The bulk of research suggests that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. One of the reasons why the ketogenic diet provides such reliable weight loss results is because it consists primarily of highly-satiating whole foods like meat, high-fat dairy, and low-carb vegetables while removing all carb-rich, sugar-laden processed foods from the diet. By eating in this way, you will feel full while eating fewer calories and losing weight.
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.
Day 13: I have a love-hate relationship with this intermittent fasting thing. I think it's "working," and by that I mean I'm losing some weight. (Plus, improved body composition and definition can come with weight loss.) When I ask Dr. Axe if I should attribute my success to keto or IF, he says both. "I would say 80/20 it's more strongly in the favor of keto, but intermittent fasting does help as well," he says. The fat-burning capabilities of keto have more strength behind it when it comes to weight loss, specifically, he adds, but the intermittent fasting can be great for digestion and just feeling good.
"Growing up, I was always sick to my stomach and doctors couldn’t see anything wrong. After going keto, all those symptoms went away, until I have a cheat meal. For the first year, I didn’t have any cheats. Now, 95 percent of the time it’s keto, but if we go on vacation or have an anniversary, I’ll have a cheat meal. I usually don’t feel good after cheating and I remember why I don't like to do it."  

Benefits The main ingredient in hummus, chickpeas pack an impressive amount of fiber (more than half of a woman’s 25 g daily quota), as well as iron, zinc, folate, and magnesium, according to a paper published in November 2014 in the journal Applied Physiology, Nutrition, and Metabolism. (15,16) The stats above are for a whole cup, but you only need ½ cup per day to reap the benefits.

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.
Some negative side effects of a long-term ketogenic diet have been suggested, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included. It is important to not solely focus on eating high-fat foods, but to include a daily variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals (iron, magnesium, zinc)—nutrients typically found in foods like whole grains that are restricted from the diet. Because whole food groups are excluded, assistance from a registered dietitian may be beneficial in creating a ketogenic diet that minimizes nutrient deficiencies.

With all this talk of the great benefits of olive oil, let’s talk about how to take it. We know, of course, that it may be a bit difficult to start your day with an entire shot of olive oil on an empty stomach first thing in the morning. In fact, if oil is consumed in large amounts, it may actually upset the stomach that is not used to it. Here are a couple more ways to go about it.

Neither protein nor carbohydrate triggers the production of chylomicrons. Only long-chain fatty acids do, which are what the vast majority of all naturally occurring fats and oils are made up of. More LPS and chylomicrons may help explain the unique role of dietary fat in raising CRP and other inflammatory substances in the blood, as researchers from the University of Strathclyde, Glasgow, and Edinburgh University, Edinburgh, discussed. (9)
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.
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).

We know inflammation caused by following these flawed guidelines is the true villain. Rather than demonize fat, we need to restrict sugar and carbohydrates that break down to sugar, along with inflammatory omega 6 fats. Instead, we want more omega 3 fats and MCTs like coconut oil, which can help you to lose weight and become healthy and vibrant. Quality matters here, not quantity.
Remove artificial sweeteners: If you have been including artificial sweeteners like aspartame or sucralose in your low-carb or keto diet, our experts recommend you wean yourself off them. “While there are not a whole lot of scientific studies, anecdotally we find when people get rid of artificial sweeetners, they were able to lose weight. Come off them as soon as you can,” advises Dr. Westman.
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.
Remove artificial sweeteners: If you have been including artificial sweeteners like aspartame or sucralose in your low-carb or keto diet, our experts recommend you wean yourself off them. “While there are not a whole lot of scientific studies, anecdotally we find when people get rid of artificial sweeetners, they were able to lose weight. Come off them as soon as you can,” advises Dr. Westman.
I have also been doing 16:8, but not everyday. If You eat too few calories for too long you may lower your basic metabolic rate which you don’t really want to do. I eat something around 10 or 11 in the morning such as 3 deviled eggs, then a decent size meal at about 12:30 and my last meal at about 6. This seems to work well for me. I also use my fitness pal( free app), which is awesome and tracks all your macro ratios. It is important to keep it as Keto as you can. 70%fat, 5%carb, and 25% protein. I found at first that I just wasn’t eating enough fat, and my protein levels were too high. I think most people run into that same trap at first. Good luck!
Olive oil joins foods containing omega-3 fats, like salmon and walnuts, for example, as an elite category of healthy fatty acids. Olive oil has a ton of research backing its health benefits — in fact, it’s so backed by research that the FDA even permits labels on olive oil bottles containing a specific health claim (to date this is only allowed on olive oil, omega-3 fats and walnuts). That claim?
A meta-analysis of 13 randomized controlled trials following overweight and obese participants for 1-2 years on either low-fat diets or very-low-carbohydrate ketogenic diets found that the ketogenic diet produced a small but significantly greater reduction in weight, triglycerides, and blood pressure, and a greater increase in HDL and LDL cholesterol compared with the low-fat diet at one year. [10] The authors acknowledged the small weight loss difference between the two diets of about 2 pounds, and that compliance to the ketogenic diet declined over time, which may have explained the more significant difference at one year but not at two years (the authors did not provide additional data on this).

