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.
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.
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.”
That’s why the unique process we use at Bulletproof is completely chemical and solvent-free. Most MCT’s on the market are manufactured via chemical/solvent refining, which can require using chemicals like hexane and different enzymes and combustion chemicals, such as sodium methoxide. The oils used to make MCTs – palm and coconut – are often solvent extracted too, but not Bulletproof.
I just came across your blog on the keto diet. I have tried everything under the sun. I’m getting at a menopausal stage and no matter how healthy I eat, and exercise I continue to gain. Have you had good success with people like me? Do you really think this will work for me? I understand when women enter this stage it’s near impossible to lose weight. And for all my attempts it seems to be true. Lol!
The Mediterranean diet has long been one of the healthiest diets known to man. The history and tradition of the Mediterranean diet come from the historic eating and social patterns of the regions around southern Italy, Greece, Turkey and Spain. Therefore the Mediterranean diet is really not even a “diet” in the way we usually think of them, more like a life-long way of eating and living. For thousands of years people living along the Mediterranean coast have indulged in a high-fiber diet of fruits and vegetables, also including quality fats and proteins in moderation, and sometimes a glass of locally made wine to complete a meal, too.
Keep in mind, however, that consuming too much protein at any given meal can decrease your levels of ketosis. To mitigate this effect, you can divide your protein intake into equal amounts throughout your meals. If you workout, then consider consuming more protein after and/or before your workouts because this protein is less likely to spike insulin levels and reduce ketone levels.
Here’s encouragement…it’s not all about weight in the beginning. As you ween off of sugar (which is really poison to your body), your body has to start getting rebooted. I had a solid week or more of serious detox. I knew that getting the poison out of my body was going to be significant, and it was. Don’t be discouraged. It’s well worth it to truly rid your gut and body of cancer-causing poison, not to mention your ability to fight disease. The acid level will change. Your arthritis (joints) will improve. Stick with it and don’t give up. Your family is worth it!
After investigating 20 controlled feeding studies, Hall and Guo found that both low-carb and high-carb diets had similar effects on body fatness and energy expenditure. The results of this meta-analysis provide us with high-quality evidence that supports the widely-believed theory that calories matter much more than the fat or carbohydrate content of the diet when it comes to weight loss. 
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.
Good luck miss. I’m on week 7 now of being on keto and I’ve lost 11.5Kilos (about 25 pounds!) and reduced my body fat by nearly 5%! I eat just once a day in the evening and supplement with 15ml of high quality liquid fish oil at night before bed plus eat some Pepitas that I roast at home (get just the kernels, with shells are too chewy) then roll on melted butter and add salt or whatever, delicious!), they’re a great way to up mineral levels like magnesium etc that are important for health.
Seems to be working well. Mixes well with cold liquids, which is nice, and doesn't leave oily lips as much as coconut oil does. Do be careful about using too much, or using it with too empty a stomach. I recommend having food in your system if you are going to take this (unless you intentionally need a good cleaning out, then please take a double dose and you are guaranteed results!)
Hi, I started last month and lost 16 pounds then went a week and no loss, thought ok fine then I gained 3 pounds and nothing I did wrong, no cheating at all and I go to the gym 5 days a week – nothing hardcore but I go. Is it normal for that to happen? Getting frustrated especially when I see all these people loosing all this weight and doing fabulous. I am on a lot of support groups on F/B and I am amazed but not sure what I am doing wrong. I know I cannot drink oil or butter in my coffee – but I have started to use coconut oil more and heavy cream too.
Julius – You are awesome and nice job with this! I have been a crazy person researching every university and medical journal to study nutritional ketosis as well as fasting, and how to use in combination. My goal is to be on the cover of SHAPE magazine when I’m 60 – a few years away – and this lifestyle what will make that happen. So far, 26 pounds in 6 weeks – this is huge – and I was inspired to read your results. DO YOU FIND that keeping snacks in your diet is OK?? Same question for whey powder vs egg white powder?? I thought the whey resulted in a higher insulin response…have you compared the two? As a former competitive powerlifter, I’m curious about this….and thanks for doing this great blog.
