō Zellō Keto-Friendly Chocolate Hazelnut Spread	ChocZero Cocoa Hazelnut Keto Spread	ChocZero Dark Cocoa Hazelnut Keto Spread
Serving size	2 Tbsp	2 Tbsp	2 Tbsp
Calories	170	160	190
Total Fat	16g	10g	16g
Sat. Fat	2g	4g	6g
Trans Fat	0g	0g	0g
Cholesterol	0mg	<5mg	0mg
Sodium	70mg	35mg	0mg
Total Carbohydrate	8g	17g	17g
Dietary Fiber	3g	16g	16g
Total Sugars	1g	1g	0g
Added Sugars	0g	0g	0g
Sugar Alcohol (Erythritol)	3g	N/A	N/A
Protein	4g	2g	1g
Net Carbs (Total carbs-dietary fiber-sugar alcohols=net carbs)	2g net carbs	1g net carbs	1g net carbs

Ingredients

Livlō Zellō Keto-Friendly Chocolate Hazelnut Spread	ChocZero Cocoa Hazelnut Keto Spread	ChocZero Dark Cocoa Hazelnut Keto Spread
Hazelnuts, Almonds, Erythritol, Cocoa Powder (processed with alkali), Dark Chocolate Chips (unsweetened chocolate, erythritol, cocoa butter, stevia extract, sunflower lecithin), Sunflower Oil, Sunflower Lecithin, Natural Flavors, Sea Salt, Monk Fruit Extract	Fiber Mix (non-GMO resistant dextrin, allulose, fructooligosaccharide), Vegetable Oils and Fats (sustainable palm fruit oil, coconut oil, cocoa butter), Roasted Hazelnuts, Skim Milk Powder, Cocoa Powder, Sunflower Lecithin, Monk Fruit Extract, Natural Vanilla Flavor	Fiber Mix (non-GMO resistant dextrin, fructooligosaccharide), Vegetable Oils and Fats (sustainable palm fruit oil, coconut oil, cocoa butter), Roasted Hazelnut, Cocoa Powder, Sunflower Lecithin, Monk Fruit Extract, Natural Vanilla Flavor

Dietary Restrictions / Special Diets

One of the great things about these three chocolate hazelnut spreads with no added sugars is that they can accommodate a variety of dietary restrictions for people on special diets.

	Livlō Zellō Keto-Friendly Chocolate Hazelnut Spread	ChocZero Cocoa Hazelnut Keto Spread	ChocZero Dark Cocoa Hazelnut Keto Spread
Keto-Friendly	✔	✔	✔
Low Carb	✔	✔	✔
Gluten-Free	✔	✔	✔
Sugar-Free	𝗫	✔	✔
No Added Sugars	✔	✔	✔
No Sugar Alcohols	Contains erythritol	✔	✔
Uses Only Plant-Based Sweeteners	Erythritol, stevia extract and monk fruit extract	Monk fruit extract, prebiotic fiber and allulose * **	Monk fruit extract and prebiotic fiber *
Soy-Free	✔	✔	✔
Dairy-Free	✔	𝗫	✔
Vegan	✔	𝗫	✔
Food Allergy Awareness Info	Contains hazelnuts, almonds May contain a trace amount of peanuts and other tree nuts because of processing on shared equipment.	Contains coconut, hazelnut, milk. Produced in a facility that processes peanuts and tree nuts.	Contains coconut, hazelnut. Produced in a facility that processes milk and peanuts.
* Check out ChocZero’s answer to the FAQ, "Is ChocZero keto friendly?" to learn why monk fruit extract and prebiotic fiber can be considered healthy, keto-friendly sweeteners.
** Read the Healthline article “Is Allulose Keto-Friendly?” to understand why allulose can be an excellent sweetener for someone following a low carb or ketogenic diet when used in moderation.

Jars of Livlo Zello and ChocZero regular and dark cacao chocolate hazelnut spreads with swooshes of each

The ChocZero Dark Cocoa Hazelnut Keto Spread (left) is the thickest; the original ChocZero Cocoa Hazelnut Keto Spread (right) is slightly thinner; the Livlō Zellō Keto-Friendly Chocolate Hazelnut Spread (middle) is more fluid and spreads out more (unless you refrigerate it after stirring well).

Additional Considerations

Here are a few other considerations to help inform your product choices.

	Livlō Zellō Keto-Friendly Chocolate Hazelnut Spread	ChocZero Cocoa Hazelnut Keto Spread	ChocZero Dark Cocoa Hazelnut Keto Spread
Non-GMO	✔	✔	✔
Also Available in Single-Serving Packets	✔	𝗫	𝗫
Small business brand	✔	✔	✔
Recommended Storage	Can be stored at room temperature, May be refrigerated (after stirring well) for a firmer texture, if desired.	Store in a cool, dry place, preferably at 63-68 °F (17-20 °C). For best results, do not refrigerate or microwave.	Store in a cool, dry place, preferably at 63-68 °F (17-20 °C). For best results, do not refrigerate or microwave.

