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Keto Lemon Curd Cake

Keto Lemon Curd Cake

A delicious afternoon treat, this Keto Lemon Curd Cake has a moist cake almond meal base, topped with tangy, rich lemon curd. Serve with a dollop of thickened cream for an indulgent treat! Before you scroll to the recipe, below I’ve tried to answer any […]

Keto Seed Bread

Keto Seed Bread

The ultimate Keto lunch is here in the form of this Keto Seed Bread! Loaded with seeds and nuts, it is very filling, very dense and sooo packed with nutrients. This recipe was one of the favourites from my latest 21 Day Keto Cleanse Challenge […]

The Top Reasons Keto Has Stopped Working For You – or it Wont’ Even Start Working For You

The Top Reasons Keto Has Stopped Working For You – or it Wont’ Even Start Working For You

This is a letter to everyone who has hit a wall with Keto. Grab a cup of tea (hold the milk), this is a long one. If I’ve linked you to this post, it’s because you’ve asked me why Keto has stopped working for you, […]

Day 21 of the 21 Day Keto Challenge

Day 21 of the 21 Day Keto Challenge

YOU DO IT!! WWOOOHHHOOO well done to you – you’ve made it to day 21. It doesn’t matter if you fell off the wagon, went off plan or made a few mistakes – we all do, and this is life. For 3 weeks you’ve been […]

Day 20 of the 21 Day Keto Challenge

Day 20 of the 21 Day Keto Challenge

Can you believe it, we are on the eve of the last day? If you’re following the complete meal plan, you’ll notice tomorrow’s dinner is a Celebration Meal! This means go out and treat yourself – with Keto foods. It might mean some delicious sashimi, […]

Day 19 of the 21 Day Keto Challenge

Day 19 of the 21 Day Keto Challenge

It was a bit of a heavy email yesterday wasn’t it? You might have guessed I’m pretty passionate about this, so occasionally have to let loose or I’ll explode! Today I’ll keep it a bit more light-hearted, so hopefully I don’t scare anyone off 🤔 […]

Day 18 of the 21 Day Keto Challenge

Day 18 of the 21 Day Keto Challenge

If you’re like most people, and almost all women, this isn’t your first attempt at getting healthy or losing weight.  I see a recurring message from many people who want to try Keto – they have diet exhaustion.  We are tired of trying everything – […]

Day 17 of the 21 Day Keto Challenge

Day 17 of the 21 Day Keto Challenge

As we get closer to the end of the structured challenge, it’s important that we learn a bit about WHY keto works.  This includes understanding why it’s not designed as a short term, quick-fix diet.  For me, I know I need to understand why something […]

Day 16 of the 21 Day Keto Challenge

Day 16 of the 21 Day Keto Challenge

We are now in the final week of the 21 Day Keto Challenge. Running these challenges have always been really interesting for me, as I watch thousands of people all react so differently to the same information. We all have the same FAQ, the same […]

Day 15 of the 21 Day Keto Challenge

Day 15 of the 21 Day Keto Challenge

Good morning! And welcome to day 15 of the Challenge – you are kicking butt 🙂 As the 21 Day challenge creeps towards the final week, I hope to offer you some tips on how to maintain your new way of eating. Don’t worry if […]

Day 14 of the 21 Day Keto Challenge

Day 14 of the 21 Day Keto Challenge

You made it, 2 weeks in. Whether you stuck 100% to your plan and commitments, or varied a little bit, you are still here. Reading these emails, knowing you want to make a change. So in that sense, you made it. Today I want to […]

Day 13 of the 21 Day Keto Challenge

Day 13 of the 21 Day Keto Challenge

As I write this, we are heading into another weekend. At almost the 2 week mark of the Keto Challenge, life often creeps back in and gets in the way. We always start challenges like this full of determination and will choose dates that really […]

Day 12 of the Keto Challenge

Day 12 of the Keto Challenge

Welcome to day 12! We are over the half way mark well and truly now, and only 9 days to go. Just a week and a half. And then we go back to eating hamburgers and chips … NOT Have you been asked yet when […]

Day 11 of the 21 Day Keto Challenge

Day 11 of the 21 Day Keto Challenge

Today we are going to delve into the sometimes confusing world of net carbs and total carbs! This is one of those topics that is pretty important to understand, and once you understand it properly, it stays with you. In a nut shell, carbs are […]