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.
For example, a 2003 study published in the Journal of Obesity and Related Metabolic Disorders showed that after comparing long-term consumption of MCTs and LCTs on energy expenditure, body composition and fat oxidation in obese women, the MCTs had more significant effects. Substitution of MCTs for LCTs in a targeted energy balance diet proved to offer better prevention of long-term weight gain due to increases in energy expenditure and fat-burning. (2)
This research also demonstrated that the monounsaturated fatty acid oleic acid (olive oil is 78% oleic acid) resulted in a marked increase in LPS attached to chylomicrons in the bloodstream. Chylomicrons, also known as cholesterol remnants, are large, fat-rich lipoprotein particles that research has found contribute to the growth of cholesterol-filled plaques. (8) After a fatty meal, the blood is so full of chylomicrons that it turns milky, like a strawberry shake.
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.
The fatty acids termed MCTs and lauric acid act somewhat differently in the body, although in the U.S., coconut oil and MCT oil manufacturers are legally allowed to claim that lauric acid is a type of MCT. Some people claim that lauric acid doesn’t biologically act like other forms of shorter MCTs (or at least as quickly), which is one reason why MCT advocates believe that MCT oil is somewhat superior.
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.
Day 5: As fate would have it, 3 p.m. rolls around and we get a message that there are cookies in the conference room. I have been snacking on keto-approved foods like Granny Smith apples (the tart green apple has way less sugar than, say, a red Gala), and full-fat cottage cheese with blueberries (where have you been all my life, snack?) with no real trouble with cravings. But just knowing there are cookies that I can't eat makes me feel a little cheated. (Though These Low-Carb Keto Desserts Help With That.)
I just started keto on dec 1st, im kind of winging it … Im drinking half my body weight in water, not eating at night at all, ive been researching non stop .. Again this goes against everything ive ever known … Yesterday i had bpc for breakfast, 2 eggs,heavy cream, 1/4 c shredded cheese, 1/4 pancetta & half an avocado, for lunch, dinner was 2 small haddock fillets crusted in parmesean with 2 cups of steamed broccoli & a green salad, romaine & cucumbers with 2 tbs poppyseed dressing .. Things i thought that werent keto friendly other websites says are ok.. I just want to do this right, i want to see my weight go in the opposite direction, i would hate to gain !!
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.
In the United States, the Mediterranean diet’s popularity continues to rise alongside a growing need for healthier eating patterns and lifestyles. The Centers for Disease Control (CDC) confirms heart disease as the leading cause of death in America for men and women, due to obesity, poor diet, lack of physical activity, diabetes, high levels of bad LDL (low-density lipoprotein) cholesterol, and more. In the 1970s, U.S. physiologist Ancel Keys first linked a Mediterranean-style diet and better cardiovascular health through his “Seven Countries Study,” but his theory would not catch on until several decades later. In the 1990s, non-profit Oldways Preservation Trust introduced the Mediterranean Diet pyramid (pictured below), offering Americans a different approach to healthy eating than the USDA food pyramid provided. Through solid research, increased support from experts, and continued education to the public, the Mediterranean diet is regarded today as a powerful weapon against rising rates of heart disease in the U.S.
Day 4: Grabbing lunch out has been successful thus far. Today was some tilapia, zucchini, and yellow squash, and a kale and tofu side salad. I tossed on half an avocado for good fatty measure. Oh, and I notice that I've lost a pound already, which is definitely just water weight-carbs hold water so limiting them is a surefire way to release some fluid in your body-but nonetheless. Weight loss wasn't my objective, but I doubt I'm alone in thinking, "I'll take it!"
The benefits above are the most common ones. But there are others that are potentially even more surprising and – at least for some people – life changing. Did you know that a keto diet can help treat high blood pressure, may result in less acne, may help control migraine, might help with certain mental health issues and could have a few other potential benefits?
