002: What Is Keto?

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 carbohydrate Carbohydrate 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/ Bread Diet 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 <