Jackie Eberstein agrees: “Measure your success by a loss of inches, rather than the scale.” She advises that you accept that weight loss in middle age will be slower than when you were younger. “Remember that you are in this for the long haul. It is an investment in your health as you get older. Have patience. Your long-term goal is to make a permanent lifestyle change as well as lose the excess fat.”
Eating fat has virtually no effect on blood sugar and insulin levels, but too much protein can actually drive up insulin levels in the blood and interfere with the process of burning fatty acids in the body. It’s critical to get the right balance of fats and protein in order to promote ketosis and weight loss. See my post about the Top 10 mistakes people make on their ketogenic diet plan.
Most people in the Mediterranean eat a balanced breakfast within one to two hours of waking up, which starts their day right by balancing blood sugar when it’s at its lowest. They then typically eat three meals a day that are filling, with plenty of fiber and healthy fats. Many people choose to have their biggest meal mid-day as opposed to at night, which gives them the opportunity to use that food for energy while they’re still active.
Extra virgin olive oil is one of the few oils that can be eaten without chemical processing. (Nearly every other vegetable oil has been detoxified and refined with steam and solvents). Fresh pressed olive oil can be eaten immediately and retains the natural flavors, vitamins, minerals, antioxidants, and other healthy products of the ripe olive fruit.
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.
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[*].

It's generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.

And so much more. Click Here to open a chart comparing the nutrients in the same number of calories from green leafy lettuce and olive oil. Keep in mind, too, what mountains of research over the past several decades have told us. Consistently, the foods linked with healthier, longer, disease-free lives are foods rich in all kinds of nutrients – vitamins, minerals, fiber, polyphenols, beta carotene, and so on. Yes, foods like leafy greens. Olive oil, by comparison, tallies up a whole lot of zeros.


Many versions of ketogenic diets exist, but all ban carb-rich foods. Some of these foods may be obvious: starches from both refined and whole grains like breads, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices. Some that may not be so obvious are beans, legumes, and most fruits. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish. Depending on your source of information, ketogenic food lists may vary and even conflict.
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!
You’ll find that in their meals, they emphasize a plant-based eating approach, loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish. It’s a diet known for being heart-healthy. (1) "This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil," says Nancy L. Cohen, PhD, RD, professor of nutrition at the University of Massachusetts in Amherst. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are allowed).
Armed with the 411 on how the keto diet works, I felt encouraged and relieved. The concept is rooted in nutrition- and weight-loss science. And from my initial conversations with Dr. Axe, I liked knowing that ketogenic diet results are always meant to be time-bound-eating this way is not a lifestyle and that makes sense. You may have heard that the keto diet was ranked last in the U.S. News & World Report's 2018 list of the best and the worst diets. While I embarked on this journey before that news came out, I would have given the keto diet a try regardless. Part of the criteria for that ranked list was whether a diet was sustainable and easy to follow-the keto diet is neither, but it's not designed to be. "I don't recommend people follow strict ketogenic diets for their life," says Dr. Axe. "I recommend 30- to 90-day periods, and after that moving into more of a 'cycling' phase, where you can cycle in and out of keto." Dr. Axe admits that following a keto diet will be difficult for most people, since many Americans have diets high in sugar, salt, and carbs. But he says that the potential benefits-boosting brain health, supporting muscles and overall improved performance at the gym, at the office, and in life-are worth putting in the hard work. (Just Look at the Keto Diet Results Jen Widerstrom Saw After 17 Days.)
What are the health benefits of olive oil? Olive oil plays a big part of the Mediterranean diet, and people now eat it worldwide. It is rich in monounsaturated fatty acids, which are considered healthy fats. In this article, we go into detail about the many ways oil olive may be healthy for people, including reducing breast cancer risk and preventing strokes. Read now

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.
It’s easy to stick with. A diet only works if it’s doable. That means everyone in your family can eat it and you can eat in this style no matter where you go (to a restaurant for dinner, to a family event). With its flavors and variety of foods that don’t cut out any food group, this is one such eating plan. "It is an appealing diet that one can stay with for a lifetime,” Dr. Cohen says.
Here’s the tricky part: There’s no definite answer for how much protein you’d have to eat before you run into trouble. “It really depends on how much protein a person is consuming versus how much they need, as well as the health of their kidneys at baseline,” Hultin says. That’s why it can be helpful to speak with a nutritionist or doctor who can help you tailor your diet before going keto.
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.
When you think about Mediterranean food, your mind may go to pizza and pasta from Italy, or lamb chops from Greece, but these dishes don’t fit into the healthy dietary plans advertised as “Mediterranean.” A true Mediterranean diet consists mainly of fruits and vegetables, seafood, olive oil, hearty grains, and other foods that help fight against heart disease, certain cancers, diabetes, and cognitive decline. It’s a diet worth chasing; making the switch from pepperoni and pasta to fish and avocados may take some effort, but you could soon be on a path to a healthier and longer life.
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!"