Similarly, in a study in the New England Journal of Medicine, scientists followed for years the diets and health of 22,043 adults in Greece. (12) Adherence to the traditional Mediterranean diet was assessed by a 10–point scale that incorporated the key facets of the diet, including an abundance of plant food (fruits, vegetables, whole-grain cereals, nuts, and legumes), olive oil as the main source of fat, and low–to–moderate amounts of fish and poultry.
"The authors … use kilojoules to measure energy instead of calories, but when you convert the units, you'll see that few of the studies showed a benefit relevant to the real world. For example, one study found that 5 grams of MCT oil did indeed raise the metabolic rate of healthy men … by 11 calories a day … [Y]ou could burn more calories than that by walking for [five] minutes, or jumping rope slowly for [two] minutes."
Not only is the Mediterranean diet a tasty way to eat, drink and live, but it’s also a realistic and sustainable way to reduce disease-causing inflammation and to lose weight, too (or to maintain a healthy weight). In fact, in January 2019 when U.S. News evaluated 41 of the most popular diets they identified the Mediterranean Diet as being the “#1 Best Overall Diet.”
“Dietary fat is rewarding,” said Dr. Andreas Fritsche, study co-author and nutritional medicine professor at the University Hospital Tübingen in Germany. So rewarding, in fact, that it could be used as an effective dieting tool, though further studies are needed. “If you eat a fat-free aroma extract which is commonly associated with fat, it is possible that you get the rewarding effect of fat-triggered sensations without calories,” Dr. Fritsche said.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.
Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece.
Key Takeaways: Two large-scale meta-analysis indicate that people who consume a low-carb diet (<50 g carb/day) lose a slightly larger amount of weight compared to people eating a low-fat diet over 12-month span. Neither meta-analysis assessed the loss in body fat percentage within each diet and which other dietary of exercise interventions promoted weight-loss when coupled with the ketogenic diet.
I just started keto this past week and I am on day 7. I am down 4lbs, but have a long way to go to reach my goal (40lbs). I was wondering about certain foods….are tomatoes/onions okay on a keto diet? I’ve read quite a few conflicting reports that claim you should not eat those while on keto. I’m not very good at tracking macros and calories yet. I’m just trying to stay focused on eating all the right foods. It has been a rough week with brain fog, headaches, fatigue, the works…and barely enough energy to get in any exercise. Still I try. I have two little ones and that tends to take up more of my time. I recently found out that milk is pretty high in carbs and replaced that as well. I was wondering if after your reaching your goal, whether or not I could transition to paleo and still keep the weight off. Do you think that would work? I love fruits and the occassional glass of milk that allows me to make a smoothie haha….I was just wondering, what are your thoughts on this?
I weigh approx. 200 lbs 5’10” tall woman. I would have 3 eggs and 1 tbls butter for breakfast, than for lunch a shake: spinach, flax seeds, chia seeds, 1 tbls coconut oil, avocado, lemon. Snack: a keto bar http://www.ketobars.com/ and dinner: some green veggies with a salmon or steak. I use myfitnesspal for calorie counting and set my daily calorie goals at 1200, with 85% fat, 10% protein and 5% carbs. Out of that I would have 81g of fat, 36g protein and 22g carbs. Does that look like a good plan for keto diet? I would appreciate your help on this. Thank you in advance!
Extra virgin olive oil has a subtle golden-green hue with a light peppery flavour. It has a lower smoke point than many other oils, which means it burns easily at a lower temperature. Therefore, it may not be suited for high heat cooking. Dr. Rupali Datta, advises, "It is better to use extra virgin olive oil only for raw or cold cooking. Indian cooking needs are not suited to substitute this oil for our regular vegetable oil. You can use it in salads, as dressings, for making breads and dips. Light sauteing can also be done using extra virgin olive oil."