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.
Extra virgin olive oil has a subtle golden-green hue with a light peppery flavour. It has a lower smoke point than many other oils, which means it burns easily at a lower temperature. Therefore, it may not be suited for high heat cooking. Dr. Rupali Datta, advises, "It is better to use extra virgin olive oil only for raw or cold cooking. Indian cooking needs are not suited to substitute this oil for our regular vegetable oil. You can use it in salads, as dressings, for making breads and dips. Light sauteing can also be done using extra virgin olive oil."
While many of these studies have been observational, and therefore could not establish cause-and-effect relationships, experts say it’s not surprising that the diet’s emphasis on whole, plant-based foods could deliver these results. “It focuses on foods that have anti-inflammatory and antioxidant properties, and we know that’s important for the prevention of disease,” says Weinandy.
In this new study published in the European Journal of Nutrition, researchers from the Federal University of Viçosa in Brazil, had a group of middle aged, overweight women receive a high fat breakfast that included 25 ml of oil. One group was given olive oil while the other group was given soybean oil. The oils were added to shakes that were consumed every morning. The participants were following a calorie restricted diet prescribed by a dietitian. After 9 weeks on this diet, both groups had lost weight, although the olive oil group had lost more weight but also more body fat. In fact, the olive oil group had 80% more body fat loss than the soybean oil group. The researchers noted that the results indicate that extra virgin olive oil should be included into calorie restricted programs for obesity treatment.
A ketogenic diet may be an option for some people who have had difficulty losing weight with other methods. The exact ratio of fat, carbohydrate, and protein that is needed to achieve health benefits will vary among individuals due to their genetic makeup and body composition. Therefore, if one chooses to start a ketogenic diet, it is recommended to consult with one’s physician and a dietitian to closely monitor any biochemical changes after starting the regimen, and to create a meal plan that is tailored to one’s existing health conditions and to prevent nutritional deficiencies or other health complications. A dietitian may also provide guidance on reintroducing carbohydrates once weight loss is achieved.
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.
The cyclical diet is another one that focuses on more carbs. This is more of a cycle—hence the name. You’ll get five days where you follow the standard diet and then two days where you get more carbs. This sort of diet could be perfect for those who struggle to stick to a plan or just know they wouldn’t be able to last without any potatoes, bread or pasta at all. Think of this like your 5:2 diet, where you get two days off.
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!)
In Britain and the US, people consume on average around 1 litre of olive oil per person per year, but isn’t much compared to the Greeks, Italians and Spanish who all consume more 13 litres per person. Olive oil, with its high calories and mixed saturated and unsaturated fats, was once assumed by many doctors to be dreadfully unhealthy. But health surveys of European populations kept finding that southern Europeans lived longer and had less heart disease despite higher fat intakes. It turns out olive oil was the likely reason.
Combine that with the fact that your body is excreting more water, and you have a potential recipe for clogged pipes. You can keep things moving by getting some fiber from keto-friendly foods like avocado, nuts, and limited portions of non-starchy vegetables and berries, says David Nico, PhD, author of Diet Diagnosis. Upping your water intake helps, too.
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:
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.
"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."
On a less serious (but still important) note, it is important to start using MCT oil slowly. Because it is so readily and quickly used by the body, it can lead to all kinds of (temporary but embarrassing) digestive disturbances if you jump in to quickly. I’ve even stumbled across entire threads in online forums bemoaning the “disaster pants” that resulted from using too much MCT oil too quickly. It is generally considered safe to start with 1/2 to 1 teaspoon and work up as the stomach permits.
Day 6: When I thought back to what I ate today, I realized that between my salad and my lamb burger, I ate an entire avocado. The Keto360 plan recommends no more than half an avocado a day, and most nutritionists would probably agree. While the creamy, green fruit is filled with a lot of healthy fats, which I need in excess to stay in ketosis, at 300 calories a pop, that can quickly add up. (One gram of fat equals 9 calories, opposed to 4 calories per gram for both protein and carbs.)
In 2013, a landmark study of more than 7,000 people in Spain was published. The study’s subjects were split into three groups: those receiving advice about following a Mediterranean diet and getting extra-virgin olive oil delivered to their home; receiving advice about following the Mediterranean diet and getting nuts delivered to their home; and, in the control group, receiving advice about following a low-fat diet.
That doesn’t mean you’ll go hungry on a diet. It’s quite the opposite! You’re not starving yourself of calories but of carbohydrates. Your body won’t go into what’s known as starvation mode, which is where your metabolic rate drops considerably. You’re adding more fat to the diet and taking out the carbs, so the metabolism can still work, and you get the energy you need.
