Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
Lele says that it’s important to remember that, while keto is a “high fat” diet, the goal is to use your body fat as an energy source, not the fat that’s on your plate. “You don’t need to necessarily add more fats to your diet to adhere to keto. For instance, if your dinner consists of avocado, bacon, and eggs, you really don’t need to add butter to that to make it ‘more keto’,” she says.

When it comes to the "best" diet for most people, this one consistently ranks at the top of every list. If you can't afford a cruise to the Mediterranean (yet!), at least you can eat like the beautiful, long-living, and famously healthy people from the region. The Mediterranean diet teaches you to eat like a Sardinian, one of the "blue zones" identified by researchers as having a high number of people living past 100—by eating more fish, olive oil, healthy fats, and fresh vegetables. The point is to have not just a longer life but also a healthier and happier one, whether you're trying to lose weight or not. (Really—research shows that you can reap the benefits of the Mediterranean diet without cutting calories.)
I started on a strict keto diet one year ago, and it has been the easiest diet I have ever been on. I was prediabetic before the diet, and now am not. My triglycerides are lower ( in normal range) and my good cholesterol is high. I am at lower than normal risk for heart disease because of my cholesterol ratios. I was not overweight to start with, am not now….and have not changed my weight at all. So the good effects are due solely to the diet change and not weight loss, which the author implies throughout the article that it is the weight loss that causes the good effects….not so. I am a veterinarian and believe in good medicine. This diet makes sense biochemically for those with diabetes or prediabetes.
You'll find lots of free Mediterranean diet resources on the Oldways website, including an easy-to-understand food pyramid; a printable grocery list; gender- and age-specific tips on making the Mediterranean switch; a quick-read "starter" brochure; a recipe newsletter; and even a glossary defining Mediterranean staples, from bruschetta to tapenade.
I’m Dr. Caroline Apovian–the medical nutrition expert for DASH for Health.   I bring over a decade of experience in helping people lose weight to the DASH diet program. I use the successes my patients have had to help the people using this system achieve healthy weight loss. You won’t find any claims here that weight loss is easy and effortless, but the DASH diet makes it simple. When you first log in, you will calculate how many calories you should be eating each day. From there, you will get access to your DASH eating plan. You can track your food intake, exercise and weight all in the DASH for Health system. Also, you can receive real-time progress reports that show you how you are doing.
I was diagnosed with Type 2 diabetes back in June, 2017. They wanted to put me on a special diabetic diet, and have me take two medications. I had done previous personal research into ketogenic diets. I also have a close friend who was diabetic, on meds, as well as medications for high blood pressure. He went on a ketogenic diet, and a few months later was off all of his medications.
When you're deciding to go on a diet, there are so many options to choose from. You can go keto and focus on healthy fats, try intermittent fasting, or just eat a certain amount of calories a day. One option you might not have tried yet, though, is the DASH diet, which has a simple goal: keeping your body (especially your heart!) as healthy as possible.
The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.

The good news here is no! All the evidence points to the fact that a low carbohydrate diet actually does lower blood glucose and A1c levels and does contribute to weight loss. The problem is we do not yet have enough large studies, over enough sustained years to support evidence that people with diabetes can remain on a highly restrictive Ketogenic Diet for the rest of their life and also not have other consequences to their health.


Finally, the ketogenic diet has been shown to be an effective adjuvant for the treatment of certain cancers. The beneficial effects have been demonstrated for various cancer types, including prostate, colon, and brain cancer, such as glioblastoma. Its efficacy has been documented in animal models as well as in humans, including in pediatric patients.
The Mediterranean diet has been shown to reduce the risk of heart disease. It’s also associated with a reduced incidence of cancer, Parkinson’s and Alzheimer’s diseases. This diet emphasizes eating primarily plant-based foods including fruits, vegetables, whole grains, legumes, nuts, olive and canola oil, fish and poultry. It also encourages getting plenty of exercise, enjoying red wine in moderation and focusing on meals with family and friends.
Kefir is a yogurt-like substance, but it actually contains less sugar and more protein than conventional yogurt while remaining packed with gut-friendly probiotics that can help you lose weight by aiding digestion. In one study, kefir displayed weight loss properties similar to those of milk and other dairy-rich products. Other probiotic-rich foods include kombucha, bone broth, and fermented items such as sauerkraut and kimchi.
The benefits above are the most common ones. But there are others that are potentially even more surprising and – at least for some people – life changing. Did you know that a keto diet can help treat high blood pressure, may result in less acne, may help control migraine, might help with certain mental health issues and could have a few other potential benefits?
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