Ketogenic Diet Snapshot

Hi,
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,
Lydia

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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

http://wisetraditions.libsyn.com/109-vegetarianism-explained

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 practicing 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/

 

Too Busy. Take Time For Yourself.

Busy with holiday preparations? Please read this article and learn how taking time for yourself is a priority.

Socrates taught us that maintaining a certain regard for ourselves and engaging in self-compassion and self-care are actually fundamental to creating a good life for ourselves and the people who matter most to us.

https://www.psychologytoday.com/blog/compassion-matters/201708/the-unselfish-art-prioritizing-yourself#_=_

Source: Lisa Firestone, Ph.D., is a clinical psychologist, an author, and the Director of Research and Education for the Glendon Association.

 

 

PAIN

I am talking about:
Back pain
Headaches (Tension and Migraines)
Neck pain
Arthritis and joint pain
Frozen Shoulder
Scoliosis
Sciatica

Just add any other pain you like to the list.

When I have pain I go to my Chiropractor. I started after I was in a car accident and had a mild whiplash. I have gone ever since just keep my body free of pain. I always have more energy as result of my treatments.

How Chiropractic Treatments Work?
Most of the benefits associated with chiropractic care are due to patients receiving specific chiropractic adjustments. Chiropractic adjustments work by helping to place your body in the proper position that then allows the body to heal itself. As a holistic and alternative treatment approach, chiropractic adjustments can reduce stress placed on someone’s immune system, freeing up energy to be used towards disease prevention and maintaining homeostasis. Chiropractic care aims to address the whole body, enhancing patients’ ability to think, move and perform.

Studies in this link show how Chiropractic adjustments are more effective than exercise alone or drugs.

To learn more please read the link below.

https://draxe.com/10-researched-benefits-chiropractic-adjustments/