When you want to add some carbs to a workout, you can follow the targeted ketogenic diet. You’re allowed a few extra carbs, but they are only on the days and around the timings of your workouts. The focus is on still getting the exercise without struggling with energy. You wouldn’t need to do this if you get enough fat into your diet and once your body gets into the ketone producing zone.
I’ve tried several brands of MCT oil hoping to save 3 dollars. I don’t need to try any more brands. THM is the best one by far! It’s tasteless and not HEAVY like some I’ve tried. I also just had my annual check up with cholesterol check and ALL my numbers went the right direction! (The numbers that were suppose to be high were higher. The numbers that were suppose to be low were lower!) . Don’t forget that you can use this in salads, over eggs but I like it best in my morning coffee! Lots of ways to incorporate this healthy fat!

The point here is that olive oil is not the magic bullet that made populations along the Mediterranean in the 1950s so healthy. Olive oil was simply a bellweather, or marker, for other features of the Mediterranean diet, like plenty of fruits, vegetables, whole grains, and exercise, that actually did make Mediterranean populations healthier than those in the U.S. or Northern Europe, where more fatty animal products were consumed.
50 yr old ~ retired dancer (huge discipline with diet exercise most of my life) ~ yoga practitioner/teacher ~ through menopause at age 45, developed hypothyroidism, gained 50 lbs. ~ very high nightime cortisol, morning low ~ on NDT (natural dessicated thyroid medicine) ~ am easily exhausted, poor sleep since 2009, love juicing everything and find it easy to consume since appetite is low most days and eating food usually triggers intestinal discomfort…I like pea protein shakes a lot ~ always on the hunt for natural sweeteners but rarely find one I like that is healthy ~ love butter ~ recently found grilled salmon to be delicious ~ love all sorts of fruits & veggies ~ NEED to lose this burdensome weight!!! ~ exercise is limited due to adrenal fatigue, but love my gentle yoga 5 days per week
Keep in mind, however, that consuming too much protein at any given meal can decrease your levels of ketosis. To mitigate this effect, you can divide your protein intake into equal amounts throughout your meals. If you workout, then consider consuming more protein after and/or before your workouts because this protein is less likely to spike insulin levels and reduce ketone levels.

I can tackle coconut oil and avocado just fine. But there was one thing about the next two weeks that was looming over me: the intermittent fasting (IF) Dr. Axe built into his program. (Not all keto diets include this.) On Keto360 you can choose from three different eating windows, and I went for the longest: noon to 8 p.m., which meant I wouldn't be eating solid food until midday. I have an active fitness schedule, which needs fuel (and recovery) on a regular basis, so I was concerned I'd really miss my morning yogurt with berries and be left feeling hangry by 10 a.m. (Not to mention, some food pros feel the potential benefits of intermittent fasting might not be worth the risks.) Dr. Axe assured me that not only could I handle the IF, but that temporarily starving the body this way will allow it to heal. "When you're fasting for a period of time, you're essentially letting the systems of your body completely rest and recover." And he's right. This is exactly why sleep is the most important thing for weight loss and health, why there are such things as beauty night creams, and why rest days are crucial to meeting any fitness goal. The breaking down of food, the rapid turnover of cells, and the repairing of muscle tears all happen during rest.


