How to Do Mediterranean Keto – The FUTURE of Low Carb

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How to Do Mediterranean Keto – The FUTURE of Low Carb – Thomas DeLauer

I think I figured out my style of keto that has worked so well for me for the last nine or 10 years. Those of you that don’t know me, I’ve lost a hundred pounds with keto. I lost a hundred pounds in a little over a year and I’ve been doing keto for nine or 10 years now.

I think I’ve now put it all together with why I’ve had so much success with the ketogenic diet. It’s because I’m doing what’s called a Mediterranean keto diet, and I want to share it with you.

I want to share what it’s all about and I want to share how to do it, and also even some recipes and things like that. Because I think it is the future of the ketogenic diet.

Here’s the interesting thing. People bag on the ketogenic diet. You see all the major media networks just coming down hard on the keto diet because saturated fat, red meat, dairy, this and that. Then on the other side of the equation, you have a lot of people saying, oh, the Mediterranean diet is the way to go.

The Mediterranean diet is how you live for a long time. There’s much less instance of coronary artery disease, much less incidence of inflammation. All this stuff with the Mediterranean diet. People automatically think that Mediterranean diet just means a bunch of pasta and a bunch of pizza and just a bunch of good, tasty Italian food. But no, no, no. Mediterranean is just all about the region.

Ketogenic dieting is more about the macros. They’re what we call perpendicular diets. When we talk about this, I’ll make some sense of it and have a little graphic to show you too, but Mediterranean keto works well. They are very, very harmoniously linked together.

Mediterranean doesn’t mean high carb, low fat, low fat. It doesn’t mean anything like that. All Mediterranean means is a region. You can combine keto and Mediterranean and there’s a really nice overlap. The parts of the ketogenic diet that overlap with the Mediterranean diet are like the best possible foods for you and I’m going to break them all down.

The Mediterranean diet, the reason it’s so good and so successful is because of the omega-three profile is phenomenal. You’re eating lots of fatty fish, you’re eating lots of even small, good fish that doesn’t have a lot of poison in them, that ultimately not a lot of toxins that have accumulated.

You’re eating leaner meats. You’re getting a wide variety of monounsaturated fats. You’re getting good, polyunsaturated fats. You’re eating tons of olive oil, which in the keto world for some reason got demonized because olive oil isn’t supposed to be cooked with. That’s not the idea with olive oil. It can be in some instances, but it denatures because it’s fragile because it’s really good. You know what else is fragile? Fish oil.

One of the most powerful, amazing oils on earth is very fragile. You shouldn’t be cooking in fish oil. Just like you shouldn’t be cooking in olive oil. You use it to get the benefits. We’ll talk about that. The foods that are also in the Mediterranean diet are exceptionally high in vitamin D. You’re getting fatty fish, you’re getting the good cuts of meat, you’re getting the mushrooms, you’re getting the olives.

Let’s talk about the overlap here.

Here’s Mediterranean foods. Here’s the overlap of Mediterranean and keto. Here’s what I would consider just keto that doesn’t fit in the Mediterranean overlap. These are the only Mediterranean foods that I feel don’t fit in the keto overlap. Whole grains. We’re not going to have pasta, we’re not going to whole grains. We’re not going to have a bunch of legumes.

That’s Mediterranean but not keto, I’ll give it that. Then we’ll have fruits. Quite honestly, you can even have a small amount of fruits. Mediterranean is quite paleo, so we’re kind of trying to find what is keto paleo in a way. Then we have starchy veggies. Lots of squash, lots of things like that. That’s not going to fit, because the carbs are too high, Still, some of these are okay foods, some of them whole grains, legumes.

Thanks for watching everyone, and I will see you guys very soon.

Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student:


  1. The Creative Chica on January 13, 2020 at 6:50 pm

    Just the type of food plan I’ve been looking for!❤👍

  2. Adam Little on January 13, 2020 at 6:50 pm

    Lol genes and not jeans haha. Can say Keto works for both 👌

  3. Leo Wilke on January 13, 2020 at 6:51 pm

    I would love a video on the meal plan. I’m still confused on how to apply the foods.

