Keep eating low carb to continue losing weight, feeling good and becoming healthier!Try making any of our hundreds of recipes available on the site. We make sure each and every recipe is delicious, nutritious and will keep you under your daily carb limit, even if you go for seconds. In addition, we provide step-by-step instructions to make the process as easy as possible. If you ever run into any issues or have any questions, be sure to leave a comment or contact us directly! We’re always happy to help.
The 2-week turbocharge is a great way to kick off the plan: all the claims about resetting your body's expectations proved true for me. In the 3 months I've been on this plan I started a new job; celebrated my anniversary, Halloween, my birthday, & Thanksgiving, and now find myself surrounded by all the Christmas treats...and still find it easier than it's ever been to make conscious choices about what I eat.
"The DASH diet: the weight-loss plan approved by doctors. When doctors devised an eating plan to fight high blood pressure, cholesterol and diabetes, weight loss was an added bonus. An eating programme devised by doctors to fight high blood pressure has become the latest weight-loss phenomenon and named America's healthiest diet two years in a row." - from the Weekend London Times
“Regardless of how solid they are, your diet and exercise plans won’t work if you aren’t sticking to them. You’ve made a commitment to yourself, so come through with it,” Roussell says. As you plan your meals or snacks, Roussell suggests putting an X over it on your menu map. If you skip a meal or eat something that isn't in your plan, circle that meal. At the end of each week, count the number of meals you ate according to your meal plan and divide that number by the total number of meals, snacks, and post-workout smoothies you had planned, then multiply it by 100.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
There are theoretically no restrictions on where the ketogenic diet might be used, and it can cost less than modern anticonvulsants. However, fasting and dietary changes are affected by religious and cultural issues. A culture where food is often prepared by grandparents or hired help means more people must be educated about the diet. When families dine together, sharing the same meal, it can be difficult to separate the child's meal. In many countries, food labelling is not mandatory so calculating the proportions of fat, protein and carbohydrate is difficult. In some countries, it may be hard to find sugar-free forms of medicines and supplements, to purchase an accurate electronic scale, or to afford MCT oils.[53]
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.
Reynolds, AN. "Comment on 'An Online Intervention Comparing a Very Low-Carbohydrate Ketogenic Diet and Lifestyle Recommendations Versus a Plate Method Diet in Overweight Individuals with Type 2 Diabetes: A Randomized Controlled Trial." Journal of Medical Internet Research. 2018; 20(5):e180, May 2018. Available at: http://www.jmir.org/2018/5/e180/  Accessed May 4, 2018.
While studies have demonstrated the weight-loss benefits of the diet, Grandl says, several recent studies that apply more rigorous research techniques to study insulin resistance have suggested detrimental effects. The new study, published in August 2018 in the Journal of Physiology, aimed to better understand the basic biological processes that contribute to the development of type 2 diabetes and the early effects of the ketogenic diet. What people eat impacts the release of glucose, or sugar, in the bloodstream. High glucose levels can, over time, cause insulin resistance. Insulin is the substance released in the body to help manage and regulate sugar in the blood at healthy levels.
Although some studies have indicated that a ketogenic diet is associated with dyslipidemia (cholesterol and triglyceride perturbations), many of these results were obtained from studies on rodents and did not always agree with what the data show in human studies. A recent review summarized the controversy, highlighting the discrepancies in the literature. In part, the discordance is likely due to the exact composition of the diet, specific study design, as well as the metabolic differences between rodents and humans.

