A study published in the journal Nutrition & Metabolism discouraged the Atkins diet for anyone with diabetes because the plan doesn’t limit fat, but noted the approach may be a safe way for people without the disease to lose weight effectively. According to a study published in the Journal of the American Medical Association, Dr. Atkins helped women lose weight better than other low-carb diets, such as the Zone diet, the Ornish diet, and the LEARN diet after 12 months.
Ketoacidosis (KA) is a life-threatening condition in which your body doesn’t make enough insulin. This causes you to have dangerously high levels of ketones (substances occurring when the body uses fat stores for energy) and blood sugar. The combination of both makes your blood incredibly acidic, and this can, in turn, change the normal functioning of your internal organs such as your liver and kidneys. Patients suffering from ketoacidosis must get treatment immediately or they could slip into a coma and even die.
I recently had one of my previous cooks post that she was going to do this diet and should she start with 20 grams or 30 grams. She has been a cook in the healthcare business for about 8 years so she understands the different diets but not the physiology behind them (yet. I am trying to talk her into taking the CDM course). I told her to consult the RD at her facility before she embarks on such a trend. She won’t because all her friends posted their weight loss stories.
Both groups experienced no notable adverse effects in their health. In the 29 subjects who successfully completed the calorie-restricted diet, researchers observed an average 16% reduction in fasting glucose, 2.7 reduction in BMI, and loss of 6.9 kg of bodyweight. [9] However, in the 21 subjects that successfully completed the very-low carbohydrate ketogenic diet, subjects experienced an average 19.9% reduction in fasting glucose, 3.9 decrease in BMI, and loss of 11.1 kg of bodyweight. [9]
The problem is: it flies in the face of the way we have been taught. Our society (as an American), and our medical community, have preached for years that FAT is bad, and you should limit it. However, recent FACTS beg to differ. So many people rail against the keto diet because they just feel that it can’t be good…after all, you eat so much fat on it, it can’t be good for you! Facts are facts…they don’t care about your feelings. Fat is not the enemy. Sugar is.

It is possible to combine the results of several small studies to produce evidence that is stronger than that available from each study alone—a statistical method known as meta-analysis. One of four such analyses, conducted in 2006, looked at 19 studies on a total of 1,084 patients.[22] It concluded that a third achieved an excellent reduction in seizure frequency and half the patients achieved a good reduction.[3]
Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.
The DASH (Dietary Approaches to Stop Hypertension) diet is sometimes prescribed by doctors to help treat high blood pressure. Blood pressure is the amount of pressure that blood places against the walls of arteries. It will normally vary throughout the day but if it remains too high, this is called high blood pressure or hypertension. Untreated high blood pressure can lead to heart disease, stroke, congestive heart failure, kidney disease, and blindness. [1]

According to the Mayo Clinic, the DASH diet calls for eating lots of fresh veggies and fruits, but it requires consuming only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as fish and nuts, respectively. (6) This distinguishes the DASH Diet from other popular plans, such as the Atkins diet and the ketogenic diet, or the high-fat, low-carb diet.

The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
The subjects had a mean BMI of 42.2, mean age of 56 years, and were of either African-American or Caucasian descent. In their intervention, subjects consumed a LCKD diet with the goal of eating less than 20 grams of carbohydrates per day while reducing dosages of diabetes medication. Subjects also received nutritional counseling and medication adjustment every two weeks.
Beans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are other excellent sources of genistein—the same compound found in peanuts and lentils that aids weight loss.
Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.
Pros: Compared to eating a traditional diet, switching to a low-carb diet can significantly reduce body fat, studies show. Cap your carb intake at 20% of daily calories and the weight-loss results are even stronger—plus, you can reduce your risk for heart disease and stroke. Some research suggests low-carb diets are even better than low-fat diets: One study in Annals of Internal Medicine found that people who limited their carbs lost eight more pounds than those who cut back on fat. If you cut back on carbs enough, your body learns to burn fat as fuel instead. Studies are mixed on how low-carb diets affect performance, but some evidence suggests that endurance performance can actually improve among people whose bodies adapt to fat-burning fairly easily.
Thanks for posting this Edward. While I agree that the thought of a lifetime without any sweets or any grains sounds miserable, it’s even more miserable every time I see a number above 120 on my meter, which is guaranteed to happen every time I eat even a few bites of one of those foods. Yeah, it’s stressful (and cortisol is just as much of a pain as T2D), but I want a better life and a life off of drugs. I was on three orals and two shots of insulin daily.

3. Diabetes prevention. In a new Annals of Internal Medicine study, 215 type 2 diabetics were asked to follow either a low-fat or a Mediterranean diet. After four years only 44 percent of the Mediterranean group needed diabetes medication -- but 70 percent of the low-fat eaters did. The Med dieters also lost more weight. Other research shows that the diet helps people with pre-diabetes lower their blood sugar enough to avoid developing full-blown type 2 diabetes.


