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

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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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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.

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