Note: In my experience, refrigerating the original or dark cocoa ChocZero Cocoa Hazelnut Keto Spread makes it quite stiff and hard to mix or spread. However, during the cold winter months, I often scoop out a tablespoon or two into a custard cup and microwave it for a few seconds to gently warm it slightly and thin it out, and then drizzle it over keto-friendly berries, ice cream or other low carb desserts.

Comparing the Best Keto-Friendly Chocolate Hazelnut Spreads - No Added Sugars by Margaret Schindel

Posts About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe

Luscious Low Carb Keto Triple Peppermint Cheesecake Brownies Recipe

Quick & Easy Livlo Blueberry Scones Keto Baking Mix Review

Snack Better With The Best Healthy Keto Cookie Dough Bites

The Best Quick and Easy Low Carb Keto Pizza Recipe

The Best Quick and Easy Low Carb Keto Shortcake Cupcakes Recipe

Comparing the Best Keto-Friendly Chocolate Hazelnut Spreads - No Added Sugars

The Best Low Carb Keto Sandwich and Burger Buns Mix

Blueberry Biscuit Scones — New, Easy, Low Carb Keto Recipe

The Best Keto Pizza Crust Mix With 0 Net Carbs

An Unusual, Delicious Strawberry Chocolate Tea With 0 Calories

Delicious Sugar-Free Keto Cookies That OREO Fans Will Love

Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats Recipe

Easy, Decadent, High Protein, Sugar-Free Rocky Road Cottage Cheese Ice Cream

The Best Quick & Easy Low Carb Sausage and Ricotta Calzones

How to Make Refreshing Vanilla Italian Soda (With or Without Cream)

Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating

Wednesday, June 2, 2021

The Best Advice to Maintain Your Keto Diet Weight Loss

Losing weight is a piece of cake (so to speak) compared to keeping those pounds from coming back. If you are following a mostly clean ketogenic weight loss diet for an extended period, figuring out how to maintain your successes after you reach your target weight can be even more challenging.

This time last year, after celebrating the one-year anniversary of the start of my successful keto diet weight loss journey, I shared my best advice for preparing to succeed on a keto diet.

Last week marked my second keto-versary, In honor of this important milestone in my transformational journey toward better health and wellbeing, I am sharing what I’ve learned during the past year about how to maintain the significant weight loss I achieved on a ketogenic diet.

image collage of woman at different weights between 2017 and 2020

The Best Tips to Maintain Your Keto Diet Weight Loss Success

In part one of my post about preparing to succeed on a keto diet, I shared my belief that there is no “one-size-fits-all” ketogenic weight loss diet that is optimal for everyone, that dirty, lazy and strict keto are not your only options, and that designing a personalized approach to this way of eating that best fits your unique needs, lifestyle, and priorities can improve your chances of success. Based on my own experience so far, I think it’s just as important to design a personalized plan to maintain your keto diet journey wins after you reach your target weight.

For the past 12 months or so, I have been working on and refining my long-term strategy to maintain not only my new, healthy weight but also the other profoundly positive changes that resulted from my switch to a mostly clean ketogenic diet. Although I will likely continue to experiment, evaluate and make further tweaks over time, I have gradually figured out a viable “new normal” that is meeting my needs, for now.

The best advice I can share is to learn as much as you can from people who have transitioned from a keto weight loss diet to a healthy, sustainable maintenance diet and kept those pounds from coming back. Use whatever aspects resonate with you to help you design your own personalized plan, tailored to your needs, priorities, and preferences.

To help you get started, here are the seven strategies that have helped me maintain my nearly 60-pound weight loss so far.

3 side-by-side photos of same woman before and after losing weight and keeping it off with a ketogenic diet

Make Small, Incremental Changes to Your Diet at a Time

Increase your carbs and calories very slowly, then wait at least a week or two to see how your body responds before deciding whether, what, and how much to change next. You also may want to try gradually decreasing your fat intake somewhat and evaluating the effects. I increased my carbs by 5 grams and added 50 calories every three weeks, very small changes to my calories and macros roughly every 3 weeks so my metabolism would adapt to each minor change without overreacting to a perceived food surplus or famine.

Use Most of Those Extra Carbs and Calories to Add Nutrients and Fiber

It’s okay to reserve some of your extra maintenance carbs and calories for a keto-friendly cheddar cheese and chive biscuit or a square or two from a healthy, sugar-free The Good Chocolate bar, but try to invest most of your carb and calorie “raise” into a broader range or slightly larger portions of nutrient-dense, fiber-rich foods, such as berries and root vegetables, especially if you plan to continue with a modified keto or low carb diet as part of a healthy lifestyle. You can also try introducing small amounts of high-fiber beans and legumes and see how they affect your blood sugar, insulin, energy level, mood, and mental clarity.