“During physiological ketosis ketonemia reaches maximum levels of 7/8 mmol/L with no change in pH while in uncontrolled diabetic ketoacidosis it can exceed 20 mmol/L with a concomitant lowering of blood pH. Blood levels of ketone bodies in healthy people do not exceed 8 mmol/L precisely because the central nervous system (CNS) efficiently uses these molecules for energy in place of glucose,” researchers summarize.
In this single-arm, 4-month diet intervention, an LCKD resulted in significant improvement of glycemia, as measured by fasting glucose and hemoglobin A1c, in patients with type 2 diabetes. More importantly, this improvement was observed while diabetes medications were reduced or discontinued in 17 of the 21 participants, and were not changed in the remaining 4 participants. Participants also experienced reductions in body weight, waist circumference, and percent body fat but these improvements were moderate and did not predict the change in hemoglobin A1c in regression analyses.
If you are pregnant or are nursing, you should not follow a Ketogenic diet. You will not receive enough of the recommended carbohydrates, vitamins and nutrients necessary for yourself and your growing baby on this diet. Your obstetrician will recommend how many carbohydrates you should consume per meal and for snacks during each phase of your pregnancy. They will likely refer you to a Certified Diabetes Educator for nutritional counseling as well. Please check out The Diabetes Council’s FAQ’ About Gestational Diabetes for all your gestational diabetes related questions.

The first meta-analysis worth noting collected the data from 10 randomized trials comprising 1376 participants in total. [14] After analyzing the research, a key relationship emerged between dietary carbs and blood sugar levels. In short, the researchers described their finding thus: “the greater the carbohydrate restriction, the greater glucose lowering…” [14]
In regard to serum measurements, the mean fasting glucose decreased by 17% from 9.08 ± 4.09 mmol/L at baseline to 7.57 ± 2.63 mmol/L at week 16 (p = 0.04) (Table ​(Table4).4). Serum sodium and chloride levels increased significantly, but only by 1% and 3%, respectively. Uric acid level decreased by 10% (p = 0.01). Serum triglyceride decreased 42% from 2.69 ± 2.87 mmol/L to 1.57 ± 1.38 mmol/L (p = 0.001). Increases occurred in both high-density lipoprotein (HDL) cholesterol (8%) and low-density lipoprotein (LDL) cholesterol (10%) but these changes were of borderline statistical significance (p = 0.08 and p = 0.1, respectively). The following blood tests did not change significantly: total cholesterol, potassium, bicarbonate, urea nitrogen, creatinine, calcium, thyroid-stimulating hormone, and hemoglobin.
Pros: Technically a subtype of low-carb diet, the keto diet is unique: By depriving your body of carbohydrates, you not only force your body to become fat-adapted, but also, if you keep protein low as well, elevate your levels of ketone bodies, which is basically a sign your body is running on fat. The keto diet puts you in a unique metabolic state called ketosis wherein your brain burns ketones instead of glucose—and, in doing so, supposedly leads to clearer thinking. Physically, eating such a high amount of fat significantly increases your body’s ability to burn body fat, according to the study analysis. Research also shows keto athletes have a higher VO2 max, and are able to lose fat without losing strength or power.
The DASH diet is an acronym for Dietary Approaches to Stop Hypertension. As you can probably guess, this eating plan was originally developed to help people lower their blood pressure. But it can do a whole lot more than that: The DASH diet has been shown to reduce bad cholesterol and improve insulin sensitivity. Studies have also suggested that following a DASH diet plan can reduce the risk of serious health issues such as stroke, kidney stones, and diabetes. It's no wonder why so many doctors recommend the DASH diet to their patients and why the plan has been ranked as the "best overall diet" by US News & World Reports for eight years in a row.
WY conceived, designed, and coordinated the study; participated in data collection; performed statistical analysis; and drafted the manuscript. MF assisted with study design, performed data collection, and helped to draft the manuscript. AC analyzed the food records. MV assisted with study/intervention design and safety monitoring. EW participated in the conception and design of the study, and assisted with the statistical analysis. All authors read and approved the final manuscript.
It’s easy to stick with. A diet only works if it’s doable. That means everyone in your family can eat it and you can eat in this style no matter where you go (to a restaurant for dinner, to a family event). With its flavors and variety of foods that don’t cut out any food group, this is one such eating plan. "It is an appealing diet that one can stay with for a lifetime,” Dr. Cohen says.

