Includes Beta-Hydroxybutyrate (BHB) – When You Drop Your Carbs, You’re Eliminating a Source of Energy for Your Brain as Well as Your Body. Your Brain Requires About 100g of Glucose a Day to Function, So on Low-Carb Diets, You Can Feel a Bit Slow or Fuzzy. BHB is an Exogenous Source of Ketones That Will Help Combat This by Providing Fuel for Your Brain.
Technically, you can eat any food and lose weight. The key to weight loss is not eating “fat burning foods,” the key to weight loss is a sustained calorie deficit. When you are in a calorie deficit (i.e., eating fewer calories than you need to maintain your weight), your body will be forced to use its energy stores, which includes glycogen (stored sugar) and body fat (stored triglycerides).
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.
For Brown University researcher and Associate Professor of Clinical Medicine Dr. Mary Flynn, the development and advocacy of a plant-based, olive oil diet was at one time considered outrageous. In the 1990s when the notion of consuming low-fat and fat-free foods for health was gaining widespread popularity, Flynn, who is also a nutritionist at The Miriam Hospital, was a vocal dissident. She openly expressed her concerns that this eating pattern was largely unsupported by sound science, even though many others in her field opposed her views. “I know that people in the nutrition community thought I was a near heretic,” Flynn says.
Seems to be working well. Mixes well with cold liquids, which is nice, and doesn't leave oily lips as much as coconut oil does. Do be careful about using too much, or using it with too empty a stomach. I recommend having food in your system if you are going to take this (unless you intentionally need a good cleaning out, then please take a double dose and you are guaranteed results!)
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.
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.
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.
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.
Those who’ve had their gallbladder removed may need ox bile supplementation to support their body in breaking down fats[*] and aid in overall digestion. When taken with a meal, ox bile provides a concentrated source of bile which takes the place of the bile that would have been secreted by your gallbladder. As mentioned before, proper digestion is key to helping aid in weight loss and optimizing overall health and wellness.
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!
Olive oil contains biophenols, which suppress the oxidization of LDL (or “bad cholesterol”) which has been shown to play a role in the development of cardiovascular disease. High levels of LDL in the blood amplify oxidative stress which hardens the arterial walls (called atherosclerosis). The biophenols in olives reduce blood pressure, therefore reducing the development of arterial plaque as well.
What is the key to a healthy diet?According to the Harvard Medical School Food Pyramid, the total amount of fat you eat, whether high or low, is not really linked with disease. What really matters is the type of fat you eat. The "bad" fats -- saturated and trans fats -- increase the risk for certain diseases. The "good" fats – mono-unsaturated and poly-unsaturated fats –- like those contained in olive oil lower disease risk. The key to a healthy diet is to substitute good fats for bad fats, and to avoid trans fats.
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.
The health benefits of the Mediterranean diet are evident from both a medical and holistic perspective. While weight loss is not the primary intent of this diet, it’s an inherent effect from eating more plant-based foods while curbing sugar and red meat. Additionally, the high-fiber content of many whole grains, vegetables, fruits, and legumes found in the Mediterranean diet will help you feel fuller for longer, and reduce the chance of overeating. You’ll also pick up additional perks such as better digestive health and effective weight management. A Mediterranean diet can also be beneficial to those with type-2 diabetes by helping to lower blood glucose levels while promoting good HDL (high-density lipoprotein) cholesterol. Lastly, studies have also shown a link between the Mediterranean diet and long-term brain health. These health perks, combined with increased exercise and leisure-time, help earn the Mediterranean diet its reputation as a well rounded, logical, and realistic way to live.
Benefits The main ingredient in hummus, chickpeas pack an impressive amount of fiber (more than half of a woman’s 25 g daily quota), as well as iron, zinc, folate, and magnesium, according to a paper published in November 2014 in the journal Applied Physiology, Nutrition, and Metabolism. (15,16) The stats above are for a whole cup, but you only need ½ cup per day to reap the benefits.
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.
Is there a plan out there that covers what to eat if you are histamine (and amines) intolerant and want to go keto? I have a food list from the Mast Cell Society. Another that is just published for histamines. Another from an allergy clinic for glutamates and amines… sigh! Exhausting trying to cross reference everything! That and I think it leaves little to eat, but no reactions LOL.
Coconut oil contains MCT’s, but only in relatively small quantities. C8 MCT (Caprylic Acid) comprises roughly 6% of coconut oil, and C10 (Capric acid) is usually around 9%. These two forms of MCT are particularly valuable because they take far fewer steps to convert to caloric energy than the other saturated fat forms found in coconut oil. Coconut oil is great, but if you really want to benefit from the fast acting fuel of MCT’s, choosing Onnit MCT oil is the way to go.
Beta-hydroxybutyrate (BHB) – Not technically a ketone but a molecule. Its essential role in the ketogenic diet makes it count as the important ketone body. BHB is synthesized by your liver from acetoacetate. BHB is important because it can freely float throughout your body in your blood, crossing many tissues where other molecules can’t. It enters the mitochondria and gets turned into ATP (adenosine triphosphate), the energy currency of your cells. BHB = ATP = energy!
However, the researchers noted that it was still substantial and noted that “Evidence from this systematic review demonstrates that low-carbohydrate/high-protein diets are more effective at 6 months and are as effective, if not more, as low-fat diets in reducing weight and cardiovascular disease risk up to 1 year.”  They emphasized, however, that more research needs to be done to evaluate the long-term effects of the ketogenic diet on weight-loss.
