Keto details for the beginner
Every new to keto client has different concerns…
Ask yourself - what are your concerns?
Any other health concerns that influence how you eat today?
Typical concerns:
Cravings? Hunger?
How do I get my vitamins?
How do I get a balanced amount of all the vitamins?
How do I cook for me AND my family?
How does keto work?
Is this nutritional evidence-based science or a fad?
Support for keto?
Ask Janet for resources -- To assist those new to keto or to the concept of a scientific method of eating, I have created this short list of resources and tips. I actually created this as a PDF for friends, family, and clients. But there has been a new wave of people asking for this type of information. So, I am sharing it here.
Listen — this is very abbreviated! And I would rather chat with you live to make sure you understand the ins and outs of this change in the way you eat. For some this is going to be a radiacal change with radical effects… the best being: losing weight, feeling energetic again, becoming healthier, sleeping better, and feeling a lot better about yourself. But you will have to understand what you are doing and that cheating will not work with this kind of change.
The following list includes links or books for the science (it is really simple but there is also the detailed science of metabolism in the human body and definitive answers to physiological questions); resources for support; videos; recommended books; recipes…lots of recipes!
Remember:
Goal – ketones replace glucose in blood by 2 – 3 weeks
Every meal – 70-75% Whole Fat; 20-25% protein; 0-10% low carb veggies … E V E R Y meal!
Avo steak cauliflower
dins! yum
Quick links for quick resources –
Dr. Unwin’s Twitter, -- over 50,000 followers.
“From 2017 to 2018, his practice saved £57,000 on drugs for type 2 diabetes, hypertension, and other conditions by offering patients a dietary alternative to medications.
"Also in 2018, Dr. Unwin was named the ninth most influential general practitioner in the UK by GP magazine Pulse." (“Dr. David Unwin, MD - Diet Doctor”) Moreover, he is a clinical expert in Diabetes at Fellowship of the UK Royal College of General Practitioners where he was elected as a Fellow back in 2008.”
NHS team for supporting https://www.lowcarbprogram.com/meet-the-team/
https://www.stilljanet.com/blog/fat-the-old-new-truth-about-healthy-eating Just a blog of mine that I penned to answer my client’s questions about why keto.
https://www.stilljanet.com/blog/imagine-our-world-if-we-taught-it-how-to-eat This is a good Medical Conference lecture I attended… not too science-y and yes, smart, and inspiring. . . on keto and changing the way we think about earing.
https://ninateicholz.com/ketogenic-diet-myths-vs-facts/ Tina is known for her books, lectures, and campaign to spread the word about what healthy eating really looks like.
https://ketosummit.com/ Just a useful resource for links on keto including to recipe sites.
https://youtu.be/cz4uZha3xt8[JS1] Maria Emmerich is another big keto teacher. Here she shares a tip to get the fat burner increasing your body fat burn.
Dr Jake Wilson -- https://www.bodybuilding.com/content/ketogenic-dieting-frequently-asked-questions.html
https://fatfiction.movie/ The Fat Fiction movie… two hours arrghh but full of valuable info. Maybe take it in chunks like I did.
https://www.bodybuilding.com/content/ketogenic-dieting-frequently-asked-questions.html From an athlete’s point of view.
Speaking of Dr Unwin, one of the things he is great is creating glycemic index infographics. Easy to understand and helpful for the quickie check on foods you are considering/eating. https://threadreaderapp.com/thread/1397638180678078465.html
A Few Good books –
And these are full of resources to keep you reading a long time, if you are inclined…
https://ninateicholz.com/ketogenic-diet-myths-vs-facts/ Speaking of Nina Teicholz and The Big Fat Surprise … this link is to her most well-known book.
The Real Meal Revolution by Prof Tim Noakes, et al https://realmealrevolution.com/
Low Carb, High Fat by Dr Andreas Eenfeldt
Substituting ingredients –
You will find many sites sharing either their favourite sweetener substitutes in their keto recipe pages or also sites that explain how to decide about sweeteners, and other food substitutes like flour and non-high carb veggies.
https://www.dietdoctor.com/low-carb/recipes/substitution-guide Diet Doctor is a useful site for many tips… but the focus of his site is for his paying clients. Join or not, but all the same this link gives the basic advice to keep in mind when substituting ingredients.
https://konsciousketo.com/blogs/keto/your-ultimate-guide-to-keto-cooking-and-baking-conversions-or-substitutes Useful information. I do want to warn you to be careful of using new ingredients you have not tried before though. For example, xylitol and erythritol cause bloating and uncomfortable flatulence in some. ... (like me)! I do not use these. So, check the ingredients carefully for known issues in humans.
I almost never see stevia included as a sweetener on keto internet and social media pages anymore, but I use a fine powder version to a liquid version and only need the teeniest tiniest amount. Once the satiety sets in with the switch from insulin production to ketone production in your metabolism, you will not have cravings…. And sweeteners are too much for the most part.
Recipes:
https://linktr.ee/ketocheatmode
https://www.dietdoctor.com/low-carb/keto/recipes/bread
https://www.wholesomeyum.com/keto-low-carb-pasta-alternatives/
Always use the best quality sources for your foods that you can find. https://www.wholesomeyum.com/keto-low-carb-pasta-alternatives/
I just found loads of typos… And there is so much more I feel like I should share.
Bottom line: Please contact me with questions.