Pay Attention to How Your Body Responds

If you have (or had) a lot of weight to lose, start experimenting with very small, gradual increases to your calories and carbs when you are within three pounds of your target weight, even though it means waiting a bit longer to reach your “magic number” on the scale. Finding your personal nutritional “sweet spot” to maintain your new, healthier weight will require navigating uncharted territory. Switching your focus from losing those last few pounds to figuring out how to keep them off for good will give you a good head-start on testing the effects of those dietary changes and fine-tuning them by the time you reach your weight loss goal.

Don’t Revert to Your Former Bad Habits

To paraphrase Henry Ford, if you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten. So, if you go back to eating the things that caused you to put on weight and made it hard to lose—especially sugars, refined starches and highly processed foods—you will soon put back any pounds you dropped on keto, and probably a few more, too boot.

Build On Your New, Healthy Lifestyle Habits

If you have been following a "dirty keto" approach, consider eating fewer highly processed foods and buying healthier, fresh, whole, or minimally processed foods, such as organic fresh berries and vegetables and grass-fed (and, ideally, grass-finished) beef and dairy products.

If you your meals have relied heavily on fast food restaurant chains or packaged foods, try cooking more of your meals and eating out less to help you control the quality and quantity and enhance the flavor and nutrition of the foods you consume. (You will probably also save some money in the process.) To expand your repertoire of quick and easy, delicious and nutritious breakfasts, lunches, dinners, and snacks, I highly recommend Carolyn Ketchum's cookbook The Everyday Ketogenic Kitchen: With More than 150 Inspirational Low-Carb, High-Fat Recipes to Maximize Your Health, Maya Krampf's The Wholesome Yum Easy Keto Cookbook: 100 Simple Low Carb Recipes. 10 Ingredients or Less, Kyndra Holley's Craveable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness, Natasha Newton's Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle, and Maria Emmerich's Keto Restaurant Favorites: More Than 175 Tasty Classic Recipes Made Fast, Fresh, and Healthy.

If you miss traditional baked goods and have been disappointed by the keto recipes or packaged versions you've tried, invest in a couple of cookbooks with reliable recipes from a keto baking expert, such as Ketchum's The Ultimate Guide to Keto Baking: Master All the Best Tricks for Low-Carb Baking Success or Hilda Solares' Essential Keto Bread: Sweet and Savory Baked Goods to Satisfy Any Craving.

If you haven't been getting much exercise, look for ways to build a more active lifestyle.

Bagged piles of women's clothing to donate or sell

Get Rid of Clothes That No Longer Fit You

Don’t sabotage yourself by holding onto this safety net in case you gain back the weight you worked so hard to lose. Try on every piece of clothing you own and sort it into the appropriate pile: throw away, give away, donate, sell, or bring to a tailor to be altered to fit your new size, depending on the style and how much would need to be taken in. If you’re having trouble letting go of some favorite pieces that would require too much alteration, think about how much good you will do by donating them to someone in need.

Digital body weight scale and tape measure

Keep Paying Attention (for the Rest of Your Life)

Body weight can fluctuate frequently for many different reasons, so stepping on the scale too often when you’re on a reducing diet can be frustrating, demotivating and even misleading. However, once you are close to your goal, more frequent weigh-ins can provide important feedback as you experiment with and fine-tune changes to your diet to develop a successful eating plan to maintain your target weight.

Even after you have developed a maintenance diet framework that appears to work for you, it’s important to weigh yourself consistently, at the same time of day, at least twice a month. This is even more important if you stop tracking your calories and macros with nutrition tracker app such as Carb Manager after you reach your desired weight.

The longer it has been since you reached your weight loss goal, the more likely it is that you will start taking your ability to maintain that weight for granted. I learned this the hard way after Carb Manager’s initial poorly implemented redesign of this popular keto and low carb diet tracking app early this year forced me to stop using it for several months. Recording and tracking everything I ate or drank against my daily calorie limit and macros in the Carb Manager app had been one of the keys to achieving my target weight and maintaining it for the next eight or nine months. So, when the initial launch of the redesigned app made it too time consuming and frustrating to keep using, I was nervous about losing the main tool I had come to rely on to help me keep my weight and my healthy eating on track. But it didn’t take long to become confident in my ability to maintain my weight without tracking every bit and sip. Then, a few weeks ago, I noticed that my tummy wasn’t as flat as it had been a year ago, and the scale informed me that I had gained back four pounds. I realized it was time to start learning to use the new version of Carb Manager and get back to tracking my calories and macros. I have already shed two of those four pounds and returned to weighing myself every two weeks, so that if my weight creeps up a pound or two, I can nip that trend in the bud and return to my ideal weight quickly and easily, simply by cutting back on the carbs for a week or two.