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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/
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.
The media have made much of the fact that low-fat diets like Pritikin are problematic because science has shown that HDL levels drop in response to low-fat eating. But science has also found (and the media rarely point it out) that the HDL particles of people on a low-fat diet are working very, very efficiently. (17) There may not be as many garbage trucks, but those that are in force are functioning superbly well and clearing the LDL garbage out.
Caution: Palm oil is a controversial source of MCTs, not because it’s bad for your body, but because there are major issues involved in the process of procuring this oil. These include deforestation, loss of wildlife diversity and unethical treatment of workers. That’s why I only recommend RSPO-certified palm oil, which comes from producers who prioritize sustainability practices.
Extremely quick weight loss is possible, but it’s rarely healthy and almost never permanent. The Weight-Control Information Network website warns that losing more than 3 pounds per week is too fast. Losing weight quickly by following a fad diet may get you into that wedding dress, but the extra pounds will most likely be waiting for you when the honeymoon’s over. Thus, you can go on a fad olive oil diet, or you can incorporate heart-healthy olive oil into a nutritious diet and drop five pounds that are much more likely to stay gone. Consult your doctor before beginning any new diet.
"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."

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.
Designed for athletes looking for a fast burst of energy, those following a paleo or keto diet and everyone looking to support brain health,† Dr. Formulated MCT Coconut Oil is 100% organic coconut oil and delivers 13g of MCTs—including Caprylic and Capric acids—per serving. MCTs are healthy fatty acids that are easily digested, provide energy and are burned by the body for fuel and energy.†
There's no one "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics:
Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar—drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit—pick a new one to try each week and expand your fruit horizons.
That doesn’t mean you’ll go hungry on a diet. It’s quite the opposite! You’re not starving yourself of calories but of carbohydrates. Your body won’t go into what’s known as starvation mode, which is where your metabolic rate drops considerably. You’re adding more fat to the diet and taking out the carbs, so the metabolism can still work, and you get the energy you need.
Shortly after World War II, Ancel Keys and colleagues (including Paul Dudley White, later President Eisenhower’s heart doctor) organized the remarkable Seven Countries Study to examine the hypothesis that Mediterranean-eating patterns contributed directly to improved health outcomes. This long-running study examined the health of almost thirteen thousand middle-aged men in the United States, Japan, Italy, Greece, the Netherlands, Finland, and then-Yugoslavia.
Designed for athletes looking for a fast burst of energy, those following a paleo or keto diet and everyone looking to support brain health,† Dr. Formulated MCT Coconut Oil is 100% organic coconut oil and delivers 13g of MCTs—including Caprylic and Capric acids—per serving. MCTs are healthy fatty acids that are easily digested, provide energy and are burned by the body for fuel and energy.†
Fish, dairy products and grass-fed/free-range meats contain healthy fatty acids that the body needs, working to help you feel full, manage weight gain, control blood sugar, and improve your mood and energy levels. But if you’re more of a plant-based eater, legumes and whole grains (especially if they’re soaked and sprouted) also make good, filling choices.
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.
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?
Eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol. However, it is possible to modify the diet to emphasize foods low in saturated fat such as olive oil, avocado, nuts, seeds, and fatty fish.
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.
Your midday meal is crucial fuel for afternoon energy, so make it count. Grain bowls make a perfectly packable lunch and deliver a diverse offering of healthy ingredients, from quinoa to canned tuna or salmon to roasted veggies. Here, it’s all about convenience—add a protein boost to a crisp, leafy green salad with cannellini beans or chicken, then pack into a Mason jar.
This is because you get rid of the foods that cause high blood sugar, also known as glucose. Glucose is the easiest way for your body to get energy, but it can lead to energy crashes if you get too much in a short time. To get rid of the glucose and use it up, the body needs to produce insulin. As we produce more and more, our bodies become resistant to it, and this can lead to diabetes.
The retention and need for a diuretic in the past may have been from excessive carb/wheat/dairy intake… Something you may find resolves with a ketogenic diet. Decreasing iodized salt and increasing sea salt, especially himilayian pink salt might help you to maintain sodium levels without the fluid retention effects also. For example I always buy unsalted butter and add pink salt for the flavour/sodium component. It’s made a big difference for me (a fellow massive found retainer haha)
Unfortunately, our current food environment is nothing like what the human race initially evolved to handle. Today, we are constantly bombarded with endless processed food options, food ads, and smells that trigger our desires. As a result, the oldest parts of our brain motivate us to hunt for that food, which we now have a 100% chance of getting — and we don’t have to exert much effort at all to get it.
Keep moving — In addition to ketosis, the best thing you can do for your weight-loss journey and your overall health is to get moving! It’s extremely easy to wake up, go to work, sit at a desk all day, come home, and then sit on the couch for the rest of the evening. But when you do this, you aren’t burning calories like you should if you want to lose weight. For best results, take up a combination of resistance training and cardio. Building muscle will give your metabolism a boost since muscle in your body burns more calories than fat, and cardio will further help you burn calories. And even if you don’t want to go to the gym or get outside for a run, try to get in a 30-minute walk 3-4 times per week. A 30-minute walk at a brisk pace can help you burn about 150 calories. Plus, working out will boost your mood and help you stay motivated on your health journey.

A plant based diet, one that includes lots of fruits and vegetables, is the cornerstone of the Mediterranean diet, which can help fight cancer in nearly every way — providing antioxidants, protecting DNA from damage, stopping cell mutation, lowering inflammation and delaying tumor growth. Many studies point to the fact that olive oil might also be a natural cancer treatment and decrease the risk of colon and bowel cancers. It might have a protective effect on the development of cancer cells due to lowered inflammation and reduced oxidative stress, plus its tendency to promote balanced blood sugar and a healthier weight.


Research suggests that people who follow a keto diet do drop pounds. A 2013 analysis published in the British Journal of Nutrition (BJN) that evaluated 13 studies found that people who adhered to it lost more weight than those who followed a low-fat diet, at least in the short term. And Roehl notes that her patients who follow the diet for epilepsy tend to lose weight as a side effect.
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
Compared to other types of oils and fats, MCTs seem to have positive effects on fat burning and weight reduction. As part of a healthy diet, MCT oil can help increase satiety and even raise the metabolic rate at which the body functions. Does this mean eating large amounts of MCTs daily will make you drop pounds? Not quite. Not every study has shown that MCTs can produce weight loss necessarily, but some definitely have shown the positive effects of MCTs on metabolic function.
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?
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.
Another study, published in the New England Journal of Medicine in 2008, assigned 322 moderately obese adults to one of three diets: calorie-restricted low-fat; calorie-restricted Mediterranean; and non-calorie-restricted low-carb. After two years, the Mediterranean group had lost an average of 9 7/10 pounds; the low-fat group, 6 4/10 pounds; and the low-carb group, 10 3/10 pounds. Although weight loss didn't differ greatly between the low-carb and Mediterranean groups, both lost appreciably more than the low-fat group did.
• Other research suggests MCTs help with weight loss by reducing your appetite. As reported by Mental Health Daily:12 "Some scientists speculate that MCT acts on various hormones such as: cholecystokinin, gastric inhibitory peptide, pancreatic polypeptide, peptide YY and neurotensin. The precise mechanism of action of MCTs remains unknown, but it is known to induce satiety and reduced appetite compared to [LCTs]."
Indeed, the people most likely to live 100 robust years and beyond, the citizens of Okinawa, Japan, don’t even use olive oil. They do eat a lot of fiber–rich, straight–from–the–earth foods, (14) as do other communities with high percentages of centenarians, such as the Seventh Day Adventists of Loma Linda, California; and the people of Nicoya Peninsula, Costa Rica; Icaria, Greece; and Sardinia, Italy. (15)

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.
When your body goes into ketosis, it will start to produce by-products called ketones. This includes acetone—yes, the same chemical found in nail polish remover, which your body actually naturally makes on its own, according to a 2015 review of research. Because acetone is a smaller molecule, it tends to make its way into your lungs. You’ll eventually exhale them out, resulting in “keto breath.” Your mouth might also have a metallic taste, but it won’t last forever as you adjust to the diet. Just be diligent about brushing your teeth!
Eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol. However, it is possible to modify the diet to emphasize foods low in saturated fat such as olive oil, avocado, nuts, seeds, and fatty fish.
Julius thanks for sharing your story with us and the great breakdown of everything. I’m two weeks in on my standard keto diet along with exercise and I feel great. I know how vital sleep is but I find myself waking up very early in the morning usually between 3-4 am(I wake up at 5 for work) but I have so much energy I can’t go back to sleep and I am not tired throughout the day. From your knowledge and experience is this normal? And is working out more than 3x a week counter productive in your opinion? Thanks again, Josh
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.
Cut out the alcohol for now: Many people love the fact that on a low-carb or keto diet you can have a glass of dry white or red wine from time to time. If you are experiencing a weight-loss plateau, or gaining weight, cut out all alcohol for now until weight loss starts again. Even a few drinks a week can cause a stall. “I love my Friday night glass of wine after a hard week, but I will cut it out for now,” says Samantha.
The bulk of research suggests that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. One of the reasons why the ketogenic diet provides such reliable weight loss results is because it consists primarily of highly-satiating whole foods like meat, high-fat dairy, and low-carb vegetables while removing all carb-rich, sugar-laden processed foods from the diet. By eating in this way, you will feel full while eating fewer calories and losing weight.
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.
In fact, the FDA now allows olive oil labels to carry the claim that its monounsaturated fat can reduce heart disease risks -- with a few strings attached. The claim says that "limited and not conclusive scientific evidence" suggests that eating about 2 tablespoons of olive oil daily may reduce the risk of heart disease. To give this possible benefit, it adds, the olive oil must replace a similar amount of saturated fat in your diet -- and must not increase the total calories you eat in a day.
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