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
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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

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,

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:


Healthy fat protect our bodies. The science is loud and clear: the correct balance of fatty acids is essential if you want to be the healthiest you can be.

Scientific studies have uncovered a number of important health benefits from omega-3 fats… Science suggests that omega-3s offer the following benefits to your health:

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