October 1

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002: What Is Keto?

October 1, 2020

Carnivore, Diabetes, Diet, Fasting, Fats, Food, Health, Intermittent Fasting, Keto, Ketogenic Diet, LCHF, Lifestyle, Low Carb, Macronutrients, Nutrition, Podcasts, Real Food, Well Being

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 

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 vegetable noodles, use a Spiraliser


OXO Good Grips Handheld

https://amzn.to/2EJiMKq


Brieftons 7 blade spiraliser

https://amzn.to/2GauWwD


Brieftons 10 blade spiraliser

https://amzn.to/30itvDc





Instead of pasta you can use Konjac noodles 

https://www.tesco.com/groceries/en-GB/products/301065186


https://amzn.to/3kAEMq5




Rice

Instead of rice, you can use Cauliflower rice 

https://www.tesco.com/groceries/en-GB/products/297395359 

Quotes


"When hungry, eat mostly fat with some protein

Stop when you are full"

Haiku

"There is no such thing as an essential carbohydrate, only essential amino acids and fatty acids."

Jackie Fletcher and Louise Reynolds

The Fabulously Keto Podcast

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Support us on Patreon

Help Jackie and Louise make more episodes by supporting them on Patreon:
https://www.patreon.com/FabulouslyKeto


Music by Bob Collum


Recommend a guest

We would love to know if you have a favourite guest you would like us to interview. Let us know who you would like to hear of if you have a particular topic you would like us to cover.

https://fabulouslyketo.com/recommend-a-guest


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002: What Is Keto?
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