Lift weights: While you can’t exercise your way out of a bad diet, adding in weight lifting will build muscle and increase your metabolism. “The more muscle you add, the better your insulin sensitivity, so any sort of resistant strain you can add to your muscle is great for weight loss,” says Dr. Naiman. The weight lifting doesn’t have to be a excessive — 90 seconds, twice a week can do it. But he notes it has to be a heavy enough weight that after about to 10 to 15 lifts (reps) you cannot do another rep. That is called lifting to muscle failure. “It is only if you go to absolute failure that you convince your body that you’re not strong enough. Your body won’t add muscle unless you send the message that it needs more,” Dr. Naiman says. Squats, push-ups and other body resistance methods are just as effective as hand held weights or weight machines.
A small amount of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil are essential for brain health. Scientifically, it has been seen that consumption of extra virgin olive oil may help in reducing the risk of Alzheimer's disease. A recent study published in the Annals of Clinical and Translational Neurology, shows that extra virgin olive olive may help protect the brain tissue against toxic substances that can cause Alzheimer's disease.
Current lifestyle — Sleep, nutrition, and activity level are all key factors when it comes to weight loss. The more drastic the changes in these areas, the more likely you are to witness dramatic changes in your weight. In other words, if you currently eat healthy, get plenty of sleep, and are moderately active, you will lose weight on keto, but it won’t be as fast or as drastic as someone who isn’t eating healthy, getting enough sleep, or exercising.
Obesity means that someone has an excess amount of fat to the extent that it harms your health. Oftentimes, doctors, nurses, and other professionals will put your weight in terms of your height and gender in a figure called body mass index (BMI). According to the World Health Organization, a BMI from 25-30 usually indicates someone is overweight, BMI in the 30-35 range puts someone in the range of being obese and 35 and over morbidly obese. [1]
Extra virgin olive oil has high a percentage of omega fats (polyunsaturated fats that are good for your heart) along with monounsaturated fats. Delhi-based Dietitian, Dr. Deepali Solanki, shares, "Extra Virgin Olive Oil has a lot of monounsaturated fatty acids, unlike other oils which have a lot of saturated fat acids. It can be consumed in the same amount like any other oil. The recommended amount is half a liter per person per month."
In the Mediterranean, many people start their day with a quarter cup of olive oil. The oleic acid in olive oil has a satiating effect. As mentioned above, it also slows the absorption of other nutrients, so you’ll feel full longer and won’t need to reach for that mid-morning sugary snack. While the calories in olive oil may be high, the overall consumption of calories throughout the day will drop when you’re just not that hungry.
Getting adequate amounts of vitamins is extremely important to support healthy weight loss and overall wellness. Taking a multivitamin with synthetic ingredients has been shown to be ineffective and a complete waste of money[*]. Alternatively, consuming a high-quality greens powder made from real, nutritious whole foods rich in vitamins, minerals, antioxidants, fiber and phytonutrients is a much better way to optimize health and longevity. Check out this article for more information on supplementing with a high quality, effective greens powder.
The cyclical diet is another one that focuses on more carbs. This is more of a cycle—hence the name. You’ll get five days where you follow the standard diet and then two days where you get more carbs. This sort of diet could be perfect for those who struggle to stick to a plan or just know they wouldn’t be able to last without any potatoes, bread or pasta at all. Think of this like your 5:2 diet, where you get two days off.
Mediterranean diet is a generic term based on the typical eating habits in the countries that border the Mediterranean Sea. Elements include dairy products, fish and poultry being more common than red meat; fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds; use of olive oil; wine consumed in low to moderate amounts. These diets have similarities to the American Heart Association's dietary recommendations, except a relatively high percentage of calories in Mediterranean-style diets come from fat.
Some people are firm believers in taking MCT oil daily just like a supplement, straight from the spoon or mixed into drinks. MCT oil has no taste or smell, so this is an option if you’re really looking to increase your intake quickly. But be careful — a little goes a long way. People should start off with half a teaspoon and work their way up to one tablespoon.
Fact: The food is a huge part of the diet, yes, but don’t overlook the other ways the Mediterraneans live their lives. When they sit down for a meal, they don’t sit in front of a television or eat in a rush; they sit down for a relaxed, leisurely meal with others, which may be just as important for your health as what’s on your plate. Mediterraneans also enjoy plenty of physical activity.
Studies suggest an ideal ketone concentration for maximum hunger suppression and fat burning is 0.48 millimole per liter (mmol/L).19 Ketone measurements can be done through urine, breath or blood testing. Blood testing is the most expensive but also the most accurate and easy to test with home meters and strips. Measure your ketones about one hour after taking your MCT oil, and slowly build up your dose until you reach 0.48 mmol/L.
In 2014, a group of three Brazilian researchers assessed the available literature on low-carbohydrate diets in a meta-analysis. They specifically looked at trials that compared a very-low carbohydrate ketogenic diet (VLCKD) that contained no more than 50 grams of carbohydrates per day against a conventional, low-fat diet with less than 30% of calories from fat. Ultimately, they included 13 studies that lasted 12 months or more and collectively contained 1577 subjects with 787 randomized to a low-fat diet group and 790 to a VLCKD group.
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If you're doing everything else right but missing these elements, you'll stall your progress. Getting subpar sleep, not moving enough, and environmental toxins are among the factors that can stall weight loss even when you're vigilantly following a keto diet. What you eat matters, but how you live also dramatically affects weight loss. For many patients, dialing up sleep, reducing environmental and psychological stressors, and incorporating high-intensity burst training can be big needle movers to overcome plateaus.
Han, J. R., Deng, B., Sun, J., Chen, C. G., Corkey, B. E., Kirkland, J. L., …. & Guo, W.(2007, July). Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects [Abstract]. Metabolism, 56(7), 985–991. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17570262
Don’t be surprised if you find yourself parched while you’re on the keto diet. Excreting all that extra water will likely cause a spike in thirst—so make it a point to drink up, Mancinelli advises. There’s no hard and fast recommendation for how much water you should be having on a keto diet. But in general, aim to drink enough so your urine is clear or pale yellow. If it’s any darker, bump your intake.
What is the best diet for osteoarthritis? Osteoarthritis has no cure, but it is possible to reduce its symptoms by making dietary changes. People can eat foods that reduce inflammation and boost the immune system, such as broccoli, oily fish, and dark leafy greens. Avoiding refined carbohydrates and sugar should also help to minimize symptoms. Learn more here. Read now
Some studies have proposed that women’s weight gain in midlife is more a factor of aging — which impacts both sexes — than of menopausal changes in hormones. Other studies note, however, that declining estrogen (estradiol or E2) at menopause changes women’s energy needs and metabolism, changes their location of body-fat accumulation from the hips to abdomen, and is associated with an increased rate of metabolic syndrome.
Is pasta good or bad for you? Pasta is a staple food in many diets. It is quick, inexpensive, and filling. However, some types of pasta may be unhealthful and add too many calories to a person's diet without providing much nutrition. In this article, learn which types of pasta are good for you, as well as how to create a healthful pasta-based meal. Read now
What is it about anti-inflammatory foods that helps boost your mood and mental health? Inflammation is frequently named as the root cause of many mood and psychiatric conditions, including schizophrenia, obsessive compulsive disorder, depression, anxiety, fatigue, and social withdrawal. The same lifestyle habits that tend to activate inflammation— such as a poor diet, chronic stress and sleep deprivation — also tend to produce brain states that contribute to mental illness. (13) A nutrient-dense diet seems to help directly protect parts of the brain, while other dietary/lifestyle changes like getting good sleep, having a mindful approach to meals, planning meals ahead of time, and limiting stress can also lead to a calmer mindset. (14)
Dietary fiber keeps you full longer and contains prebiotic nutrients that support a healthy gut flora, creating a win-win for weight loss. Getting insufficient dietary fiber (yes, I'm talking to you, all-meat carnivore or cave-man diet folks) adversely shifts your healthy gut flora, which will increase inflammation, insulin resistance, fat deposition around the middle, and weight gain. Leafy green and cruciferous vegetables, avocado, coconut, and berries make great fiber-rich, keto-friendly foods.

