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The smoke point of EVOO is almost 400 degrees, which is much higher than other popular cooking oils like canola (200 degrees), or corn and non-virgin olive oils (around 320 degrees each). According to the Cleveland Clinic, “[H]eating oil above its smoke point—the temperature at which the oil begins to smoke—produces toxic fumes and harmful free radicals (the stuff we’re trying to prevent in the first place). A good rule of thumb: The more refined the oil, the higher its smoke point.”
Maintain adequate protein intake. Too little protein and you lose muscle mass and starve the few parts of your body that can’t use ketones as an energy source, like portions of your red blood cells, kidneys and brain. Too much protein and you inhibit ketone production. Make sure you consume enough protein to support your vital functions, but not too much that protein becomes your alternate glycogen source.
Olive oil, particularly extra-virgin olive oil, is full of vitamin E and antioxidants. These help fight the free radicals in your bloodstream that may be the cause of some of the effects of aging as well as certain cancers. Olive oil contains 77 percent monounsaturated fat, according to the Ohio State University Extension. Monounsaturated fats are associated with lowering low-density lipoproteins — LDLs, the “bad” cholesterol — and raising the levels of high-density lipoproteins — HDLs, the “good” cholesterol — in your bloodstream. Proper balance between LDLs and HDLs can help decrease your risk of heart disease. The better your body functions, the better you feel, and the more likely you are to exercise and make healthy choices.
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.
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.
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]
The diet primarily consists of foods and ingredients that are very close to nature, including olive oil, legumes like peas and beans, fruits, vegetables, unrefined cereal products, and small portions of animal products (that are always “organic” and locally produced). In contrast to the typical American diet, it’s very low in sugar and practically free of all GMOs or artificial ingredients like high fructose corn syrup, preservatives and flavor enhancers. For something sweet, people in the Mediterranean enjoy fruit or small quantities of homemade desserts made with natural sweeteners like honey.
Absolutely! While others are proud to be 93% MCTs, Perfect MCT Oil is 100% MCTs. To check the percentage of MCTs in a product, simple divide the amount of MCTs by the Total Fat. If you look at the Supplement Facts for our Perfect MCT Oil you will see we have 14 grams of MCTs and 14 grams of Total Fat, thus 100% MCTs per serving. You can also look over our Ingredient Panel and Lab assay to show that our product contains nothing but pure, Organic MCT oil.
Perhaps one of the biggest reasons that MCT oil sales have skyrocketed in recent years is due to growing popularity of “The Bullet Proof Diet.” “The Bulletproof Diet,” written by Dave Asprey, is a dietary approach for rapid weight loss and better cognitive health that recommends you receive 50 percent to 70 percent of your energy from healthy fats, especially MCT oil, grass-fed butter and coconut oil. (1) The plan’s signature breakfast, “bulletproof coffee” — a mix of coffee, MCT oil and butter — promises decreases in hunger levels, the ability to fast easily, better brain function and mental clarity. While coconut oil benefits are still recognized by Bulletproof dieters, MCT oil is considered the gold standard, and the official Bulletproof site sells its own MCT oil, called Brain Octane Oil.

Dr. Westman never brings up exercise as a first step in weight loss. He wants patients to focus on the diet first. “But later on, if things are no longer working well and there is still significant weight to lose, I bring up the E-word, exercise. But I try to get them back to things that are fun for them. Exercise will help you get through a plateau.”