  4. Bobby Sweeney on January 13, 2020 at 6:51 pm

    I agree completely in regards to the lean cuts of animal protein. (imo)Especially if someone is fat.
    If you’re fat, take it easy on smashing down the fat, until your body burns its own. And stick to healthy fats, for crying out loud.

  5. ma cristina manzano on January 13, 2020 at 6:52 pm

    Olive oil have a high smoke point as well.

  6. Repper Freak on January 13, 2020 at 6:53 pm

    What about tuna fish?

  7. Tino Plosnic on January 13, 2020 at 6:54 pm

    Avocado, brazilian nuts,macadamia? Thomas is pranking us with geographical lapsus.

  8. H C on January 13, 2020 at 6:56 pm

    SMASH definitely not gonna work for my gout

  9. David Chaplin on January 13, 2020 at 7:02 pm

    The Mediterranean diet is a fallacy similar to the Ancel Keyes and his poison carbs diet.
    LOOK at the data ,, all cause death data , LONGEVITY for 1950 ( prior to fast foods ) USA Canada Australia ALL outlived ANY of the med countries . I am shocked at how easily people are fooled. Disappointing Thomas

  10. Joao Colitti on January 13, 2020 at 7:05 pm

    What about glycation?? Wtf thomas.

  11. Ready2Roo on January 13, 2020 at 7:08 pm

    Downside is bacon is not on the list! 🙂

  12. Luisa Moore on January 13, 2020 at 7:09 pm

    Mic the vegan’s and gojiman’s channels have made oil seem like the devil-incarnate, particularly with the research they cite. I’m curious to know what you think. I’m vegan low carb, and wouldn’t know what to do without oils!

  13. Jdlc on January 13, 2020 at 7:09 pm

    Dr esselteyne ,dr mac dougal says that olive oil is deadly and will give you heart disease

  14. keepdancingmaria on January 13, 2020 at 7:10 pm

    So, does anyone have a link to the meal plans?

  15. Johnny Reyes on January 13, 2020 at 7:12 pm

    Your teaching is university level, great job!

  16. Jdlc on January 13, 2020 at 7:13 pm

    Yesterday i had loads of avocados and olives

  17. Theah Hall on January 13, 2020 at 7:13 pm

    This is my favorite way of eating Keto… I like to follow a paleo/Mediterranean/keto diet. It is just difficult to find recipes that re super clean. Would love more info like this… also, what about Tahini… I love it and I wonder if it fits well in this diet. It is so versatile, can go sweet or savory

  18. Carles Inseattle on January 13, 2020 at 7:15 pm

    Salmon is not Mediterranean. Furthermore, it comes from Norwegian fish farms.

  19. Skwisgaar Skwigelf on January 13, 2020 at 7:16 pm

    You might as well substitute every "mediterranean" with "italian" in this video. You know, Spain, Greece and even some regions in France are mediterranean too.

  20. jaunie on January 13, 2020 at 7:16 pm

    I won’t go Mediterranean because of the high antinutrients from leafy greens, nuts and seeds that messed me up already.

  21. Double D on January 13, 2020 at 7:19 pm

    Loved the beginning background music 😉

  22. Marianne L on January 13, 2020 at 7:19 pm

    What does EVOO mean ?

  23. Randi Fisher on January 13, 2020 at 7:20 pm

    Love your videos. Starting keto And your videos help educate me on this lifestyle so much

  24. Martina Pfaar on January 13, 2020 at 7:21 pm

    Dear Thomas!!!!
    My husband has a "HISTAMININTOLERANZ" that makes him very sick. He tries to counteract with antihistamines or DAO. Often it helps but sometimes he is having a bad day or 2 not able to function right.
    No medical cause. He is also allergic to citric acid( made with mold).
    He loves Keto and is eating carbs for dinner.
    Could you please make a video on histamin intoleranz, please?
    Thank you so much for your vlogs.
    They are very interesting.💖

  25. Misty Denney on January 13, 2020 at 7:21 pm

    Meal plan please

  26. Pam Price on January 13, 2020 at 7:22 pm

    I buy high quality olive oil and fresh herbs and make chimichurri. I love it and put it on just about everything from eggs to steak, fish, chicken and canned tuna. It’s so good!!

  27. Adam Little on January 13, 2020 at 7:23 pm

    Love it when you get so enthusiastic about the science like you do in this video 👌

  28. Brooke Lowe on January 13, 2020 at 7:23 pm

    This is exactly what I have been wanting to do! Thank you for this!

  29. AllLove LeadsToHelp on January 13, 2020 at 7:24 pm

    I started intermittent now feel like one meal a day (omad) is’s a habit…any videos for omad? Thank you

  30. Silvia on January 13, 2020 at 7:24 pm

    Hey Thomas would love to see med keto recipes

  31. Alan Clague on January 13, 2020 at 7:25 pm

    I’m slowly going to work my way to a Mediterranean keto diet.

  32. Chris Berg on January 13, 2020 at 7:27 pm

    Question: If cooking with fish oil is bad because fish oil is fragile, isn’t cooking using fatty fish as an ingredient Also unhealthy?

  33. Seán O'Nilbud on January 13, 2020 at 7:28 pm

    I think I had my perpindular removed when I was a kid.

  34. Spacecowboy Eson on January 13, 2020 at 7:29 pm

    ”Stone age food” is the most natural food for humans…. we were developed for it.
    Meat, fish, seafood, greens, seeds, berries, ”roots”, fruits, beans, natural fats. That’s it!

  35. Mediterranean Diet Recipe Book on January 13, 2020 at 7:31 pm

    "YES " for meal plans!!!

  36. Tandou Dzhem on January 13, 2020 at 7:32 pm

    Fish and olive oil lads.

  37. Ben Steele on January 13, 2020 at 7:34 pm

    Why do so few talk about how the traditional Mediterranean diet included massive amounts of lard? Until recent history, the average Mediterranean person ate little olive oil as it historically was used as a lamp oil and not as food. And why do so few mention that lard has a similar fatty acid profile as olive oil? The advantage of lard is that it also has all the great fat-soluble vitamins.

  38. David Dwyer on January 13, 2020 at 7:34 pm

    I do the fathead dough pizza crust using mozzarella. Is this not the best thing to do on keto?

  39. Thomas DeLauer on January 13, 2020 at 7:35 pm

    How many of you would like the meal plan on this? Comment below, LIKE the Video, and let’s see if we can make it happen. Thanks for watching!

  40. keepdancingmaria on January 13, 2020 at 7:38 pm

    You confuse me sometimes. I thought you liked legumes because they are sources of resistant starches that feed the bacteria in your colon, thus helping to stop/prevent colorectal cancers.

  41. Dawn Hawkins on January 13, 2020 at 7:39 pm

    You are awesome dude would live Mediterranean keto recipies

  42. Ed Benjamin on January 13, 2020 at 7:40 pm

    Mediterrean keto seems like it would be good for those who are histamine intolerant. Unfortunately, many of the good fish are high histamine.

  43. Baroness James on January 13, 2020 at 7:42 pm

    I spent Christmas with my bf’s family in Italy. I always thought that as a Bulgarian (Balkan, south-east Europe) I know a lot of veggies and eat a lot of them. Turns out I don’t. They eat things I haven’t even seen or heard before in my life, veggies that are specific for the region they live in. Crazy! And the amount of salad per person was incredible – in my family this would have been for two people or even three.
    And I am very proud that I tried row fennel as a salad, the smell is still strong but it is so sweet and tender. I just added another very good veggie to my diet.

  44. William LeClair on January 13, 2020 at 7:43 pm

    Great info. I would definitely like to know more.

  45. Ellen Sullivan on January 13, 2020 at 7:43 pm

    What about avocado oil?

  46. Jason Ljunggren on January 13, 2020 at 7:44 pm

    so where do i find theses recipes?

  47. Lindy Eastman on January 13, 2020 at 7:47 pm

    What do you think about Krill Oil

  48. Soo Baaa on January 13, 2020 at 7:47 pm

    I watched this video on 0.75x

  49. Favorite melodies on January 13, 2020 at 7:47 pm

    Actually, Brazil and Macadamia nuts are not in the Mediterranean diet; Almonds, walnuts, hazel nuts and pistachios are…I’m from the Mediterranean region:)) Walnuts ARE very good for you..

  50. Dennis Smith Jr. on January 13, 2020 at 7:49 pm

    Thomas can hemp hearts fall into this as well?