Welcome to the 21st century, where the low-fat diet is slowly but definitely on its way out to make room for a higher fat, lower carbohydrate diet. For decades we have been following the faulty advice to reduce our fat intake to a bare minimum while increasing the amount of sugar in everything. Even a well-known brand of packaged macaroni and cheese contains added sugar, leaving us wondering why noodles and cheese might possibly need to be sweetened.
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.
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.
A diet high in fresh plant foods and healthy fats seems to be the winning combination for longevity. Monounsaturated fat, the type found in olive oil and some nuts, is the main fat source in the Mediterranean diet. Over and over, studies show that monounsaturated fat is associated with lower levels of heart disease, cancer, depression, cognitive decline and Alzheimer’s disease, inflammatory diseases and more. These are currently the leading causes of death in developed nations — especially heart disease.
Perhaps one of the biggest reasons that MCT oil sales have skyrocketed in recent years is due to growing popularity of “The Bullet Proof Diet.” “The Bulletproof Diet,” written by Dave Asprey, is a dietary approach for rapid weight loss and better cognitive health that recommends you receive 50 percent to 70 percent of your energy from healthy fats, especially MCT oil, grass-fed butter and coconut oil. (1) The plan’s signature breakfast, “bulletproof coffee” — a mix of coffee, MCT oil and butter — promises decreases in hunger levels, the ability to fast easily, better brain function and mental clarity. While coconut oil benefits are still recognized by Bulletproof dieters, MCT oil is considered the gold standard, and the official Bulletproof site sells its own MCT oil, called Brain Octane Oil.
I have also been doing 16:8, but not everyday. If You eat too few calories for too long you may lower your basic metabolic rate which you don’t really want to do. I eat something around 10 or 11 in the morning such as 3 deviled eggs, then a decent size meal at about 12:30 and my last meal at about 6. This seems to work well for me. I also use my fitness pal( free app), which is awesome and tracks all your macro ratios. It is important to keep it as Keto as you can. 70%fat, 5%carb, and 25% protein. I found at first that I just wasn’t eating enough fat, and my protein levels were too high. I think most people run into that same trap at first. Good luck!
The keto diet is notorious for delivering a quick initial slim down. That’s because carbs hold on to more water than protein or fat, says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center. So when you stop eating them, all that extra H2O gets released through urination. As a result, the scale might read a few pounds lower, and you may look a bit leaner.
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). 
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.
The response was to try intermittent fasting — and we go into more detail about that in tip #3 below. But to truly get to the bottom of menopausal weight stalls and challenges, we explored the medical literature about what is known about metabolism changes and physiological energy needs during menopause and also tapped the knowledge and experience of some of our stellar low-carb experts — Dr. Sarah Hallberg, Dr. Jason Fung, Dr. Eric Westman, Dr. Ted Naiman, and Atkins RN Jackie Eberstein. We have come up with nine other actions, along with intermittent fasting, that may help stop menopausal weight issues and to give a boost to weight loss if you are experiencing a plateau while low-carb keto eating.
Dr. Westman never brings up exercise as a first step in weight loss. He wants patients to focus on the diet first. “But later on, if things are no longer working well and there is still significant weight to lose, I bring up the E-word, exercise. But I try to get them back to things that are fun for them. Exercise will help you get through a plateau.”
Your body composition. Do you have a lot of fat to lose? How much muscle do you have? The people who have the most to lose will tend to shred the fat at a much faster rate than those who have a few extra pounds to burn off. This phenomenon is mostly explained by the fact that obese individuals can easily maintain a much larger calorie deficit, which will result in faster weight loss. Muscle mass also plays a vital role in weight loss because it helps keep your metabolic rate from dropping significantly as you lose weight. This can help stabilize your weight loss rate and may even prevent a dreaded weight loss plateau.
Research has consistently shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality. [3, 4] A study of nearly 26,000 women found that those who followed this type of diet had 25% less risk of developing cardiovascular disease over the course of 12 years.  The study examined a range of underlying mechanisms that might account for this reduction, and found that changes in inflammation, blood sugar, and body mass index were the biggest drivers.
MCT (Medium Chain Triglycerides) are a particular type of beneficial fat that requires minimal action from the liver to convert directly into fuel in the form of ketones. Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body. ATP energy is what allows every muscle to move inside your body. You may have heard people discussing the ketogenic diet, which is a diet designed to help the body run on ketones (from fats) rather than glycogen (from carbohydrates). This state is called ketosis. For anyone on a ketogenic or low carb diet, MCT oil is pure gold. But you don’t need to go full ‘keto’ to benefit from ketones.