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.
When the data were examined, it was clear that people who ate a diet where fruits and vegetables, grains, beans, and ﬁsh were the basis of daily meals were healthiest. Topping the chart were residents of Crete. Even after the deprivations of World War II – and in part, perhaps, because of them – the cardiovascular health of Crete residents exceeded that of US residents. Researchers attributed the diﬀerences to diet.
Is pasta good or bad for you? Pasta is a staple food in many diets. It is quick, inexpensive, and filling. However, some types of pasta may be unhealthful and add too many calories to a person's diet without providing much nutrition. In this article, learn which types of pasta are good for you, as well as how to create a healthful pasta-based meal. Read now
Our European neighbors have known for many centuries of the many benefits of olive oil — they use it inside the body and out! On the skin, they use it as an exfoliant mixed into a sugar scrub or as a moisturizer. But you don’t have to smear olive oil all over you; drinking it will provide known anti-aging compounds, like antioxidants and vitamin E.
People claiming huge benefits of these supplements – despite the lack of solid scientific support – may sometimes have a financial reason to believe in the supplements. Some of these products are sold under a multi-level marketing arrangement, where sales people are paid based on commission. For example, the company Prüvit sells drinkable ketones, called KETO//OS with a multi-level marketing structure.
I am researching keto plans and was so pleased to read your perspectives and personal story. It seems many over complicate things. I am 44, 5 ft 8 in and 236 pounds. I had kids at 35 and 48 yrs old and have had a really tough time with my body changes and overcoming this “doomed” feeling when it comes to weight. I want to be confident that this can happen but not sure where to start. I am a nurse, want to run and play with my 2 boys and really want to feel confident and show my horses again. This extra 60 pounds has got a hold of me! What do u recommend I do to start. Thank you for your inspiration!
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.
In just about every study purporting to show that people or animals lowered their LDL bad cholesterol levels after starting to use olive oil, the subjects used olive oil in place of other dietary fats, often saturated fats like butter, coconut oil, or lard. Well, of course LDL cholesterol is going to be lower when olive oil replaces butter. The total amount of saturated fat and/or cholesterol in the diet takes a tumble when butter is removed.
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.
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.
The bulk of research suggests that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. One of the reasons why the ketogenic diet provides such reliable weight loss results is because it consists primarily of highly-satiating whole foods like meat, high-fat dairy, and low-carb vegetables while removing all carb-rich, sugar-laden processed foods from the diet. By eating in this way, you will feel full while eating fewer calories and losing weight.
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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!
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.
Also don’t weigh yourself everyday, your weight will fluctuate a lot on this diet due to water loss/retention cycle (particularly if you’re a woman), if you want to weigh yourself regularly then pick a day of the week and do it at the same time every time (like Sunday morning after you’ve woken up and been to the loo etc but not had breakfast yet), otherwise though just go by whether your clothes are getting looser slowly over time (they will).
When you think about Mediterranean food, your mind may go to pizza and pasta from Italy, or lamb chops from Greece, but these dishes don’t fit into the healthy dietary plans advertised as “Mediterranean.” A true Mediterranean diet consists mainly of fruits and vegetables, seafood, olive oil, hearty grains, and other foods that help fight against heart disease, certain cancers, diabetes, and cognitive decline. It’s a diet worth chasing; making the switch from pepperoni and pasta to fish and avocados may take some effort, but you could soon be on a path to a healthier and longer life.
According to the US FDA, having two tablespoons of extra virgin olive oil daily may reduce the risk of heart disease, due to its monounsaturated fat content. Some of the antioxidants present in extra virgin olive oil like oleocanthal and oleuropein are known for their anti-inflammatory action and help in reducing the levels of bad cholesterol which can be a risk factor for heart disease.
"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."
When you’re on keto, you’re less hungry. Ketones help control hormones that influence appetite. They suppress ghrelin, your “hunger hormone,” and at the same time they boost cholecystokinin (CCK) — the hormone that keeps you feeling full. You won’t want to snack as regularly, making it easier to go longer without food. Your body will then reach into its fat stores for energy. The result? More weight loss. Learn more here about how the keto diet suppresses appetite.
