"I'll typically have two chocolate peanut butter fat bombs. They save me. Lately, there’s been a keto cheesecake in the fridge and I’ll sneak a bite, but won’t have a whole piece. I try not to go too hard on the snacks anymore. I’m noticing that laying off the almond flours, coconut flours, and baked sweets has helped me feel better overall. If I want a crunch I’m reaching for the pork cracklings."
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).
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?
A 2010 study in Diabetes, Obesity and Metabolism assigned 259 overweight diabetics to one of three diets: a low-carb Mediterranean diet, a traditional Mediterranean diet or a diet based on recommendations from the American Diabetes Association. All groups were told to exercise 30 to 45 minutes at least three times per week. After a year, all groups lost weight; the traditional group lost an average of about 16 pounds while the ADA group dropped 17 pounds and the low-carb group lost 22 pounds.
I’ve been playing with the idea of a keto diet for a few months, at over 300lb I need to make some big changes. I think my biggest concern atm is being unable to exercise. Due to my size it is painful so the only work out i really get is taking my dog for a walk. I guess I’m a little scared that eating high fat whilst not doing much exercise will have an adverse effect.
MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat. Studies in both men and women have been conducted using MCTs and have shown that MCTs increase energy expenditure and raise the metabolic rate. As part of a healthy diet, MCT oil can also help you feel full for longer periods of time—who doesn’t want that?
C8 has potent anti-microbial properties (way more potent than lauric acid) to help you maintain a healthy gut, and it is the fastest to metabolize in the brain. (This is Brain Octane Oil.) Your liver does not need to process this rare type of MCT, and it only takes 3 steps for your body to turn it into ATP, the cellular fuel you use.[2] Sugar takes 26 steps. This is why Brain Octane is so good at suppressing cravings and is the most powerful oil to put in Bulletproof Coffee. You would need 4 tablespoons of coconut oil to get just one tablespoon of Brain Octane.
In this phase, you may continue to lose 1-2 pounds per week, or it could slow down. If your weight loss slows down, that’s okay! Remember, as you lose weight, your metabolism will slow down a little as well. Your caloric needs will also lower, which means you’ll have to eat less to maintain your deficit. Stick with it. The CDC suggests that people who lose weight gradually and steadily at a rate of 1 to 2 pounds per week are more successful at keeping that weight off.
Another study, published in the New England Journal of Medicine in 2008, assigned 322 moderately obese adults to one of three diets: calorie-restricted low-fat; calorie-restricted Mediterranean; and non-calorie-restricted low-carb. After two years, the Mediterranean group had lost an average of 9 7/10 pounds; the low-fat group, 6 4/10 pounds; and the low-carb group, 10 3/10 pounds. Although weight loss didn't differ greatly between the low-carb and Mediterranean groups, both lost appreciably more than the low-fat group did.
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they might make it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.
Collagen is a type of protein that has been shown to suppress appetite[*], provide fullness compared to other proteins like whey, casein, or soy[*], help retain muscle mass[*] and even help to reduce the appearance of cellulite due to it’s ability to improve skin elasticity and thickness[*]. Refer to this article for more information on the benefits of collagen and the best way to supplement it in your diet.
Being constantly stressed keeps your sugar-boosting hormone cortisol jacked up, which not only elevates your blood sugar but also short-circuits fat loss. And let's be honest: When you're stressed out, you're more likely to nose-dive into keto-unfriendly foods, like comfort carbs. Find ways to dial down stress levels. I find even five minutes of shutting my eyes and taking deep, diaphragmatic breaths can give me a renewed focus and take stress down a few notches.
Because of the data, the research team stated that “the low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Restricting carbohydrates may be an option for persons seeking to lose weight and reduce cardiovascular risk factors.” [18] They also noted that “no serious adverse events were reported during the course of the study.” [18] Thus, the ketogenic diet might be a both a safe and effective weight-loss plan for you.
Unlike conventional diets, the Mediterranean diet doesn't restrict you to a daily allotment of calories, fat, or sodium. Instead, it’s about what you’re eating, from heart-healthy unsaturated fats to satiating, high-fiber foods. Taking these ideals to heart, we’ve constructed a Mediterranean diet meal plan for beginners from breakfast to dinner. Our recipes maximize flavor and nutrition to create balanced and colorful plates that marry whole grains with vegetables, lean proteins, and more. On top of all of this deliciously nutritious eating, make sure to work physical activity into your day, especially if you have a desk job.
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.
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.
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.
This was an awesome read, man! Convinced me to go Keto again, as I’ve had great results in the past. I workout 3-4x a week heavy lifting (powerlifter), but my weight has gotten too high for me. 5’8″ 21y/o Male, 223 pounds, but a lot of muscle mass. I’m ready to transition my focus to fat loss, mostly for health and body composition reasons, and the fact that diabetes run in my family and most my relatives have it!! I refuse to be apart of that! So thank you for this awesome read and inspiring article. Awesome job on your progress!!
Research shows that greater adherence to the traditional Mediterranean diet, including plenty of monounsaturated fats and omega-3 foods, is associated with a significant reduction in all-cause mortality, especially heart disease. A striking protective effect of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil has been shown in many studies, with some finding that a Mediterranean-style diet can decrease the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent. (6)

Julius thanks for the reply. I am usually asleep anywhere between 9-10pm. I usually eat dinner early between 5 and 6. Work out at about 7:30(after we put our daughter to sleep Mon, Wed, Fri). I drink caffeine in the mornings. I have a full gym in my garage where I do light weight until fatigue(or close to it) for 3 sets one after the other Bench, Squat, Barbell Rows, Military, and RDL with about a two and a half minute in between. When I am done I usually throw in some auxillaries.. curls, tri’s, etc.. I was thinking of adding HIIT on off days(sprints on treadmill, jump rope). Thank you again!
Caution: Palm oil is a controversial source of MCTs, not because it’s bad for your body, but because there are major issues involved in the process of procuring this oil. These include deforestation, loss of wildlife diversity and unethical treatment of workers. That’s why I only recommend RSPO-certified palm oil, which comes from producers who prioritize sustainability practices.
Olive oil is an integral part of the "Mediterranean diet" which is associated with sensible tasty portions and slower, more enjoyable eating. People who eat a "Mediterranean diet" have been shown to have a remarkable variety of health benefits. The olive oil in the Mediterranean diet can quickly satisfy hunger and lead to fewer total calories ingested at mealtime. It is unclear if any single component of this diet is responsible for these health benefits or if it is a combination of olive oil and a diet high in vegetables, fruit and fish.

Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.
So if you are experiencing a weight-loss stall, our experts recommend you look at how much fat you are consuming and see where you might cut back without harming the tastiness or quality of your food or your feeling of fullness, and without bringing back the cravings and blood sugar swings. Don’t starve yourself, but be mindful of excess fat for now. Samantha decided to cut out her bulletproof coffee for now.

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.
My dad was diabetic even though he was a competitive cyclist and ate "healthy". I grew up in a Weight Watchers household where everything was sugar-free and fat-free. Back then, if you had diabetes, you switched your white bread, rice, and pasta to whole wheat and you were fine. My dad died of pancreatic cancer when I was 19 years old. They say there’s no cause for this cancer, but I think the stress from his diabetes on his pancreas had a lot to do with it.
So don’t reward olive oil with the laurels, agreed Dr. Alice Lichtenstein, one of the nation’s top nutrition scientists, at the Human Nutrition Research Center on Aging at Tuft University in Boston. In several interviews about this study of Greek adults, she said, “If the main message that Americans get is to just increase their olive or canola oil consumption, that’s unfortunate because they will increase their caloric intake and they are already getting too many calories.
Some patients constantly graze on "legal" keto foods that can stall fat loss. Intermittent fasting is the answer here: You naturally reduce your caloric intake and give your gut a break. By not eating, you're allowing inflammation to quiet down in your body, which helps with blood sugar balance and weight loss. As an example, some plans combine daily fasting with a ketogenic diet. Have a big dinner, close up the kitchen, and push breakfast as far back the next morning as you can. I talk more about this type of keto diet, which I call a Cyclitarian plan, here.
The Mediterranean Diet is not a diet. It is a lifelong habit. Something you must stick to as a creed. Decades ago, this was the usual way of life of the communities around the Mediterranean Basin. It was the everyday life in countries like Spain, Italy or Greece. Its major points were physical activity, healthy nutrition and calm attitude. And not much money to throw away.
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.
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.

The response was to try intermittent fasting — and we go into more detail about that in tip #3 below. But to truly get to the bottom of menopausal weight stalls and challenges, we explored the medical literature about what is known about metabolism changes and physiological energy needs during menopause and also tapped the knowledge and experience of some of our stellar low-carb experts — Dr. Sarah Hallberg, Dr. Jason Fung, Dr. Eric Westman, Dr. Ted Naiman, and Atkins RN Jackie Eberstein. We have come up with nine other actions, along with intermittent fasting, that may help stop menopausal weight issues and to give a boost to weight loss if you are experiencing a plateau while low-carb keto eating.


It’s low in saturated fat. You’re not going to feel hungry eating this way, because you can build in a variety of healthy fats. But by limiting large amounts of red or processed meats and relying heavily on monounsaturated fatty acids, like avocado, nuts, or olive oil, you’ll keep saturated fat levels low. These fats don't lead to high cholesterol the same way saturated fats do. Healthful sources of fat include olive oil, fish oils, and nut-based oils, Cohen explains.

The kidneys play an important role in metabolizing protein, and it’s possible that eating too much of the nutrient can have a negative impact on kidney function. While ketogenic diets are supposed to be much higher in fat than they are in protein, many keto eaters make the mistake of loading up on lots of meat, Mancinelli says. The result? You could end up eating way more protein than you actually need.

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?
Your midday meal is crucial fuel for afternoon energy, so make it count. Grain bowls make a perfectly packable lunch and deliver a diverse offering of healthy ingredients, from quinoa to canned tuna or salmon to roasted veggies. Here, it’s all about convenience—add a protein boost to a crisp, leafy green salad with cannellini beans or chicken, then pack into a Mason jar.
And monounsaturated fat isn't the only thing olive oil has going for it nutritionally. Some olive oils come with phytonutrients that may offer their own disease protection benefits (still, it's not clear whether most of us can take in enough of these phytonutrients without going overboard on olive oil, says Joyce Nettleton, DSc, RD, researcher and editor of the PUFA Newsletter).
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