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!
But again, when it comes to salt, there's a blood pressure-weight link that can't go ignored. A diet rich in sodium may lead to the development of obesity, according to one study, and salty foods are more likely to promote overeating, which obviously also leads to weight gain, per another study. And by now, it's more than evident that excess fat and sugar intake can contribute to caloric surpluses, blood sugar and insulin spikes, inflammation, and, yes, more weight gain, she says.

1. Lasting weight loss. How can a diet that features nuts, oils, pasta, bread, and wine help you lose weight? Because it makes you feel full and therefore holds hunger at bay. The healthy fats and protein in the Mediterranean diet keep your glucose (blood sugar) level on an even keel, which means you'll be less apt to hunt down chips, cookies, or fast food to get through the day.


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.
That's certainly the case with the ketogenic diet—a very low-carb meal plan—based on the findings of two recently published studies.1,2  Dr. Saslow and her team report that the individuals with type 2 diabetes who followed the keto diet lost significantly more weight than those on the low-fat diet espoused by the American Diabetic Association.1 These dieters also were able to get their hemoglobin A1c (HbA1c) below 6.5%, suggesting that some may have reversed their type 2 diabetes.1
I lived the last 10 years with this disease and a mentality of “Well all those other people around me are eating and drinking this stuff, so I want to be normal like them” I’m lucky that mentality didnt kill me. I’ve had A1C of 12, bad cholestoral in the high 600s and triglycerides of almost 2000. And yes, the author is right, our lives are ridiculously built around food. That’s why we have an obesity epidemic in this country. I am the only person I know that eats healthy. Everywhere I went for the last 10 years I was surrounded by food and drink. Oh well. Moderation is only the key for people with good genes. For people like me, sacrifice is the key. I don’t want a normal life anymore. Excuse my vulgarity, but I want energy, six pack abs, and a hard dick again. This disease wrecked my life and I’m never going back there again.
The ketogenic diet is calculated by a dietitian for each child. Age, weight, activity levels, culture and food preferences all affect the meal plan. First, the energy requirements are set at 80–90% of the recommended daily amounts (RDA) for the child's age (the high-fat diet requires less energy to process than a typical high-carbohydrate diet). Highly active children or those with muscle spasticity require more calories than this; immobile children require less. The ketogenic ratio of the diet compares the weight of fat to the combined weight of carbohydrate and protein. This is typically 4:1, but children who are younger than 18 months, older than 12 years, or who are obese may be started on a 3:1 ratio. Fat is energy-rich, with 9 kcal/g (38 kJ/g) compared to 4 kcal/g (17 kJ/g) for carbohydrate or protein, so portions on the ketogenic diet are smaller than normal. The quantity of fat in the diet can be calculated from the overall energy requirements and the chosen ketogenic ratio. Next, the protein levels are set to allow for growth and body maintenance, and are around 1 g protein for each kg of body weight. Lastly, the amount of carbohydrate is set according to what allowance is left while maintaining the chosen ratio. Any carbohydrate in medications or supplements must be subtracted from this allowance. The total daily amount of fat, protein and carbohydrate is then evenly divided across the meals.[36]
Ben Tzeel is a Registered Dietitian and Certified Strength and Conditioning Specialist (CSCS), holding a Masters in Nutrition from the University of North Carolina at Chapel Hill. Ben has lived with Type 1 Diabetes since 1999 and has never allowed it to hold him back from achieving his goals. He is a published fitness model and author who writes about exercise, nutrition, and diabetes.
Speaking of flavonoids, the waist-whittling compounds also exist in higher concentrations in red fruits such as watermelon, Pink Lady apples, and plums, meaning they also have the power to induce weight loss. In fact, a 2016 study in the journal BMJ found that people who eat a diet rich in flavonoid-heavy food tend to gain less weight, which could be promising seeing as many people tend to put on pounds as they age. In addition, anthocyanin, a specific flavonoid compound that gives red fruits their color, has been shown to reduce fat-storage genes.

Hi Maya. I LOVE your site!! Interesting, informative with fab recipes and ideas. Hubby and I have just started eating low carb and I have to say, we are not finding it too difficult and I already feel sooo much better!! I find the hardest part is choosing low carb veg, I feel as if we are not eating enough. Any suggestions on how to get more veggies into our diet?