One study, published in the journal Nutrition & Metabolism, found a group of 28 people with type 2 diabetes overall lost about 6 percent of their body weight and lowered their blood glucose levels when they followed a keto diet for 16 weeks. The authors recommended individuals on this diet who have diabetes be under close medical supervision, and noted more research is needed on the diet’s long-term effects because the study was small and short term.
A study recently published in the New England Journal of Medicine found that people who followed a Mediterranean diet for two years lost more weight than low-fat dieters and maintained their 10-pound loss. "You don't feel hungry," explains Meir Stampfer, MD, DrPH, a coauthor of the study and a professor of epidemiology and nutrition at the Harvard School of Public Health, in Boston. Don't believe us about protein's fill power? Dr. Stampfer suggests this little experiment: "One morning eat white toast and jam for breakfast. The next day have scrambled eggs." The egg meal, Dr. Stampfer promises, will leave you more energetic and a lot less hungry at 11 a.m.
I was hypoglycemic as a teen because I avoided eating most carbs because obesity and diabetes runs in my family. When I got pregnant the dietician scared the he’ll out of me by telling me I was going to starve my baby if I continued to eat like I was. I immediately added good carbs into my diet and developed grata Iona’s diabetes and had a hell of a time controlling it. After I had my baby I went back to avoiding carbs and got back from yo where I was before my pregnancy. My brother died from complications due to his diabetes and at my mothers urging I went to a dietician and talked about food and what’s healthy and what’s not. I was once again scared that I was making a grave mistake and added in the carbs, I never should have. I developed diabetes and 80+ pound weight gain. After trying like hell to control my diabetes their way I’m back to my way. I’m tired of beating myself up for not being able to “apply” their recommendations correctly and the condescending attitude of the dietician when I tried asking about my old way of eating. I know me best and that’s it.
Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
Thank you for this info. I will be copying the link to send to some folks ready to jump on this new trend. In fact I had a resident (I am a CDM) come in to our re-hab facility in pretty bad shape. He was unable to speak with me so I spoke with his wife. The man had come in after having a TIA. He was a diabetic, as well. The wife told me that she had her husband 9and herself) on a keto diet. When she saw the size my eyes got for some reason she got angry and very defensive and screamed “Forget everything you have been taught. It is all crap”. I understand when folks are worried abut their loved ones they can get pretty emotional. I asked my standard question about chew/swallowing, UBW and food allergies and quickly left. I spoke with the RD (a CDE) about what had happened. She tried to speak with the resident and his wife and got the same treatment. The RD said to me “He will have another stroke in a week”. He had one in 3 days. Unfortunately with this stroke, he got anew diagnosis of severe dysphagia. SLP tried and tried but he would aspirate on everything. He had to be pegged. He was brought back to the facility. The wife was taught how to feed him through the tube. He left the facility and passed quietly about 3 weeks later. I reached out to the wife on his second stay and we became fairly close. She said she thought she was doing the best thing for him because he was over weight. I get it. She only wanted a healthy husband. She apologized for being so quick when we met. I thanked her for actually educating me on this diet. I was not aware there was such a thing.
First reported in 2003, the idea of using a form of the Atkins diet to treat epilepsy came about after parents and patients discovered that the induction phase of the Atkins diet controlled seizures. The ketogenic diet team at Johns Hopkins Hospital modified the Atkins diet by removing the aim of achieving weight loss, extending the induction phase indefinitely, and specifically encouraging fat consumption. Compared with the ketogenic diet, the modified Atkins diet (MAD) places no limit on calories or protein, and the lower overall ketogenic ratio (approximately 1:1) does not need to be consistently maintained by all meals of the day. The MAD does not begin with a fast or with a stay in hospital and requires less dietitian support than the ketogenic diet. Carbohydrates are initially limited to 10 g per day in children or 20 g per day in adults, and are increased to 20–30 g per day after a month or so, depending on the effect on seizure control or tolerance of the restrictions. Like the ketogenic diet, the MAD requires vitamin and mineral supplements and children are carefully and periodically monitored at outpatient clinics.[47]
Speaking of things you find in the sea, oysters have also been shown to contribute to weight loss thanks to their impressive zinc content. One study found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had lower BMIs, weighed less, and showed improvements in blood cholesterol levels. If oysters aren’t your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.

Despite the promising evidence, we must remain skeptical. A few studies can only provide us with clues as to what might be the better dietary intervention for people with type 2 diabetes. To find out if carb restriction can take the throne as the most effective type 2 diabetes diet, we must look at the bigger picture of the data with the help of high-quality meta-analyses.
Participants were asked to follow one of three diets; a control diet that was low in fiber and minerals like potassium, calcium, and magnesium, but had a “typical American” fat and protein profile, an experimental diet that was similar to the control diet, but included more fruits and vegetables and fewer sweets, and a third diet that was abundant in fruits, veggies, low fat dairy, lean protein, whole grains, and fiber, but lower in fat, red meat, and sugar.
WOW. I guess I must be a very special, highly motivated patient then. I, of course, would never have said that about myself. My high motivation is trying to get over the hatred of food that being Diabetic gave me. I don’t feel that way anymore, and am finally happy cooking, again. (My doctor DID tell me exactly that, BTW. Even to the extent of telling me to not include the tsp of agave that I was having in my coffee once a day because sugar is sugar.)

