The go-to protein in the Mediterranean diet is fish. In particular, this diet emphasizes fatty fish like salmon, sardines, and mackerel. These fish are rich in heart- and brain-healthy omega-3 fatty acids. Even those fish that are leaner and have less fat (like cod or tilapia) are still worth it, as they provide a good source of protein. If you currently don't get a lot of fish in your diet, an easy point of entry is to designate one day each week as "fish" night. Cooking fish in parchment paper or foil packets is one no-fuss, no-mess way to put dinner on the table. Or try incorporating it in some of your favorite foods, like tacos, stir-frys, and soups.
Your brain is largely made up of fatty acids, so you need a steady supply from your diet to feel your best, think clearly, perform well at work and stay sharp well into older age. Medium-chain fats are believed to be one of the most easily digested, utilized and protective fatty acids that exists. According to leading Neurologist Dr. Perlmutter, you can boost the availability of ketones for your brain by simply adding coconut oil or MCT oil to your daily regimen. But to make this effective, carb restriction is a must! “MCT oil not only feeds your brain cells, but also improves your gut health—which is largely connected to cognitive functioning thanks to the “gut-brain connection.”
Concentrated MCT oils are often derived from “a blend of coconut and palm oils.” I personally always look for MCT oils sourced only from coconut oil  or sustainable and rainforest friendly palm oil because the palm oil industry is responsible for the deforestation for large parts of the rainforest. Thousands of acres of rainforest are being destroyed to make room for palm production. This has also driven many animals out of their natural habitats and greatly threatens species like the orangutan and Sumatran tiger, which are both in danger of extinction.
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]
A recent randomized, double-blind, placebo-controlled trial found that subjects who received 400 mg garlic powder tablets twice a day lost significantly more fat than the control group. Although there are many confounding variables in this trial, animal studies back up the human findings by providing us with evidence that garlic supplementation can have anti-obesogenic effects (i.e., garlic prevents weight gain) in mice.
If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snacktime, like crunching on bell pepper strips or throwing a handful of spinach into a smoothie), and one at dinner, like these quick and easy side dishes. Aim for at least two servings per day. More is better. At least three servings can help you bust stress, Australian research notes.
Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM. Primary prevention of cardiovascular disease with a mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. 2018 Jun 13. [Note: reference updated in June 2018 due to retraction and republication]

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.
The Mediterranean Diet is not a diet. It is a lifelong habit. Something you must stick to as a creed. Decades ago, this was the usual way of life of the communities around the Mediterranean Basin. It was the everyday life in countries like Spain, Italy or Greece. Its major points were physical activity, healthy nutrition and calm attitude. And not much money to throw away.
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!
Of course, the most famous use for MCT oil is Dave Asprey’s Bulletproof® Coffee recipe. This fat-packed coffee uses a mixture of grass-fed butter and MCT oil for a brain and energy boost. I accomplish similar results by adding coconut oil to my healthy coffee recipe, but have tried the MCT version and can vouch for its energy-boosting and brain-focus inducing properties. (Note: There are two Bulletproof® brand MCT oils: XCT Oil (C8+C10)and Brain Octane oil (Pure C8), which do contain palm but are sustainably sourced and use a super-clean steam distillation process of extraction).
Keto flu is a real thing. Cutting your carbs to the bone and going into a state of ketosis (where your body burns fat for energy) can bring on a cluster of uncomfortable symptoms, such as headaches, fatigue, muscle aches, nausea, and diarrhea. The side effects are the result of your body transitioning to using fat as its primary source of energy instead of carbs, explains Kristen Mancinelli, MS, RDN, author of The Ketogenic Diet. Once it adapts to the new fuel source (usually within a week or two), you’ll start to feel better.
Unlike conventional diets, the Mediterranean diet doesn't restrict you to a daily allotment of calories, fat, or sodium. Instead, it’s about what you’re eating, from heart-healthy unsaturated fats to satiating, high-fiber foods. Taking these ideals to heart, we’ve constructed a Mediterranean diet meal plan for beginners from breakfast to dinner. Our recipes maximize flavor and nutrition to create balanced and colorful plates that marry whole grains with vegetables, lean proteins, and more. On top of all of this deliciously nutritious eating, make sure to work physical activity into your day, especially if you have a desk job.
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.
What makes MCTs a top source of essential healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.
L-glutamine is an amino acid with many functions in your body including acting as a powerful antioxidant[*][*]. Research shows that L-glutamine can help stabilize blood glucose levels[*] and has been recommended to help reduce sugar cravings. Supplementing with L-glutamine (about ½-1 teaspoon powdered form or 500 mg dose) may help in reducing carb/sugar cravings and aid in your ketogenic weight-loss journey.
How do you know if a strict ketogenic diet or simply cutting some carbs is the right dietary approach for you? First, consult with your doctor and a dietitian to see if it is a suitable plan for you based on your medical history. Then, use the guides, articles, and recipes on Ruled.me to create a well-organized weight-loss plan. Remember to make healthy diet choices, such as eating fatty fish and high fiber vegetables, and supplement with exercise to get the best results.

