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.


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?
Samantha described how she was eating low-carb, high-fat, exercising five times a week, snacking rarely on nuts or cheese, drinking about three to five glasses of alcohol a week (dry red or white wine, prosecco or vodka soda) and drinking bulletproof coffee in the morning. She had been tested for thyroid issues and was fine. What advice could we give her?
During this first phase, people can expect to lose anywhere from 2 to 7 pounds of water weight. Some people may even lose up to 10 pounds! Studies indicate that each gram of glycogen in human muscle is bound to about 3 grams of water. So, as your body burns through the glycogen, it also rids your body of water. Even though you’ll be losing mostly water weight in these early stages, this is a great sign that you are on your way to achieving ketosis.

Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
"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."
Olive oil is an integral part of the "Mediterranean diet" which is associated with sensible tasty portions and slower, more enjoyable eating. People who eat a "Mediterranean diet" have been shown to have a remarkable variety of health benefits. The olive oil in the Mediterranean diet can quickly satisfy hunger and lead to fewer total calories ingested at mealtime. It is unclear if any single component of this diet is responsible for these health benefits or if it is a combination of olive oil and a diet high in vegetables, fruit and fish.
The participants had an age range of 22 to 75 years with an average age of 46.8 years. They had a BMI range of 30 to 45 kg/m2. About 88% of the participants were female and 51% were of African origin; thus, it was considerably more diverse than the prior study. They were also free of cardiovascular and renal complications including type 2 diabetes, cardiovascular diseases, and kidney disease as well as significant weight-loss in the past six months.
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.

MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily and can withstand high temperatures. This is crucial, because even certain “good fats” are not well-suited for cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily. Both coconut oil and MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.
A perfect plate reflecting the Mediterranean diet is nutritionally balanced, diverse, and full of color, flavor, and texture. It’s crisp, leafy greens; deep purple grapes; ruby-red salmon; vibrant rainbow carrots; and nutty, crunchy farro. It’s Greek yogurt topped with figs, dates, and a drizzle of honey. Is your mouth watering? That’s exactly the point—the Mediterranean diet should never feel restrictive. Instead, it’s an enlightened way of eating defined by plant-based foods such as vegetables, fruits, healthy grains, legumes, nuts, and seeds.
Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.
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)
Doctors and medical professionals in United States are increasingly advocating a Mediterranean diet plan as research uncovers its many health benefits. A groundbreaking 2013 study by the University of Barcelona made the connection between the Mediterranean diet and cardiovascular health strikingly clear. Over 7,000 Spanish participants—many of whom were overweight, smokers, or diabetic—adopted a Mediterranean-style diet rich in healthy fats (olive oil or nuts) for nearly five years. After a comprehensive follow-up, surprised researchers ended the study early after observing a sharp improvement in participants’ health. The findings showed an “absolute risk reduction,” or a 30% decrease of cardiovascular disease among these high-risk individuals. The results, published in the New England Journal of Medicine, made news across the U.S. as evidence enough that everyone, from high-risk to healthy individuals, can benefit by eating Mediterranean diet foods.
Research supports the health benefits of a Mediterranean-style eating pattern that includes several different foods. It is the combination of these foods that appear protective against disease, as the benefit is not as strong when looking at single foods or nutrients included in the Mediterranean diet. [12] Therefore it is important to not simply add olive oil or nuts to one’s current diet but to adopt the plan in its entirety.
While most people in the Mediterranean aren’t vegetarians, the diet promotes only a small consumption on meats and heavier meals — instead going for the lighter and healthier fish options across the board. This can be beneficial for those looking to lose weight and improve things such as their cholesterol, heart health and omega-3 fatty acid intake.

It requires a pit stop in the liver rather than getting immediately converted into energy like the other MCTs above. This is why it is more accurately described as an LCT, not an MCT like marketers claim. It raises cholesterol more than any other fatty acid (not necessarily a bad thing.) It is also commonly cited as having antimicrobial benefits, which it does…except the shorter chain MCTs are more effective against aggressive candida yeast and even gonorrhea and chlamydia (as a monoglyceride).[3][4]
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.
When it comes to purchasing the best protein powder, I recommend keeping it simple and finding something that has virtually no carbs or fat — and if it does have fat, make sure it is derived from MCTs. 100% grass-fed whey protein or casein protein are great options for anyone who isn’t sensitive or allergic to dairy protein. 100% grass-fed collagen powder is another excellent option if you want to reap some of the unique benefits that you will find in this article.
Research shows that greater adherence to the traditional Mediterranean diet, including plenty of monounsaturated fats and omega-3 foods, is associated with a significant reduction in all-cause mortality, especially heart disease. A striking protective effect of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil has been shown in many studies, with some finding that a Mediterranean-style diet can decrease the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent. (6)

"After 10 years of drinking and partying in the music industry, I had the perfect example of a 'dad bod'. This whole, calories in calories out, thing didn’t work for me, so I did some research and I came across keto. I saw a weight loss transformation picture of someone who had done keto for four months and saw great results, so I went five months without carbs.
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.
A weight loss transformation photo can only say so much about a person's past, their struggles, their victories, and the day-to-day steps they took to make a lasting change. Neither of us have had to lose a substantial amount of weight, so we need to learn from real people who have incredible weight loss transformation stories. We can all relate in one way or another.
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.

