Nine months ago she decided to try the stricter keto diet and followed our advice to help support this way of eating. By testing her urine with keto stix she could see she was expelling ketones in the low to moderate range. But still her weight was increasing — she gained a total of 7 lbs (3 kg) over nine months of keto eating. And her clothes were feeling tight and uncomfortable. What was she doing wrong?
This is the ultimate “trimmifying” oil, with 100% Medium Chain Trglycerides that boost your metabolism life rocket fuel. MCT Oil has become the delicious and multi-talented dietary BFF of Trim Healthy Mamas all over the globe. Its succulent silky texture and neutral taste make it perfect to whip into your morning coffees that we call “Trimmies” and to drizzle over large leafy salads topped with protein. It delivers a very fatty mouth feel but provides the fewest calories of any oil!
A recent randomized, double-blind, placebo-controlled trial found that subjects who received 400 mg garlic powder tablets twice a day lost significantly more fat than the control group. Although there are many confounding variables in this trial, animal studies back up the human findings by providing us with evidence that garlic supplementation can have anti-obesogenic effects (i.e., garlic prevents weight gain) in mice.
In the famous Lyon Diet Heart Study, people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style. After about four years, follow-up results showed that people on the Mediterranean diet experienced 70 percent less heart disease — which is about three times the reduction in risk achieved by most cholesterol-lowering prescription station drugs! The people on the Mediterranean diet also amazingly experienced a 45 percent lower risk of all-cause death than the group on the standard low-fat diet. (11)
In 2014, a group of three Brazilian researchers assessed the available literature on the effectiveness of low-carbohydrate diets in a meta-analysis. They specifically looked at trials that compared a ketogenic diet that consisted of no more than 50 grams of carbs per day with a conventional, low-fat diet with less than 30% of calories from fat. The researchers included 13 studies that lasted 12 months or more with a total of 1577 subjects.
Eat the right amount of protein. Too much protein can increase insulin levels and decrease ketone levels, while not consuming enough protein can cause you to burn muscle rather than fat. If you exercise, protein levels should be hovering around 0.8g – 1.0g protein per lean pound of body mass a day. This helps with muscle mass retention and growth. However, if you are not exercising – your protein intake doesn’t need to be as high. A protein intake of 0.6g – 0.8g of protein per lean pound of body mass is going to be fine for sedentary individuals.
At the same time, you need to remember to increase the amount of fat that you eat. Also, it doesn’t mean a complete ban on carbs. You just need to reduce the amount that you eat to 15g or less per day. On average, we tend to eat around a third to a half more than that on a daily basis. Reducing carbs won’t be easy for some, which is why having delicious recipes to try first is the way to go.

“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs — roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs — but recently more concentrated “MCT oil” has also been growing in popularity.
Research supports the health benefits of a Mediterranean-style eating pattern that includes several different foods. It is the combination of these foods that appear protective against disease, as the benefit is not as strong when looking at single foods or nutrients included in the Mediterranean diet. [12] Therefore it is important to not simply add olive oil or nuts to one’s current diet but to adopt the plan in its entirety.
Once fat adapted, cut back on extra fat: One of the great joys of low-carb keto eating is adding back fat into our bodies after denying them fat for so long. But a keto diet is not carte blanche to gorge yourself on fat, the experts note. If you want to lose weight, you have to burn your own fat stores for energy, not consume all the energy you need by eating fat. So stop the bulletproof coffee and fat bombs for now.
The Harvard School of Public Health recommends that you substitute olive oil for commercial salad dressings as a matter of heart health. Making healthy choices at every meal and for every snack is the most effective, long-term way to lose weight and keep it off. A consistent weight loss of 3 pounds per week is not only enough to take you down a whole dress size in a month, it can be done without depriving yourself. The Weight-Control Information Network also advises that too-rapid weight loss can result in gallstones. Contrary to what many fad diet websites claim, you can’t flush gallstones out of your system by drinking olive oil.
One of the ways to do this that is yielding promising results in research is the ketogenic diet. In a 2017 study evaluating the ketogenic diet in the management of diabetes, researchers showed the diet had the potential to decrease blood glucose levels, the rudimental key to minimizing the occurrence and diagnosis of diabetes. This was further supported in a study evaluating the long-term effects of the ketogenic diet in obese patients, offering similar results in its ability to lower blood glucose levels, as well as decreasing total cholesterol and triglyceride levels.
In 1993 Oldways created the Mediterranean Diet Pyramid – in partnership with the Harvard School of Public Health and the WHO – as a healthier alternative to the USDA’s original food pyramid. Today, the Mediterranean Diet is more popular than ever, with new research every month documenting its benefits, and chefs and home cooks alike embracing Mediterranean ingredients and flavors. Starting at the base of the pyramid, you’ll find:

A typical keto diet is comprised of 80 percent fat, 15 percent protein, and a mere 5 percent of calories from carbohydrates. If you consume 2,000 calories a day, that means just 100 of them are coming from carbs—including healthy carbs like fruits and vegetables. When you eat this way, it triggers ketosis, which means your body has burned through all its carbs and needs to begin burning fat for energy.


