Note to all potential buyers: these are meant to support a ketogenic diet (no carb, high fat, moderate protein), a specific diet which takes time and dedication to engage in. These are not “silver bullets” that will cause rapid weight loss without diet and exercise, so don’t expect it. No such products exist, on Amazon or otherwise. On the other hand, if you’re following a ketogenic diet already and need a little boost every now and then, these are for you. Watch out, though, they have a lot of caffeine. Three pills have 200 mg, the equivalent of several cups of coffee. If you can tolerate it, go for it. Just don’t make a regular habit of it.
What’s really intriguing is that high-fat meals increase inflammation even when calorie intake is restricted and weight is lost. In a study published in the Journal of the American College of Nutrition, a diet high in fat raised an inflammatory protein (CRP) in the blood by 25% despite the fact that the subjects lost weight. By contrast, CRP levels dropped by 43% when the subjects lost the same amount of weight on a low-fat, high-carbohydrate diet. (6)
A study in the Journal of Lipid Research conducted at the University of Kentucky clearly demonstrated in animals that a high-fat diet promoted the absorption from the gut of lipopolysaccharides (LPS), toxic substances that are part of bacterial cell membranes. That’s troubling because high levels of LPS trigger immune cells to increase inflammation. (7)
Extra virgin olive oil is one of the few oils that can be eaten without chemical processing. (Nearly every other vegetable oil has been detoxified and refined with steam and solvents). Fresh pressed olive oil can be eaten immediately and retains the natural flavors, vitamins, minerals, antioxidants, and other healthy products of the ripe olive fruit.

Unlike conventional diets, the Mediterranean diet doesn't restrict you to a daily allotment of calories, fat, or sodium. Instead, it’s about what you’re eating, from heart-healthy unsaturated fats to satiating, high-fiber foods. Taking these ideals to heart, we’ve constructed a Mediterranean diet meal plan for beginners from breakfast to dinner. Our recipes maximize flavor and nutrition to create balanced and colorful plates that marry whole grains with vegetables, lean proteins, and more. On top of all of this deliciously nutritious eating, make sure to work physical activity into your day, especially if you have a desk job.
Current weight — In order to lose weight, you need to be in a caloric deficit which means you need to burn more calories than you consume. That being said, your current weight is the number one determining factor for how fast you’ll be able to lose weight. This is because the heavier you are, the higher your metabolic rate is (your ability to burn calories in a given day). So, individuals with more weight to lose typically lose weight faster and more easily in the initial stages than those who don’t weigh as much.
I’m so very happy I found your page! I was on the ketogenic diet a couple of years ago and there wasn’t much information back then as there is now. I followed the diet and lost 25 lbs but fast forward to today Im 17 lbs heavier so I’m back on it again but this time I’m concerned because unlike before I wasn’t working out at all! I now train 6 times a week. I’m not skinny but I do consider myself a fit person and run 5k’s, obstacle course races and now training for my first CrossFit competition but I felt a devastating hit to my performance this week. I mean I know it’s normal to be weak and fatigued in the beginning but I’m not so sure if keto is the best diet for me now that my goal is to perform for these OCR and drop weight while still building muscles. Any advise for me?
Following a very high-fat diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog.” Though these uncomfortable feelings may subside, staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods like a crunchy apple or creamy sweet potato may present new challenges.
When your body goes into ketosis, it will start to produce by-products called ketones. This includes acetone—yes, the same chemical found in nail polish remover, which your body actually naturally makes on its own, according to a 2015 review of research. Because acetone is a smaller molecule, it tends to make its way into your lungs. You’ll eventually exhale them out, resulting in “keto breath.” Your mouth might also have a metallic taste, but it won’t last forever as you adjust to the diet. Just be diligent about brushing your teeth!
We require these two ingredients (Fat + carbohydrates) to be eaten around the same time in order for our bodies to store/produce fat. If we are unable to store or produce any new fat, then any time that our body isnt given enough energy (such as through the sugars and starches we eat), it will be forced to break down old fat in order to meet our energy needs. In the world of dieting, we call this weight loss. Ketosis is the exploitation of this chemical nature of our body. One may either eat mostly carbohydrates with little to no fat, in order to achieve ketosis (you must eat protien though or your body will burn your muscles away in search of protien–luckily many grains are a good source of potien), or you can focus on eating fat and cut out most carbohydrates (leaving up to 20 to 50 carbs left in a daily intake)(again, ensuring that you do take in protien evrryday or else your body will burn your muscle as well as fat to meet its needs).
“The eating style with the most impressive evidence to support its health benefits is the Mediterranean diet. However, this is not the American version of the Mediterranean diet, which tends to be heavy on pasta, pizza and meat. Instead, it's the traditional peasant Mediterranean diet, whose followers could not afford refined sugar, processed foods, butter and meats. Instead, they grew and ate their own vegetables and berries, and tended orchards of olives, nuts, and fruits. They fished the seas and rivers for their protein, which was rich in omega-3 fats. They consumed modest amounts of fermented dairy such as yogurt and cheese. Many of them during their largest meal of the day would enjoy a glass of red wine from their own vineyards. This diet and lifestyle has been proven in many large studies to be the healthiest eating pattern in the world; and it helps that it is delicious as well as nutritious.”
You can get abundant lauric acid by just eating a tablespoon or two of coconut oil; there is no benefit to refining it and buying it separately when it’s so common in plain coconut oil. If you use cheap lauric acid to cut the potency of true biological MCT oil, you’re making it so weak that you’re not going to feel the energy effects that come from the much more powerful C8 or C10 MCTs found in XCT or Brain Octane.
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.
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.
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I've been doing the keto diet for a couple of years now, and there's one thing I can tell you: the longer you follow it, the more benefits you get! It also gets much easier! That's because, once your body is fat adapted for a long period of time, it get's easier to get back into ketosis. You simply need to train your body to do it. Once you've been fat adapted for a few months, you can even add a few carbohydrates back into your diet from time to time. So understand that you aren't saying goodbye to carbs forever, you are just getting smarter about how to use them! For more go to http://www.easyketomealplan.org/