What the diet advocate says: ‘It essentially means scaling your carbohydrate intake up and down in accordance with your activity levels,’ explains performance nutritionist Liam Holmes (phnutrition.co.uk). He uses the principles of nutrient timing to get elite athletes and CrossFit enthusiasts to their leanest before competitions. ‘The body works harder when it doesn’t have carbs as fuel, so it learns to become a more efficient burner of the fuel once it is there.’
I recently had one of my previous cooks post that she was going to do this diet and should she start with 20 grams or 30 grams. She has been a cook in the healthcare business for about 8 years so she understands the different diets but not the physiology behind them (yet. I am trying to talk her into taking the CDM course). I told her to consult the RD at her facility before she embarks on such a trend. She won’t because all her friends posted their weight loss stories.
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)

Choice #1: Lathero Dish (seasonal vegetables or beans cooked with olive oil, herbs, and tomato sauce accompanied by bread and cheese). This is what you will have 3-4 times a week. Typically this is green beans, peas, spanakorizo (spinach-rice) and cauliflower cooked in this way. This is accompanied by a slice of bread and feta. Click for lathera recipes. Please note that one serving consists of 3-4 servings of vegetables.
While the American Diabetes Association notes that many individuals with the disease or its precursor, prediabetes, employ carb counting to control their blood sugar on a regular basis, others have turned to ultra-low-carb diets as a way to manage their symptoms. These diets are highly restrictive and often limit followers to consuming no more than 20 grams (g) of carbs per day, usually with no added sugar, and, depending on the diet, increased protein and fat. Experts say they rarely have patients who ask about following a ketogenic diet or a modified paleo diet long term, but they can be useful for short-term weight loss if done properly.
Unlike the keto diet, the Atkins diet doesn’t necessarily advocate increased fat consumption. Still, you might increase your fat intake by limiting carbohydrates and eating more animal protein. The potential drawbacks are similar. Aside from a high saturated fat intake, there is the possibility of low blood sugar, or hypoglycemia, from restricting carbs too much. This is especially true if you take medications that increase insulin levels in the body and don’t change your dosage. Cutting carbs on the Atkins diet can potentially aid weight loss and help you control diabetes symptoms, but there aren’t enough studies to suggest that Atkins and diabetes control go hand-in-hand.
Yes, you can eat dark chocolate to lose weight. A study among women with normal weight obesity (or “skinny fat syndrome”) who ate a Mediterranean diet that included two servings of dark chocolate per day showed a substantial reduction in waist size than when on a cocoa-free meal plan. Researchers attribute dark chocolate’s weight loss abilities to flavonoids, heart-healthy compounds in the sweet treat that the scientists at Harvard say can reduce the risk of diabetes, heart disease, and mortality. Like nuts, dark chocolate has also been found to induce satiety. When reaching for chocolate, just make sure you choose a bar with at least 70 percent cacao. Anything less contains more belly-bloating sugar and a significantly reduced flavonoid content.

The keto diet did jump considerably in one specific category, however: This year it tied with several other diets for No. 2 in Best Fast Weight-Loss Diets (after the HMR Diet, a commercial plan that replaces most meals with pre-packaged nutrition bars and shakes), up from No. 13 last year. “Yes, you can do this for quick weight loss,” says Dr. Katz, “but I wouldn’t recommend it.”
You should then transition to a normalized set of macros. While keto dieting can be good for short term fat loss, it’s important that it not brainwash you into thinking that certain foods or macros are “bad”. Eating a balanced diet with an understanding of your total daily energy expenditure (TDEE)  is the healthiest way to eat and the most sustainable way to lose weight long term.
Researchers at Florida State University studied watermelon for its ability to regulate blood pressure due to it being “one of the richest natural sources of L-citrulline”, an amino acid that the body converts into L-arginine, which improves circulation. They discovered that watermelon, due to its high L-citrulline, may prevent pre-hypertension from becoming full blown hypertension.
We have all heard of essential fatty acids (EFAs) and essential amino acids (EAAs), but have you ever heard of essential carbohydrates? No. The human body is capable of burning fat for fuel. If the body can burn fat for fuel, why would you ingest a substance (carbohydrate) that raises your blood sugar, raises your insulin levels, and makes you sick? Why would the ADA advocate the very diet that made us sick in the first place? When are they going to admit they’ve been wrong and start doing what is in the best interest of diabetics?
There are many ways to do intermittent fasting — ranging from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. “If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you,” says Hultin. “There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important.”
“I’m no longer on insulin, and I have cut down my medications due to keto. I never had to deal with trying to find a spot to inject or having to deal with bruises on my belly,” she says. “I know this may sound silly, but I have a picture of my old insulin syringes in my wallet. I look at it to remind me of what I had to do before keto. It grounds me, and when I have days of self-doubt, I remind myself how far I’ve come.”
There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >
Many CDEs actually have diabetes…it’s what draws them to choose this career…to help others with diabetes, to share their knowledge. Most already wear an insulin pump and continuous glucose sensors (CGMs) also. When I first became certified on each new pump and CGM, I would wear them (and check my BG 4-6 times per day) for 2-3 weeks, not only to learn the technology really well, but to gain a sense of how my patients must feel having to wear them 24 hours per day. Since, I’ve started a 6 month old baby on a insulin pump and CGM all the way up to a 89 year old…there are no boundaries for people with diabetes!
If you want to give the DASH diet a try, you're in luck: It works for everyone, according to Gorin. And since it involves eating the healthiest foods around and limiting the bad stuff, there aren't any cons. Plus, sticking to it won't just help you lose weight, it will also help keep your "heart health, blood pressure levels, and cholesterol levels" in check.
Did bikini season sneak up on you? Is your soon-to-be worn wedding dress still just a touch too tight? Did a last-minute invite for a beach getaway come your way? You're a lucky dog – and a panicked one too because you want to drop pounds, and fast. These 10 diets are likely to help you lose significant weight within a year, according to a panel of experts who reviewed 41 plans for the U.S. News Best Diets rankings. Just remember: Short-term weight loss is markedly different from long-term weight loss, which is more important for your health.