The primary outcome, hemoglobin A1c, decreased from 7.5 ± 1.4% at baseline to 6.3 ± 1.0% at week 16 (p < 0.001), a 1.2% absolute decrease and a 16% relative decrease (Table ​(Table4).4). All but two participants (n = 19 or 90%) had a decrease in hemoglobin A1c (Figure ​(Figure1).1). The absolute decrease in hemoglobin A1c was at least 1.0% in 11 (52%) participants. The relative decrease in hemoglobin A1c from baseline was greater than 10% in 14 (67%) participants, and greater than 20% in 6 (29%) participants. In regression analyses, the change in hemoglobin A1c was not predicted by the change in body weight, waist circumference, or percent body fat at 16 weeks (all p > 0.05).

Wouldn’t it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minaj’s hairstyles.

Today, make half of this GH exclusive Mediterranean Grilled Sea Bass recipe and reserve half of that for Thursday lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for Thursday). Serve with one ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans-fat-free light margarine. For dessert, have one frozen fruit juice bar (limit 80 calories for the bar).


For patients who benefit, half achieve a seizure reduction within five days (if the diet starts with an initial fast of one to two days), three-quarters achieve a reduction within two weeks, and 90% achieve a reduction within 23 days. If the diet does not begin with a fast, the time for half of the patients to achieve an improvement is longer (two weeks) but the long-term seizure reduction rates are unaffected.[43] Parents are encouraged to persist with the diet for at least three months before any final consideration is made regarding efficacy.[9]
– As far as weighing your portions, I would have to say that is something that professional RD is more qualified to advice on. Generally speaking, we eat more of the foods at the bottom of the pyramid, and less of the foods at the very top…and we do so consistently, day after day. So you see, it’s a way of living, not so much a diet. The weight loss is a bonus, but it is not the complete focus of this healthy lifestyle. If you’re after a controlled diet plan, the best thing to do again is to seek professional support.
Luckily today, we do not have to treat any type of diabetes with this barbaric method. There are so many healthy food options for most people today in modern society. In America, most of us are blessed to have access to healthy food options. I did see the research that Dr. Westman has completed at Duke University and did reference one of his articles above (reference #7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/). I have no doubt the diet works, I’ve done it and lost weight really fast, so I know from firsthand experience that it works. You will lose weight which will have wonderful effects on every aspect of your health. The problem I have is, can anyone go the rest of their life without consuming anything white EVER? Do you think every author of all those books actually does that? I would offer to put them all on a lie detector to prove that they haven’t lived 40 years without consuming one white thing or one fruit or anything with sugar in it. My question is, what quality of life do they really have if they have? I for one will NOT be giving up my or my family’s birthday cake!
102 of these subjects had type 2 diabetes. The subjects were divided into two groups: one consumed a low-calorie diet (LCD) while the other consumed a low-carbohydrate ketogenic diet (LCKD). Both also underwent equal exercise and nutritional training. Every four weeks, the researchers measured levels of waist circumference, blood glucose level, levels of glycosylated hemoglobin, and triglycerides.
Hi, Esther! Thank you so much for your kind comment. I am so glad you found The Mediterranean Dish and hope you’ll enjoy cooking some of the recipes here! I should preface my answer here by saying that I am not a dietitian or a nutritionist, what I share here is mainly from my experience as someone who grew up in the Mediterranean area and have continued to eat the Mediterranean way now as an adult living in the USA. So please always check with your health care provider or a registered dietitian if you are looking for professional advice or a specific diet plan to follow. But I’ll answer your questions as best as I know how.
The brain is composed of a network of neurons that transmit signals by propagating nerve impulses. The propagation of this impulse from one neuron to another is typically controlled by neurotransmitters, though there are also electrical pathways between some neurons. Neurotransmitters can inhibit impulse firing (primarily done by γ-aminobutyric acid, or GABA) or they can excite the neuron into firing (primarily done by glutamate). A neuron that releases inhibitory neurotransmitters from its terminals is called an inhibitory neuron, while one that releases excitatory neurotransmitters is an excitatory neuron. When the normal balance between inhibition and excitation is significantly disrupted in all or part of the brain, a seizure can occur. The GABA system is an important target for anticonvulsant drugs, since seizures may be discouraged by increasing GABA synthesis, decreasing its breakdown, or enhancing its effect on neurons.[7]