Hi, I’m a 35 year old mother of twins toddlers. I have always been around 115 to 125 pounds. Right now I am at 135 pounds and I am desperately trying to loose between 15 to 20 pounds but I have been unable to do so. I exercise regularly. Weights as well as cardio abt 4 to 5 times a week. I have been wanting to get on keto since a while. Please advice me how to get started? I am basically looking for how many grams of fat protein and carbs my body will initially need.


Bottom Line: Research has shown in both humans and other primates that diets high in fat and cholesterol promote atherosclerosis. By contrast, research in animals and humans, such as the Stanford Coronary Risk Intervention Project, have demonstrated that diets very low in total fat and cholesterol can not only prevent atherosclerosis but actually shrink plaque and reverse atherosclerosis.


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.
Add in intermittent fasting: Once you are fat-adapted, hunger pangs diminish and it is easy to go for longer periods without eating. Many people naturally stop eating breakfast — they just aren’t hungry when they wake up. The number one rule of low-carb eating is “eat when you are hungry and stop when you are full.” So if you are not hungry try fasting for 16 hours, and then eating just lunch and dinner in an 8-hour window, called a 16:8 fast. Or try eating dinner one night, than fasting until dinner the next night, doing a 24-hours fast.
Dr. Wendy Kohrt, of the University of Colorado Denver, leads its IMAGE program (Investigation into Metabolism, Age, Gender and Exercise) and has been studying the impacts of menopause for more than 20 years. She has found that during menopause women’s metabolisms slow by about 50 calories a day and that women experience more food cravings, less movement and more muscle loss, which together create a quadruple whammy for gradual weight gain over time. Kohrt notes, however, that menopause itself has been vastly under-researched over the years, a point shared by other commentators, considering the impact it has on the health and wellness of millions of women.
You may also want to try a cyclical keto diet, or carb cycling. You follow the standard keto diet for 6 days of the week, when you eat less than 50 grams of net carbs a day. But on one day of the week, you increase your carb intake to roughly 150 grams of net carbs. Doing this satisfies any carb cravings you might have, making it easier to sustain keto in the long-run. Learn more about the benefits of carb cycling and weight loss here.
Too many "legal" high-calorie foods can sabotage your keto diet. So can lots of other things. One way to pinpoint those potential glitches is through a food journal. One study found people who tracked everything they ate lost twice the amount of weight as those who didn't track what they ate. A food journal also keeps you honest and compliant with your keto plan.
Sources: Marco Petrini, President of Monini North America, Inc., Olive Oil from Spain, Cat Cora chef and TV personality, founder of Cat Cora’s Kitchen by Gaea, Kaldi Olive Oil, Euphoria Greek Extra Virgin Olive Oil, Fran Gage author and olive oil expert, Theo Stephan founder of Global Gardens and author of Olive Oil and Vinegar for Life, Monell Chemical Senses Center, Olive Oil Times, Rip  Esselstyn, author of The Engine 2 Diet. Inspired by “The Island Where People Forget to Die” in the New York Times Magazine.
Complex high fat foods such as extra virgin olive oil, when eaten with a wide variety of other healthy polyphenol-dense foods, provide the basis for a rich and diverse community of gut microbes. This diversity is increasingly being shown to be important for our health. The original PREDIMED study didn’t measure gut microbes directly (although subsequent research is doing so) but the striking benefits of the Mediterranean diet and particularly extra virgin olive oil are that they are superb gut microbe fertilisers and improve gut health.
For example, a 2003 study published in the Journal of Obesity and Related Metabolic Disorders showed that after comparing long-term consumption of MCTs and LCTs on energy expenditure, body composition and fat oxidation in obese women, the MCTs had more significant effects. Substitution of MCTs for LCTs in a targeted energy balance diet proved to offer better prevention of long-term weight gain due to increases in energy expenditure and fat-burning. (2)
The Mediterranean diet is not a low-fat diet. Fat is actually encouraged, but only healthy varieties such as monounsaturated fat from olive oil and polyunsaturated fat (specifically omega-3 fatty acids) from certain fish and shellfish. Unhealthy fats such as trans fats and saturated fats, which are often found in processed foods and red meat, are discouraged. While the Mediterranean diet is strongly plant-based, it is not exclusively vegetarian. Fish, shellfish, and a little poultry are welcome, but they should never trump whole grains, fruits, vegetables, or legumes in a meal.