• Other research suggests MCTs help with weight loss by reducing your appetite. As reported by Mental Health Daily:12 "Some scientists speculate that MCT acts on various hormones such as: cholecystokinin, gastric inhibitory peptide, pancreatic polypeptide, peptide YY and neurotensin. The precise mechanism of action of MCTs remains unknown, but it is known to induce satiety and reduced appetite compared to [LCTs]."
So if you are experiencing a weight-loss stall, our experts recommend you look at how much fat you are consuming and see where you might cut back without harming the tastiness or quality of your food or your feeling of fullness, and without bringing back the cravings and blood sugar swings. Don’t starve yourself, but be mindful of excess fat for now. Samantha decided to cut out her bulletproof coffee for now.
MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily and can withstand high temperatures. This is crucial, because even certain “good fats” are not well-suited for cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily. Both coconut oil and MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.
Current lifestyle — Sleep, nutrition, and activity level are all key factors when it comes to weight loss. The more drastic the changes in these areas, the more likely you are to witness dramatic changes in your weight. In other words, if you currently eat healthy, get plenty of sleep, and are moderately active, you will lose weight on keto, but it won’t be as fast or as drastic as someone who isn’t eating healthy, getting enough sleep, or exercising.
Great article and very inspiring. I am very interested in the Keto lifestyle. My husband has Chrons disease and a friend of ours was telling us about the Keto diet. From the research I have done this seems very beneficial. However, I am struggling with the meal planning part of this. I currently plan our meals and grocery shopping weekly and know if I had a meal plan/recipes that we could be very successful. Do you have recommendations or suggestions on a place to find this?
Day 8: I'm still struggling to find a morning beverage that I enjoy and that keeps me full, so I try flavorless collagen protein powder with my coffee plus a splash of macadamia nut milk. It still isn't the same as a French press with cream, but it's a win! On the solid-food front, I'm starting to get a little grossed out about all the meat I've eaten in the past week. It's more than I'd normally eat in three times as long. Lamb burgers, turkey lettuce-wrap tacos, chicken salads. My digestion is off (even though I take probiotics every morning), so Dr. Axe recommends his Keto Digest supplements at lunch. They contain fat-digesting enzymes to help break down the extra fat and protein that my body isn't used to consuming, and it helps.
I'm not usually a fan of prescribed "diets"-I live by more of the anti-diet mantra. Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. So, when I had the chance to give Dr. Axe's new Keto360 program a two-week test run, I did some serious digging on the ketogenic diet and whether it's healthy.

After the initial drop in weight due to water loss, your body will then begin to adapt to using fat as its main energy source. At this stage, you’re becoming “fat adapted.” This is the point in the process when you achieve a state of ketosis, meaning your body switches from using glycogen as its fuel source to using fat. When your body starts burning fat for energy, it produces ketones (also called ketone bodies). You can test your body’s level of ketones to determine whether or not you’re in ketosis.


1. Healthy Grains: Whether enjoyed for breakfast, lunch, or dinner, whole, healthy grains are full of fiber, antioxidants, and anti-inflammatory properties. A 2015 study in JAMA Internal Medicine linked whole grains and lower mortality, especially from chronic diseases such as cardiovascular disease and type-2 diabetes. Common whole grains include brown rice and oats, while ancient grains such as quinoa, amaranth, farro, buckwheat, and bulgur pack the added perk of being gluten-free.
Some people are firm believers in taking MCT oil daily just like a supplement, straight from the spoon or mixed into drinks. MCT oil has no taste or smell, so this is an option if you’re really looking to increase your intake quickly. But be careful — a little goes a long way. People should start off with half a teaspoon and work their way up to one tablespoon.
Medical and public health research suggests that body weight and BMI are useful indicators of health. According to the National Institutes of Health, being obese and morbidly obese is significantly associated with an increased risk of developing serious health issues such as certain cancers, heart disease, type 2 diabetes, high blood pressure, and kidney damage. [2, 3, 4] Maintaining a healthy weight is a critical way to prevent the onset of many of these health problems.
MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily and can withstand high temperatures. This is crucial, because even certain “good fats” are not well-suited for cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily. Both coconut oil and MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.