Dairy products such as cream and cheeses. They work well in cooking as they satisfy. The problem is if you’re munching a lot of cheese in front of the TV in the evening… without being hungry. Be careful with that. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of heavy cream in the coffee, many times per day.
There is research that supports the ketogenic diet for diabetes management, while other research seems to recommend opposing dietary treatments like a plant-based diet. Research from 2017 confirms that people with diabetes who followed a plant-based diet experienced significant improvements in blood sugars and A1c, cardiovascular disease risk factors, gut bacteria that is responsible for insulin sensitivity, and inflammatory markers like c-reactive protein.

Also, as I believe is mentioned, this diet has been around for along time and was the only way to treat diabetes. And some people did die. However, people still end up dead from t2d even after all the diet advice from educators and with all that pharmacy has to offer. An industry which gains nothing if people just choose to eat less. But has lots to gain if we just keep taking the tablets.

Shortly after World War II, Ancel Keys and colleagues (including Paul Dudley White, later President Eisenhower’s heart doctor) organized the remarkable Seven Countries Study to examine the hypothesis that Mediterranean-eating patterns contributed directly to improved health outcomes. This long-running study examined the health of almost thirteen thousand middle-aged men in the United States, Japan, Italy, Greece, the Netherlands, Finland, and then-Yugoslavia.
The fad military diet consists of low-calorie, odd food pairings such as bun-less hot dogs with banana, carrots, and broccoli. “Any diet like the military diet that severely limits the amount of calories you consume or eliminates one or more entire food groups puts any individual at risk for nutrient deficiencies,” says Kyle. “This can be more harmful than holding onto those 10 extra lb you’re trying to lose.” (32)
Voted the "Best Diet Overall" for the past eight years in a row by U.S. News & World Report, the DASH diet can help you meet and maintain your health goals. The original intention of the DASH Diet (Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (or hypertension), which research shows it does well. But even if you don't have high blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss and combats diabetes, all while being easy to follow and nutritious.
Meal planning also causes you to look at your calendar and consider everyones schedule. Grocery shopping can again become part of the family routine with everyone contributing to the meal. You’ll also notice a change in your weekly food budget. Susan pointed out that she had, “Given a presentation on the cost of buying food and cooking meals at home saved $1,200 a year versus eating out. Eating out on average costs people about $2,000 a year. Yes, there are some up front costs when buying the spices or equipment you may need but the second time you go to use them, you are saving instead of spending.”
U.S. News’s panel of experts noted that the Mediterranean Diet earned this year’s top spot because research suggests it can help improve longevity and ward off chronic disease. The Mediterranean Diet was also ranked No. 1 in several other categories: Easiest Diet to Follow, Best Diet for Healthy Living, and Best Diet for Diabetes. It also tied with the Ornish Diet for Best Diet for Heart Health.
The DASH diet, the Dietary Approaches to Stop Hypertension diet, is mainly used to lower blood pressure and cholesterol, but it may also help you to lose weight. This diet emphasizes the consumption of foods that are low in cholesterol and saturated fat. It encourages eating a lot of fruit, vegetables, whole grains, and low-fat dairy foods. If you are looking to lose weight with the DASH diet, all you need to do is understand how the diet is structured and modify the diet to suit your weight loss needs. You will start seeing results in a few weeks to months’ time.[1]
Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
January 6, 2016 "What makes a diet best? In Best Diets 2016, the latest set of exclusive rankings from U.S. News, the DASH diet beat out 37 others.  To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease. The government-endorsed Dietary Approaches to Stop Hypertension (DASH) snagged the top spot."
What the diet advocate says: The food baby of the US reality couple Heather and Terry Dubrow (she stars in the Real Housewives of Orange County; he’s a plastic surgeon starring in a show called Botched). ‘As opposed to the keto diet that aims to get you to a ketogenic state of using fat as fuel, which isn’t healthy or sustainable in my opinion, interval eating helps you go into a fat-burning state that leads to increased energy and cell renewal - a process called autophagy, the toxin-eating phase,’ says Terry.
The Mediterranean diet wasn’t built as a weight loss plan — in fact, because it wasn’t developed at all, but is a style of eating of a region of people that evolved naturally over centuries, there’s no official way to follow it. But it’s popular because it’s a well-rounded approach to eating that isn’t restrictive. Two of the five Blue Zones — areas where people live longer and have lower rates of disease — are located in Mediterranean cities (Ikaria, Greece and Sardinia, Italy). (2) These places are known for having some of the lowest rates of heart disease and cancer worldwide. (3)
For even more impressive effects on body composition: aim for exercise forms which elicit a positive hormonal response. This means lifting really heavy things (strength training), or interval training. Such exercise increases levels of the sex hormone testosterone (primarily in men) as well as growth hormone. Not only do greater levels of these hormones increase your muscle mass, but they also decrease your visceral fat (belly fat) in the long term.