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Julius thanks for the reply. I am usually asleep anywhere between 9-10pm. I usually eat dinner early between 5 and 6. Work out at about 7:30(after we put our daughter to sleep Mon, Wed, Fri). I drink caffeine in the mornings. I have a full gym in my garage where I do light weight until fatigue(or close to it) for 3 sets one after the other Bench, Squat, Barbell Rows, Military, and RDL with about a two and a half minute in between. When I am done I usually throw in some auxillaries.. curls, tri’s, etc.. I was thinking of adding HIIT on off days(sprints on treadmill, jump rope). Thank you again!
More Sustained Energy: 90-120 minutes after you eat carbohydrates, your body doesn’t have readily available energy produced from the mitochondria in your cells, so you start “crashing” or lowering your energy. When you are in ketosis, your body can run off your body fat, which is an essentially limitless source of fuel. This prevents any type of crash.
The media have made much of the fact that low-fat diets like Pritikin are problematic because science has shown that HDL levels drop in response to low-fat eating. But science has also found (and the media rarely point it out) that the HDL particles of people on a low-fat diet are working very, very efficiently. (17) There may not be as many garbage trucks, but those that are in force are functioning superbly well and clearing the LDL garbage out.
Picking through the data, the researchers found that the extra olive oil group did slightly better than the extra nut group, but both were clearly superior to low fat diets. The research was also much more reliable than many diet studies because it was a randomised control trial that looked at a large group of people over a long period of time, rather than just monitoring people on one diet for a few days or weeks.
Hi, really encouraging post. I'm considering the Keto diet among others, but I think I need more help and direction. I'm trying to see if I can get any good feedback on some diet programs that I've come across. One that looks possibly promising is the Easy3WeekDiet.com. Does anyone have any experience with or suggestions for this? Thanks for any help.

This research and other data indicate that olive oil is not heart protective, Dr. Robert Vogel told Pritikin Perspective. Dr. Vogel, a cardiologist who has studied heart disease for more than 30 years, counsels his patients to “feast on fish” and other rich sources of omega-3 fatty acids instead of olive oil, and to eat plenty of fruits, vegetables, and whole grains every day.
It's more than just Greek and Italian cuisine. Look for recipes from Spain, Turkey, Morocco, and other countries. Choose foods that stick to the basics: light on red meat and whole-fat dairy, with lots of fresh fruits and veggies, olive oil, and whole grains. This Moroccan recipe with chickpeas, okra, and spices fits the healthy Mediterranean profile.

In one study published in the Journal of Obesity and Research in 2013, scientists at McGill University carried out a randomized control trial to compare the effects of medium-chain triglycerides (such as caprylic acid and lauric acid) and long-chain triglycerides (like olive oil) on body fat storage, energy expenditure, appetite control, and other aspects of weight loss in overweight men.
The Mediterranean diet wasn’t built as a weight loss plan — in fact, because it wasn’t developed at all, but is a style of eating of a region of people that evolved naturally over centuries, there’s no official way to follow it. But it’s popular because it’s a well-rounded approach to eating that isn’t restrictive. Two of the five Blue Zones — areas where people live longer and have lower rates of disease — are located in Mediterranean cities (Ikaria, Greece and Sardinia, Italy). (2) These places are known for having some of the lowest rates of heart disease and cancer worldwide. (3)
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Starting in Italy thousands of years ago and spreading to Greece, Spain and other areas around the Mediterranean, this diet is now successful all over the world for promoting health and longevity. While it’s always existed, even before books and studies were dedicated to it, the diet really began to take hold around the world in the 1990s, when a Harvard University doctor showcased it as a diet useful for improving heart health, losing weight and clearing up other health issues.
All these benefits occurred despite the fact that MCTs are a saturated fat. There was no difference in daily exercise or consumption of total calories of protein, fat, or carbohydrates. There was no calorie restriction, yet the subjects still lost more weight. It further proves that it’s not all about the calories in food, it’s about the information!
“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs — roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs — but recently more concentrated “MCT oil” has also been growing in popularity.
Still, I enjoy cooking and I plan my meals on the regular anyway. With a keto food list in hand and advice from Dr. Axe in my mind, I filled my grocery cart with family-size versions of what I regularly buy (apples, berries, nut butter, kale), and a lot more meat than I ever have in my cart at one time (ground lamb, chicken, REAL bacon). What was missing? Some of my usual high-carb items, like whole-grain English muffins, orange juice, butternut squash, and tortilla chips.
Don’t be surprised if you find yourself parched while you’re on the keto diet. Excreting all that extra water will likely cause a spike in thirst—so make it a point to drink up, Mancinelli advises. There’s no hard and fast recommendation for how much water you should be having on a keto diet. But in general, aim to drink enough so your urine is clear or pale yellow. If it’s any darker, bump your intake.
Cancel, pause, or adjust your order at any time, hassle free. Your credit card will only be charged when your order ships. The discount applied every time is 15% off. Since it would be weird to subscribe to a kettlebell, the subscriptions and subscription discounts are only for things you'll need often, like supplements, foods, and personal care items.
The long-term effects of the keto diet aren’t clear. The fact that the body can derive energy from ketones is an evolutionary adaptation that helps people survive during periods of starvation, when glucose isn’t available to power the brain, points out Charlotte Vallaeys, a nutritionist and a senior food and nutrition policy analyst for Consumer Reports.
In fact, the FDA now allows olive oil labels to carry the claim that its monounsaturated fat can reduce heart disease risks -- with a few strings attached. The claim says that "limited and not conclusive scientific evidence" suggests that eating about 2 tablespoons of olive oil daily may reduce the risk of heart disease. To give this possible benefit, it adds, the olive oil must replace a similar amount of saturated fat in your diet -- and must not increase the total calories you eat in a day.
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