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FULL MEDITERRANEAN MEAL PLAN – https://youtu.be/Q-3STVL9dDo
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Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=8s
Full Women’s Keto Meal Plan – What You Should Eat in a Day: https://www.youtube.com/watch?v=ijIrbrlbZOU
How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2rdwBfZE&t=48s
Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!
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: