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I think I figured out my style of Kido that has worked so well for me for the last nine or ten years those of you that don’t know me I’ve lost a hundred pounds with Kido I lost a hundred pounds and a little over a year and I’ve been doing Kido for nine or ten years now and I think I’ve now put it all together with why I’ve had so much success with the ketogenic diet and it’s because I’m doing what’s called a Mediterranean keto diet and I want to share it with you I want to share what it’s all about and I want to share how to do it and also even some recipes and things like that because I think it is the future of the ketogenic diet hey I want to let you know that I’ve got videos coming up all the time so go ahead and hit that red subscribe button and then hit that Bell icon so you can turn on notifications so you know whenever I go live is new videos almost every single day at 7:30 a.m. Pacific time so here’s the interesting thing people bag on the ketogenic diet okay you see all the major media networks just coming down hard on the keto diet because saturated fat red meat dairy this and that okay and then on the other side of the equation you have a lot of people saying oh the Mediterranean diet is the way to go the Mediterranean diet is how you live for a long time there’s much less instance of coronary artery disease much less instance of inflammation all this stuff at the Mediterranean diet and people automatically think that Mediterranean diet just means a bunch of pasta and a bunch of pizza and just a bunch of good tasty Italian food but no no Mediterranean is just all about the region okay ketogenic diet is more about the macros okay so they’re what we call perpendicular diets so when we talk about this I’ll make some sense of it I have a little graphic to show you – but Mediterranean keto works well they are very very harmoniously linked together okay so the perpendicular diet means keto is all about macros okay keeping your fats high keeping your protein moderate and keeping your carbs low Mediterranean doesn’t mean high carb low fat low fat doesn’t doesn’t mean anything like that right all Mediterranean means is a region so you can combine keto and Mediterranean and there’s a really nice overlap so the parts of the ketogenic diet that overlap with the Mediterranean diet are like the best possible foods for you and I’m going to break them all down okay so Mediterranean diet the reason it’s so good and so successful is because the omega-3 pro file is phenomenal you’re eating lots of fatty fish you’re eating lots of even small good fish it doesn’t have a lot of poison and ultimately not a lot of toxins that have accumulated okay you’re eating leaner meats you’re getting a wide variety of monounsaturated fats you’re getting good polyunsaturated fats you’re eating tons of olive oil which in the keto world for some reason got demonized because olive oil isn’t supposed to be cooked with that’s not the idea with olive oil okay it can be in some instances but it denatures because it’s fragile because it’s really good you know what else is fragile fish oil one of the most powerful amazing oils on earth is very fragile you shouldn’t be cooking in fish oil right just like you shouldn’t be cooking in olive oil and you use it to get the benefits and we’ll talk about that the foods that are also in the Mediterranean diet are exceptionally high in vitamin D okay so you’re getting fatty fish you’re getting the good cuts of meat okay you’re getting the mushrooms you’re getting the olives things like that vitamin D play such a role in our genes not just how our genes fit because there’s a strong link with belly fat there too but our genes in terms of how our body actually expresses genetic activity and grows and proliferate swith good healthy cells tons of produce on a Mediterranean diet you can’t deny that okay I know people like the carnivore diet and I understand but there is a lot of bodies of evidence I’m just gonna go out on a limb and say that fiber and produce is probably good for you okay then keto the benefits of keto strongly anti-inflammatory right okay we get of course the beta hydroxy butyrate is anti-inflammatory in and of itself it inhibits nuclear factor Kappa B which is one of the main control towers for inflammation within our body and it modulates that plus it elevates reactive oxygen species scavenging so it activates certain air conditions in the body that scavenge free radicals sort of like olive oil does olive oil has these amazing properties okay much less dairy than traditional keto normal keto especially in the u.s. heavy heavy amounts of dairy lots of cream lots of half-and-half not saying it’s all bad it’s okay I’ve done videos on which dairy and cheeses are okay and the right kind of cheeses are okay even on Mediterranean keto very high saturated fat in the US not saying that saturated fats are bad I’ve done videos on that too but when it’s all saturated fats you have a slow breakdown of these fats you’re not able to turn them into ketones as fast as you are with monounsaturated and