Episode 002 What is Keto
This week, Jackie and Louise wanted to present a stand alone episode of an overview of ‘what is keto’.
Science for low carbohydrate
Carbohydrate Insulin model scientific explanation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/
Virta studies
General Resources
Diet Doctor
https://www.dietdoctor.com/low-carb/keto#what-is-keto
Printable food sheets
https://fabulouslyketo.com/002
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
See https://fabulouslyketo.com/002 for links
Instead of pasta you can use Konjac noodles
https://www.tesco.com/groceries/en-GB/products/301065186
Pack of Six https://amzn.to/3kAEMq5
Instead of rice, you can use Cauliflower rice
https://www.tesco.com/groceries/en-GB/products/297395359
Quotes
“Keto Haiku”
“When hungry, eat mostly fat with some protein”
“Stop when you are full”
There is no such thing as an essential carbohydrate, only essential amino acids and fatty acids
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Music by Bob Collum
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