Medium-chain triglycerides (MCTs) are fats that are naturally found in coconut and palm kernel oils. They’re more easily and rapidly digested than other types of fats. MCTs are readily absorbed from the GI tract and are metabolized very quickly by the liver, where they are reported to encourage the use of fat for energy rather than for storage.* Numerous studies suggest that substituting MCT oil for other fats in a healthy diet may therefore help to support healthy weight and body composition.*


Good fats in olive oil, nuts, and fish are beneficial for our health, and science is continually proving this to be the case. Recent studies have shown that consuming a Mediterranean diet with extra virgin olive oil leads to lower rates of cardiovascular diseases and cancer. And now there is evidence that the healthy fats in olive oil is linked to weight loss.

Another influencing factor is that this diet encourages people to spend time in nature, get good sleep and come together to bond over a home-cooked healthy meal, which are great ways to relieve stress and, therefore, help prevent inflammation. Generally, people in these regions make sure to spend a lot of time outdoors in nature; eating food surrounded by family and friends (rather than alone or on-the-go); and put aside time to laugh, dance, garden and practice hobbies.
Maintain adequate protein intake. Too little protein and you lose muscle mass and starve the few parts of your body that can’t use ketones as an energy source, like portions of your red blood cells, kidneys and brain. Too much protein and you inhibit ketone production. Make sure you consume enough protein to support your vital functions, but not too much that protein becomes your alternate glycogen source.
In 2010, researchers published findings showing MCTs help lower your risk of developing metabolic syndrome,18 which includes a cluster of symptoms such as abdominal obesity, high blood pressure and insulin resistance. Unlike carbohydrates, ketones don't stimulate a surge in insulin. Another benefit is that they don't need insulin to help them cross cell membranes, including neuronal membranes. Instead, they use protein transporters, which allow them to enter cells that have become insulin resistant.
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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.
MCT oil powder is a unique form of dietary fat rapidly absorbed by the body and has a wide range of health benefits. Supplementation with MCT powder can help combat fatigue, suppress appetite[*], enhance thermogenesis (aka ‘fat burning’)[*] and help your body adapt to using ketones for fuel. A recent scientific review showed that MCTs can effectively decrease body weight, total body fat, hip circumference, waist circumference, total subcutaneous fat and visceral fat[*]. Check out this articlefor more information on how to supplement with MCTs.
The polyphenols in extra virgin olive oil act as antioxidants to rid the body of free radicals that would otherwise damage cells, or even lead to cancer. A study found that drinking olive oil inhibited colon cancer at various stages of the disease. So why not use it to fend off cancer to begin with? This is not to say that you should skip those recommended colonoscopies after age 50, but go ahead and add olive oil to your daily regimen as a preventative measure.
Milk is limited. There are no long-term risks to eating Mediterranean, says Cohen. But you may be put off if you’re big on eating a lot of milk and rely on it to get all the calcium you need. You’ll get to eat cheese and yogurt, but in smaller amounts. "To get enough calcium in the diet without milk, one would need to eat enough yogurt and cheese, or seek nondairy calcium sources," says Cohen. If needed, drink skim milk. Otherwise, nondairy calcium sources include fortified almond milk, sardines, kale, and tofu made with calcium sulfate. (30)
Plus, it's not like I couldn't feed my body anything until noon. Low-carb keto drinks such as tea, water, and coffee were all options, and Dr. Axe suggested adding protein (such as his bone broth or collagen protein powders) to my liquids to help fend off hunger. So, throughout my two weeks, I experimented with Dr. Axe's bone broth protein and collagen protein, as well as unsweetened nondairy milks such as almond and oat milk. I'll cut to the chase on this one: While expert opinion is mixed on the bioavailability of collagen powder and its potential health benefits, through trial and error, I landed on coffee with oat milk and collagen peptides as my go-to morning brew. I also took some of Dr. Axe's Keto Fire supplements in the morning. They contain exogenous ketones, which is a fancy way of saying bonus ketones my body doesn't produce on its own.

