Dr. Volek a leading expert on the Low-Carb (Ketogenic) diet.
BACKGROUND: Dr. JEFF VOLEK is an Associate Professor in the #1 ranked Department of Kinesiology at the University of Connecticut where he teaches and leads a research team that explores the physiologic impact of various dietary and exercise regimens and nutritional supplements.
** Dr. Volek’s most significant line of work has been a series of studies performed over the last 15 years aimed at better understanding what constitutes a well formulated low carbohydrate diet and their impact on obesity, body composition, adaptations to training and overall metabolic health. **
This line of work has shown profound effects of carbohydrate restriction on overall health and well-being, as well as peak performance. … He has published 250 scientific manuscripts and presented over 100 talks at scientific and industry conferences in eight countries. He was co-author of the New York Times Best Selling “The New Atkins for a New You” published in March 2010, and has subsequently self-published two books “The Art and Science of Low Carbohydrate Living” and “The Art and Science of Low Carbohydrate Performance” that delve deeper into the science and application of low carbohydrate diets.
Here is the link to the four short videos, under 10 minutes each. They helped me understand the diet.
You can learn more by purchasing his book: The Art and Science of Low Carbohydrate Living
It is my wish that this posting helps you to further understand the Ketogenic (Low-Carb) Diet.
I welcome your feedback.
I wanted a slimmer body. I needed a way to measure the changes.
I used two different ways. Choose whichever works best for you.
1. Measurements and Body Fat Percentage:
The easiest method I found is entering my measurements into the Body Fat Calculator: https://www.freedieting.com/body-fat-calculator
*Easier still is just how your clothes fit!
If you want accuracy, one of the most reliable ways of measuring body fat is using the EatSmart scale. It displays your body fat and muscle percentage as well as total weight.
Buy in Canada at: https://www.amazon.ca/EatSmart-Precision-400-Pound-Recognition-Technology/dp/B004L6NTHU/ref=sr_1_2?ie=UTF8&qid=1518807918&sr=8-2&keywords=eatsmart&dpID=41cmAQ7uHOL&preST=_SY300_QL70_&dpSrc=srch
Buy it in the USA at: https://www.amazon.com/EatSmart-Precision-400-Pound-Recognition-Technology/dp/B004L6NTHU/ref=sr_1_2?ie=UTF8&qid=1518807918&sr=8-2&keywords=eatsmart&dpID=41cmAQ7uHOL&preST=_SY300_QL70_&dpSrc=srch
What is my Ideal Body Fat. Please see the charts from the EatSmart manual.
The bottom line for me, is whatever percentage feels best for you.
I lost 6 inches and 1.5% of body fat and I only lost 4 pounds! I did it with the Ketogenic Diet! It will work for you too.
I hope this has been helpful as you go on your body shaping journey.
Wheat Makes You Fat In Three Ways
I know we love our bread, but did you know….
There are three major hidden reasons that wheat products, not just gluten is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills.
Today’s wheat products is made from a scientifically engineered food product developed in the last 50 years. It is different in three important ways that all drive obesity and more.
- It contains a Super Starch — amylopectin A that is super fattening. (It fluffs up Bread and Cinnabons).
- It contains a form of Super Gluten that is super-inflammatory. Gluten is a protein found in wheat, barley, rye, spelt and oats.
- It contains forms of a Super Drug that is super-addictive and makes you crave and eat more.
- Bottom line: wheat is an addictive appetite stimulant.
A major study in the Journal of the American Medical Association reported that hidden gluten sensitivity (elevated antibodies without full-blown celiac disease) was shown to increase risk of death by 35 to 75 percent, mostly by causing heart disease and cancer.
How Eating gluten causes inflammation, heart disease, obesity, diabetes and cancer.
- Most of the increased risk occurs when gluten triggers inflammation that damages the gut lining.
- Then all the bugs and partially-digested food particles inside your intestine get across the gut barrier and are exposed your immune system.
- Your immune system starts attacking these foreign proteins, leading to systemic inflammation that then causes heart disease, dementia, cancer, diabetes and more.
As always, I am interested in your thoughts on the topics I blog. Please send me your comments. Is there any topic that I can research for you? Please let me know.
May you Live Long Healthy,
The KetoDiet approach is simple: It’s a low-carb diet where the focus is on eating real food.
The Ketogenic diet is a high-fat, moderate protein, low-carb diet. It’s a diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose and towards fat utilization. The ketogenic diet is an effective weight loss tool and has been shown to improve several health conditions such Alzheimer’s, Parkinson’s, epilepsy and even cancer. Healthy cells can use ketones for energy, but cancer cells cannot and they literally starve to death.
Based on a comparison of several scientific trials, low-carb diets outperform calorie-restricted diets in terms of long-term weight loss and health effects.
Recent studies show that in fact, carbs before or after exercise are not needed once you get keto-adapted and your body will happily run on ketones. This has been well explained in Dr Volek’s and Phinney’s book, The Art and Science of Low Carbohydrate Performance. (A must read for muscle building.)
When you follow the ketogenic diet, it is critical that you get the macronutrient ratio right. Ideally, you should be eating:
- 5-10% of calories from carbs (net carbs). Typically, 20-30 grams of net carbs is recommended to start with.
- 15-30% of calories from protein ** and
- 60-75% of calories from fat. If your goal is to lose weight, your fat intake might even go below 60%. Fat is used as a “filler” and should make up the remaining calories.
** Dr. Rosendale warns against too much protein in his writings found here http://drrosedale.com/rosedale_writing
Dr. Rosendale recommends 1 gram per kilogram of lean body mass. For example, at 20% body fat and a total weight of 54.5 kilograms, my daily protein should not exceed 54.5 x .80 = 44 grams. Replace the protein with fat calories up to your daily intake up to your Total Daily Calorie in take.
The KetoDiet App displays both percentages and grams.