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 substitutionsCereal 

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 

https://www.wholesomeyum.com/recipes/4-ingredient-mascarpone-cloud-bread-low-carb-gluten-free/

90 Second Bread 

https://www.wholesomeyum.com/keto-90-second-bread-recipe/

Pasta  

To make ve