Day 10 of the 21 Day Keto Challenge

Day 10 of the 21 Day Keto Challenge

As we edge closer to the halfway mark, it’s a good time to think about some of the complimentary health things we can do. Keto on its own is great, but when you team it with other changes like fasting and exercise, you really propel […]

Day 9 of the 21 Day Keto Challenge

Day 9 of the 21 Day Keto Challenge

We humans tend to be short term thinkers. Studies have shown that we aren’t good at judging how much time things will take us, and weight loss is certainly one of them. “Most people overestimate what they can do in a day, and underestimate what […]

Day 8 of the 21 Day Keto Cleanse Challenge

Day 8 of the 21 Day Keto Cleanse Challenge

We’ve passed the 1 week mark and hopefully learnt a lot along the way. While of course we are focusing in the Keto diet, I also like to take this chance to review other areas of our life that might be holding us back, physically […]

Day 7 of the 21 Day Keto Challenge

Day 7 of the 21 Day Keto Challenge

At the end of today, it’s day 7 and one full week of the Keto Challenge! There might have been ups and downs, a few teething problems or a spot of the Keto flu but you’re already a week in! Now is a great time […]

Day 6 of the 21 Day Keto Challenge

Day 6 of the 21 Day Keto Challenge

Day 6 has come around so fast, and we are nearly at the end of the first week. Here comes the REAL challenge – the weekend. Our brains have an amazing way of rationalising our self sabotage. “I ate so well all week, I deserve […]

Day 5 of the Keto Cleanse Challenge

Day 5 of the Keto Cleanse Challenge

Yes, already 5 days in! That’s 5 days of commitment, healthy delicious keto meals and unfortunately some keto flu for some people. It’s around this time that most people who have been following the plan should well and truly be in ketosis. It can be […]


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Day 11 of the 21 Day Keto Challenge

Day 11 of the 21 Day Keto Challenge

Today we are going to delve into the sometimes confusing world of net carbs and total carbs!

This is one of those topics that is pretty important to understand, and once you understand it properly, it stays with you.

In a nut shell, carbs are what we are avoiding because they spike our insulin.

Fibre is a carbohydrate, and insoluble fibre is not absorbed by the body and therefore has no effect on your insulin

It doesn’t count.

So we need to remove it from our carb count. Here’s a really in depth article if you want to read further into it.

Working out your Net Carbs on Keto

There are 2 types of nutritional panels when it comes to carbs and fibre.

Day 11 calculating net carbs on keto

Here the fibre (or fiber) is indented under the carbohydrate, so is ‘part’ of the carbohydrate count

Compared to this type:

Day 11 calculating net carbs on keto
Day 11 calculating net carbs on keto

Here you can see the fibre is on its own, which means it has already been removed from the carbohydrate count.

In these two examples, the first panel has 22.7 grams and the second has 34.6 grams carbohydrates but the dietary fibre has its own section.

This means it has already been deducted, so the NET carbs is still 22.7 and 34.6 grams.

The confusion I see often starts when Aussies and Americans begin a conversation about net carbs on keto – but our labels are different!

On 99% of Australian labels, the fibre is nestled under carbohydrates, so you DEDUCT the fibre to get the net carbs.

This is the same for the recipes on my website.

American labels seem to be 50/50 between already deducting and being included – so you need to check if you are being very strict and want to stay under 20 grams of NET carbs per day.

If you are using My Fitness Pal, you can also search for items Net carbs. For example, I search for tomatoes net carbs and it has records with the fibre already deducted.

Best bet, if you are getting confused about net carbs on keto, is steer away from packaged foods!

Packaged foods are trying to fool you a lot of the time into thinking they are healthier than what they are.

The best keto diet is one packed with fresh vegetables, and no one ever got kicked out of ketosis from eating too much spinach (or did they? I’d love to hear that story)

I also recommend not getting too caught up when you first begin on carb counts, counting macros etc.

It can be a good idea to stick with foods you know are keto approved, and focus more on eating until you are full and getting used to what you can eat before going into a tailspin over how much zucchini you can really eat with that meal.

Take it one day at a time, and be kind to yourself if you make a mistake.

You are undoing a lifetime of incorrect information and sometimes bad habits, and it won’t happen overnight.

Love

Rachel xxx

The Aussie Keto Queen