This week, Jackie and Louise wanted to present a stand alone episode of an overview of "What is Keto".
We cover what keto is and what it isn't along with how to get started and some simple substitutions.
Science for low carbohydrateCarbohydrate Insulin model scientific explanation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/
Virta studies
https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full?utm_source=F-NTF&utm_medium=EMLX&utm_campaign=PRD_FEOPS_20170000_ARTICLE&fbclid=IwAR18vRBLOhlR0hjEJ0HLlNdYXHE6SWkMug6BZNTT9jrhM51ABvz0aWZPklY&source=post_page---------------------------
General Resources
Diet Doctor
https://www.dietdoctor.com/low-carb/keto#what-is-keto
Printable food sheets using traffic light system
Sign up over on the right to get a comprehensive list of the foods you can eat, the foods to eat occasionally and the foods to avoid.
These will be send directly to your inbox.
Macro calculators
Try a variety of macro calculators to calculate your daily allowances
https://mariamindbodyhealth.com/calculator/
https://ketodietapp.com/Blog/page/KetoDiet-Buddy
https://www.ketogains.com/calculator/#body-composition
How much protein?
https://www.dietdoctor.com/low-carb/protein
https://www.virtahealth.com/blog/how-much-protein-on-keto
Great recipes websites
Ditch the Carbs (NZ)
https://www.ditchthecarbs.com/
Maria Emmerich (US)
https://mariamindbodyhealth.com/
Suggestions for substitutions
Cereal
Breakfast nut granola
https://vanillablonde.co.za/nut-granola-real-meal-revolution/
BreadDiet doctor bread
https://www.dietdoctor.com/recipes/the-keto-bread
Soul Bread recipe
https://madcreationshub.com/recipe/lchf-good-for-the-soul-bread/
Cloud (Oopsie) Bread recipe
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