A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. There are different variations of low carb, and the keto diet is a special type of low carb with added characteristics. The number of carbohydrates will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:
Below is a quick graphic of a meal plan on the traditional Mediterranean diet, it is the same meal plan that I also follow. Under the graphic you can find details, tips and links to the recipes. I provide a variety of choices for meals that you can mix and match with links to the recipes. For more ideas just head over to the Recipe Index and you will find a large selection of Mediterranean recipes.
There’s a large spectrum of where people can fall on a vegetarian diet: For example, vegans consume no animal products, whereas ovo-lacto vegetarians eat both dairy and eggs. The eating style may help with weight loss, suggests a review published in August 2017 in Nutrients, but some vegans and vegetarians may become deficient in specific nutrients, such as calcium, iron, zinc, and vitamin B12, according to an article published in December 2017 in Nutrition, Metabolism and Cardiovascular Diseases. (23,24)
^ Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet—1998: a prospective evaluation of intervention in 150 children. Pediatrics. 1998 Dec;102(6):1358–63. doi:10.1542/peds.102.6.1358. PMID 9832569. https://web.archive.org/web/20040629224858/http://www.hopkinsmedicine.org/press/1998/DECEMBER/981207.HTM Lay summary]—JHMI Office of Communications and Public Affairs. Updated 7 December 1998. Cited 6 March 2008.
In the study, the researchers fed mice a ketogenic diet for several days and expected to find a favorable outcome — perhaps weight loss or another indication of improved health. Instead, they found that the liver began resisting insulin almost immediately and the mice were unable to regulate their blood sugar levels after only three days on the diet. (Insulin resistance, meaning that cells in the body don't respond to insulin, is a key characteristic of type 2 diabetes.)
It sounds as if you may have been following a very strict keto protocol. I’m not, and have not followed a ketogenic diet, but am interested in it. I’ve been reading up on it a bit on the blog called Mark’s Daily Apple.* I’ve been following it for several years now, even before Mark tried keto. Based on some of his blog post, both keto related and otherwise, it seems that women do better with slightly more carbs than men. He’s written several blog post specifically for women, including one called 7 Keto Tips for Women, which you may want to read. https://www.marksdailyapple.com/7-keto-tips-for-women/ Then there is this one Where I Part Ways with the Popular Keto Movement https://www.marksdailyapple.com/where-i-part-ways-with-the-popular-keto-movement/ Perhaps the problem wasn’t the keto diet in and of itself, but that you went too low carb for you. It’s worth considering. I’ve also found this site to be pretty interesting https://peterattiamd.com/ Here’s a link to his section on keto https://peterattiamd.com/category/ketosis/ He followed a ketogenic diet for a number of years, though as of 2016 was no longer ketogenic, but definitely eating lower carb than most. (That is under Articles, on the drop down menu, click on Personal.)
There is a lack of scientific research when it comes to the long-term effects of the keto diet. When it comes to healthy eating and weight loss, creating sustainable, lifelong changes will result in the best outcomes. Most importantly, think about how this restrictive eating plan will fit into your lifestyle, and if you are willing to give up what may be some of your favorite foods. It’s important to make time for yourself to prepare meals at home and get regular exercise. Strive for progress, not perfection.
Consequently, researchers have widely discredited the hCG diet, which involves using hCG injections, pellets, sprays, or drops, and consuming  as few as 500 calories daily. The diet is problematic not only because there’s a lack of research on hCG supplements, but also because the calorie requirement is dangerously low, potentially leading to nutrient deficiencies, fatigue, hormone imbalances, blood clots, and other issues. Thus, most experts agree the hCG diet is not safe for anyone, the Mayo Clinic notes. (35)
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 >
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.