To maintain ketosis (where you burn fat rather than sugar for energy), you need to keep your carb intake to around 20 to 50 grams daily. Some of my patients have to go to the lower end to get those results. That doesn't mean you can't incorporate some carbs: You can fit plenty of green vegetables and low-sugar fruits like berries and avocado into even a 20-gram carb allotment.
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Are you tracking your calorie intake? Healthy fats also have higher calories and can put you at or over your bodies calorie requirement. Calculate the calories that you have been eating over the past while and then check how many calories you should actually be taking in. If you want to lose weight you have to be in calorie deficit regardless of whether you are in ketosis or not.
Finally, people eat about nine servings of fruits and vegetables a day on a Mediterranean diet. (1) Produce packs an array of disease-fighting antioxidants, and people who fill their diet with these foods have lower risk of disease. Yet as the National Institutes of Health points out, it’s not known if it’s the antioxidants or other compounds (or general healthy eating patterns) that are responsible for these advantages. (5)
Coconut oil is blowing up in the health and wellness scene, but there’s a catch to all the so-called benefits. Coconut oil contains different strains of fats and not all of these strains are equally effective for energy and fat loss. That’s why I specify the exact types of oils that work best in “The Bulletproof Diet,” and why Bulletproof makes Brain Octane Oil and XCT Oil, neither of which is the plain MCT oil found in coconut oil.
The kidneys play an important role in metabolizing protein, and it’s possible that eating too much of the nutrient can have a negative impact on kidney function. While ketogenic diets are supposed to be much higher in fat than they are in protein, many keto eaters make the mistake of loading up on lots of meat, Mancinelli says. The result? You could end up eating way more protein than you actually need.
There’s no required schedule of meals and snacks, either, but the diet does emphasize the social aspect of eating—like sitting down at a table with friends or family. “When you talk about the pillars of the Mediterranean lifestyle, diet is only part of it,” says Weinandy. “Regular social interaction and staying active with exercise are also really important.”
I’ve been doing keto for a month now. Cheated on Sunday to hopefully reboot this diet because I’ve only lost 3lbs. I’ve been within my carbs and doing everything right. Somehow just not loosing weight. I’ve lost 50lbs before just eating healthier so I don’t understand why this isn’t working for me? If anyone has any advice it would be helpful, I’m trying to stick this out for my mom so she stays healthy but it suck not loosing. I’m 26 and 219lbs so I have plenty of fat to loose.
The problem and the struggle for all the people we see, not just menopausal women, is they don’t know what hunger and fullness really are. They come to us after years and decades of a low fat high carb diet. So they are used to a feeling of fullness that is fuller than full. So we need to retrain ourselves to understand that full enough is the way you should feel.

Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
It reduces risk of disease. A growing number of studies suggest that people who follow a Mediterranean diet are less likely to die of heart disease than people who follow a typical American diet. (1) What’s more, evidence is emerging that shows people who eat this way have a lower risk of colon cancer, prostate cancer, and some head and neck cancers, according to studies published in September 2016 in the British Journal of Cancer and in February 2018 in the Journal of Urology. (27,28,29)
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Outside of Reddit, I have never seen what I would call a great write up on keto. Following one of these purchased plans, with lots of expensive supplements, is not only unnecessary but usually contains lots of bad advice. I can't even begin to imagine why you would be told that Granny Smith apples, which come in at around 12 net carbs per cup, are ok but brussel sprouts (~3.5g net carbs per cup) or carrots (11g net carbs per cup grated) are not. Doesn't even make sense. A spoon of peanut butter kick you out of keto? ~4-6g net carbs per 2T! The keto diet is not hard and it is very sustainable as a way of eating permanently. Part of America's problem with weight is that they think everything needs to be handed to them in a bottle or package, with no work or thinking involved. Keep your daily intake of net carbs very low (less than 30 is probably best) and get your carbs from healthy natural foods before you reach for prepackaged food. Moderate protein. Eating tons of fat is not a requirement. Keto is called high fat because in terms of percentages, you are getting the most calories from fat. If you eat moderate protein and very low carb, you need to get the rest of your calories from somewhere. I'm a 40 year old female and lost 100+ lbs eating keto with no purchased plan and no bs supplements. I still eat that way 4 years later. I have arthritis but I run, I lift weights, I ride horses, I ride bikes, I live a very healthy, active lifestyle since losing the weight and finding keto. I have tried to go back on a standard American diet and immediately lose my motivation and energy, my body feels awful. The benefits of keto go far beyond weight loss. The hardest part about eating keto is social because so many people think it's so hard and there are so many misconceptions. It is completely sustainable as an individual.
Your brain is largely made up of fatty acids, so you need a steady supply from your diet to feel your best, think clearly, perform well at work and stay sharp well into older age. Medium-chain fats are believed to be one of the most easily digested, utilized and protective fatty acids that exists. According to leading Neurologist Dr. Perlmutter, you can boost the availability of ketones for your brain by simply adding coconut oil or MCT oil to your daily regimen. But to make this effective, carb restriction is a must! “MCT oil not only feeds your brain cells, but also improves your gut health—which is largely connected to cognitive functioning thanks to the “gut-brain connection.”
If you want to incorporate elements of the Mediterranean diet into your life, Weems recommends starting by adding more fruits and vegetables. “The recommendation is to get around nine servings of produce a day, and most people aren’t reaching that number,” she says. “If you’re drinking wine and eating olive oil but you’re not adding the fruit and veggies, you’re not getting the most important benefits.”
Shortly after World War II, Ancel Keys and colleagues (including Paul Dudley White, later President Eisenhower’s heart doctor) organized the remarkable Seven Countries Study to examine the hypothesis that Mediterranean-eating patterns contributed directly to improved health outcomes. This long-running study examined the health of almost thirteen thousand middle-aged men in the United States, Japan, Italy, Greece, the Netherlands, Finland, and then-Yugoslavia.
Dr. Hallberg notes that vigorous exercise can sometimes create a false weight plateau. “If you are exercising to the point of getting sore, you are tearing muscle — which is a good thing, that is how we build muscle, by micro-tears.” But in order to deal with that, the body sets off a small inflammatory response, which causes people to retain fluid. “So after a vigorous workout you can jump up a few pounds overnight. It is not a real plateau, it is a pseudo plateau.”
Over the past 50 years, what we think of as Mediterranean fare has changed. Many of us picture huge, three-hour feasts with multiple courses of pizza, lasagna, racks of lamb, long loaves of white bread, and endless bottles of wine. But the true Mediterranean Diet is based on the region’s traditional fruits, vegetables, beans, nuts, seafood, olive oil, and dairy—with perhaps a glass or two of red wine. That’s how the inhabitants of Crete, Greece, and southern Italy ate circa 1960, when their rates of chronic disease were among the lowest in the world and their life expectancy among the highest, despite having only limited medical services.And the real Mediterranean diet is about more than just eating fresh, wholesome food. Daily physical activity and sharing meals with others are vital elements of the Mediterranean Diet Pyramid. Together, they can have a profound effect on your mood and mental health and help you foster a deep appreciation for the pleasures of eating healthy and delicious foods.
Absolutely! While others are proud to be 93% MCTs, Perfect MCT Oil is 100% MCTs. To check the percentage of MCTs in a product, simple divide the amount of MCTs by the Total Fat. If you look at the Supplement Facts for our Perfect MCT Oil you will see we have 14 grams of MCTs and 14 grams of Total Fat, thus 100% MCTs per serving. You can also look over our Ingredient Panel and Lab assay to show that our product contains nothing but pure, Organic MCT oil.
It reduces risk of disease. A growing number of studies suggest that people who follow a Mediterranean diet are less likely to die of heart disease than people who follow a typical American diet. (1) What’s more, evidence is emerging that shows people who eat this way have a lower risk of colon cancer, prostate cancer, and some head and neck cancers, according to studies published in September 2016 in the British Journal of Cancer and in February 2018 in the Journal of Urology. (27,28,29)
We will then act out our ancestral programming by eating the most calorie dense foods (i.e., pizza, french fries, cookies, cakes, etc.) and eating much more of those foods then what our body needs to energize itself until the next meal. This results in a vicious cycle of overeating and weight gain with the subconscious intention to prepare us for famine — famine that never comes.
Most people in the Mediterranean eat a balanced breakfast within one to two hours of waking up, which starts their day right by balancing blood sugar when it’s at its lowest. They then typically eat three meals a day that are filling, with plenty of fiber and healthy fats. Many people choose to have their biggest meal mid-day as opposed to at night, which gives them the opportunity to use that food for energy while they’re still active.

Eating fat has virtually no effect on blood sugar and insulin levels, but too much protein can actually drive up insulin levels in the blood and interfere with the process of burning fatty acids in the body. It’s critical to get the right balance of fats and protein in order to promote ketosis and weight loss. See my post about the Top 10 mistakes people make on their ketogenic diet plan.