From this foundation, Flynn’s plant-based olive oil (PBOO) diet was born. She determined its components based on validated research examining food and chronic diseases. The cornerstone foods of the diet are extra virgin olive oil, vegetables (with particular emphasis on those with deep color and those from the cruciferous family), and starches/grains (ideally those that are whole), with minimal animal protein. Flynn was initially curious as to whether or not her diet would aid in weight loss. She hypothesized that as long as calories were controlled (~1500 calories per day for women, ~1800-2000 calorie per day for men), having healthy fats at every meal, in the form of nuts at breakfast and extra virgin olive oil at lunch and dinner, along with vegetable-heavy lunches and dinners, would help individuals feel more satiated and help them lose weight. Overall, those who follow her diet eat four to five servings of fat daily, most of which is extra virgin olive oil.
Metagenics offers a wide range of educational opportunities including webinars, group meetings, and seminars as part of our commitment to continuing functional medicine education. Our goal is to give our practitioners further insight to help address their patients’ unique health needs for a higher level of personalized, lifetime wellness care. We have been sharing this ever-growing body of nutritional and lifestyle research for over 25 years.
CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you.
Once fat adapted, cut back on extra fat: One of the great joys of low-carb keto eating is adding back fat into our bodies after denying them fat for so long. But a keto diet is not carte blanche to gorge yourself on fat, the experts note. If you want to lose weight, you have to burn your own fat stores for energy, not consume all the energy you need by eating fat. So stop the bulletproof coffee and fat bombs for now.
When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming. [2] How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]
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).

