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

Source: https://ketodietapp.com/Blog/post/2014/06/24/Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss

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.




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 https://ketodietapp.com/


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 http://www.bmi-calculator.net/bmr-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 https://www.healthstatus.com/calculate/body-fat-percentage-calculator

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: https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/ref=sr_1_1?ie=UTF8&qid=1517002665&sr=8-1&keywords=fats+for+fuel

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,

Vegetarian Explained Audio link

For anyone who experienced a drop off of the audio for the link in the post:

Is a vegetarian diet really a good idea?

This link worked for me


It has valuable insights into how the body works while on the vegetarian diet.

Please send it to anyone who is considering a Vegetarian Diet.


Is a vegetarian diet really a good idea?

Is a vegetarian diet really a good idea?
Please listen to the audio and follow the notes to learn form of the experts on the Gut and health.
Find out what are its strengths and drawbacks? Is vegetarianism better for the planet? What does science have to say about all of this? And, more importantly, what does nature have to say about it?

Dr Natasha Campbell-McBride is a medical doctor with two postgraduate degrees: Master of Medical Sciences in Neurology and Master of Medical Sciences in Human Nutrition.

She graduated as a medical doctor in Russia. After practising for five years as a Neurologist and three years as a Neurosurgeon she started a family and moved to the UK, where she got her second postgraduate degree in Human Nutrition. She practices in the UK as a nutritionist and not as a medical doctor.

She is well known for developing a concept of GAPS (Gut And Psychology Syndrome), which she described in her book Gut And Psychology Syndrome – Natural Treatment for Autism, ADHD, Dyslexia, Dyspraxia, Depression and Schizophrenia, now in its second edition. Thousands of people around the world follow the highly successful GAPS Nutritional Protocol to help themselves and their families. You can learn about GAPS on www.gaps.me

Ketogenic Diet Myths Exposed

Retain and build muscle.

Myths exposed.  What is the Ketogenic Diet really all about?

Please listen as Dr. Axe busts the myths one by one.

If you want to retain or build muscle, this diet does both. Enjoy.

Holiday weight gain can be avoided.


Here are some tips to keep the weight from creeping on this holiday.

1. Swap grains for filling veggies

2. Try digestive enzymes

3. Consider intermittent fasting

4. Sip on red wine or other healthier alcohols

5. Make the most of limited time with burst training

Learn more at:  http://www.organicauthority.com/5-tips-to-avoid-gaining-weight-during-the-holidays/