What is even more surprising is that the monounsaturated-fat-rich diet and saturated-fat-rich diet were equally damaging. “The monkeys fed monounsaturated fat developed equivalent amounts of coronary artery atherosclerosis as those fed saturated fat,” wrote Dr. Lawrence Rudel and colleagues at Bowman Gray School of Medicine at Wake Forest University in Winston–Salem, North Carolina.
Just like most health issues, many different factors contribute to obesity. The factors most responsible for the obesity epidemic seem to be our genetics and the environment, and how they interact to create our eating behavior. To gain a deeper understanding of how they contribute to obesity, let’s explore the organ responsible for our eating decisions — the brain.
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.

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.
Most fundamentally, olive oil, like all oils and fats, are a concentrated source of calories. With over 4,000 calories per pound, olive oil is far more calorie dense than even pure refined sugar, which has 1,725 calories per pound. Because of its extremely high calorie density, adding olive oil to any food or meal will dramatically increase its calorie density.
This supposedly “good” monounsaturated fat-rich meal, in effect, elevated blood fats and crippled the workings of the endothelium (the inside skin of the arteries), putting the squeeze on blood flow and reducing the arteries’ ability to deliver more blood to tissues. Research has shown that things that impair endothelial function in the short term usually contribute to clogged arteries in the long run. No problems with impaired endothelial function occurred with meals enriched in other parts of the Mediterranean diet, such as vegetables and fruits.
Not intended for use by persons under age 18. Do not exceed recommended dose. Do not take for more than eight (8) consecutive weeks. Do not use if you are pregnant or nursing. Discontinue use two weeks prior to surgery or if upset stomach occurs. Get the consent of a licensed physician before using this product, especially if you are taking medication, have a medical condition, or thinking about becoming pregnant. Do not take this product close to bedtime. Keep this product and all supplements out of the reach of children., The recommended serving of this product contains approximately as much caffeine as two cups of coffee. Do not consume caffeine, or combine with synephrine, including but not limited to coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Too much caffeine may cause nervousness, irritability, sleeplessness, and occasionally rapid heartbeat. Discontinue use if you experience dizziness, severe headache, rapid heartbeat or shortness of breath.
People if you stick to what he says you will lose the weight. The first 1.5 weeks are tough. The rest are a lot easier. You get an energy high after the 3rd week. Never have I had so much energy. I am down 27lbs in 7 weeks. I only workout 3 times a week and its only 45 minutes. This whole write-up he did is very thorough and encouraging. I am sure he has help hundreds of people.
What is surprising is that the one group that had significantly less atherosclerosis than the other two was the group with the lowest levels, by far, of HDL good cholesterol. It was the polyunsaturated-fat-rich group. “Most likely, this group’s higher intake of essential polyunsaturated fatty acids provided some protection against the blood cholesterol-raising effect of their high dietary cholesterol intake,” notes Dr. Tom Rifai, MD, FACP, Founder/CEO, Reality Meets Science® LLC and member of the Pritikin Scientific Advisory Board.
Gut health is extremely important for anyone looking to lose weight and increase overall health[*][*]. It is not uncommon for those who shift to a ketogenic diet to have a change in the production of bacteria in their colon (although not necessarily a bad thing – just a change)[*]. To help support this change and increase the healthy bacteria in your gut, try consuming more fermented foods such as sauerkraut, kimchi or kefir and/or supplement with a high-quality probiotic[*][*].
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.
Gut health is extremely important for anyone looking to lose weight and increase overall health[*][*]. It is not uncommon for those who shift to a ketogenic diet to have a change in the production of bacteria in their colon (although not necessarily a bad thing – just a change)[*]. To help support this change and increase the healthy bacteria in your gut, try consuming more fermented foods such as sauerkraut, kimchi or kefir and/or supplement with a high-quality probiotic[*][*].
Set realistic expectations: Both Dr. Hallberg and Jackie Eberstein note this tip is particularly important for women, of all ages. Some women are aiming for an arbitrary number on a scale, perhaps from a long time ago or an idealized weight they have never achieved — a number that has no real bearing or relationship to their actual health and wellness.
Eating the Mediterranean way might be a natural Parkinson’s disease treatment, a great way to preserve your memory, and a step in the right direction for naturally treating Alzheimer’s disease and dementia. Cognitive disorders can occur when the brain isn’t getting a sufficient amount of dopamine, an important chemical necessary for proper body movements, mood regulation and thought processing.
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)
Lauric acid is naturally antimicrobial, antibacterial and antiviral. It is excellent for the skin and it has even been studied for its potential ability to help with severe acne for this reason! Coconut oil is the richest natural source, followed by human breastmilk, which contains up to 20% of its saturated fat content as lauric acid. (Side note to nursing moms: there are studies that show that consuming coconut oil helps improve the lauric acid content of milk.)
In the famous Lyon Diet Heart Study, people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style. After about four years, follow-up results showed that people on the Mediterranean diet experienced 70 percent less heart disease — which is about three times the reduction in risk achieved by most cholesterol-lowering prescription station drugs! The people on the Mediterranean diet also amazingly experienced a 45 percent lower risk of all-cause death than the group on the standard low-fat diet. (11)
The first group of 75 consumed a low-carbohydrate diet with less than 40 grams of carbohydrates per day. The second group of 73 consumed a low-fat diet with less than 30% of calories from fat and less than 7% of calories from saturated fat. Both groups regularly received nutritional counseling periodically throughout the study meeting with each participant meeting with a dietitian for a total of 10 sessions
Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating. Not only will you enjoy your company and your food, eating slowly allows you to tune in to your body’s hunger and fullness signals. You’re more apt to eat just until you’re satisfied than until you’re busting-at-the-seams full.

Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more
As you start removing carbohydrates from your body, your body will begin using the glycogen stored in your liver and muscles as its primary fuel source. This is exactly what you want, because once your body gets through the glycogen, it will start burning fat instead of glucose. And when this happens, you’ve made it to the holy land: ketosis. We’ll talk more about this in Phase 2.
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. 
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.
It is important to note that while you’re in this first phase, you’ll want to make sure to drink extra water to prevent yourself from becoming dehydrated. Additionally, you may also notice flu-like symptoms — nausea, vomiting, tiredness, and maybe even some irritability. This is what people call the keto flu and could last anywhere from a few days to a few weeks. Don’t fret. This is simply a sign that your body is getting adjusted to a new fuel source i.e. transitioning to fat-burning mode.
Thank you for the nice comment!… I definitely understand your reasons as I have diabetes, high blood pressure and pretty much everything under the sun in my family. Besides those reasons, the bone and joint inflammation/pain that I had no longer exists… That’s one of my favorite benefits of carb restriction… Keep me updated with your progress or comment if have questions… Thanks again!

1. Healthy Grains: Whether enjoyed for breakfast, lunch, or dinner, whole, healthy grains are full of fiber, antioxidants, and anti-inflammatory properties. A 2015 study in JAMA Internal Medicine linked whole grains and lower mortality, especially from chronic diseases such as cardiovascular disease and type-2 diabetes. Common whole grains include brown rice and oats, while ancient grains such as quinoa, amaranth, farro, buckwheat, and bulgur pack the added perk of being gluten-free.

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 have been on the Keto diet for approximately 2 months. I have lost 18 lbs, but have about 20 more to lose. I definitely notice certain foods, even tho they are Keto friendly stall my weight loss. I am feeling a lot better about myself already and don’t see a reason why I won’t be able to stick with this diet. However, I am stressing about what I will eat on Thanksgiving being that my family does not follow my same eating habits.

Too many "legal" high-calorie foods can sabotage your keto diet. So can lots of other things. One way to pinpoint those potential glitches is through a food journal. One study found people who tracked everything they ate lost twice the amount of weight as those who didn't track what they ate. A food journal also keeps you honest and compliant with your keto plan.


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.
You'll find lots of free Mediterranean diet resources on the Oldways website, including an easy-to-understand food pyramid; a printable grocery list; gender- and age-specific tips on making the Mediterranean switch; a quick-read "starter" brochure; a recipe newsletter; and even a glossary defining Mediterranean staples, from bruschetta to tapenade.
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.

Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. (4)
MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen. Fats are categorized by how many carbons they have: short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between six to 12 carbons and long-chain fats (like omega-3s) have between 13–21.

Fat isn’t unlimited either. As with wine, it's possible to get too much of a good thing when it comes to healthy fats. The American Heart Association points out that while the Mediterranean diet meets heart-healthy diet limits for saturated fat, your total fat consumption could be greater than the daily recommended amount if you aren't careful. That’s 65 g per day. (32)


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).
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).
You won't need to roam the frozen food aisle or hit a fast-food drive-thru. The focus is on seasonal food that's made in simple, mouth-watering ways. Build a yummy salad from spinach, cucumbers, and tomatoes. Add classic Greek ingredients like black olives and feta cheese with a Quick Light Greek Salad recipe. You can also whip up a colorful, veggie-filled batch of Grilled Tomato Gazpacho.

Olive oil cuts hunger. You won’t burn belly fat (or any fat, for that matter) unless you first take in fewer calories than your body needs to fuel itself. “And you won’t stick with a low-cal approach if you’re constantly hungry,” says Palinksi-Wade. That’s why using olive oil to reduce belly fat and lose weight is a no-brainer. “You often hear that protein or fiber help control hunger, but I find olive oil is equally if not more powerful.” Explanation: Olive oil is made up of 75 percent oleic acid, a substance shown to help us feel content for hours longer between meals. For this reason, Palinski-Wade actually includes more olive oil on the lowest-calorie version of her plan. “Olive oil is extremely filling.”
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