The primary outcome was the change from baseline to week 16 in hemoglobin A1c. Changes in all variables were analyzed by the paired t-test or Wilcoxon signed-ranks test, as appropriate. Linear regression analysis was used to examine predictors of change in hemoglobin A1c. A p value of 0.05 or less was considered statistically significant. Statistical analysis was performed using SAS version 8.02 (SAS Institute, Cary, NC).
"The eating plan focuses on reducing sodium intake and eating more fruits and vegetables," says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. "It also emphasizes eating whole foods — such as fruits, vegetables, whole grains, fish, poultry, beans, nuts, and vegetable oils — and limits foods high in saturated fat. That includes fatty meats, full-fat dairy, and tropical oils like palm kernel oil, palm oil, and coconut oil. It also limits sugar-sweetened beverages and foods."
The ketogenic diet — or the “keto” diet for short — has been around for decades. Most popularly, doctors have assigned the keto diet to help control seizures in people with epilepsy, according to the Epilepsy Foundation. But in recent years, people have begun turning to the diet in hopes of losing weight and, in some cases, better managing type 2 diabetes. Studies show that metabolic processes are altered when people consume a diet high in fat, such as meat, and low in carbohydrates, such as bread and pasta. The body shifts into a natural metabolic state called ketosis, during which it burns fat rather than carbs for energy, according to a February 2014 review published in the International Journal of Environmental Research and Public Health. Although carb intake varies depending on which version of keto is at hand, people following the plan typically limit the intake of carbohydrates to less than 5 percent of their daily calories, notes the Chicago Academy of Nutrition and Dietetics.
Speaking of flavonoids, the waist-whittling compounds also exist in higher concentrations in red fruits such as watermelon, Pink Lady apples, and plums, meaning they also have the power to induce weight loss. In fact, a 2016 study in the journal BMJ found that people who eat a diet rich in flavonoid-heavy food tend to gain less weight, which could be promising seeing as many people tend to put on pounds as they age. In addition, anthocyanin, a specific flavonoid compound that gives red fruits their color, has been shown to reduce fat-storage genes.
This is ALL so confusing and overwhelming. I am not diabetic. I am trying to be proactive about it. I am borderline obese (by US standards) and obese (by Asian standards). I am 50 years old. I was addicted to fat and sugar (especially combined!) through my teens and twenties. I decided to get healthy in my 30s, so I became a Vegan (but an unhealthy/careless one, so my weight yo-yo’ed a lot in my 20s and 30s). In my 40’s I reintroduced animal products into my diet and a number of my health issues went away, but I am still fat. I am considering Keto/Carnivore, but I am concerned that I may just be falling prey to more extreme diets which could set me up for problems (e.g. diabetes) down the road. I guess I am what most would refer to as pre-diabetic (metabolic syndrome). Should I try keto or am I taking too much of a risk?
Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Greek Mediterranean Diet and Cuisine. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece.

According to the Mayo Clinic, the DASH diet calls for eating lots of fresh veggies and fruits, but it requires consuming only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as fish and nuts, respectively. (6) This distinguishes the DASH Diet from other popular plans, such as the Atkins diet and the ketogenic diet, or the high-fat, low-carb diet.


The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.
Most dieticians I have met are over rated and under educated. This article somewhat proves me out. Congratulations on your accomplishments. I have been in Ketosis for a couple of months now. I have lost 28 pounds. I feel great. No sugar No Bread Nothing from a box lol. Only good fats and Meats and good veggies(dark greens mostly) and a few macadamia nuts now and again and a few berries now and then. I think even the dieticians being human are also addicted to sugar and unable to give it up so they play down ketosis unconsciously because they are just jealous! lol
Cyrus Khambatta earned a PhD in Nutritional Biochemistry from UC Berkeley after being diagnosed with type 1 diabetes in his senior year of college at Stanford University in 2002. He is an internationally recognized nutrition and fitness coach for people living with type 1, type 1.5, prediabetes and type 2 diabetes, and has helped hundreds of people around the world achieve exceptional insulin sensitivity by adopting low-fat, plant-based whole foods nutrition.

