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 ResourcesDiet 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 websitesDitch 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/

BreadDiet 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