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It is no secret that Southern Europeans who eat a more Mediterranean Diet, consisting of vegetables, fruits, lots of fish and plenty of olive oil, have a higher life expectancy with fewer diseases. An average, Italians and Spaniards consume about 13 liters of olive oil per person per year. While the entire diet does play a big role in how healthy people are, it seems the use of extra virgin olive oil is the major contributing factor to longevity and health.
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/
Weight-loss history — If you’ve lost weight in the past, you’ll have a more difficult time losing weight now. That’s because as you lose weight, your metabolic rate decreases. If two men weigh 200 pounds, but one man used to weigh 275 pounds, the man who used to weigh 275 will burn fewer calories per day since his metabolic rate has decreased from where it once was.
The cost of the Mediterranean diet, like most aspects of the diet, depends on how you shape it. While some ingredients (olive oil, nuts, fish and fresh produce in particular) can be expensive, you can find ways to keep the tab reasonable – especially if you're replacing red meats and meals with plant-based home cooking, some research suggests. Your shopping choices matter, too. Can't spring for the $50 bottle of wine? Grab one for $15 instead. And snag whatever veggies are on sale that day, rather than the $3-a-piece artichokes.
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.
I really enjoyed your article. I do have a couple questions (sorry if I missed the answers in any of the comments above), how would someone calculate their personal macros? At 5’1″ female, I am not going to consume the same amount of food you do so I would think my macros would be considerably less than 150 – 200 grams of fat and so on a day? I am in week 3 and really haven’t lost much. I dropped just over 3 lbs the first week, less than 1 the 2nd week and not sure this week as I weigh on Mondays. Also, did you have to make any adjustments for heavy lifting days?
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?
“This is one of the really big issues I see for women — it is so much entwined with psychology, self-esteem, and societal pressure, and in many ways outside of women’s control, “says Dr. Hallberg. “They succumb to ways they think they need to be, rather than what is healthy for them. If you see victory as only a number on a scale, you are going to sabotage yourself.”
Some studies have proposed that women’s weight gain in midlife is more a factor of aging — which impacts both sexes — than of menopausal changes in hormones. Other studies note, however, that declining estrogen (estradiol or E2) at menopause changes women’s energy needs and metabolism, changes their location of body-fat accumulation from the hips to abdomen, and is associated with an increased rate of metabolic syndrome.
And so much more. Click Here to open a chart comparing the nutrients in the same number of calories from green leafy lettuce and olive oil. Keep in mind, too, what mountains of research over the past several decades have told us. Consistently, the foods linked with healthier, longer, disease-free lives are foods rich in all kinds of nutrients – vitamins, minerals, fiber, polyphenols, beta carotene, and so on. Yes, foods like leafy greens. Olive oil, by comparison, tallies up a whole lot of zeros.
There’s been no shortage of coconut oil uses and treatments proven by recent research — it provides not only MCTs (especially abundant levels of lauric acid), but also antibacterial properties, antioxidants, anti-inflammatories and more. The difference between MCT oil and coconut oil is that MCT oil is much more concentrated and contains mostly capric acid and caprylic acid. While coconut oil certainly has MCTs in it, concentrated MCT oil is almost entirely MCTs.
I really enjoyed reading your article. Those are great tips that I personally tried and had great results. For me personally, the best way to lose weight and belly fat fast is by being consistent. This means that you want to have a daily caloric deficit of around 200–300 calories every day for the next three weeks. To do this you need to do these things consistently. 1. Stay away from carbs and sugars. These are found in most foods but are highest in any processed foods, drinks, and alcohols. 2. Eat lean protein. This should be the bulk of your caloric intake and will keep you full so that you do eat again. 3. Drink lots of water. This will give your body energy and will keep your metabolism in check. 4. Do short, high-intensity workouts for the maximized caloric burn. I hope these tips are helpful, If you want to learn more on how to lose weight and get in shape faster check out the link: http://bit.ly/PiperineSlimWeightLoss Have a great day
Alison Moodie is a health reporter based in Los Angeles. She has written for numerous outlets including Newsweek, Agence France-Presse, The Daily Mail and HuffPost. For years she covered sustainable business for The Guardian. She holds a master’s degree from Columbia University’s Graduate School of Journalism, where she majored in TV news. When she's not working she's doting on her two kids and whipping up Bulletproof-inspired dishes in her kitchen.