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I’m going to keep eating like this until I lose another 13-15 kilos, then I’ll reevaluate how I want to eat… But really i’ll probably stick to this diet most of the time, it’s easy once you get into it and I love how I feel on it don’t expect to lose weight as quickly as guys do by the way if you’re a woman, my missus is doing this diet too and she’s losing weight about half as quickly as I am but it is still coming off (she’s lost 6 kilos so far) but she cheats a bit and can’t help having dessert a lot of the time (she whips some cream and adds a few frozen raspberries and vanilla essense) plus she only recently started the intermittent fasting as well so I think it will speed up for her now too.
Researchers attributed this to the increased metabolism and fat burning that comes with consuming MCTs. I love coconut oil because it provides the very best natural source of MCT oils to boost metabolism, cut your hunger, lower triglycerides, reduce fat storage, and even improve athletic performance.  On top of all these benefits, MCTs make excellent brain and cellular fuel.

Hard to beat the price here. It is a large bottle of mct oil. I have ordered a few brands and pretty much they are all the same so may as well get a good deal. My one critism on this vels some of the more espensive ones is the lack of any sort of pour spout/ flip up cap, this results in some oil dripping out, getting wasted and, though cosmetic, ruining the label. Easily remedied by using a different container or like an olive oil bottle which are inexpensive and available everywhere (including amazon so hey get one with this order with the money you saved) i guess the lid is probably better for long term storage but i go through the stuff fast enough to not matter.


In 1993 Oldways created the Mediterranean Diet Pyramid – in partnership with the Harvard School of Public Health and the WHO – as a healthier alternative to the USDA’s original food pyramid. Today, the Mediterranean Diet is more popular than ever, with new research every month documenting its benefits, and chefs and home cooks alike embracing Mediterranean ingredients and flavors. Starting at the base of the pyramid, you’ll find:

Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.


The cyclical diet is another one that focuses on more carbs. This is more of a cycle—hence the name. You’ll get five days where you follow the standard diet and then two days where you get more carbs. This sort of diet could be perfect for those who struggle to stick to a plan or just know they wouldn’t be able to last without any potatoes, bread or pasta at all. Think of this like your 5:2 diet, where you get two days off.
Your current health status. Your overall health plays a major role in how fast you will lose weight and adapt to a lower carb diet. If you have any hormonal or metabolic issues, weight loss might be slower or a bit more challenging than expected. Insulin resistance, excess visceral fat, and thyroid issues, for example, can all have a significant impact on your weight loss rate.

On a less serious (but still important) note, it is important to start using MCT oil slowly. Because it is so readily and quickly used by the body, it can lead to all kinds of (temporary but embarrassing) digestive disturbances if you jump in to quickly. I’ve even stumbled across entire threads in online forums bemoaning the “disaster pants” that resulted from using too much MCT oil too quickly. It is generally considered safe to start with 1/2 to 1 teaspoon and work up as the stomach permits.
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.
CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you.
hey Julius, love your blog and dirtyweights.com … im two weeks into keto and really seeing some great results..but i would liek to know what is the optimal calorie intake and macro split ishould be doing. im 31, 6 feet 2, at 195 lbs. ive put on muslce for the past year and want to burn body fat from what i am now (approx 21% fat) to ideally 15% or lower in next 6 weeks. what would you suggest?
As a dietary supplement, take 1 tablespoon (15 mL) 1 to 4 times daily. Onnit Pure Premium MCT Oil can be mixed into smoothies, or try it with Hemp FORCE for a certified delicious protein shake. Can also be used as a substitute for conventional oils in salad dressings or unheated sauces. Not recommended for cooking due to its relatively low boiling point. Not recommended for use with Styrofoam or any other foam-based material.