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.
In my food shopping we save about $40 a week even though we eat seafood twice a week. A fillet of salmon or swordfish that feeds two is about the same price of the cut of steak that I would grill for myself. Preparing snacks on Sunday night also means no more trips to the office vending machine for that late-day snack. “I joked around with a couple of colleagues last week in my presentation,” Susan mentioned. “I said, ‘You know, we’re paying for diabetes, we’re paying for high blood pressure. Why not invest your money and diet in food sources that are good for you body?'”

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!
The DASH Diet, which stands for dietary approaches to stop hypertension, is promoted by the National Heart, Lung, and Blood Institute to do exactly that: stop (or prevent) hypertension, aka high blood pressure. It emphasizes the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), which are high in blood pressure-deflating nutrients like potassium, calcium, protein and fiber. DASH also discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, as well as sugar-sweetened beverages and sweets. Following DASH also means capping sodium at 2,300 milligrams a day, which followers will eventually lower to about 1,500 milligrams. DASH Diet is balanced and can be followed long term, which is a key reason nutrition experts rank it as U.S. News’ Best Overall Diet, tied with the Mediterranean Diet.
As far as the the Ketogenic Diet goes, it is a very personal decision between you and hopefully your physician. I would just recommend working closely with your physician for all the recommended lab tests to make sure you remain healthy while on the diet. That’s really the goal of any “diet” anyway, right? To get healthy? This is why we normally always recommend moderation with everything…moderation in the foods you eat along with moderate amounts of exercise equals a healthy lifestyle that will prevent diabetes or help you control your diabetes if you already have it.
DASH=Dietary Approaches to Stop Hypertension. This originally began as a diet to address hypertension (high blood pressure). However, the diet was retooled to also address weight loss. All in all, the plan is pretty sensible to me. It does not have the absolutism of Atkins and is more flexible, even though it is from a similar perspective--high protein and low carbohydrates. This approach, in juxtaposition with the standard medical establishment view that accepts the following (page 5): "It was ...more
Choice #1: Lathero Dish (seasonal vegetables or beans cooked with olive oil, herbs, and tomato sauce accompanied by bread and cheese). This is what you will have 3-4 times a week. Typically this is green beans, peas, spanakorizo (spinach-rice) and cauliflower cooked in this way. This is accompanied by a slice of bread and feta. Click for lathera recipes. Please note that one serving consists of 3-4 servings of vegetables.
You can certainly still eat red meat once in a while, but choose leaner cuts. Lamb is often the red meat of choice in Greece and other Mediterranean countries. You might like to try: Kofta Kebobs; Grilled Lamb Chops with Mint Quinoa; or Moussaka (Greek eggplant and lamb casserole). For special occasions, I highly recommend Leg of Lamb with Potatoes.
The purpose of this study was to evaluate the effects of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese patients with type 2 diabetes over 16 weeks. Specifically, we wanted to learn the diet's effects on glycemia and diabetes medication use in outpatients who prepared (or bought) their own meals. In a previous article, we reported the results observed in 7 individuals [10]; this report includes data from those 7 individuals along with data from additional participants enrolled subsequently.
The more doctors test it, the more they find that eating Mediterranean is the absolute best way to lose weight. Based on the cooking and eating styles of Italy, France, Greece, Spain, and other Mediterranean countries, the plan features olive oil, fruits and vegetables, nuts, legumes, fish and poultry, whole grains and, yes, wine! It's high in heart-healthy fats and, unlike other diets, doesn't forbid any food group. "It's hard to stay on extreme diets," says Harvard nutrition expert Walter Willett, MD, PhD, whose book Eat, Drink, and Be Healthy popularized the approach in the United States. "This diet has lots of variety and wonderful flavors so people stick with it."
Remember that on some days, you may eat a few more or a few less servings than recommended for a particular food group. That's generally OK, as long as the average of several days or a week is close to the recommendations. The exception is sodium. Try to stay within the daily limit for sodium as much as possible. Also note that the values for nutritional information may vary according to specific brands of ingredients you use or changes you make in meal preparation.

