Fortunately, Drs. Kevin Hall and Juen Guo had the same burning question. In 2017, they analyzed the data and published a meta-analysis of controlled feeding studies that compared diets of equal calorie and protein content with variations in carbohydrate and fat content. [24] By filtering out the diet data in this way, the researchers could finally find out whether restricting carbs or limiting calories is more important when it comes to weight loss.
Since MCTs are processed in the liver, they are absorbed quickly and provide fast and sustained energy. MCTs move passively via the hepatic portal system to the liver without the need for a longer digestive process. Unlike almost all other foods, MCTs do not require energy to be absorbed, stored or used in the body, making them an almost perfect source of natural energy.
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
In 2007, a team of eight research scientists compared the impact of the Atkins diet on body mass and body fat with three other diets in a 12-month randomized controlled trial. The team recruited 311 overweight and obese, premenopausal women with no history of diabetes or cardiovascular diseases. The women had an average age of 41 years, BMI of 32, and body fat percentage of 40. After taking baseline measurements, researchers distributed the subjects to one of four different groups.
In 2013, a landmark study of more than 7,000 people in Spain was published. The study’s subjects were split into three groups: those receiving advice about following a Mediterranean diet and getting extra-virgin olive oil delivered to their home; receiving advice about following the Mediterranean diet and getting nuts delivered to their home; and, in the control group, receiving advice about following a low-fat diet.
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.

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


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)
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.
• 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]."
That's fine since no diet is right for everyone. Keto works well for a lot of people, at least in the short term, but what really matters is a plan that you can maintain long term and helps you sustain that weight loss. And that will differ for every person. In the meantime, use these 10 strategies as a first step to bust through your weight loss plateau.
I am researching keto plans and was so pleased to read your perspectives and personal story. It seems many over complicate things. I am 44, 5 ft 8 in and 236 pounds. I had kids at 35 and 48 yrs old and have had a really tough time with my body changes and overcoming this “doomed” feeling when it comes to weight. I want to be confident that this can happen but not sure where to start. I am a nurse, want to run and play with my 2 boys and really want to feel confident and show my horses again. This extra 60 pounds has got a hold of me! What do u recommend I do to start. Thank you for your inspiration!
The group who ate yogurt with the extract had increased blood flow in brain areas typically associated with fat consumption—even though the overall fat content of the snack was low. That's all thanks to the scent of olive oil, which might help you feel full, according to the researchers. (This isn't the first time studies have shown that olive oil can increase feelings of satiety and fullness.)
"Listening to podcasts while I run has completely changed my fitness routine. I thought I hated running, but what I hated was pop music. Keeping my mind engaged has helped me push passed physical barriers. Podcasts about keto, fitness, and nutrition is motivating to me to learn about my body while I’m actively working it. My favorite podcasts are Keto for Normies, The Keto Savage podcast, Seth Godin's podcast and Hiding in the Bathroom."
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
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.
To maintain ketosis (where you burn fat rather than sugar for energy), you need to keep your carb intake to around 20 to 50 grams daily. Some of my patients have to go to the lower end to get those results. That doesn't mean you can't incorporate some carbs: You can fit plenty of green vegetables and low-sugar fruits like berries and avocado into even a 20-gram carb allotment.
Still, I enjoy cooking and I plan my meals on the regular anyway. With a keto food list in hand and advice from Dr. Axe in my mind, I filled my grocery cart with family-size versions of what I regularly buy (apples, berries, nut butter, kale), and a lot more meat than I ever have in my cart at one time (ground lamb, chicken, REAL bacon). What was missing? Some of my usual high-carb items, like whole-grain English muffins, orange juice, butternut squash, and tortilla chips.

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
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:
MCT oil powder is a unique form of dietary fat rapidly absorbed by the body and has a wide range of health benefits. Supplementation with MCT powder can help combat fatigue, suppress appetite[*], enhance thermogenesis (aka ‘fat burning’)[*] and help your body adapt to using ketones for fuel. A recent scientific review showed that MCTs can effectively decrease body weight, total body fat, hip circumference, waist circumference, total subcutaneous fat and visceral fat[*]. Check out this articlefor more information on how to supplement with MCTs.
When you’re on keto, you’re less hungry. Ketones help control hormones that influence appetite.[2] They suppress ghrelin, your “hunger hormone,” and at the same time they boost cholecystokinin (CCK) — the hormone that keeps you feeling full.[3] You won’t want to snack as regularly, making it easier to go longer without food. Your body will then reach into its fat stores for energy. The result? More weight loss. Learn more here about how the keto diet suppresses appetite.
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.”
The results in body fat percentage lost was even more striking. The average body mass percentage decreased by 2.9% in the Atkins diet group. In contrast, it decreased by 1.5% in the Ornish diet group, by 1.3% in the Zone diet group, and 1.0% in the LEARN diet group. [16] This means that subjects in the Atkins diets decreased their average body fat percentage at least twice of any other group- including those eating the low-fat, high carbohydrate Ornish diet.
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:
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.
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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