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: You’ll find a detailed menu earlier in this article (also, recipes from Everyday Health!), but generally, you’ll want to make plants and whole grains the stars of your plate. If you look at a Mediterranean diet food pyramid, sweets are up top (indicating they should make up only a small part of your diet), followed by meat and dairy, and then fish. Last are fruit, veggies, and whole grains (suggesting they can be eaten liberally). Also, enjoying food with friends and family is a tenet of the eating approach, so make your meals a social affair!
Another Nurses’ Health Study following 10,670 women ages 57-61 observed the effect of dietary patterns on aging.  Healthy aging was defined as living to 70 years or more, and having no chronic diseases (e.g., type 2 diabetes, kidney disease, lung disease, Parkinson’s disease, cancer) or major declines in mental health, cognition, and physical function. The study found that the women who followed a Mediterranean-type eating pattern were 46% more likely to age healthfully. Increased intake of plant foods, whole grains, and fish; moderate alcohol intake; and low intake of red and processed meats were believed to contribute to this finding.
Best ever support for intermittent fasting, kills cravings and boosts energy. After only a couple weeks I could nicely fit into a skirt I wore 20 years ago in high school. There are sometimes light headaches due to 200mg caffeine (I’m not used to drinking the equivalent in coffee) but when you move around it’s easy to forget. Overall, I’m truly happy with the results :)
There are actually a few different forms of MCTs, some that are likely more effective than others. The four different kinds of MCTs include caprioc (acid C6:0), caprylic (acid C8:0), capric (acid C10:0) and lauric (acid C12:0) acids. Generally speaking, the shorter the chain (meaning the lower the number of carbons the acid has), the faster the body can turn the fatty acids into usable energy, in ketone form. Ketones are what the body produces when it’s using fat for energy instead of glucose.
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.
Finally, if you want to speed things up a bit I can highly recommend switching to intermittent fasting for your meal frequency which is not eating for most of the day then eating in just a short window of a few hours, can be whenever is most convenient for you but I find afternoon/evening window works best, the shorter the window the better, this can be quite hard for a lot of people to begin with as your brain is trained to expect food at certain time of the day but it doesn’t really need it, and after a few days of doing it you won’t get hungry anymore at those times as your body will be quite happily burning your stored body fat for fuel 🙂
Nuts are another Mediterranean diet staple. Grabbing a handful, whether that's almonds, cashews, or pistachios, can make for a satisfying, on-the-go snack. One study in Nutrition Journal found that if people replaced their standard snack (cookies, chips, crackers, snack mix, cereal bars) with almonds, their diets would be lower in empty calories, added sugar, and sodium. Plus, nuts contain more fiber and minerals, such as potassium, than processed snack foods.
The capric acid in XCT Oil doesn’t break down into ketones as quickly as pure caprylic, but capric acid is more affordable (but still works) so you can save money by going with the XCT. XCT Oil still goes to brain energy, just not as quickly as Brain Octane. Both can be used for energy without processing by the liver, unlike many other fats and oils.
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.
A study of 39 obese adults placed on a ketogenic very low-calorie diet for 8 weeks found a mean loss of 13% of their starting weight and significant reductions in fat mass, insulin levels, blood pressure, and waist and hip circumferences. Their levels of ghrelin did not increase while they were in ketosis, which contributed to a decreased appetite. However during the 2-week period when they came off the diet, ghrelin levels and urges to eat significantly increased. 
These findings fall in line with another meta-analysis on 13 randomized controlled trials that compared low-fat and low-carbohydrate diets. The researchers found that, after six months, subjects who consumed less than 60 grams of carbohydrates per day had an average weight loss that was 8.8 pounds greater than the subjects on low-fat diets. At one year, the difference had fallen to 2.3 lb (which is consistent with what was found in the meta-analysis conducted by the Brazilian researchers).
50 yr old ~ retired dancer (huge discipline with diet exercise most of my life) ~ yoga practitioner/teacher ~ through menopause at age 45, developed hypothyroidism, gained 50 lbs. ~ very high nightime cortisol, morning low ~ on NDT (natural dessicated thyroid medicine) ~ am easily exhausted, poor sleep since 2009, love juicing everything and find it easy to consume since appetite is low most days and eating food usually triggers intestinal discomfort…I like pea protein shakes a lot ~ always on the hunt for natural sweeteners but rarely find one I like that is healthy ~ love butter ~ recently found grilled salmon to be delicious ~ love all sorts of fruits & veggies ~ NEED to lose this burdensome weight!!! ~ exercise is limited due to adrenal fatigue, but love my gentle yoga 5 days per week
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.
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.
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.
Fact: The food is a huge part of the diet, yes, but don’t overlook the other ways the Mediterraneans live their lives. When they sit down for a meal, they don’t sit in front of a television or eat in a rush; they sit down for a relaxed, leisurely meal with others, which may be just as important for your health as what’s on your plate. Mediterraneans also enjoy plenty of physical activity.
HI, starting my keto eating habit today, do you have other meal plans? I am leaving now to buy my grocery list. I am committed. My question is this, I am 55, do HIIT classes and CrossFit style workouts along with lifting. I teach yoga. Wondering if you have found any issues with an older client? My metabolism has changed drastically in the last few years as the weight has crept up. I weigh 148, I am planning on doing 1400 kcal, 25% deficit. 25g carbs,75g protein, 111g fat. Does that sound like a good start?
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