134 Jackie Fletcher and Louise Reynolds What is Keto

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 

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 

http://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 http://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/p