I'm not usually a fan of prescribed "diets"-I live by more of the anti-diet mantra. Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. So, when I had the chance to give Dr. Axe's new Keto360 program a two-week test run, I did some serious digging on the ketogenic diet and whether it's healthy.


There are four different kinds of MCTs, which differ depending on the number of carbons there are connected to the fat molecules (this ranges between 6 to 12 carbons long). The MCTs in coconut oil are made up of about 50 percent of one kind (lauric acid) but typically contain the other three in varying amounts. MCT oil, on the other hand, is produced using fatty acids extracted from coconut and palm oil and is usually comprised of capric acid, caprylic acid or a blend of both.
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 biggest health benefit of consuming extra virgin olive oil lies in its powerful antioxidant qualities. Extra virgin olive oil contains polyphenols which act as antioxidants, reducing the oxidative stress throughout your body. Antioxidants also help in promoting and strengthening your immune system making your body more resistant to infections and inflammation.
The ketogenic diet is amazing for losing weight and improving your health, so stick with it and don’t be afraid to make changes as needed. Track what you eat, stick within your keto macros, and test your ketone levels frequently to make sure you’re staying in ketosis. Most of all, give your body time to respond to the great changes you’re making for it.
Armed with the 411 on how the keto diet works, I felt encouraged and relieved. The concept is rooted in nutrition- and weight-loss science. And from my initial conversations with Dr. Axe, I liked knowing that ketogenic diet results are always meant to be time-bound-eating this way is not a lifestyle and that makes sense. You may have heard that the keto diet was ranked last in the U.S. News & World Report's 2018 list of the best and the worst diets. While I embarked on this journey before that news came out, I would have given the keto diet a try regardless. Part of the criteria for that ranked list was whether a diet was sustainable and easy to follow-the keto diet is neither, but it's not designed to be. "I don't recommend people follow strict ketogenic diets for their life," says Dr. Axe. "I recommend 30- to 90-day periods, and after that moving into more of a 'cycling' phase, where you can cycle in and out of keto." Dr. Axe admits that following a keto diet will be difficult for most people, since many Americans have diets high in sugar, salt, and carbs. But he says that the potential benefits-boosting brain health, supporting muscles and overall improved performance at the gym, at the office, and in life-are worth putting in the hard work. (Just Look at the Keto Diet Results Jen Widerstrom Saw After 17 Days.)

The Mediterranean diet is not a low-fat diet. Fat is actually encouraged, but only healthy varieties such as monounsaturated fat from olive oil and polyunsaturated fat (specifically omega-3 fatty acids) from certain fish and shellfish. Unhealthy fats such as trans fats and saturated fats, which are often found in processed foods and red meat, are discouraged. While the Mediterranean diet is strongly plant-based, it is not exclusively vegetarian. Fish, shellfish, and a little poultry are welcome, but they should never trump whole grains, fruits, vegetables, or legumes in a meal.
Minerals/Electrolytes: Adopting a ketogenic diet will change the way your body uses (and loses) certain minerals. Not replacing these minerals can lead to symptoms of the “keto flu” such as lightheadedness, headaches, constipation, muscle cramps and fatigue. Refer to this article for tips on how to replace common minerals such as sodium, potassium, magnesium and calcium.
What can you eat on an anti-inflammatory diet? People with rheumatoid arthritis (RA) may wish to follow an anti-inflammatory diet to reduce the painful inflammation that this condition causes. There are many healthful anti-inflammatory recipes available for breakfast, lunch, dinner, and snacks in between. Learn more about following an anti-inflammatory diet here. Read now

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!
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.
Evidence suggests that the Mediterranean diet serves as an anti-inflammatory dietary pattern, which could help fight diseases related to chronic inflammation, including metabolic syndrome and type 2 diabetes. (9) One reason the Mediterranean diet might be so beneficial for preventing diabetes is because it controls excess insulin, a hormone that controls blood sugar levels, makes us gain weight and keeps the weight packed on despite us dieting.
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
It requires a pit stop in the liver rather than getting immediately converted into energy like the other MCTs above. This is why it is more accurately described as an LCT, not an MCT like marketers claim. It raises cholesterol more than any other fatty acid (not necessarily a bad thing.) It is also commonly cited as having antimicrobial benefits, which it does…except the shorter chain MCTs are more effective against aggressive candida yeast and even gonorrhea and chlamydia (as a monoglyceride).[3][4]
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:

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.
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