On day 1, lunch is 3 cups of spinach topped with 3 ounces of salmon or sardines; the greens are loaded with vitamins A and K, plus iron, while the fish supplies protein and omega-3 fats. Include some chopped veggies on your salad, like tomato, broccoli and bell pepper for fiber and vitamin C to help you absorb the iron. Have a salad again on day 5, but use romaine lettuce this time, and substitute cannellini beans for your protein and choose cucumber, carrots and asparagus tips as veggies. Opt for olive oil and red wine or balsamic vinegar for your dressing.
What the diet advocate says: The food baby of the US reality couple Heather and Terry Dubrow (she stars in the Real Housewives of Orange County; he’s a plastic surgeon starring in a show called Botched). ‘As opposed to the keto diet that aims to get you to a ketogenic state of using fat as fuel, which isn’t healthy or sustainable in my opinion, interval eating helps you go into a fat-burning state that leads to increased energy and cell renewal - a process called autophagy, the toxin-eating phase,’ says Terry.
For me, I chose to become a CDE because I had worked as a Registered Nurse first on a medical unit, then in a Medical ICU. These are the units where most of the people with diabetes are, so I had seen every horrific complication that diabetes can cause. When I had a chance to become a Diabetes Educator…to actually help PREVENT some of those horrible complications…I jumped at the chance!
Once upon a time, keto was the original “diabetes diet” prescribed to type 1 diabetes patients before the advent of insulin, as this would prolong their lives as it has less of an impact on blood sugar levels. More recently, Doctor Bernstein has popularized the keto diet for people living with diabetes in his book: Dr. Bernstein’s Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars
The Mediterranean diet pyramid looks different from other food pyramids. Social eating and physical activity sit at the base, supplying the foundational piece of the regimen. Research has shown that, traditionally, people in Mediterranean countries spend more time preparing, eating and savoring their food, and took their meals in the company of others. Contrast this with the American habit of eating fast food alone or on the run, in a car or at a desk. The traditional Mediterranean style of living was also much less sedentary than that of other cultures, including the United States, involving significant physical labor and activity.
Thank you SO much for this! My husband approached me about the Mediterranean diet being good for depression and suggested I give it a try. But I already knew this was not the best term to describe what I needed, even before reading your article on the subject. However, I did have an idea of what they meant and I have struggled to find recipes that fit the bill. Too many well-meaning people have made it more “healthful” by cutting back on the fat. ANYWAY . . . This little meal plan is going to be immensely helpful to me and I am poking all around the site and your social media. Thank you for sharing!
Sodium reduction is part of the DASH equation, but it’s not the only focus. Eating by DASH  recommendations also increases your intake of potassium, calcium, magnesium and fiber—all nutrients that play a role in cardiovascular health, as well as the prevention of other chronic diseases. It’s thought to be the combination of increasing your intake of these nutrients and decreasing your intake of added sugar, salt, sodium and unhealthy fats that leads to lower blood pressure and a laundry list of other long-term health benefits.
As far as the Ketogenic Diet is concerned, I think I am going to have to make a full about-face. As you said, for some people like yourself, you were unable to eat in moderation and feel it is due to your genetic makeup. This is probably true…to add insult to injury, in addition to genetics, it could also be an inflammatory process going on due to the sugary drinks and processed foods we are eating causing obesity and a host of other issues.
Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.
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