Weight-loss history — If you’ve lost weight in the past, you’ll have a more difficult time losing weight now. That’s because as you lose weight, your metabolic rate decreases. If two men weigh 200 pounds, but one man used to weigh 275 pounds, the man who used to weigh 275 will burn fewer calories per day since his metabolic rate has decreased from where it once was.
I would love to see some before and after pics… High intensity biking/running or any cardio for long periods of time can raise your cortisol levels, spiking your insulin whilst putting you in a catabolic state… Your body is eating away at your muscles by converting dietary protein into glucose. The physical stress from extreme cardio sends “stress signals” throughout your body forcing it to look for additional energy. Your hormonal systems interpret this energy as glucose. It’s like when you watch the Olympics, long distance runners look skinny and sick whilst “short distance sprinters” look thick and muscular… HIIT training or moderate cardio is the way to go if you want to spare muscle mass…
That is the short and narrow on ketosis. The last, and possible most important rule, one which applies to all diets, is that you must have a plan for whenever you decide to end your diet. Going back to your old eating habbits will result in weight gain back to your original weight, and no one wants to see all of their hrd work lost in a diet yo-yo effect. Your new diet plan needs to take two things into account: your old diet was making you fat. It was either full of poor foods, or didnt give you the nutrients that you needed and that caused you to be hungrier and overeat. Whatever the reason, your normal diet is no longer an option if it was making you fat. Take the time tht you are in ketosis to learn what you can about nutrition. I personally suggest forgoetting and forever ignoring everything that youve learned about calories in calories out rules, because they, with all due respect, do not work routinely, or even at all for some people. I suggest that you invest some time in learning how to cook for yourself (as otherwise you are at the mercy of food pdistributors, ones who are competing for the tastiest product in an attempt to lure you and your money in, with little to no concern for your health). Specifically I suggest looking into actual healthy diets, instead of starvation diets, these include but are not limited to diets such as the paleo diet, the caveman diet, or even just probiotic promoting diets.
Bottom Line: Research has shown in both humans and other primates that diets high in fat and cholesterol promote atherosclerosis. By contrast, research in animals and humans, such as the Stanford Coronary Risk Intervention Project, have demonstrated that diets very low in total fat and cholesterol can not only prevent atherosclerosis but actually shrink plaque and reverse atherosclerosis.
The problem and the struggle for all the people we see, not just menopausal women, is they don’t know what hunger and fullness really are. They come to us after years and decades of a low fat high carb diet. So they are used to a feeling of fullness that is fuller than full. So we need to retrain ourselves to understand that full enough is the way you should feel.

The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
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.
Here's what I learned about the keto diet: You essentially swap a high-carb diet, which most Americans tend to eat, for a diet that's very high in fat (the healthy kinds), moderate in protein, and very low in carbohydrates. The idea is that you change the source from which your body gets its energy (and burns calories) from glucose (from carbohydrates) to ketones (from fat). This shift doesn't happen after one bulletproof coffee, though. It usually takes a few days of eating this way for your body to reach ketosis-where it's looking to fat as its first source of fuel. Once there, though, your body "will be burning fat all the time," says Dr. Axe. "It doesn't matter if you're working out or sleeping, or what you're doing, your body continues to burn fat in ketosis."
Emerging evidence suggests that eating this way may offer protective effects for those with and at risk for type 2 diabetes. For one, Mediterranean eating improves blood sugar control in those already diagnosed with the condition, suggesting it can be a good way to manage the disease. What’s more, given those with diabetes are at increased odds for cardiovascular disease, adopting this diet can help improve their heart health, according to a paper published in April 2014 in the journal Nutrients. (4)
People claiming huge benefits of these supplements – despite the lack of solid scientific support – may sometimes have a financial reason to believe in the supplements. Some of these products are sold under a multi-level marketing arrangement, where sales people are paid based on commission. For example, the company Prüvit sells drinkable ketones, called KETO//OS with a multi-level marketing structure.
The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. [2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research: [2,8,9]
If you’re looking to lose weight without being hungry and maintain that weight in a realistic way that can last a lifetime, this might be the plan for you. The diet is both sustainable and worthwhile, and has been undertaken by many people all around the world with great success related to weight loss and more, as it works to help manage weight and reduce fat intake naturally and easily due to eating many nutrient-dense foods.

This is the ultimate “trimmifying” oil, with 100% Medium Chain Trglycerides that boost your metabolism life rocket fuel. MCT Oil has become the delicious and multi-talented dietary BFF of Trim Healthy Mamas all over the globe. Its succulent silky texture and neutral taste make it perfect to whip into your morning coffees that we call “Trimmies” and to drizzle over large leafy salads topped with protein. It delivers a very fatty mouth feel but provides the fewest calories of any oil!
There is a risk of excess calorie intake because specific amounts of foods and portion sizes are not emphasized, which could lead to weight gain. It might be helpful to use the Mediterranean Diet Pyramid, which provides guidance on specific types of foods to choose, along with a balanced plate guide such as the Harvard Healthy Eating Plate, which gives a better indication of proportions of food to eat per meal. However, it is important to note that—probably in part due to the higher intake of olive oil and less processed foods—the Mediterranean dietary pattern provides satiety and enables long term adherence. In one of the most successful weight loss trials to date, those assigned to the Mediterranean diet maintained weight loss over a period of six years. [14]
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]
You may also want to try a cyclical keto diet, or carb cycling. You follow the standard keto diet for 6 days of the week, when you eat less than 50 grams of net carbs a day. But on one day of the week, you increase your carb intake to roughly 150 grams of net carbs. Doing this satisfies any carb cravings you might have, making it easier to sustain keto in the long-run. Learn more about the benefits of carb cycling and weight loss here.
In this new study published in the European Journal of Nutrition, researchers from the Federal University of Viçosa in Brazil,  had a group of middle aged, overweight women receive a high fat breakfast that included 25 ml of oil. One group was given olive oil while the other group was given soybean oil. The oils were added to shakes that were consumed every morning. The participants were following a calorie restricted diet prescribed by a dietitian. After 9 weeks on this diet, both groups had lost weight, although the olive oil group had lost more weight but also more body fat. In fact, the olive oil group had 80% more body fat loss than the soybean oil group. The researchers noted that the results indicate that extra virgin olive oil should be included into calorie restricted programs for obesity treatment.
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.

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.
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.”
Maintain adequate protein intake. Too little protein and you lose muscle mass and starve the few parts of your body that can’t use ketones as an energy source, like portions of your red blood cells, kidneys and brain. Too much protein and you inhibit ketone production. Make sure you consume enough protein to support your vital functions, but not too much that protein becomes your alternate glycogen source.

Hello, I am doing IF 16:8 & my eating window is in the evening. I’m confused as to what to eat during those 8 hours. I’ve been eating 1 meal & a snack. Is this enough? I’ve been doing Keto dieting for 6 months. Initially lost 5 #. (Realize it was water #) Now I weigh more than I ever have, as of today!! Drink loads of water, eat healthy fats, mod protein & limited carbs, non processed. Can you help? Thanks!!

I can tackle coconut oil and avocado just fine. But there was one thing about the next two weeks that was looming over me: the intermittent fasting (IF) Dr. Axe built into his program. (Not all keto diets include this.) On Keto360 you can choose from three different eating windows, and I went for the longest: noon to 8 p.m., which meant I wouldn't be eating solid food until midday. I have an active fitness schedule, which needs fuel (and recovery) on a regular basis, so I was concerned I'd really miss my morning yogurt with berries and be left feeling hangry by 10 a.m. (Not to mention, some food pros feel the potential benefits of intermittent fasting might not be worth the risks.) Dr. Axe assured me that not only could I handle the IF, but that temporarily starving the body this way will allow it to heal. "When you're fasting for a period of time, you're essentially letting the systems of your body completely rest and recover." And he's right. This is exactly why sleep is the most important thing for weight loss and health, why there are such things as beauty night creams, and why rest days are crucial to meeting any fitness goal. The breaking down of food, the rapid turnover of cells, and the repairing of muscle tears all happen during rest.

There is a risk of excess calorie intake because specific amounts of foods and portion sizes are not emphasized, which could lead to weight gain. It might be helpful to use the Mediterranean Diet Pyramid, which provides guidance on specific types of foods to choose, along with a balanced plate guide such as the Harvard Healthy Eating Plate, which gives a better indication of proportions of food to eat per meal. However, it is important to note that—probably in part due to the higher intake of olive oil and less processed foods—the Mediterranean dietary pattern provides satiety and enables long term adherence. In one of the most successful weight loss trials to date, those assigned to the Mediterranean diet maintained weight loss over a period of six years. [14]
Eat less often. It’s much easier to eat fewer calories and maintain higher levels of ketosis when you eat less meals. Instead of snacking throughout the day, try getting all of your calories from 2-3 meals every day. You can also try intermittent fasting by restricting all your meals to an 8-hour eating window. This will allow your blood sugar and insulin to drop down to baseline levels so that your body can go into its fasting state and burn body fat for fuel.

Flynn says the key to the success of the olive oil diet is to cook your vegetables in olive oil. There are two main reasons for this. The first is that carotenoids – the powerful antioxidants that give orange, yellow and red veg their colour and are also found in abundance in leafy greens – need fat to be absorbed. She also believes the nutrients in cruciferous veg such as broccoli and cabbage are better absorbed with oil, but that’s still yet to be conclusively proven.
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