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.
One review, published in April 2016 in The American Journal of Medicine, looked at five research trials on overweight and obese people and found that after one year those who followed a Mediterranean diet lost as much as 11 pounds (lbs) more than low-fat eaters. (6) (They lost between 9 and 22 lbs total and kept it off for a year.) But that same study found similar weight loss in other diets, like low-carb diets and the American Diabetes Association diet. The results suggest, the researchers say, that “there is no ideal diet for achieving sustained weight loss in overweight or obese individuals.”
Like the ketogenic diet, the subjects aimed to eat 20 grams of carbohydrates per day or less for a 2-3 month induction phase; then, they were asked to eat 50 grams of carbohydrates daily for the following 9-10 months. All participants were instructed to maintain a calorie deficit and utilize professional support to adjust to their diet and make sure that they stayed healthy. Additionally, the research team emphasized general health-promoting behaviors such as regular exercise and using nutritional supplements.

Available research on the ketogenic diet for weight loss is still limited. Most of the studies so far have had a small number of participants, were short-term (12 weeks or less), and did not include control groups. A ketogenic diet has been shown to provide short-term benefits in some people including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these effects after one year when compared with the effects of conventional weight loss diets are not significantly different. [10]
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“Certainly, a single high-fat meal has been shown to impair blood flow in part because of acute damage to the endothelium, which may explain why angina is often much worse for several hours after each high-fat meal. A vital question scientists must ask is: ‘How much inflammatory damage do dietary fats cause, and, as a result, how much cardiovascular disease are they causing’?”
Consume more beef and high-fat dairy. These keto foods contain high amounts of a fatty acid called Conjugated Linoleic Acid (CLA). CLA has been found to improve fat loss by a variety of different mechanisms. To get as much CLA as possible, source your dairy and beef from 100% grass-fed cows. CLA content is 300-500% higher in beef and dairy from grass-fed cows, compared to grain-fed cows.
It requires a pit stop in the liver rather than getting immediately converted into energy like the other MCTs above. This is why it is more accurately described as an LCT, not an MCT like marketers claim. It raises cholesterol more than any other fatty acid (not necessarily a bad thing.) It is also commonly cited as having antimicrobial benefits, which it does…except the shorter chain MCTs are more effective against aggressive candida yeast and even gonorrhea and chlamydia (as a monoglyceride).[3][4]
“Certainly, a single high-fat meal has been shown to impair blood flow in part because of acute damage to the endothelium, which may explain why angina is often much worse for several hours after each high-fat meal. A vital question scientists must ask is: ‘How much inflammatory damage do dietary fats cause, and, as a result, how much cardiovascular disease are they causing’?”
Recently, many people have begun to question the usefulness of BMI as a general indicator. A sizable amount of people who may be overweight or even obese may be classified as such even though they have a high amount of muscle. Conversely, people with a “healthy” or low BMI may have a high level of body fat and actually be at a greater risk for developing health problems. [5, 6]
As a dietary supplement, take 1 tablespoon (15 mL) 1 to 4 times daily. Onnit Pure Premium MCT Oil can be mixed into smoothies, or try it with Hemp FORCE for a certified delicious protein shake. Can also be used as a substitute for conventional oils in salad dressings or unheated sauces. Not recommended for cooking due to its relatively low boiling point. Not recommended for use with Styrofoam or any other foam-based material.
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Keep in mind, however, that consuming too much protein at any given meal can decrease your levels of ketosis. To mitigate this effect, you can divide your protein intake into equal amounts throughout your meals. If you workout, then consider consuming more protein after and/or before your workouts because this protein is less likely to spike insulin levels and reduce ketone levels.
Drinking more than a tablespoon or so of olive oil in a day can have a laxative effect. That can lead to diarrhea, which leads to dehydration and possible laxative dependency. Also, olive oil does contain calories. Dipping bread in olive oil instead of buttering it will save you the saturated fats in animal products, but a tablespoon of olive oil contains 120 calories, where a tablespoon of butter only has 100. Twenty calories isn’t enough to tip the scales, but calories can add up fast if you’re not paying attention.
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