polyunsaturated fats so very important there I can’t overemphasize the benefits of olive oil enough honestly because olive oil is when it comes down to the ketogenic diet it converts into oleic acid oleic acid has huge properties in protecting our cellular membranes okay so it actually stops reactive oxygen species from penetrating penetrating our cells meaning our cells are not having to fight just constant war so they’re able to actually do their job but additionally oleic acid converts into something known as oh we a within the body which completely just plummets your appetite I’ve always wondered why when I eat keto Mediterranean I have like no appetite I eat a can of sardines and maybe a little avocado in the morning or something and I just don’t even feel like eating until 3 p.m. it is so wild and now it makes sense it’s the OEA and all that stuff is going on because sometimes I’ll add a little bit of olive oil along with my avocado and stuff like that so let’s talk about the overlap here this is the big part of this video that we have to understand if you know these pieces you’ll know how to eat Mediterranean keto ok and if you guys like this video I’ll do a full keto Mediterranean meal plan video okay so here’s Mediterranean foods here’s the overlap of Mediterranean and keto and here’s what I would consider just keto that doesn’t fit in the Mediterranean overlap so these are the only Mediterranean foods that I feel don’t fit in the keto overlap whole grains ok we’re not gonna have pasta we’re not gonna pull grains we’re not gonna have a bunch of legumes ok that’s that’s Mediterranean but not keto I’ll give it that then we’ll have a fruits quite honestly you can even have a small amount of fruits right Mediterranean is quite paleo so we’re kind of like trying to find ok what is keto paleo in a way and then we have starchy veggies ok lots of squash lots of lots of things like that that’s not gonna fit because the carbs are too high still some of these are ok foods some of them whole grains legumes yeah ok then I’m gonna go over here to the keto side ok key this is stuff that I would consider keto but not quite Mediterranean heavy dairy that’s not to say that people in the Mediterranean regions don’t consume dairy ok I know we do yeah I’m not not completely being stupid here I’m just saying that the dairy intake is significantly less and if you look at all the studies you look at the intake they consume much less they also don’t consume low quality red meat okay they consume high quality red meat and a lot of this because the European and the Mediterranean regions have significantly different standards on meat grass-fed grass-finished you’re not consuming low quality stuff like you are getting high grain fed soy fed garbage like you unfortunately are here in the states and then we have things like butter of course used in moderation you see a lot more ghee in the Mediterranean style than you do in butter okay traditional butter and the butter that is there is good butter and it’s usually again held the higher standards so now let’s talk about the overlap you can see much more food overlaps then doesn’t overlap okay and I want to touch a second on olive oil because if you’re going to do Mediterranean keto obviously olive oil is going to be a big piece of it and if you get olive oil at the grocery store and things like that chances are it’s going to be oxidized olive oil is fragile we have to remember that ok so because it’s fragile if it sits on a grocery store shelf it’s going to break down and you’re not going to get the reactive oxygen species fighting effects ok you’re not going to get that so because I’m doing this video because I’m talking about this if you want to check out a really good olive oil check out down in the description the fresh pressed olive oil Club these guys honestly figured it out when it comes down to olive oil because they take it when it’s peak harvest bottle it and then airship it to wherever it’s going versus having to sit on us on a container on a ship oxidizing you need to use olive oil and you need to use it relatively quickly so you want to get it fresh you want to be using it liberally to use a lot of it so special discounts you can get olive oil literally for a dollar to try them out so it’s a super cool offer to be able to get it for a dollar so that’s why I’m including here so check them out down below in the description after you watch this video ok they’ve really done it right and they’re offering some cool stuff so the overlap obviously olives olive oil talk about that that’s a huge thing seafood ok sardines anchovies it’s important to remember this acronym sardines mackerel anchovies salmon and herring smash that is the kind of seafood you want to be eating and guess what all of them fit right in to the Mediterranean region so sardines are one of the highest omega-3 content fish that you can eat and they’re small so the DHA content is very high the smaller and lower you go down the food chain the higher the DHA content which specifically feeds your brain okay very good stuff so you’re eating a ton of seafood right