There has also been increased interest in the diet’s effects on aging and cognitive function. [9-11] Cell damage through stress and inflammation that can lead to age-related diseases has been linked to a specific part of DNA called telomeres. These structures naturally shorten with age, and their length size can predict life expectancy and the risk of developing age-related diseases. Telomeres with long lengths are considered protective against chronic diseases and earlier death, whereas short lengths increase risk. Antioxidants can help combat cell stress and preserve telomere length, such as by eating foods that contain antioxidants nutrients like fruits, vegetables, nuts, and whole grains. These foods are found in healthy eating patterns like the Mediterranean diet. [12] This was demonstrated in a large cohort of 4676 healthy middle-aged women from the Nurses’ Health Study where participants who more closely followed the Mediterranean diet were found to have longer telomere length. [12]

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.


Alzheimer's disease. There is interest in using MCTs to treat Alzheimer's disease because MCTs might provide extra energy to the brain and might also protect the brain against damage from beta-amyloid protein plaques. These plaques are the structures that form in Alzheimer's disease and cause symptoms. Some research shows that a specific MCT product (AC-1202) does not significantly improve learning, memory and information processing (cognitive thinking) in people with mild to moderate Alzheimer's disease, except in people with a particular genetic make-up (change in the APOE4 gene). In the people with the APEO4 gene change, a single dose of the MCT product seems to improve cognitive thinking skills.

Now you’ve made the decision to follow the diet, it’s time to choose the type. There are four options. The standard ketogenic diet is the ones that we’ve already looked into, where your diet consists of 70% fat, 25% protein and the rest carbs. You can also follow a high protein option, which cuts your fat intake to 60% and your protein intake up to 35%.
Your daily habits. Your daily habits will make or break your weight loss efforts. Consistency is the key to keto success. Are you eating clean keto foods or high-fat junk foods with low-quality ingredients? Are you watching out for hidden carbs? Are you exercising? Eating the right foods in the right amounts for your goals and adding more physical activity to your daily life are the most important pieces of a smooth and successful body transformation.

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)
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
I've been on Ketogenic diet now for almost 4 wks. Iv'e lost 6 lbs., my diabetes 2 is in total remission with a morning fasting glucose reading of 92. I'm off my high blood meds they are no longer needed. The eczema inside my ears has totally disappeared! I have no problem with not eating carbs because after the 4th day with almost zero carbs, I no longer crave them. The only last question I have is ................will my high cholestrol get worst?? I'll post another comment after I have my blood work done in one more month.
But much has changed on Crete – and throughout the Mediterranean – since then. Today, the people of Crete still eat a lot of olive oil, but their intake of whole, natural foods has gone way down, as has their physical activity. The island’s new staples are meat, cheese, TV, and the Internet. Today, more than 60% of Crete’s adult population – and an alarming 50% of its children – are overweight.
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.

It is important to note that while you’re in this first phase, you’ll want to make sure to drink extra water to prevent yourself from becoming dehydrated. Additionally, you may also notice flu-like symptoms — nausea, vomiting, tiredness, and maybe even some irritability. This is what people call the keto flu and could last anywhere from a few days to a few weeks. Don’t fret. This is simply a sign that your body is getting adjusted to a new fuel source i.e. transitioning to fat-burning mode.


Keto meals seemed so heavy and rich to me, and it just wasn't how I was used to eating. Plus, I consider myself a flexitarian, so the thought of eating more meat-and more often than I typically would-gave me pause. Dr. Axe assured me that even vegetarians could pull off a keto diet if they planned well enough. (Vegans can, too.) That said, he's a proponent of animal products and red meat specifically, because of the iron it provides for women (who are more susceptible to deficiency) and because it can bolster energy when carbs are lacking. (These Are the Other Things Vegetarians Need to Be Aware of Before Going Keto.)
Cut out the alcohol for now: Many people love the fact that on a low-carb or keto diet you can have a glass of dry white or red wine from time to time. If you are experiencing a weight-loss plateau, or gaining weight, cut out all alcohol for now until weight loss starts again. Even a few drinks a week can cause a stall. “I love my Friday night glass of wine after a hard week, but I will cut it out for now,” says Samantha.

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.
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.
To start, olive oil is very high in compounds called phenols, which are potent antioxidants capable of lowering inflammation and fighting free radical damage. Olive oil is mainly made up of monounsaturated fatty acids, the most important of which is called oleic acid. Oleic acid is known to be extremely heart-healthy in numerous ways, especially when compared to many other refined vegetable oils, trans-fats or hydrogenated fats.
You can get abundant lauric acid by just eating a tablespoon or two of coconut oil; there is no benefit to refining it and buying it separately when it’s so common in plain coconut oil. If you use cheap lauric acid to cut the potency of true biological MCT oil, you’re making it so weak that you’re not going to feel the energy effects that come from the much more powerful C8 or C10 MCTs found in XCT or Brain Octane.
While it’s delicate and not necessarily the best oil for cooking, cold-pressed or expeller-pressed oil hasn’t been refined so it holds all of its natural vitamins, essential fatty acids, antioxidants and other nutrients better. While unrefined oil is separated without high heat, hot water, solvents and left unfiltered, on the flip side some oils are heated to a high degree, which reduces their benefits.
We know inflammation caused by following these flawed guidelines is the true villain. Rather than demonize fat, we need to restrict sugar and carbohydrates that break down to sugar, along with inflammatory omega 6 fats. Instead, we want more omega 3 fats and MCTs like coconut oil, which can help you to lose weight and become healthy and vibrant. Quality matters here, not quantity.
So is the Mediterranean diet still healthy? Absolutely. While this one study may have been flawed, it doesn’t change the fact that fresh fruits, veggies, lean proteins, whole grains, fish and healthy fats like olive oil (along with the occasional glass of wine!) are all foods that are proven to be good for you on their own. Together, they comprise a diet that can be terrific for your health — study or no study.