You'll get a chance to eat rich-tasting foods like roasted sweet potatoes, hummus, and even this Lima Bean Spread. You digest them slowly so that you feel full longer. Hunger's not a problem when you can munch on nuts, olives, or bites of low-fat cheese when a craving strikes. Feta and halloumi are lower in fat than cheddar but still rich and tasty.

These results were true even though there wasn’t much of a change in cholesterol levels, which tells you that heart disease is about more than just cholesterol. The results of the Lyon Study were so impressive and groundbreaking that the study had to be stopped early for ethical reasons, so all participants could follow the higher-fat Mediterranean-style diet and reap its longevity-promoting payoffs.
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I used the keto guide at http://www.ketocookbook.org and I've lost 25 pounds of fat in one month! Since starting the keto diet, 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!
Welcome to Keto! I cannot say enough good things about it! Your starting macros really depend on a few factors: current weight, height, approximate body fat, activity level, age, and gender. Its also important to figure out your BMR and daily calorie allotment. Each person is different; there is no way I could eat 150 grams of fat and get in a good amount of protein while remaining under my calorie limit for the day (1300). It is recommended that you re-calculate these numbers if your activity level or weight changes. Every 15 lbs I lose I take a look at my Macros. Here is the calculator my keto community and I use: https://keto-calculator.ankerl.com/
Additionally, they remarked that “concerns about adverse metabolic effects of the Atkins diet were not substantiated within the 12-month study period.” [16] They acknowledged that more research needs to be done on the long-term effects on cardiovascular and metabolic health especially on men. However, their study supports the idea that a low-carbohydrate diet can help you lower body mass and body fat better than higher-carbohydrate alternatives.
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.
The findings below have been limited to research specific to the ketogenic diet: the studies listed contain about 70-80% fat, 10-20% protein, and 5-10% carbohydrate. Diets otherwise termed “low carbohydrate” may not include these specific ratios, allowing higher amounts of protein or carbohydrate. Therefore only diets that specified the terms “ketogenic” or “keto,” or followed the macronutrient ratios listed above were included in this list below. In addition, though extensive research exists on the use of the ketogenic diet for other medical conditions, only studies that examined ketogenic diets specific to obesity or overweight were included in this list. (This paragraph was added to provide additional clarity on 5.7.18.)
With the importance of weight loss in the back of your mind, and an understanding of some of the factors that impact weight loss, we can now look at the amount of weight you can expect to lose on keto. This guide is based on the assumption that someone is following a strict keto diet where 75% of their calories come from fat, 20% comes from protein, and 5% comes from carbohydrates.
"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."

"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."
The Mediterranean diet has long been one of the healthiest diets known to man. The history and tradition of the Mediterranean diet come from the historic eating and social patterns of the regions around southern Italy, Greece, Turkey and Spain. Therefore the Mediterranean diet is really not even a “diet” in the way we usually think of them, more like a life-long way of eating and living. For thousands of years people living along the Mediterranean coast have indulged in a high-fiber diet of fruits and vegetables, also including quality fats and proteins in moderation, and sometimes a glass of locally made wine to complete a meal, too.
While it’s delicate and not necessarily the best oil for cooking, cold-pressed or expeller-pressed oil hasn’t been refined so it holds all of its natural vitamins, essential fatty acids, antioxidants and other nutrients better. While unrefined oil is separated without high heat, hot water, solvents and left unfiltered, on the flip side some oils are heated to a high degree, which reduces their benefits.
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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.

3. Proteins: Good proteins to eat include fish and shellfish, especially varieties packing omega-3 fatty acids. Some of the healthiest seafood you can eat are salmon, arctic char, mackerel, anchovies, and oysters. Don’t forget about plant proteins such as beans, legumes, nuts, and seeds—these foods contain unsaturated fats, fiber, and can add instant texture and flavor to salads or stand alone as satisfying snacks.
Obesity means that someone has an excess amount of fat to the extent that it harms your health. Oftentimes, doctors, nurses, and other professionals will put your weight in terms of your height and gender in a figure called body mass index (BMI). According to the World Health Organization, a BMI from 25-30 usually indicates someone is overweight, BMI in the 30-35 range puts someone in the range of being obese and 35 and over morbidly obese. [1]

I've spent years tackling subjects from urban health to medical marijuana to behavioral science—both as a city reporter for my hometown public radio station in Tulsa, Okla., and as a freelance writer. Now I cover health and food at Consumer Reports. My hobbies include tinkering with computer code and watching trashy TV. Follow me on Twitter: @catharob. 
As evidence continues to mount affirming that inflammatory substances in the blood promote plaque growth, plaque rupture, and clot formation, all of which likely increase the risk of heart attacks, “we’ve got to start asking ourselves: ‘Is any fat, even so-called good fats, beneficial in terms of preventing heart attacks and strokes?'” says Kimberly Gomer, MS, RD, Director of Nutrition at the Pritikin Longevity Center.

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.


Ten years ago an ambitious and unique research trial was started in Spain in 7,500 mildly overweight men and women in their 60s at risk of heart disease and diabetes. They were randomly allocated to two diets for five years: one a low-fat diet recommended by doctors in most western countries and the other a high fat Mediterranean diet supplemented with either extra olive oil or nuts.
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