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/proteinhttps://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 substitutions
Cereal 
Breakfast nut granolahttps://vanillablonde.co.za/nut-granola-real-meal-revolution/
BreadDiet doctor bread https://www.dietdoctor.com/recipes/the-keto-breadSoul Bread recipe https://madcreationshub.com/recipe/lchf-good-for-the-soul-bread/ Cloud (Oopsie) Bread recipe 

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