WH verdict: It’s still a diet by any other name, but props to Weight Watchers for acknowledging that there’s more to being healthy than ‘weight’. The new platform really does consider all aspects of wellness. And with plans to partner with Alexa and Google Assistant to help track your progress, WW could be to 2019 what Weight Watchers was to the early noughties.
It’s only dangerous to not get enough carbs at each meal if one is taking too much meds or insulin for the amount of carbs they are eating! Restricting carbohydrates doesn’t lead to hypoglycemia unawareness, but having lots of lows and lots of highs will (and decreasing insulin and carbs leads to way fewer highs and fewer lows, or at least it can). On the other hand, being in ketosis does make low blood sugars less negative as an experience. I still feel my lows just fine, but they are less of an emergency because my brain still works (feeding on ketones) and by body doesn’t freak out and release tons of adrenaline that then makes me want to eat a house. Mind you, I still wake up and know immediately if I’m low, I know from experience and how it feels in my head and body but without the crazy shakes. This is not unawareness but it is less reactive.

Selecting the right food will be easier as you become accustomed to the Keto approach. Instead of lean meats, you’ll focus on skin-on poultry, fattier parts like chicken thighs, rib-eye steaks, grass-fed ground beef, fattier fish like salmon, beef brisket or pork shoulder, and bacon. Leafy greens such as spinach, kale and lettuce, along with broccoli, cauliflower and cucumbers, make healthy vegetable choices (but you’ll avoid starchy root foods like carrots, potatoes, turnips and parsnips). You can work in less-familiar veggies such as kohlrabi or daikon.


Imagine your body is a home with a fireplace in the middle and the heat required to keep it at a comfortable\livable temp is keeping the fireplace burning at a manageable and constant pace. To do this you have two fuel-types at your disposal: Kerosene and Charcoal. (in this analogy Kerosene is carbohydrates and coal is fat). American diets are high in carbs, which is like throwing a bucket full of kerosene on that fire. Will it keep the house warm? Sure, but it burns down fast so you have to keep throwing bucket after bucket on it to keep it going, consuming tons of kerosene, and you get these huge spikes in heat. It is much harder to control the strength of the flame, and thus much harder to keep the house at a constant, comfortable temp.
I have been a type 1 diabetic for most of my life. I live a very active lifestyle of long distance running and hiking. I’ve always had a very healthy diet, but would still have those after meal blood sugar spikes that would leave me feeling unwell. I decided to try the keto diet to see how my blood sugar did It’s been amazing. I’ve cut my insulin in half and my head is clear. I no longer have the brain fog. I sleep better and have more energy. I have been doing it for a year and have no desire to go off of it.
And most important, she notes: Her blood sugar is at an all-time low. About a year ago, she went to the ER because her blood sugar levels rose to between 600 and 800 mg/dL — indicating she was at risk of a diabetic coma. But now, her postprandial glucose is between 150 and 200 mg/dL. “My sugars have been on a steady decline since March,” she says. Her A1C — a two- to three-month average of blood sugar levels — also went from 10.4 to 8.7, an improvement, though still in the range for type 2 diabetes, according to according to the ADA.

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.

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.
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.
“Tremendous Results”….guess that’s why the diabetes nationwide gets worse every year, because of the stellar advice your kind is giving out. I’ve been on the virta clinic for two months and already went off insulin, Janumet and Jardiance, which I’ve been on for 10 years, with blood sugars between 80 and 150. The advice you give makes people get sick slower. The ketogenic approach deals with the real issue, carbohydrate intolerance. If you are lactose intolerant you stop ingesting lactose. Type two diabetes is simply carbohydrate intolerance. Stop eating the carbs and the symptoms go away. I think you meet to cite some of the other research out there I’ve read in other books and the work the Virta Clinic has done. In my opinion you’ve cherry picked data to suit your preconceived beliefs.

My principal hope in this article is to provide journalists with a resource to do what basic journalism demands, namely to ensure that stories are scientifically balanced and accurate. At the end of this post I provide contacts for some of the credentialed experts who helped me compile this research. Reporters, please seek out these or other low-carb diet experts so you can provide accurate, up-to-date information for your readers.
This book has helped me tremendously! My doctor recommended the Dash Diet for my high blood pressure. I have to say, it was not easy to break my addiction to sugar. Phase one (2 weeks) is painful. I failed a few times before finally breaking through and sticking with it. I had SO much success on phase one, I was afraid to move on and reintroduce fruit and whole grains to my diet so I remained on it for another 2 weeks. In one month of following the diet closely I lost almost 20 pounds. My blood pressure dropped so dramatically that my medication had to be significantly decreased. I did not do the exercise as recommended in the book due to very low energy levels, but imagine that if I had, I would have lost more weight. I highly recommend this book to anyone who has high blood pressure or cholesterol and wants to lose weight.
There is a lack of scientific research when it comes to the long-term effects of the keto diet. When it comes to healthy eating and weight loss, creating sustainable, lifelong changes will result in the best outcomes. Most importantly, think about how this restrictive eating plan will fit into your lifestyle, and if you are willing to give up what may be some of your favorite foods. It’s important to make time for yourself to prepare meals at home and get regular exercise. Strive for progress, not perfection.