you’ve got the olives the olive oil not only are you getting the monounsaturated fats which turn into ketones very fast by the way you’re getting vitamin D out of it too avocado and avocado oil okay so you use your all Avoyelles to drizzle on food and you use your avocado oil to cook with because it has a higher smoke point that works great okay then you have your leafy greens obviously very very keto and very very Mediterranean artichoke nothing screams Mediterranean more than artichoke and it’s one of the best prebiotic fibers that you could possibly get on a ketogenic diet so it’s a staple for me whether I’m Metis keto or not then we have asparagus another amazing prebiotic fiber you’re seeing the link here it’s all very gut health oriented which the science is starting to prove that linking the gut in the brain in terribly nervous systems second brain gut brain access is very important okay then we have broccoli and cauliflower hey guess what Italian Mediterranean cauliflower pizza crust you can still do it all with the cauliflower pizza crust now but broccoli cauliflower huge estrogen modulating properties with the Anila methane so basically allows the liver to process estrogen more okay spin into zucchini very good there this is probably the biggest piece that makes sense with the Thomas de Lauer style of eating lean proteins and higher grade I am a fan of eating leaner cuts of meat and I know people hate on me for it but it links with exactly my philosophy here eat leaner cuts of protein and get your fats in from sources you can control like olive oil avocados macadamia nut oil that way you’re getting a wide variety of fats polyunsaturated here monounsaturated is here this fatty acid profile here this carbon chain here I’m getting a plethora of different nutrients from a fat perspective and I’m keeping my protein lean I’m not falling victim to whatever the weakest link might be within that protein that I’m consuming if I consumed a bunch of corn-fed beef from a cruddy source I don’t know the fatty acid profile I’m getting I’m trusting some farmer that is basically an industrial farmer not even a real farmer right it’s it I could go on forever so that is huge almonds okay you don’t want to overdo the nuts but almonds Brazil nuts pecans macadamia all fit within the Mediterranean style perfect right Chia and flax moderation okay they are omega-3s but they’re not converted omega-3s their alpha linoleic acids they don’t convert into the full omega-3 fermentation process but they’re still solid and then we got eggs I mean you’ve got your eggs you can do so much okay and if you focus on good quality eggs you’re getting the fatty acid profile from the yolk with the biotin you’ve got a recipe for everything that you possibly need and lastly like I mentioned before the combinations of the polyunsaturated fats and the monounsaturated fats so if you have a second here take a look at some of these recipes that my friend Nicholas nor whit’s came up with just gonna show him for like 20 seconds so take a quick look okay so we’ve got some simple things like utilizing some crab we’ve got some things that are utilizing some asparagus just to show you the tasty things that you can have on a ketogenic diet so how how does this look like how do you piece this together okay well let me just give you some simple examples here right okay for breakfast you might have one egg and maybe two whole egg yolks right so one whole egg plus two egg yolks maybe a couple slices of some avocado a couple all those kalamata olives on them and then you drizzle a little bit olive oil on it perfect tasty breakfast if you wanted to have a little bit of bacon if you have it from a good source have a little bacon on the side it’s all good okay then lunch okay yeah maybe I feel like having a little bit of tuna maybe I feel like having a little bit of salmon take some salmon drizzle a little bit of olive oil on it just so you get an even more rich fatty acid profile have a little bit of asparagus on the side and a little bit of avocado it’s so clean okay and you can take your eggs you can make your own mayonnaise I digress there is so much that you can do here so Mediterranean keto overlapping what is working from a macronutrient in a science standpoint with what works from years and years of sort of epidemiological research what works for people generation to generation and helps them live longer combine that with keto fasting you’ve got the perfect mix and I’m telling you definitely want to check out the fresh pressed olive oil club if you’re trying to get the full spectrum of everything so make sure you check them out down below in the description thanks for watching everyone and I will see you guys very soon
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How to Do Mediterranean Keto – The FUTURE of Low Carb – Thomas DeLauer
I think I figured out my style of keto that has worked so well for me for the last nine or 10 years. Those of you that don’t know me, I’ve lost a hundred pounds with keto. I lost a hundred pounds in a little over a year and I’ve been doing keto for nine or 10 years now.
