Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.
Medium-chain triglycerides (MCTs) are fats that are naturally found in coconut and palm kernel oils. They’re more easily and rapidly digested than other types of fats. MCTs are readily absorbed from the GI tract and are metabolized very quickly by the liver, where they are reported to encourage the use of fat for energy rather than for storage.* Numerous studies suggest that substituting MCT oil for other fats in a healthy diet may therefore help to support healthy weight and body composition.*
For those who love their potatoes, pasta, and even fruit, this is a diet that will change your lifestyle completely. You’ve probably already guessed that the pasta and other wheat foods are not allowed. Potatoes and other starchy foods, like legumes and beans, are also on the banned list and that makes sense to many. But fruit? Is fruit not allowed?
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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.
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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.
A 2004 study published in the Journal of Neurobiology of Aging found that the MCTs in coconut oil helped improved memory problems, including Alzheimer’s disease in older adults. (6) It only makes sense that a food that supplies fuel for your brain and also helps you absorb vitamins and minerals better will also make you feel more clearheaded, energetic and positive.

Consuming three tablespoons of EVOO isn’t enough to start shedding the kilos, Flynn says, explaining that the weight-loss effect kicks in when it’s combined with a healthy Mediterranean-style diet. This is rich in vegetables, fruit, legumes and whole grains, moderate in dairy and low in meat (about three serves of white meat or fish a week for women, and red meat only once or twice a month).
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