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.
It’s only dangerous to not get enough carbs at each meal if one is taking too much meds or insulin for the amount of carbs they are eating! Restricting carbohydrates doesn’t lead to hypoglycemia unawareness, but having lots of lows and lots of highs will (and decreasing insulin and carbs leads to way fewer highs and fewer lows, or at least it can). On the other hand, being in ketosis does make low blood sugars less negative as an experience. I still feel my lows just fine, but they are less of an emergency because my brain still works (feeding on ketones) and by body doesn’t freak out and release tons of adrenaline that then makes me want to eat a house. Mind you, I still wake up and know immediately if I’m low, I know from experience and how it feels in my head and body but without the crazy shakes. This is not unawareness but it is less reactive.
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
The diet suggests a specific number of servings of the recommended foods listed above. The sample plans provided by the National Heart Lung and Blood Institute (NHLBI) are based on 1600, 2000, or 2600 calories daily. For 2000 calories a day, this translates to about 6-8 servings of grains or grain products (whole grains recommended), 4-5 servings vegetables, 4-5 fruits, 2-3 low fat dairy foods, 2 or fewer 3-ounce servings of meat, poultry, or fish, 2-3 servings of fats and oils, and 4-5 servings of nuts, seeds, or dry beans per week. It advises limiting sweets and added sugars to 5 servings or less per week. The plan defines the serving sizes of each these food groups.

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.


What the diet advocate says: Controversial Canadian psychologist Jordan Peterson is a fan, crediting the diet for curing his daughter’s various ailments, from juvenile arthritis to depression. But it was popularised by Shawn Baker, author of the aptly titled ‘The Carnivore Diet’ – in which he describes the diet as ‘a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory and dumps it on its head’.
Speaking of standout breakfast foods, Greek yogurt is another option worthy of the spotlight thanks to its high-protein content. Per study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. What’s more? Probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss! If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek.
Need more tips to follow the DASH diet? You'll find a free guide that is full of meal plans, DASH diet food lists and recipes at the National Institutes of Health website. You'll also find a 7-day DASH Diet Eating Plan that guides you through a full week's worth of meals. If you want more help, there are other DASH diet guides online and DASH diet books that are available for purchase. 

The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more1-6.On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.
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
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]
Unsurprisingly, the results showed that nothing had happened to the weight of the women receiving calcium or the placebo. However, the group which took the multivitamin lost more weight – about 3 kg more – and improved their health markers. Among other things, their basal metabolic rate (the rate at which the body burns calories when at rest) increased.
In summary, the LCKD had positive effects on body weight, waist measurement, serum triglycerides, and glycemic control in a cohort of 21 participants with type 2 diabetes. Most impressive is that improvement in hemoglobin A1c was observed despite a small sample size and short duration of follow-up, and this improvement in glycemic control occurred while diabetes medications were reduced substantially in many participants. Future research must further examine the optimal medication adjustments, particularly for diabetes and diuretic agents, in order to avoid possible complications of hypoglycemia and dehydration. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication.
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.
“The DASH and Mediterranean Diet consistently rank as two of the best eating plans” The 2 diet plans that vegans have been pushing for 100 years. Look at how well they have worked. Look at how much weight you have never lost on these terrible diets. Doctors have 6 hours of nutrition training. Nutritionists must follow the Mediterranean Diet or they will loose there license. All i am saying is give Keto, NSNG, Palio or Atkins a try. Once you see the pounds fall off, you will not go back to sugars and grains.