Conklin's fasting therapy was adopted by neurologists in mainstream practice. In 1916, a Dr McMurray wrote to the New York Medical Journal claiming to have successfully treated epilepsy patients with a fast, followed by a starch- and sugar-free diet, since 1912. In 1921, prominent endocrinologist Henry Rawle Geyelin reported his experiences to the American Medical Association convention. He had seen Conklin's success first-hand and had attempted to reproduce the results in 36 of his own patients. He achieved similar results despite only having studied the patients for a short time. Further studies in the 1920s indicated that seizures generally returned after the fast. Charles P. Howland, the parent of one of Conklin's successful patients and a wealthy New York corporate lawyer, gave his brother John Elias Howland a gift of $5,000 to study "the ketosis of starvation". As professor of paediatrics at Johns Hopkins Hospital, John E. Howland used the money to fund research undertaken by neurologist Stanley Cobb and his assistant William G. Lennox.[10]
We are just two days into 2019, but already the best diet of the year has been named. US News and World Report listed the Mediterranean diet as the best overall diet for 2019 after evaluating 41 of the most popular diets. It was also named best diabetes diet, best diet for healthy eating, best plant-based diet, best heart-healthy diet, and easiest diet to follow.
Yet it’s an incredibly well-rounded way to lose weight that ditches gimmicks and doesn’t require calorie or macronutrient counting as other diets do. And with the emphasis on healthy fat, it’s satisfying, too. That said, the 2019 U.S. News & World Report Best Diets ranked the Mediterranean diet as No. 1 for Best Diets Overall and it ranks 17 in their list of Best Weight-Loss Diets. (3) The reviewers note that it’s not a slam dunk, and all depends on how you eat. Even healthy diets like the Mediterranean aren’t free-for-all eating plans.

This diet also works for every type of eater who wants variety in their meals. I don’t know about you, but I’ve never had Pistachio-Crusted Sole much less would I know how to make it. But in the “Mediterranean Diet Plan,” everything I need to know is on page 175 along with substitution tips in case I can’t find pistachios or want to try pecans or cashews instead. I also can see the health breakdown too. “The Mediterranean diet incorporates as lot of nuts, like walnuts, pistachios, and cashews which have a lot of fiber,” adds Zogheib. “Also tuna fish, king mackerel, salmon, all have omega 3 and omega 6 fatty acids. There’s are whole grains, bananas, and one of the best oils to bake with — canola and olive oils. You can replace fatty butter with these oils when baking.”
If you’re on the ketogenic diet, be sure to test blood sugar levels throughout the day to make sure they are within their target range. Also, consider testing ketone levels to make sure you’re not at risk for DKA. The American Diabetes Association recommends testing for ketones if your blood sugar is higher than 240 mg/dL. You can test at home with urine strips.
Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
Either there are very few participants in the studies, they don’t have an even number of males vs. females, or they don’t last but a few months. One study only looked at 28 people; only 21 completed the study and 20 of these participants were men. On top of this, they were only followed for 16 weeks. Okay, so we see that 20 men can limit their carbohydrates severely for 4 months and lose weight which automatically makes their A1c come down. Great! So, the real question is, how long can these 20 men stay on this diet for the rest of their lives? How long would you like to go without eating any fresh fruit? I’m craving some now, so I’m taking a break to go grab a snack now!
As Tammy points out, diets are diets, and many people nowadays think/feel that diets are a “time/value-based goal”. “If I just get my weight down, or if I just fix this, then I’ll be all set…” WRONG!!! There in lies the first problem. How long can it be maintained? Well that’s a good point. The real question is, how long is one committed to changing their life, and how strong is their desire to do it. ALL things that one wants to change in life, require a change in to the way their living and/or perceiving life. They require a life-style change. One could attempt a Mediterranean diet, and yet relapse back to “normal” eating after 3mos, 1yr, 3yrs, etc.. It doesn’t really matter if the change isn’t first on the mental and emotional level. Unfortunately, many first-world daily diets (namely American) incorporate many foods that are addictive which can cause cravings. And yes, the cravings are scientifically prove-able, and have been proved. We grow up thinking that it’s “normal” to have your cake (since its the carb of debate lol) and eat it too, because why?… Well because that’s how they were raised. Simply as that. Conditioned living if you will. There are many cultures on this planet that DO NOT grow up eating as many carbs and sweets as the American Diet, and do perfectly fine without all the sugars and carb cravings. And incidentally, they also lead healthier lives too… Go figure.
What the expert says: ‘There is a large amount of evidence to suggest that following the MD reduces your risk of cardiovascular disease,’ says registered Dietitian and British Dietetic Association spokesperson Kirsty Barrett. ‘Significantly, a meta-analysis of randomised-control trials in 2011 found that the MD was effective for weight loss, though results were better when the diet was combined with energy restriction and physical activity. It has also been found to reduce LDL (bad cholesterol) more than low fat and low carb diets.’