I've been on Ketogenic diet now for almost 4 wks. Iv'e lost 6 lbs., my diabetes 2 is in total remission with a morning fasting glucose reading of 92. I'm off my high blood meds they are no longer needed. The eczema inside my ears has totally disappeared! I have no problem with not eating carbs because after the 4th day with almost zero carbs, I no longer crave them. The only last question I have is ................will my high cholestrol get worst?? I'll post another comment after I have my blood work done in one more month.

Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more
“Dietary fat is rewarding,” said Dr. Andreas Fritsche, study co-author and nutritional medicine professor at the University Hospital Tübingen in Germany. So rewarding, in fact, that it could be used as an effective dieting tool, though further studies are needed. “If you eat a fat-free aroma extract which is commonly associated with fat, it is possible that you get the rewarding effect of fat-triggered sensations without calories,” Dr. Fritsche said. 

Beyond plant foods, another major staple of the diet is locally caught fish and a moderate consumption of cow, goat or sheep cheeses and yogurts that are included as a way to receive healthy fats and cholesterol. Fish like sardines and anchovies are a central part of the diet, which usually is traditionally lower in meat products than many Western diets today.
You can approach keto in a number of different ways. On some keto diets, like dirty keto, it doesn’t matter where your fats, protein, and carbs come from. So dinner could be a bunless cheeseburger with extra bacon. Eating bad fats like low-quality vegetable oils, packaged low-carb snacks, and processed cheese dials up inflammation, making weight loss more challenging.[8]
You still have to cap alcohol. The hallmark of a Mediterranean diet is that drinking red wine socially is thought to be one reason why the diet is so healthy. But women should still stick to one glass, and men two glasses. If you have a history of breast cancer in the family, know that any alcohol consumption raises that risk. (31) In that case, talk to your doctor to find out what’s right for you.
On Cyclical keto, I noticed these weird bouts of depression every time I carbed up on the weekends. I saw this study and they were linking inflammation to depression and it makes sense because every time I knock myself out of ketosis, I deal with this weird depression, then a few days back into keto, my head feels more clear. Strict keto is where I feel the best. This is where I’m getting the best results. I keep my fat percentage higher, around 80 percent."
If you stop taking MCT oil for a while and then restart, begin with a small amount again to allow your digestive system to readjust. That said, MCT oil is often more easily digested by those struggling to digest other types of fat, such as those with malabsorption, leaky gut, Crohn's disease or gallbladder impairment (such as an infection or if you had your gallbladder removed).
Another study, published in the New England Journal of Medicine in 2008, assigned 322 moderately obese adults to one of three diets: calorie-restricted low-fat; calorie-restricted Mediterranean; and non-calorie-restricted low-carb. After two years, the Mediterranean group had lost an average of 9 7/10 pounds; the low-fat group, 6 4/10 pounds; and the low-carb group, 10 3/10 pounds. Although weight loss didn't differ greatly between the low-carb and Mediterranean groups, both lost appreciably more than the low-fat group did.
Wow! You look great. I am in. Always worked out, always ate what I thought was cleanly. 2 years ago I began eating primally and was in awesome shape but let the stresses of the wine biz add it back on. A piece of bread (or 3!!!) here and there, etc. In just two days, I’ve lost 3 lbs. I work out 4 days a week (2 day split x 2, all free weights) and HIIT 2 x a week (usually one day on its own and then on chest/back/tri day). No fears of bulking up (I’m female).
I weigh approx. 200 lbs 5’10” tall woman. I would have 3 eggs and 1 tbls butter for breakfast, than for lunch a shake: spinach, flax seeds, chia seeds, 1 tbls coconut oil, avocado, lemon. Snack: a keto bar http://www.ketobars.com/ and dinner: some green veggies with a salmon or steak. I use myfitnesspal for calorie counting and set my daily calorie goals at 1200, with 85% fat, 10% protein and 5% carbs. Out of that I would have 81g of fat, 36g protein and 22g carbs. Does that look like a good plan for keto diet? I would appreciate your help on this. Thank you in advance!
KETO WEIGHT LOSS is designed for ketogenic and low-carb dieters looking to increase fat burning power. When following these diets, the body goes through a transition from burning glucose (sugar) for fuel to burning fat for fuel. During this phase known as “keto adaptation”, you may feel unmotivated, tired and lose focus (sometimes known as the keto flu). KETO WEIGHT LOSS was created to help fight these unwanted side effects, while assisting your body in torching fat.*†
Day 7: Peak exhaustion set in back on days 3 and 4, but I rounded the corner and started to feel more like myself the last couple days. Now at the halfway mark, I feel like I've gotten this keto meal-planning thing down-even if the food isn't everything I hoped and dreamed. (More on that below). Plus I'm able to effectively train the way I'm used to. Over the weekend I hit the barre, the bike, and the (kettle)bells, and it feels great. I have my energy back and then some. And I simultaneously feel lighter (down another pound) and stronger.
At the end of the twelve months, 60 participants (about 82%) in the low-fat group and 59 participants (about 79%) in the low-carbohydrate group successfully completed the trial. The decrease in body weight was substantially greater in the low-carbohydrate diet group which lost four times as much weight as the low-fat group (1.1 kg vs. 4.4 kg). [18]
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.
"I always make an assessment of whether or not the cheat is worth it and 99 percent of the time, it’s not. If I do have a cheat meal, I don't worry about what the scale says afterward. I want to be happy with the decision before I make it, during it, and after I make it. A lot of it is living with your decisions and not beating yourself up over it."