Water is a weight loss ally in a number of ways. For starters, if sipped prior to a meal it can help ensure you eat less. A British study published in the journal Obesity that asked participants to chug 16 ounces of H2O prior to eating found said participants lost an average of 2.87 pounds in 90 days—which translates to nearly 12 pounds in a year! Water helps you blast even more fat because it is a much better beverage choice than diet soda or fruit juice, both of which are full of artificial sweeteners that can pack on belly fat super fast.


The only books based on the most recent updated Mediterranean and DASH research, include the brand new, high flavor and high impact The DASH Diet Mediterranean Solution and the previous best seller The DASH Diet Weight Loss Solution, both of which can help you harness the health benefits of the DASH diet for weight loss. The DASH Diet Younger You, is pumped up on plants to help you become and look younger from the inside out. It fully supports both vegetarians and meat eaters (as does the Med-DASH book), with meal plans and recipes, and are based on real, unprocessed, and additive-free foods. The essential companion, The Everyday DASH Diet Cookbook will make a great addition to your kitchen collection. These books stand alongside the top DASH diet resource, The DASH Diet Action Plan, to give you a fresh start to healthy eating.

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.

In a second study,2 a Harvard-led research team evaluated the benefit of a ketogenic diet in both children and adults with type 1 diabetes despite concerns about a possible negative effect on growth and development in children following such a restricted diet. These researchers report "exceptional" glucose control with little adverse effects. However, the participants were recruited from a closed Facebook group, TypeOneGrit, for people who follow a diet and diabetes program based on the recommendations in the Diabetes Solution,3 a book by Richard K Bernstein, MD, who devised this program to manage his own type 1 diabetes.
Really, it shouldn’t be so difficult to figure out which eating regimen will set fire to fat while maintaining muscle. Fortunately, the International Society of Sports Nutrition just released its position paper, which combs through all existing scientific studies to report how every diet will affect your body composition. Here, we’ve pulled five of the most six-pack-friendly diets and streamlined how they’re great, as well as why they might be right (or wrong) for you—according to the hard science.
It seems strange that a diet that calls for more fat can raise “good” cholesterol and lower “bad” cholesterol, but ketogenic diets are linked to just that. It may be because the lower levels of insulin that result from these diets can stop your body from making more cholesterol. That means you’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions. 
If Doctor’s recommend Keto to their patients that less drugs and no kick back from pharmaceutical companies, they need to keep people medicated because pharmaceuticals run this entire country. I followed a strict diabetic diet when my husband was diagnosed with Type 2 NEVER could keep his blood sugars under control still would be 220 after a meal.. Keto has brought that down to 95-98 AFTER a meal.
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]
Unlike other weight-loss plans, the DASH Diet Weight-Loss Solution plan does not involve counting calories. Even better? Thanks to the book The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy ($14.24, Amazon), all the hard work has basically been done for you. The plan comes with 28 days of meal plans and more than 45 recipes you can make. Accompanying this plan is the cookbook The Everyday DASH Diet Cookbook: Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes ($13.77, Amazon), which is there to give you a helping hand along the way if you're stumped on recipes.
If you want to lose weight, you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.
“This is a good example of a study where you should not directly apply the information to what you are eating as an individual,” Stefanski says. “The research is interesting, but the study period examined was only three days. While this study showed insulin resistance, it did not in fact show that the mice had diabetes. Making the leap from the results of this study to a headline that concludes a ketogenic diet will cause type 2 diabetes is not supported.”

In the 21 subjects the successfully completed the study, scientists observed a 16% decrease in Hemoglobin Ac from baseline to week 16. [8] Subjects experienced an average decrease in body weight of 8.7 kg (19.2 lbs.). [8] Additionally, their average blood glucose levels decreased a total of 16.6% and their average triglyceride levels decreased 41.6%. [8]

“This is a good example of a study where you should not directly apply the information to what you are eating as an individual,” Stefanski says. “The research is interesting, but the study period examined was only three days. While this study showed insulin resistance, it did not in fact show that the mice had diabetes. Making the leap from the results of this study to a headline that concludes a ketogenic diet will cause type 2 diabetes is not supported.”