This is a great site for information, details, recipes, etc… one of the reasons I started looking into this way of eating is my husband suffers from high blood pressure, cholesterol and type 2 diabetes. We are not exceptionally overweight, however could both use to lose 10-15 lbs/ea. I also have facial and ocular rosacea and have heard good things about this way of eating for an overall improvement in numerous areas. Although I may have missed it I haven’t seen anywhere you might have mentioned your weightloss success. Thank you for sharing your wealth of information.
Cheese isn’t traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (a building block of protein) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What’s more? The combination of calcium and protein found in dairy products such as Parmesan has been found to increase thermogenesis—the body’s core temperature—and thus boost your metabolism.
Thank you for your wonderful comments Marcia. To share more about me personally with you all…I am not a completely non-diabetic Certified Diabetes Educator. I found out I had Prediabetes 15 years ago when I became a Diabetes Educator. I tested my own A1c and found it was 5.8%. The incredible news? There have been years when my A1c dropped to a normal level of 5.4%…out of the prediabetes range. My last A1c in May was 5.8%, so I still have Prediabetes 15 years later, but not diabetes, and without any medication, just the sensible diet I’ve discussed and exercise, so I really am living with this. I feel it everyday, I wonder what my A1c is going to be just like you every 6 months when I go to have it drawn.
This diet also works for every type of eater who wants variety in their meals. I don’t know about you, but I’ve never had Pistachio-Crusted Sole much less would I know how to make it. But in the “Mediterranean Diet Plan,” everything I need to know is on page 175 along with substitution tips in case I can’t find pistachios or want to try pecans or cashews instead. I also can see the health breakdown too. “The Mediterranean diet incorporates as lot of nuts, like walnuts, pistachios, and cashews which have a lot of fiber,” adds Zogheib. “Also tuna fish, king mackerel, salmon, all have omega 3 and omega 6 fatty acids. There’s are whole grains, bananas, and one of the best oils to bake with — canola and olive oils. You can replace fatty butter with these oils when baking.”
Variations on the Johns Hopkins protocol are common. The initiation can be performed using outpatient clinics rather than requiring a stay in hospital. Often there is no initial fast (fasting increases the risk of acidosis and hypoglycaemia and weight loss). Rather than increasing meal sizes over the three-day initiation, some institutions maintain meal size but alter the ketogenic ratio from 2:1 to 4:1.[9]
If it all feels a little bit 90s, that’ll be because this was basically the diet that kept Rachel from Friends looking, well, like Rachel from Friends. Think of it as the 20th-century version of no carbs before Marbs. Thankfully though, the old premise of each as much as you want, as long as you don’t go near a carb, has had a makeover. The New Atkins diet reintroduces carbs in phases.
Throughout this article, we looked at the data and the principles behind how low-carb dieting affect patients with diabetes, but we never addressed what you can do about it directly. If you’d like to learn about practical strategies that may help you reverse insulin resistance and improve your blood sugar and HbA1C levels, I recommend reading these articles:

DASH=Dietary Approaches to Stop Hypertension. This originally began as a diet to address hypertension (high blood pressure). However, the diet was retooled to also address weight loss. All in all, the plan is pretty sensible to me. It does not have the absolutism of Atkins and is more flexible, even though it is from a similar perspective--high protein and low carbohydrates. This approach, in juxtaposition with the standard medical establishment view that accepts the following (page 5): "It was ...more


Tammy, just because someone follows a keto diet doesn’t mean they can’t have their sweet treats. There are dozens of websites with hundreds of keto sweet treats and “fat bombs” made with stevia or other natural non-caloric sweeteners which will not raise blood sugars. One of my favorites is Keto Mocha Mousse https://www.ruled.me/keto-mocha-mousse/ which has 5 g net carbs per servings. We don’t have to be deprived on keto.
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.
You’ve enjoyed hearty eating during the 28 days of your meal plan, but you may need an occasional snack to get you through a long afternoon of work or school. Choose an ounce of nuts or dried apricots; a cup of low-fat cottage cheese sprinkled with black pepper and a dash of salt; or an ounce of herbed goat cheese with a handful of whole-grain crackers. If you need something sweet after dinner, have a piece of fruit or 1/2 cup of fresh-fruit sorbet.
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.
As for the substance, it’s been getting results since Atkins was a twinkle in Jennifer Aniston’s eye. But the re-brand includes WellnessWins - rewards for small, positive behaviours which are proven to lead to healthier habits - as well as FitPoints – a system designed to encourage activity choices based on what will have the healthiest impact on you.
The idea is that the fasting induces mild stress to the cells in your body, helping them become better at coping with such stress and possibly helping your body grow stronger. The verdict is still out regarding the diet’s long-term effectiveness with weight loss, according to a review of preliminary animal research published in January 2017 in Behavioral Sciences. (17)
“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.
A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.3A study in the long-term effects of a ketogenic diet shows a significant reduction in cholesterol levels, body weight, and blood glucose. Read more on keto and cholesterol >
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