KETO WEIGHT LOSS is designed for ketogenic and low-carb dieters looking to increase fat burning power. When following these diets, the body goes through a transition from burning glucose (sugar) for fuel to burning fat for fuel. During this phase known as “keto adaptation”, you may feel unmotivated, tired and lose focus (sometimes known as the keto flu). KETO WEIGHT LOSS was created to help fight these unwanted side effects, while assisting your body in torching fat.*†
A study of 39 obese adults placed on a ketogenic very low-calorie diet for 8 weeks found a mean loss of 13% of their starting weight and significant reductions in fat mass, insulin levels, blood pressure, and waist and hip circumferences. Their levels of ghrelin did not increase while they were in ketosis, which contributed to a decreased appetite. However during the 2-week period when they came off the diet, ghrelin levels and urges to eat significantly increased. [11]

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.

Nuts are another Mediterranean diet staple. Grabbing a handful, whether that's almonds, cashews, or pistachios, can make for a satisfying, on-the-go snack. One study in Nutrition Journal found that if people replaced their standard snack (cookies, chips, crackers, snack mix, cereal bars) with almonds, their diets would be lower in empty calories, added sugar, and sodium. Plus, nuts contain more fiber and minerals, such as potassium, than processed snack foods.

"Growing up, I was always sick to my stomach and doctors couldn’t see anything wrong. After going keto, all those symptoms went away, until I have a cheat meal. For the first year, I didn’t have any cheats. Now, 95 percent of the time it’s keto, but if we go on vacation or have an anniversary, I’ll have a cheat meal. I usually don’t feel good after cheating and I remember why I don't like to do it."  


Day 1: It's 8:15 a.m. and my stomach is growling. It knows it's time for its breakfast, and I'm depriving it. I blended my protein coffee and ran out the door. My first thought is that the vanilla flavor is a nice complement to black coffee. But toward the end of the thermos, I realize that no matter how you dice it, vanilla bone broth protein coffee is not the same as a vanilla blonde roast with skim milk.
I’ve been playing with the idea of a keto diet for a few months, at over 300lb I need to make some big changes. I think my biggest concern atm is being unable to exercise. Due to my size it is painful so the only work out i really get is taking my dog for a walk. I guess I’m a little scared that eating high fat whilst not doing much exercise will have an adverse effect.
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?

"I start my day with coffee and heavy whipping cream. My first meal of the day is in the afternoon and is usually something small like leftovers or some eggs. It’s about getting in protein and making sure whatever I eat is quality and tastes delicious. For dinner, I have a bigger meal which is always an animal protein with a side of something green like spinach or broccoli."

The benefits can’t be narrowed down to one single food or factor but to some general themes. Extra fibre, a diverse range of fruits and vegetables, whole grains and legumes, yoghurts and cheese, small amounts of fish and meat, red wine, nuts and seeds and good quality olive oil all played their part. However the authors believe that the olive oil itself was the most powerful single factor.
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