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 1: It's 8:15 a.m. and my stomach is growling. It knows it's time for its breakfast, and I'm depriving it. I blended my protein coffee and ran out the door. My first thought is that the vanilla flavor is a nice complement to black coffee. But toward the end of the thermos, I realize that no matter how you dice it, vanilla bone broth protein coffee is not the same as a vanilla blonde roast with skim milk.
“This is one of the really big issues I see for women — it is so much entwined with psychology, self-esteem, and societal pressure, and in many ways outside of women’s control, “says Dr. Hallberg. “They succumb to ways they think they need to be, rather than what is healthy for them. If you see victory as only a number on a scale, you are going to sabotage yourself.”
So while some marketers of MCT oil might claim that their products contain more concentrated and diverse MCTs than real coconut oil does, it might be because they’re chemically altered. It could even have “filler” oils like omega-6 polyunsaturated fats. Another factor to consider is that most MCT oils on the market are manufactured via chemical/solvent refining, which can mean they require using chemicals like hexane and different enzymes and combustion chemicals.

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.

Don’t eat too much protein — In addition to limiting your carb intake, you need to limit your protein intake as well. You should aim for about 20% of your calories to come from protein. If you eat more than that, your body will turn the excess protein into glucose in a process called gluconeogenesis. Your body will then try to burn this glucose off instead of fat and will kick your body out of ketosis.
Doctors and medical professionals in United States are increasingly advocating a Mediterranean diet plan as research uncovers its many health benefits. A groundbreaking 2013 study by the University of Barcelona made the connection between the Mediterranean diet and cardiovascular health strikingly clear. Over 7,000 Spanish participants—many of whom were overweight, smokers, or diabetic—adopted a Mediterranean-style diet rich in healthy fats (olive oil or nuts) for nearly five years. After a comprehensive follow-up, surprised researchers ended the study early after observing a sharp improvement in participants’ health. The findings showed an “absolute risk reduction,” or a 30% decrease of cardiovascular disease among these high-risk individuals. The results, published in the New England Journal of Medicine, made news across the U.S. as evidence enough that everyone, from high-risk to healthy individuals, can benefit by eating Mediterranean diet foods.

Day 6: When I thought back to what I ate today, I realized that between my salad and my lamb burger, I ate an entire avocado. The Keto360 plan recommends no more than half an avocado a day, and most nutritionists would probably agree. While the creamy, green fruit is filled with a lot of healthy fats, which I need in excess to stay in ketosis, at 300 calories a pop, that can quickly add up. (One gram of fat equals 9 calories, opposed to 4 calories per gram for both protein and carbs.)


Welcome to Keto! I cannot say enough good things about it! Your starting macros really depend on a few factors: current weight, height, approximate body fat, activity level, age, and gender. Its also important to figure out your BMR and daily calorie allotment. Each person is different; there is no way I could eat 150 grams of fat and get in a good amount of protein while remaining under my calorie limit for the day (1300). It is recommended that you re-calculate these numbers if your activity level or weight changes. Every 15 lbs I lose I take a look at my Macros. Here is the calculator my keto community and I use: https://keto-calculator.ankerl.com/
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.
50 yr old ~ retired dancer (huge discipline with diet exercise most of my life) ~ yoga practitioner/teacher ~ through menopause at age 45, developed hypothyroidism, gained 50 lbs. ~ very high nightime cortisol, morning low ~ on NDT (natural dessicated thyroid medicine) ~ am easily exhausted, poor sleep since 2009, love juicing everything and find it easy to consume since appetite is low most days and eating food usually triggers intestinal discomfort…I like pea protein shakes a lot ~ always on the hunt for natural sweeteners but rarely find one I like that is healthy ~ love butter ~ recently found grilled salmon to be delicious ~ love all sorts of fruits & veggies ~ NEED to lose this burdensome weight!!! ~ exercise is limited due to adrenal fatigue, but love my gentle yoga 5 days per week
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)
Eating extra virgin olive oil as part of a diverse Mediterranean diet is clearly beneficial in Spanish adults. And although genes partially control preferences, there is no reason to believe it won’t work in other cultures and populations. If we start educating people to use high-quality extra virgin olive oil early in life and change its stigma as a medicine or punishment, we could make our populations and our gut microbiomes healthier. Although we are unlikely to ever match the Greeks.
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