Minerals/Electrolytes: Adopting a ketogenic diet will change the way your body uses (and loses) certain minerals. Not replacing these minerals can lead to symptoms of the “keto flu” such as lightheadedness, headaches, constipation, muscle cramps and fatigue. Refer to this article for tips on how to replace common minerals such as sodium, potassium, magnesium and calcium.
Finally, watch your protein intake, it’s very easy to go over on that and excess protein will be converted to sugars in your body (so it’s fine if you work out a lot but if you don’t then just be aware and don’t go overboard). It’s practically impossible to eat too much good fats (avoid trans fats like the plague and try to limit polyunsaturated too as too much of them can promote inflammation in the body and unfortunately they’re in lots of stuff), fats are so satieting though that you’ll nearly always feel way too full before you can eat too much of them (provided the food that they’re in isn’t secretly hiding carbs and protein too, I.e. be careful with the kind of nuts you eat, macadamia only have 5 grams of carbs per 100g but cashews have 20+ so a couple big handfuls of those will nearly knock you out of ketosis like that!)
Now you’ve made the decision to follow the diet, it’s time to choose the type. There are four options. The standard ketogenic diet is the ones that we’ve already looked into, where your diet consists of 70% fat, 25% protein and the rest carbs. You can also follow a high protein option, which cuts your fat intake to 60% and your protein intake up to 35%.
The people who live along the Mediterranean—the Spanish, Italian, French, Greek, and others—are not known to shy away from wine, but that doesn't mean you should pour it at your leisure. Dietitians and experts who developed the Mediterranean diet for the New England Journal of Medicine study advised women to stick to a three-ounce serving and men, a five-ounce serving, per day. When you do sip, try to do so with a meal—even better if that meal is shared with loved ones. If you're a teetotaler, you shouldn't start to drink just for this diet.
Key Takeaways: Two large-scale meta-analysis indicate that people who consume a low-carb diet (<50 g carb/day) lose a slightly larger amount of weight compared to people eating a low-fat diet over 12-month span. Neither meta-analysis assessed the loss in body fat percentage within each diet and which other dietary of exercise interventions promoted weight-loss when coupled with the ketogenic diet.
A ketogenic diet helps control blood sugar levels. It is excellent for managing type 2 diabetes, sometimes even leading to complete reversal of the disease. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels, reduces the need of medications and reduces the potentially negative impact of high insulin levels.
What’s next for Flynn? With teaching, research, clinical and non-profit work on her plate, she still feels that there is much left to learn about the application of a plant-based diet that includes high-quality extra virgin olive oil. Securing funding remains challenging, which Flynn attributes in large part due to the “dismal failure” of low-fat diet research. She also is confident in the potential of using “food as medicine” to improve risk factors for chronic diseases among low-income groups, which offers dual benefits of improving lives as well as decreasing health care costs. She is also curious about the freshness of olive oil vis-à-vis its provision of health benefits and whether there is a cutoff at which these benefits begin to decline.
Minerals/Electrolytes: Adopting a ketogenic diet will change the way your body uses (and loses) certain minerals. Not replacing these minerals can lead to symptoms of the “keto flu” such as lightheadedness, headaches, constipation, muscle cramps and fatigue. Refer to this article for tips on how to replace common minerals such as sodium, potassium, magnesium and calcium.

It has a belly-melting X factor. Olive oil is what scientists call a monounsaturated fat (MUFA). And while the mechanism that makes MUFAs melt ab fat isn’t yet fully understood, one thing is for sure: MUFAs lower levels of insulin, a hormone programmed to turn excess blood sugar to belly fat. No wonder studies show that when we choose mostly MUFAs, our bellies shrink up to 350 percent faster than when we choose other fats or no fat at all. Says Palinski-Wade: “This actually works better than really crazy diets.”


The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood. Although the pyramid shape suggests the proportion of foods to eat (e.g., eat more fruits and vegetables and less dairy foods), it does not specify portion sizes or specific amounts. It is up to the individual to decide exactly how much food to eat at each meal, as this will vary by physical activity and body size. There are additional points that make this eating plan unique:

"I work in a really corporate environment where there's often donuts and cupcakes around. My coworkers say, 'Nobody will know if you just a have a cupcake,' but I will know! It’s not about beating the system or sneaking in cheat meals. I know the food is going to make me feel bad all day and it's not worth it to me. There’s always a line of people at the coffee machine at 2 o’clock in the afternoon because they’re all so tired after lunch."


Τhe number one concern I get when I present or suggest using plenty of olive oil in the recipes I post here, is worrying about the calories and fat. Too much fat and you will gain weight, right? Well, no not exactly. As I have explained, when you have one of the many vegetable based Greek dishes which are made with vegetables and olive oil, the percentage of fat will be somewhat high because the calories from the vegetables is so low, but overall the calories balance out. As Dr. Antonia Trichopoulou, M.D., Ph.D., top Mediterranean diet researcher and one of the developers of the Oldways Mediterranean Pyramid, has said “Certainly olive oil has many calories, but a diet can be followed that can include oil while staying within normal limits calorie wise”.
You won't need to roam the frozen food aisle or hit a fast-food drive-thru. The focus is on seasonal food that's made in simple, mouth-watering ways. Build a yummy salad from spinach, cucumbers, and tomatoes. Add classic Greek ingredients like black olives and feta cheese with a Quick Light Greek Salad recipe. You can also whip up a colorful, veggie-filled batch of Grilled Tomato Gazpacho.
Hi Julius, I’ve just started keto and I’m losing weight at a great rate so far. My blood pressure is still high. Did your blood pressure ever go down. Mine goes down sometimes other times it’s back up again. I have been on this diet about 3 weeks now. I don’t know if maybe I should wait longer for results. I wanted to try keto before getting on the meds. Please respond
Hallberg suggests caution, however, around very long fasts lasting multiple days. “If you are skipping meals because you are not hungry from doing a proper low-carb, high-fat diet that is just fine.” She is concerned, however, about very long fasts in which people are ignoring hunger signals and for the potential for a dangerous physiological fluid and electrolyte imbalance called refeeding syndrome that can arise after very long extended fasts, lasting many days, when normal eating is resumed.

A 2016 study in The Lancet Diabetes & Endocrinology journal that analyzed data from Predimed – a five-year trial including 7,447 adults with Type 2 diabetes or at risk for cardiovascular disease who were assigned either a Mediterranean diet supplemented with olive oil, the same diet supplemented with nuts or a control diet – found that people on the Mediterranean versions added the fewest inches to their waistlines. The olive oil folks lost the most weight.


Olive oil cuts hunger. You won’t burn belly fat (or any fat, for that matter) unless you first take in fewer calories than your body needs to fuel itself. “And you won’t stick with a low-cal approach if you’re constantly hungry,” says Palinksi-Wade. That’s why using olive oil to reduce belly fat and lose weight is a no-brainer. “You often hear that protein or fiber help control hunger, but I find olive oil is equally if not more powerful.” Explanation: Olive oil is made up of 75 percent oleic acid, a substance shown to help us feel content for hours longer between meals. For this reason, Palinski-Wade actually includes more olive oil on the lowest-calorie version of her plan. “Olive oil is extremely filling.”
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