Tallon, these suggestions are meant to be taken one at a time. If you’ve hit a plateau or are struggling with weight loss, you can try to cut back on your protein. If that doesn’t provide results than maybe that wasn’t the culprit..now try cutting back on dairy, see what happens with that. It’s all about finding what works for you. If you cut out everything at once, you’ll never know which one was causing the issue. Hope that makes sense.
Here's what I learned about the keto diet: You essentially swap a high-carb diet, which most Americans tend to eat, for a diet that's very high in fat (the healthy kinds), moderate in protein, and very low in carbohydrates. The idea is that you change the source from which your body gets its energy (and burns calories) from glucose (from carbohydrates) to ketones (from fat). This shift doesn't happen after one bulletproof coffee, though. It usually takes a few days of eating this way for your body to reach ketosis-where it's looking to fat as its first source of fuel. Once there, though, your body "will be burning fat all the time," says Dr. Axe. "It doesn't matter if you're working out or sleeping, or what you're doing, your body continues to burn fat in ketosis."
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.
hey Julius, love your blog and dirtyweights.com … im two weeks into keto and really seeing some great results..but i would liek to know what is the optimal calorie intake and macro split ishould be doing. im 31, 6 feet 2, at 195 lbs. ive put on muslce for the past year and want to burn body fat from what i am now (approx 21% fat) to ideally 15% or lower in next 6 weeks. what would you suggest?
One of the diets that implement these principles is the low-carb ketogenic diet. It primarily consists of highly-satiating foods like meat and low-carb vegetables while cutting out all carb-ridden, highly-palatable foods. By eating in this way, most people experience tremendous amounts of fat loss — not because it lowers insulin levels, but because keto dieters tend to eat significantly fewer calories than high-carb dieters without realizing it.
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Decrease your stress levels. The most common ways that people stress their bodies on a diet is by eating too little and exercising too much. Studies have found that exercising for more than an hour a day can drop our metabolic rate by 15%, and maintaining a caloric deficit of 25% can decrease our metabolic rate by 6%. In other words, don’t overdo it — you will slow your metabolism down and cause your own weight loss plateau.
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.
There’s room for interpretation in the Mediterranean diet, whether you prefer to eat lower carb, lower protein or somewhere in between. The diet focuses on consumption of healthy fats while keeping carbohydrates relatively low and improving a person’s intake of high-quality protein foods. If you refer protein over legumes and grains, you have the option to lose weight in a healthy, no-deprivation-kind-of-way with a high amount of seafood and quality dairy products (that simultaneously provide other benefits like omega-3s and often probiotics).
I so admire all the hard work you put into this article. I learned so much ! And you look healthy and great ! This article was really thorough and includes everything someone like me needs to know about keto. I’ve slogged through the last 1 1/2 to 2 years on a so-so low carb diet, never really committing. I have more energy now but I know I could have more. Yes, I lost some weight–about 25 to 30 pounds over the course of the last two years, but I need to lose way more. Just in the last week or so I’ve started seriously considering keto and trying to learn more about it. Your article was a godsend…thank you !! You’ve given me just that boost I needed ! Thanks so much !!
The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. [2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research: [2,8,9]
How do MCTs help with weight loss? Experimental studies demonstrate that dietary MCTs suppress fat deposition through enhanced thermogenesis and fat oxidation in both animals and humans. (4) In other words, it’s believed that they help the body produce ketones, which gives you the same benefits as the ketogenic diet without needing to cut carbs to drastically low levels.
However, this diet is gaining considerable attention as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet (a very low-carbohydrate, high-protein diet, which was a commercial success and popularized low-carb diets to a new level). Today, other low-carb diets including the Paleo, South Beach, and Dukan diets are all high in protein but moderate in fat. In contrast, the ketogenic diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.
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 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."
Healthy fats like olive oil and nuts, plus plenty of anti-inflammatory veggies and fruits, are known to fight age-related cognitive decline. These help counter the harmful effects of exposure to toxicity, free radicals, inflammation-causing poor diets or food allergies, which can all contribute to impaired brain function. This is one reason why adherence to the Mediterranean diet is linked with lower rates of Alzheimer’s. (10)
Olive oil does not burn fat. It has no chemical properties that will magically dissolve the calories in that tiramisu you had for dessert. Taking a spoonful of olive oil before a meal, as some fad diets suggest, simply acts as a laxative, which plays to the mistaken belief that the faster food moves through you, the fewer calories your body will absorb. It simply doesn’t work that way. Losing weight means taking in fewer calories than you burn, no matter how many of them come from olive oil.