She recommends eating outdoors, using our lunch hour to incorporate a half-hour walk with a friend, turning off electronics at meals, and stepping outside for walk after meals. I have to tell you, I felt like I was 12 when we put the “no electronics” rule back into play at my home. Dessert used to be my thing after dinner, now it’s taking a walk around the neighborhood with my son or girlfriend.
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 diet that brought ‘lectins’ into the mainstream - a plant-based protein found in the likes of legumes (lentils and beans), nightshade veg (tomatoes, potatoes and aubergine), eggs and grains. The man who popularised the lectin-free diet – Dr Steven Gundry – describes them as ‘toxic’. In his book that brought a lectin-free lifestyle to the masses – The Plant Paradox – he cites them as the source of modern ailments from obesity to gastrointestinal disorders.
After initiation, the child regularly visits the hospital outpatient clinic where he or she is seen by the dietitian and neurologist, and various tests and examinations are performed. These are held every three months for the first year and then every six months thereafter. Infants under one year old are seen more frequently, with the initial visit held after just two to four weeks.[9] A period of minor adjustments is necessary to ensure consistent ketosis is maintained and to better adapt the meal plans to the patient. This fine-tuning is typically done over the telephone with the hospital dietitian[18] and includes changing the number of calories, altering the ketogenic ratio, or adding some MCT or coconut oils to a classic diet.[3] Urinary ketone levels are checked daily to detect whether ketosis has been achieved and to confirm that the patient is following the diet, though the level of ketones does not correlate with an anticonvulsant effect.[18] This is performed using ketone test strips containing nitroprusside, which change colour from buff-pink to maroon in the presence of acetoacetate (one of the three ketone bodies).[44]
“Think outside of the box when you’re preparing what to eat. I wake up every day excited to eat breakfast because I love the foods I've bought and prepared and can't wait to savor them,” Moreno says. Instead of boring oatmeal in the morning, which Moreno calls, “Oliver Twist food,” jazz it up. “Try oatmeal with vanilla protein powder, walnuts toasted in ghee, and cinnamon, that’s much more exciting.”

Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression


What the diet advocate says: Controversial Canadian psychologist Jordan Peterson is a fan, crediting the diet for curing his daughter’s various ailments, from juvenile arthritis to depression. But it was popularised by Shawn Baker, author of the aptly titled ‘The Carnivore Diet’ – in which he describes the diet as ‘a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory and dumps it on its head’.
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.
There are many physiological reasons for eating enough carbohydrates throughout the waking hours to maintain a steady blood glucose level…a couple of important reasons are to minimize the hepatic release of glucose (from the liver) and to help prevent hypoglycemia which can be very dangerous and lead to hypoglycemic unawareness over a short period of time. Each person is different of course..if you aren’t taking insulin, or pills that lower your blood glucose levels, you may not have to worry about low blood sugars. The reality is, most people with diabetes do; it can be very dangerous for some to not get enough carbohydrates at each meal.
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.
Following are two examples of menus from the book, The DASH Diet Weight Loss Solution. It features 28 days of meal plans, to help you visualize a variety of ways to put together the DASH diet. They are suggestions, and you are free to make substitutions with your favorite foods that have similar nutritional properties. This is part of the way that you will learn how to make the DASH diet into your own personal plan.
Ketogenic diet (“keto” diet for short) is a catch-all term for any diet that pushes your body into the natural metabolic state of ketosis, which means burning fat for fuel instead of carbohydrates. Though there’s no set formula for keto, generally, the diet works by cutting back on carbohydrates, to about 20 g of net carbs to start, and replacing those with mostly fat and a moderate amount of protein, according to the popular website Keto Connect. Net carbs are the total number of carbs minus the fiber and sugar alcohols, according to the Atkins website. (More on this diet later.)
Many equate healthy eating, particularly lower-sodium eating such as DASH, with the idea that all meals have to be cooked from scratch. This is overwhelming for many (myself included), but there are plenty of tricks and tips to help you. First, understand that “whole foods” doesn’t exclusively mean fresh produce. Take advantage of time-saving, minimally processed foods like unseasoned frozen vegetables and no-salt-added canned veggies.
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]
Thank you for your comment and your kind words Beverly! The diet you follow is quite restrictive and restricts most foods that are part of the Mediterranean diet. I have not seen any evidence of such a diet being anti-inflammatory. A traditional Mediterranean diet is considered an anti-inflammatory diet. The arthritis foundation also recommends a Mediterranean diet (https://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php). You can also check this article from Harvard for additional insight: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
The DASH diet plan focus on increasing vegetables, fruits, whole grains, and legumes; choosing lean meats, low-fat dairy, nuts and healthy fats; and limiting added sugars, trans fats, added salt, and processed foods. Serving sizes from each food group are based on individual calorie needs (see below for a 1600-calorie plan), and you’ll likely find that the plan looks pretty close to the MyPlate plan, as well as another consistently rated “top diet,” the Mediterranean Diet. Here’s a breakdown of the recommended nutrients in a typical day and week on the DASH diet:
Forget old low-carb diet plans that focused on processed protein bars and shakes. This year, the keto diet got high marks for low carb. Keto, short for "ketogenic," is all about training the body to burn fat for fuel. How? By eating fat—and lots of it. Most keto diets recommend getting at least 70 percent of your daily calories from fat and the rest from protein. The goal is to eat as few carbohydrates as possible. Proponents say it helps them drop weight fast with little or no hunger in addition to perks like more energy and mental clarity. (Interested? Here's everything you need to know about the keto diet.)