For those who love their potatoes, pasta, and even fruit, this is a diet that will change your lifestyle completely. You’ve probably already guessed that the pasta and other wheat foods are not allowed. Potatoes and other starchy foods, like legumes and beans, are also on the banned list and that makes sense to many. But fruit? Is fruit not allowed?
So don’t reward olive oil with the laurels, agreed Dr. Alice Lichtenstein, one of the nation’s top nutrition scientists, at the Human Nutrition Research Center on Aging at Tuft University in Boston. In several interviews about this study of Greek adults, she said, “If the main message that Americans get is to just increase their olive or canola oil consumption, that’s unfortunate because they will increase their caloric intake and they are already getting too many calories.
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.
Olive oil is also beneficial for lowering hypertension because it makes nitric oxide more bioavailable, which makes it better able to keep arteries dilated and clear. Another protective element is that it helps combat the disease-promoting effects of oxidation and improves endothelial function. Keep in mind that low cholesterol levels are worse than high sometimes, but people in the Mediterranean don’t usually struggle to maintain healthy cholesterol levels either since they obtain plenty of healthy fats.
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You have to ban all the commercial and artificial products. They did not exist fifty or sixty years ago. They are artificially hydrogenated products and derivatives, and anything suspected of containing trans-fats. In USA, it is compulsory from January 1st 2006 to show in the labels the trans-fat proportion. You should choose products with 0% of trans fats. You should consider that 0% means right up to 0.49 grams per serving. If the serving is small and you take many, you may eat a lot of these fats. They increase the bad cholesterol (LDL) and reduce the good one (HDL). Apart from other supposed negative effects.
In the end, I'm pleased with my keto diet results both internally and externally. I lost 4 pounds in two weeks, gained some energy and efficiency with my training, and more often than not felt that I could see better muscle tone instead of feeling bloated or weighed down. While the ketogenic diet may not be my go-to on a regular basis, Dr. Axe's final feedback was encouraging: He says because I've now had a successful keto trial run, if I wanted to cycle through some keto weeks (or even a month, next time), I'd be able to easily, potentially reaching ketosis even more quickly. While going full-force back on the carbs could derail me or anyone else who wants to keto-cycle, Dr. Axe says the odds are in my favor. "Ninety percent of the time if someone's done it once, they will get into ketosis quicker and easier the next time," he says.
Collagen is a type of protein that has been shown to suppress appetite[*], provide fullness compared to other proteins like whey, casein, or soy[*], help retain muscle mass[*] and even help to reduce the appearance of cellulite due to it’s ability to improve skin elasticity and thickness[*]. Refer to this article for more information on the benefits of collagen and the best way to supplement it in your diet.
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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.
Once fat adapted, cut back on extra fat: One of the great joys of low-carb keto eating is adding back fat into our bodies after denying them fat for so long. But a keto diet is not carte blanche to gorge yourself on fat, the experts note. If you want to lose weight, you have to burn your own fat stores for energy, not consume all the energy you need by eating fat. So stop the bulletproof coffee and fat bombs for now.
Day 3: I'm tired AF. Like the kind of tired when you're so exhausted you have to use your left arm to lift your right arm. Somehow, I pried myself out of bed to work out only to realize cardio has never been more hardio, so some chill strength training was going to have to do. (I Now Know These 8 Things About Exercising While On the Keto Diet.) Nonetheless, feelings of lethargy were to be expected, says Dr. Axe, who says days 2 and 3 were also the hardest for him the first time he tried keto. "Every body is different," he assures me. "Some people feel better by day 5, others take two weeks."
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.
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You’ll find that in their meals, they emphasize a plant-based eating approach, loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish. It’s a diet known for being heart-healthy. (1) "This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil," says Nancy L. Cohen, PhD, RD, professor of nutrition at the University of Massachusetts in Amherst. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are allowed).
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.
This is no ordinary oil, it’s talented and scrumptious. Drizzled, swirled, tossed or whipped into food, it turns everyday meals into extraordinary healthy fare. If you need fat blasting, a dose of energy or fuel for a tired brain, just reach for your bottle of Trim Healthy Mama MCT Oil. It makes everything more “hummy” that is healthy and yummy in one.
Many versions of ketogenic diets exist, but all ban carb-rich foods. Some of these foods may be obvious: starches from both refined and whole grains like breads, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices. Some that may not be so obvious are beans, legumes, and most fruits. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish. Depending on your source of information, ketogenic food lists may vary and even conflict.
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.
There isn't "a" Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles. Working with the Harvard School of Public Health, Oldways, a nonprofit food think tank in Boston, developed a consumer-friendly Mediterranean diet pyramid that offers guidelines on how to fill your plate – and maybe wineglass – the Mediterranean way.
The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood. Although the pyramid shape suggests the proportion of foods to eat (e.g., eat more fruits and vegetables and less dairy foods), it does not specify portion sizes or specific amounts. It is up to the individual to decide exactly how much food to eat at each meal, as this will vary by physical activity and body size. There are additional points that make this eating plan unique:
Unsaturated fatty acids, whether monounsaturated or polyunsaturated, can lower your levels of "bad" cholesterol (which decreases your risk of heart disease) if you eat them instead of saturated fatty acids, Hughes says. Saturated fat -- found mostly in animal products and in palm and coconut oils -- is the main dietary cause of high blood cholesterol, according to the American Heart Association.