I think I’ve now put it all together with why I’ve had so much success with the ketogenic diet. It’s because I’m doing what’s called a Mediterranean keto diet, and I want to share it with you.
I want to share what it’s all about and I want to share how to do it, and also even some recipes and things like that. Because I think it is the future of the ketogenic diet.
Here’s the interesting thing. People bag on the ketogenic diet. You see all the major media networks just coming down hard on the keto diet because saturated fat, red meat, dairy, this and that. Then on the other side of the equation, you have a lot of people saying, oh, the Mediterranean diet is the way to go.
The Mediterranean diet is how you live for a long time. There’s much less instance of coronary artery disease, much less incidence of inflammation. All this stuff with the Mediterranean diet. People automatically think that Mediterranean diet just means a bunch of pasta and a bunch of pizza and just a bunch of good, tasty Italian food. But no, no, no. Mediterranean is just all about the region.
Ketogenic dieting is more about the macros. They’re what we call perpendicular diets. When we talk about this, I’ll make some sense of it and have a little graphic to show you too, but Mediterranean keto works well. They are very, very harmoniously linked together.
Mediterranean doesn’t mean high carb, low fat, low fat. It doesn’t mean anything like that. All Mediterranean means is a region. You can combine keto and Mediterranean and there’s a really nice overlap. The parts of the ketogenic diet that overlap with the Mediterranean diet are like the best possible foods for you and I’m going to break them all down.
The Mediterranean diet, the reason it’s so good and so successful is because of the omega-three profile is phenomenal. You’re eating lots of fatty fish, you’re eating lots of even small, good fish that doesn’t have a lot of poison in them, that ultimately not a lot of toxins that have accumulated.
You’re eating leaner meats. You’re getting a wide variety of monounsaturated fats. You’re getting good, polyunsaturated fats. You’re eating tons of olive oil, which in the keto world for some reason got demonized because olive oil isn’t supposed to be cooked with. That’s not the idea with olive oil. It can be in some instances, but it denatures because it’s fragile because it’s really good. You know what else is fragile? Fish oil.
One of the most powerful, amazing oils on earth is very fragile. You shouldn’t be cooking in fish oil. Just like you shouldn’t be cooking in olive oil. You use it to get the benefits. We’ll talk about that. The foods that are also in the Mediterranean diet are exceptionally high in vitamin D. You’re getting fatty fish, you’re getting the good cuts of meat, you’re getting the mushrooms, you’re getting the olives.
Let’s talk about the overlap here.
Here’s Mediterranean foods. Here’s the overlap of Mediterranean and keto. Here’s what I would consider just keto that doesn’t fit in the Mediterranean overlap. These are the only Mediterranean foods that I feel don’t fit in the keto overlap. Whole grains. We’re not going to have pasta, we’re not going to whole grains. We’re not going to have a bunch of legumes.
That’s Mediterranean but not keto, I’ll give it that. Then we’ll have fruits. Quite honestly, you can even have a small amount of fruits. Mediterranean is quite paleo, so we’re kind of trying to find what is keto paleo in a way. Then we have starchy veggies. Lots of squash, lots of things like that. That’s not going to fit, because the carbs are too high, Still, some of these are okay foods, some of them whole grains, legumes.
Thanks for watching everyone, and I will see you guys very soon.
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: