Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.
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.
How many times have you heard a doctor specifically name a diet that fights heart disease and helps you lose weight? By name? We’re always told to eat healthy, maybe you are given a list of foods to add or avoid but from that point it’s on you to bring the meal plan together. Not with the Mediterranean diet. “This diet is for anyone but specifically for those with high blood pressure,” says Susan. “This is a low sodium, low fat, low cholesterol diet. It’s also ideal for those that are at risk for developing cardiovascular disease. It’s also great for weight loss or management, so if you are looking to shed a few pounds this is a great diet to embrace.”
You start each day with a heart healthy breakfast. Your vegetable intake is increased. You find yourself making trips to the farmers market to get a better variety of fresh fruits and veggies. You stop eating processed food. And that’s a big one. Let’s talk about bread for example. Besides price and taste, what is the difference between white and whole grain bread?

Keep a food diary. In it, record your current daily eating habits. Write down what you eat for every meal of the day, and take note if you skip a meal. If you regularly skip breakfast, jot this down as well. Also write down any snacks you eat, even if you do this mindlessly - say, while watching TV. This diary will allow you to see where you stand right now in terms of eating practices and where you can start to make changes.[2]
Other down sides: There’s an initial period where your body is adjusting to its new carb-free existence, and many people experience symptoms like fatigue, brain fog and nausea for a few weeks. You also end up deficient in important micronutrients, like folate, calcium and potassium, which is why most ketogenic devotees recommend taking multivitamins. Personally, I recommend my clients follow a diet that in its ideal state provides all of the nutrients you need through real, whole foods.
From an outpatient clinic, we recruited 28 overweight participants with type 2 diabetes for a 16-week single-arm pilot diet intervention trial. We provided LCKD counseling, with an initial goal of <20 g carbohydrate/day, while reducing diabetes medication dosages at diet initiation. Participants returned every other week for measurements, counseling, and further medication adjustment. The primary outcome was hemoglobin A1c.
Since avocados are packed with nutrients and healthy fats that can stimulate weight loss, it’s no surprise that avocado oil acts in a similar fashion. When Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend, they found that those who used just three tablespoons of avocado oil daily lost nearly two percent of their belly fat in just one month.

Coal, on the other hand, burns evenly, and continues to burn for hours. Not only that, but it is fairly simple to adjust the amount of coal you burn to keep the house nice and warm, but not hot, for extended periods of time. The only problem is, it is kind of a hassle to get it to start burning at first (again, in the analogy we are assuming you are simply trying to light bare coal on fire, no aids). But once it is started, maintaining it is no sweat. So what is the solution? You use a tiny bit of kerosene, which lights easy and burns hot, to get the coals started (we need a few carbs, but not much).

What the doctors never tell you is that you could also just eat completely different and take none of this crap. So that’s what I did. I stopped all of them all at once. Sure I don’t recommend that, but this damn disease and my disgusting visceral fat filled stomach ruined every aspect of my life-professional, relationships, sexual, mental. I am now 41 living back at home having to start from the bottom. I don’t want what the book recommends. I want every disgusting piece of fat off this body so I can excel again. If staying in ketosis every moment for the rest of my life will get me there then that’s what I’m going to do.


SOURCES: WebMD Feature: "With Fruits and Veggies, More Matters." 2005 U.S. Dietary Guidelines. Elizabeth Ward, MS, RD, author, The Pocket Idiot's Guide to the New Food Pyramids. Elaine Magee, MPH, RD,author, Comfort Food Makeovers. Brian Wansink, PhD, professor and director, Cornell Food and Brand Lab, Ithaca, N.Y.; author, Mindless Eating. Barbara Rolls, PhD, professor of nutritional sciences; and director, laboratory for the study of human ingestive behaviors, Penn State University; and author, The Volumetrics Eating Plan.
That’s why the Bulletproof Diet uses cyclical nutritional ketosis, and why on days when I eat carbohydrates, I always have Brain Octane Oil so my cells have a steady supply of ketones. This builds metabolic flexibility: you can eat fat and carbs and your body will use them both, which is the goal. You want to be resilient and full of energy no matter what, and that means you want cells strong enough to burn whatever you give them.
Still, the headlines keep coming. Men’s Health declared, “Ketogenic Diet Side Effects: How the Trendy Low-Carb Diet Can Give You Acne.” The health and fitness website Livestrong.com warned about “The Ketogenic Diet and Insomnia.” Other articles raised fears of bloat and constipation or cautioned that the regimen requires inhuman willpower from its followers.

Want to lose weight? Grab a bottle of V8! According to a study published in Nutrition Journal, tomato juice consumption can aid weight loss because it increases resting energy expenditure (REE)—the amount of energy expended by a person at rest. After eight weeks of drinking unsalted tomato juice twice daily, the 95 women in the study (who were each exhibiting some menopausal symptoms) increased their REE by an average of over 100 calories per day.


The keto diet is a low-carb, high-fat dietary regimen which has been linked to improvements in insulin sensitivity and higher rates of weight loss — both positive factors in managing type 2 diabetes. Lowering carb intake induces a metabolic state known as ketosis, through which the body produces ketones which burn fat — rather than carbohydrates — for energy.
When the data were examined, it was clear that people who ate a diet where fruits and vegetables, grains, beans, and fish were the basis of daily meals were healthiest. Topping the chart were residents of Crete. Even after the deprivations of World War II – and in part, perhaps, because of them –  the cardiovascular health of Crete residents exceeded that of US residents. Researchers attributed the differences to diet.
The DASH diet has sometimes even been described as an Americanized version of the famous Mediterranean diet, according to the official DASH diet website. But as healthy as the DASH diet is, it's certainly not restrictive. It includes an eating plan rich in fruits, vegetables, low-fat and nonfat dairy, lean meats, fish, poultry, nuts, beans, seeds, heart-healthy fats, and limited amounts of whole grains. These delicious and nutritious foods join forces together to help your overall health improve. An added perk? You can also shed some unwanted pounds on the DASH diet — especially if you follow the DASH Diet Weight-Loss Solution plan.
Oh Mike, I just cried when I read this. Jesus…you are right on so many different levels. For you, this sacrifice is a total game changer. It’s changing every aspect of your life and yes I am very happy you were brave enough to divulge the erectile dysfunction (ED) issue also. It’s one of the biggest (no pun intended lol) issues for teens and men and the reason they get on board quickly with getting back on track! Once they learn their high blood sugars are the actual cause of the ED, they are extremely relieved and happy to learn any way to lower their blood glucose levels!
At the conclusion of the intervention, both groups had improved in all metrics but “these changes were more significant in subjects who were on the LCKD as compared with those on the LCD.” [10]. As a result, the researchers supported the study outlined above and concluded that their “…study shows the beneficial effects of a ketogenic diet over the conventional LCD in obese diabetic subjects.” [10]

Iwould hope to meet a diabetic nurse in the uk who was open minded about keto, but that has not been my experience as a patient. As a nurse speaking to colleagues as an equal and frmy experience has been very different. I have not spoken to one nurse with personal/professional interest in this subject that has said if they were diabetic they would follow the guidance of our health service. All have said they would do keto.
It’s easy to get keto and paleo confused since many of the same foods are encouraged in both diets. The keto diet is specifically crafted as a very low carbohydrate diet to get the body into a state of ketosis. The paleo diet focuses on bringing eating back to the basics and eating like our hunter-gatherer ancestors with less emphasis on where the calories are coming from: carbs, fat or protein. The paleo diet includes lean meats, seafood, seasonal veggies, some nuts and fruit and eliminates grains, dairy, processed foods, and certain oils. 
Meanwhile, more than 70 trials have examined the health effects of a low-carb diet. They attest to the benefits64 associated with ketosis and low-carb diets, including a reduction in body weight and body mass index, improved cardiovascular risk factors including blood pressure, and the reversal of Type 2 diabetes. It is virtually impossible to imagine that a diet with so many health improvements in the ‘near term’ (2 years) could ultimately shorten life—and the study authors offer no possible mechanism to explain how this might happen.
On day 1, have a cup of plain low-fat Greek yogurt for breakfast, topped with 1/2 cup of blueberries and an ounce of chopped walnuts. The yogurt gives you calcium and satisfying protein, while the berries are full of antioxidants that protect you against cellular damage, and the nuts supply heart-healthy omega-3 fats. Have yogurt on day 4, too, but try pomegranate seeds and chopped pistachios -- or sliced oranges and chopped almonds.
Numerous studies show wide-ranging health benefits of the DASH diet. A consistent body of research has found that DASH lowers blood pressure in people with high blood pressure but also normal blood pressure even without lowering sodium intake. [4] It can produce greater reductions in blood pressure if sodium is restricted to less than 2300 mg a day, and even more so with a 1500 mg sodium restriction. [5, 6] When compared with a standard American diet (e.g., high intake of red and processed meats, beverages sweetened with sugar, sweets, refined grains) DASH has also been found to lower serum uric acid levels in people with hyperuricemia, which places them at risk for a painful inflammatory condition called gout. [7] Because people with gout often also have high blood pressure and other cardiovascular diseases, DASH is optimal in improving all of these conditions.

Meat – like grass-fed selections – and fresh veggies are more expensive than most processed or fast foods. What you spend on Keto-friendly foods will vary with your choices of protein source and quality. You can select less-expensive, leaner cuts of meat and fatten them up with some oil. Buying less-exotic, in-season veggies will help keep you within budget.
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