Judy Ridgway is an acclaimed food writer and international expert on olive oil. She was the first non-Italian judge to sit on the judging panel of the prestigious Leone d'Oro international awards for olive oil. She travels frequently to the producing regions meeting the growers and tasting the oils along the way. She is also in regular contact with specialist cooking schools, university agricultural departments and research institutes. Previous books featuring olive oil include two editions of Judy Ridgway's Best Olive Oil Buys Round the World and The Olive Oil Companion. She also has extensive experience of national TV and radio.
A randomized control study in 2017 examined the effects of a ketogenic diet combined with Crossfit training on body composition and performance. Results from this study concluded that subjects following a low-carbohydrate ketogenic diet (LCKD) significantly decreased body weight, body fat percentage and fat mass compared to those in the control group[*].
3. Proteins: Good proteins to eat include fish and shellfish, especially varieties packing omega-3 fatty acids. Some of the healthiest seafood you can eat are salmon, arctic char, mackerel, anchovies, and oysters. Don’t forget about plant proteins such as beans, legumes, nuts, and seeds—these foods contain unsaturated fats, fiber, and can add instant texture and flavor to salads or stand alone as satisfying snacks.
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.
While keto diets minimize sugar and other food sensitivities, they often allow full-fat dairy such as yogurt that, for some people, can stall fat loss. And some packaged keto-friendly foods (yes, there's a whole industry of keto-friendly cookies, candy, and other junk food!) can contain gluten, artificial sweeteners, and other reactive ingredients. These foods and additives cause dysbiosis (an imbalance between good and bad bugs), leaky gut syndrome, and increase insulin resistance, which raises blood sugar levels—stalling weight loss. Read your labels carefully: Food sensitivities can be sneaky and hide in foods that you would never suspect, like mustard.
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.
In one animal study published in the Journal of Animal Feed and Sciences, when pigs were either fed a standard feed mixture (the control) or the same mixture supplemented with two grams each of caprylic or capric acid MCTs, the pigs receiving MCTs showed improvements in bacterial gut health, performance, growth and digestion of nutrients, including proteins and fiber. (7)
The solution? One way of approaching this issue is through dieting. To adapt to such an abundant food environment, you need to give your brain new food rules to follow (e.g, a diet). Your brain needs you to tell it what to eat and what not to eat to meet your health goals. One of the best ways to do this is by finding a diet with simple rules that you can follow for the rest of your life.
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After 12 weeks, the decrease in body weight and body fat was significantly greater in the MCT group than in the LCT group. The decrease in the area of subcutaneous fat in the MCT group was also significantly greater than that in the LCT group, which suggests that the MCT diet might be able to help reduce body weight and fat in individuals who need to lose weight. (3)

Finally, watch your protein intake, it’s very easy to go over on that and excess protein will be converted to sugars in your body (so it’s fine if you work out a lot but if you don’t then just be aware and don’t go overboard). It’s practically impossible to eat too much good fats (avoid trans fats like the plague and try to limit polyunsaturated too as too much of them can promote inflammation in the body and unfortunately they’re in lots of stuff), fats are so satieting though that you’ll nearly always feel way too full before you can eat too much of them (provided the food that they’re in isn’t secretly hiding carbs and protein too, I.e. be careful with the kind of nuts you eat, macadamia only have 5 grams of carbs per 100g but cashews have 20+ so a couple big handfuls of those will nearly knock you out of ketosis like that!)

Olive oil contains biophenols, which suppress the oxidization of LDL (or “bad cholesterol”) which has been shown to play a role in the development of cardiovascular disease. High levels of LDL in the blood amplify oxidative stress which hardens the arterial walls (called atherosclerosis). The biophenols in olives reduce blood pressure, therefore reducing the development of arterial plaque as well.
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.
Picking through the data, the researchers found that the extra olive oil group did slightly better than the extra nut group, but both were clearly superior to low fat diets. The research was also much more reliable than many diet studies because it was a randomised control trial that looked at a large group of people over a long period of time, rather than just monitoring people on one diet for a few days or weeks.
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