Comparing common diets: Ketogenic, Paleo, Mediterranean Diets

Today my focus is to understand the difference between the common diets.
Please see the Ketogenic vs. Paleo diagram. You will see that the Paleo and the Ketogenic diets are below the 30 grams of carbohydrate level.Health - Ketogenic vs. Paleo per Dr. Jeff Volek
Dr. Tennant* recommends the Mediterranean Diet without the grains and the dairy. Please see the Mediterranean Diet brochure. You may notice that he removes grains from the diet. In my opinion, this could also bring the carbohydrate levels to below 30 grams as well. 
 Health - Diet - Mediterranean Diet brochure from Dr. Tennant-2
Health - Diet - Mediterranean Diet brochure from Dr. Tennant-1
Dr. Tennant has been acknowledged by his peers by awarding him the following:

    AMA:  American Medical Association Physician’s Recognition Award

    Philip Corboy Award for contributions to ophthalmology

    Hawaiian Eye Society Award for Excellence

    Pope Benedict:  Order of Saint Sylvester Award for Contributions to Medicine

    Microcurrent Society:  Lifetime Achievement Award

    Top 20 Alternative Doctors in America

    Newsmax Health’s Top 100 Physicians Who Embrace Integrative Medicine

    The Academy of Comprehensive Integrative Medicine:  Lifetime Achievement Award

    World Academy of Neural Therapy According To Huneke:  Scientific Excellence Award

    And others

For me, Mediterranean Diet is like the Ketogenic Diet without the ratio of proteins, fat and carbohydrates to consume daily. Please see the Keto Pyramid.
It seems to me that consuming high fiber vegetables is an excellent way to replace grains.
My intention here is for you to have the opportunity to present this information to your doctor if you so wish.
I hope this has been helpful as you go on your journey to improved health.
I am not a doctor, so I attach this Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
As always, I am interested in your thoughts on the topics I email you.  Please reply with your thoughts. Is there any topic that I can research for you? Please let me know. Thank you.

Ketogenic Diet Expert Dr. Volek Explains the Diet.

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:
*Easier still is just how your clothes fit!

2. Scales:
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:

Buy it in the USA at:


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

Wheat Makes You Fat In Three Ways
Screen Shot 2018-02-09 at 4.27.11 PM
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.

  1. It contains a Super Starch — amylopectin A that is super fattening. (It fluffs up Bread and Cinnabons).
  2. It contains a form of Super Gluten that is super-inflammatory. Gluten is a protein found in wheat, barley, rye, spelt and oats.
  3. 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,
Yours Truly,
Lydia Polstra

What is the Ketogenic Diet?

The KetoDiet approach is simple: It’s a low-carb diet where the focus is on eating real food.

Diet - Ketogenic Diet Benefits


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

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.



Ketogenic Diet App

Yesterday my focus was on how I figured out how I do the Ketogenic Diet.

Today I am sharing an App that helps track your food intake.

The KetoDiet App easy to use and gives you charts of you the grams of fat, carbs and protein you take in.

There are other Apps available, I like this one because of its easy to read reports. It is perfect for a tablet, either Android or iPad. It is available for under $10US.

Here is the link


Ketogenic Diet Snapshot

Today my focus on how I figured out how I do the Ketogenic Diet.

Personally, I lost 6 inches by losing only 4 lbs. of total body weight. I kept my muscle. According to my EatSmart scale my fat % is down to 20%. Yeah!

First, I attach a snapshot of the foods in a Ketogenic Diet. I also attached an overview of types of fats, the healthy ones are in red.

By following the Ketogenic Diet my body burns fat and spares muscle.

How do I do it? If this seems a bit much to follow, please contact me and I will be happy to help you calculate your macros.

I am petite so my macros show that. My macros are:

44 grams of protein (see the calculation below),

my fat intake is 75% calories of my BMR (Base Metabolic Rate) and 20 grams of carbohydrates.

I have 20% body fat. I did say I was petite.

My BMR is 1120 calories as per this calculator

To maintain my current weight my fat calories are 75% of my BMR of 1120 calories or 840 calories. In grams, 840/9 = 94 grams. To loose weight I would reduce the 840 calories up to 50%. ** The other 50% comes from by body fat, yeah!

My protein intake is 44 grams which is calculated by multiplying my 20% body fat by my total weight of 120 pounds. My lean body mass is 120 x .80 = 96 pounds. My was of calculating my body fat is to either use an EatSmart scale or use a link like this one

My protein is 44 grams. To calculate that, I convert 96 pounds to kilograms: 96/2.2 = 44 Kilograms. The recommended intake is 1 gram of protein per kilogram of lean body mass, hence 44 grams.

My carbohydrate intake is 20 grams. I tend to gain weight when I go over 20. From what I have read some people can convert to burning fat with more carbs.

Personally, I lost 6 inches by losing only 4 lbs. of total body weight. I kept my muscle. According to my EatSmart scale my fat % is down to 20%. Yeah!

I learned a lot from the recently published book by Dr. Mercola, “Fat For Fuel”. In my opinion it brings a lot of the recent scientific studies and put them in one place. If you prefer there is an audio book version as well.

Here is the link to that book:

If I can help you on your journey to a fat burning body, please contact me.

As always, I am interested in your thoughts on the topics I post.  Please let me know your thoughts. Is there any topic that I can research for you? Please let me know. Thank you.

May you Live Long Healthy.
Yours truly,