Another key component of the Mediterranean diet is lifestyle. Enjoy the social component of eating by sharing meals with family and friends as often as possible, whether on a weeknight or special occasion. Slow down, savor each bite, and don’t be afraid to have a glass of wine (or two) in moderation. While wine packs antioxidants, you should also drink plenty of water, as staying properly hydrated keeps your body functioning. The last bit of the equation is making physical activity a part of your daily routine, whether it’s biking to work or simply taking a walk during your lunch break to enjoy the fresh air.
For dinner, I stick to a spinach salad, topped with two hardboiled eggs, two pieces of bacon, an avocado, 4 oz. of chicken and some sunflowers seeds. I top it with ranch. I’ll have a couple fat bombs and some pecans. That’s very basic, but I don’t like to get too crazy with the meals. I’ll track all my meals the day before then I’ll prep it on Sunday and eat it for the rest of the week.
I just came across your blog on the keto diet. I have tried everything under the sun. I’m getting at a menopausal stage and no matter how healthy I eat, and exercise I continue to gain. Have you had good success with people like me? Do you really think this will work for me? I understand when women enter this stage it’s near impossible to lose weight. And for all my attempts it seems to be true. Lol!
You've probably heard of the Mediterranean diet, but do you actually understand the science behind it? Full of diverse plant-based foods, healthy fats, whole grains, and yes—the occasional glass of red wine—the Mediterranean diet is widely embraced by top medical professionals and experts. This age-old eating habit is deeply rooted in the coastal cuisines of Mediterranean countries such as Greece, Spain, Italy, France, and northern Africa.
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.
In addition, the history of the Mediterranean diet includes a love for and fascination with wine — especially red wine, which is considered beneficial and protective in moderation. For instance, red wine may help fight obesity, among other benefits. This smart choice of a healthy way of life leads to longer lives free of chronic complications and diseases related to stress, such as those caused by hormonal imbalances, fatigue, inflammation and weight gain.
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.
Due to the high-quality design and data of the study, it was published in the Journal of American Medicine, one of the most prestigious research journals in the world. The research team stated that “in this study of overweight and obese premenopausal women, those assigned to follow the Atkins diet had more weight loss and more favorable outcomes for metabolic effects at 1 year than women assigned to the Zone, Ornish, or LEARN diets.” 
Watch out for hidden carbs — Carbs are everywhere, especially in processed food. If you’re consuming more than the recommended amount of carbs (5% of your calories), your body will revert to burning those as opposed to burning fat. Try to stick to wholesome, unprocessed foods and be very careful about what you’re putting in your body. Read the nutrition facts on all your food and use our carb counter to help you monitor your carb intake. Know the difference between net carbs and total carbs. Net carbs = total carbs – fiber – sugar alcohols. To achieve and stay in ketosis, most people have to keep net carbs around 25 grams per day.
While keto diets minimize sugar and other food sensitivities, they often allow full-fat dairy such as yogurt that, for some people, can stall fat loss. And some packaged keto-friendly foods (yes, there's a whole industry of keto-friendly cookies, candy, and other junk food!) can contain gluten, artificial sweeteners, and other reactive ingredients. These foods and additives cause dysbiosis (an imbalance between good and bad bugs), leaky gut syndrome, and increase insulin resistance, which raises blood sugar levels—stalling weight loss. Read your labels carefully: Food sensitivities can be sneaky and hide in foods that you would never suspect, like mustard.
The results in body fat percentage lost was even more striking. The average body mass percentage decreased by 2.9% in the Atkins diet group. In contrast, it decreased by 1.5% in the Ornish diet group, by 1.3% in the Zone diet group, and 1.0% in the LEARN diet group.  This means that subjects in the Atkins diets decreased their average body fat percentage at least twice of any other group- including those eating the low-fat, high carbohydrate Ornish diet.
After investigating 20 controlled feeding studies, Hall and Guo found that both low-carb and high-carb diets had similar effects on body fatness and energy expenditure. The results of this meta-analysis provide us with high-quality evidence that supports the widely-believed theory that calories matter much more than the fat or carbohydrate content of the diet when it comes to weight loss. 
Since MCTs are processed in the liver, they are absorbed quickly and provide fast and sustained energy. MCTs move passively via the hepatic portal system to the liver without the need for a longer digestive process. Unlike almost all other foods, MCTs do not require energy to be absorbed, stored or used in the body, making them an almost perfect source of natural energy.
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.
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.