Hi Sara. It’s meant to be a guide, as each person’s (calorie) needs varies depending on age, gender activity level etc. However, the link to the Greek Nutrition Guidelines that I have also included at the end of the post provides serving sizes. Adding the link here too: https://www.olivetomato.com/eat-like-greek-greek-dietary-guidelines-a-better-choice/
If you are interested in trying out a ketogenic diet, it’s important to do your research about how to make sure to obtain adequate nutrition and also to be prepared to adjust (or have your healthcare provider help you to adjust) your medication doses. Many people find that their insulin sensitivity changes after starting a ketogenic diet, so it is very important to be on the lookout for changes in blood glucose trends to determine if treatment needs to be adapted.

Hi Sara. It’s meant to be a guide, as each person’s (calorie) needs varies depending on age, gender activity level etc. However, the link to the Greek Nutrition Guidelines that I have also included at the end of the post provides serving sizes. Adding the link here too: https://www.olivetomato.com/eat-like-greek-greek-dietary-guidelines-a-better-choice/
Dr. Brian Mowll is the founder and medical director of SweetLife® Diabetes Health Centers and serves clients worldwide as The Diabetes Coach™. He is a master licensed diabetes educator (MLDE), CDE, and was one of the first doctors to be certified to practice functional medicine by the prestigious Institute for Functional Medicine. Since 1998, Dr. Mowll has been helping people across North America to optimize their health and metabolism, control blood sugar, and reverse type 2 diabetes using a natural, personalized lifestyle approach.
The modified Atkins diet reduces seizure frequency by more than 50% in 43% of patients who try it and by more than 90% in 27% of patients.[3] Few adverse effects have been reported, though cholesterol is increased and the diet has not been studied long term.[47] Although based on a smaller data set (126 adults and children from 11 studies over five centres), these results from 2009 compare favourably with the traditional ketogenic diet.[3]
It’s time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include beans. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.
“So many of us sacrifice this for work, family, or social experiences, but sleep is a basic tenet of health; you will not function properly, cognitively or physically, without adequate sleep,” Moreno explains. "Adequate usually means at least 8 hours. Set strict sleep time rules and practice good sleep hygiene. When you prioritize sleep, other aspects of good health may line up more easily.”
“Think outside of the box when you’re preparing what to eat. I wake up every day excited to eat breakfast because I love the foods I've bought and prepared and can't wait to savor them,” Moreno says. Instead of boring oatmeal in the morning, which Moreno calls, “Oliver Twist food,” jazz it up. “Try oatmeal with vanilla protein powder, walnuts toasted in ghee, and cinnamon, that’s much more exciting.”

Here’s what we do know: The keto diet may be useful in treating symptoms of epilepsy, a seizure disorder. “The use of keto in treating epilepsy has the most evidence,” Angelone says. One study conducted by Johns Hopkins Medicine, for example, followed epileptic patients on the keto diet and found that 36 percent of them had a 50 percent reduction in seizures after three months on the diet, and 16 percent were seizure-free. However, experts aren't entirely sure why the keto diet has this affect, she adds.
×