How to Start the Mediterranean Diet to Lower Blood Sugar & Lose Weight FAST

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Complete Guide to the Mediterranean Diet
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References
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Timestamps ⏱
0:00 - Intro - Complete Guide to the Mediterranean Diet
2:18 - Monounsaturated Fats
3:10 - Weight Loss
4:54 - Mediterranean Diet Foods
7:41 - Use Code THOMAS20 for 20% off House of Macadamias!
8:50 - Diabetes Prevention
10:53 - Mediterranean vs Low-Carb Diet
13:53 - Example Dinner
14:53 - Cognitive Function
18:29 - How to Optimize Brain Health
19:27 - Sleep
21:55 - Mediterranean Diet & Fasting
24:21 - Mediterranean Diet Recap

[@cynthiaolsen5965]

I have lost 40lbs eating mediterranean diet and walking every day. Since Jan. this year. I also intermittent fast 16/8

[@merrytunes8697]

Good job! Have you been able to maintain the loss?

[@justsoy2138]

I am so glad to be turkish. It makes the ketogen diet so much easier for me. But it is also so hard to say goodbye to carbohydrates. We have so many sorts of tasty bread and baklava 😂

[@metinsalahi1035]

🤣🤣 I agree I'm Turkish as well

[@afrodite9801]

same with Greeks. My parents ate very healthy but bread was always on the table.

[@raycab1]

I dont think there is any doubt that no bread is the worst part of keto lol.

[@brucejensen3081]

All bread isn't even. If it's rustic, given time for the yeast to do its job, let go stale, it's a bit different than sliced white bread from the supermarket

[@delphinekirkland1757]

Haha,yes, baklava!

[@pizzapozz7733]

Grew up in Southern Italy. We walk for everything, and go up and down stairs ALL DAY. Everything is done on foot. Hanging out with friends; going on a date; going to the beach; to school; to work; grocery shopping; for a coffee; to meet your friends; to go buy cigarettes; to go out at night. My legs are forever ripped thanks to my childhood in Italy. Oh dont forget swimming and soccer. I miss the close proximity of older cities compared to ones where you have to drive. Great video!

[@mirna-garcia]

In Spain is the same thing, I just love it.

[@alrivers2297]

Sounds like my kind of places

[@veronicapellegrini8763]

Yes!!! This is also a huge difference that makes the difference ahahah!!

[@somebodysmum20]

Definitely jealous of you ! Nothing is within walking distance where I live. So I walk to take kids to the park

[@jenjen2868]

I think that's a European thing. I'm from Germany, and we also walk everywhere. And move a lot in general.

[@mirna-garcia]

I live in Spain, I adore our Mediterreanean diet❤️❤️❤️❤️❤️

[@claudettesechler149]

What a great discussion! I just got my blood work back yesterday and my doc was like what are you eating? My total cholesterol was 220 which made me take pause, but my LDL was 88 and he looked at my HDL and it was 122! He said in all the years of being a doc, he had never seen that HDL number. Triglycerides in the upper 30’. He asked me about my diet and lifestyle and I explained it to him, olive oil, veges, herbs, protein, walnuts, pistachios and an avo everyday and being real active..oh yeah I am 71 with energy to burn! Thank you again so much

[@teejay1650]

Same thing happened to me. My cholesterol is high by Western bs standards. First we NEED cholesterol. There are more and more studies showing a link between low cholesterol levels and Alzheimer’s. It’s not just the LDL number but the break down of one’s LDL which needs to be tested. SDLDL-C is the cholesterol one needs to worry about. That is what sticks to the wall of the artery. That and calcium. Keep up that good diet!

[@re1v3r]

Thank you for sharing

[@omegaaeji1940]

So glad you don’t only focus on keto

[@liloulux2739]

I am from Europe, and in my experience it is MUCH more likely for a person from the south to drink a lot of coffee and eat some kind of sweet pastry for breakfast than what you suggesting … e.g. The most common classic breakfast food in Italy is the “cornetto”, or croissant. A cornetto is often filled with some kind of cream, custard, jam or chocolate spread, and accompanied by a coffee. … the thought that my Italian friends eat some kind of omelette with 🥑 for breakfast is king of hilarious… I am sure they exist but have not once in my life seen it…

[@SweetP48]

You are so right! In my experience breakfast in the mediterranean countries sets you up for a big energy crash at around noon: coffee and a high carb, sugary roll or croissant. While I agree with the basic principle of what's called a "Mediterranean Diet", they should come up with a better term for it.

[@claudiae.5796]

Thank you for your support for the Med. diet! I always naturally gravitated towards it but my family were pushing me to a higher saturated fat diet (Keto-Carnivore). Every time I tried it I just felt more sick and heavy. Once I was eating a true Meditteranean diet, the weight would fall off and I was thriving again. I would like to mention that I'm 1/2 Lebanese and a 1/4 Southern Spanish. I do think genetics have something to do with it.

[@martinepeters9891]

Got exactly the same. I get sick of just meat and lose weight because I rather eat nothing than meat without my veggies.

[@mikafoxx2717]

Well, gaining weight will make you less healthy and energetic no matter what you ate. keto is supposed to work because it's easier to not be ravenously hungry while in a deficit.@@LN-fj5gg

[@mariossavvides-fx3jy]

I come from Cyprus and trust me avocados have been growing beautifully and of an excellent quality for years now. So perfect olives and olive oil plus clean fruits and vegetables , fish and goat meat. ❤

[@tracylynm614]

I hear about people growing mangoes and avocados in Sicily!

[@martinepeters9891]

Cook books focus on veggies and not enough on the goat meat

[@megaplow]

Avocados are so well planted and harvested all over southern italy nowadays...so, bring them on to the mediterranean diet. And hint hint...their success isn't just the diet, but their lifestyle combined.

[@Ryshaad]

This is what so many people miss. They focus on the diet of the “blue zones”, when you have to look at the total sum of their lifestyles. Activity levels, relationship interactions, diet, eating frequency, environment, and other factors all play a role. Diet is clearly important, but those other factors can have a similar level of importance.

[@wozzinator]

I’d love to see a comparison of Mediterranean, South Beach, Keto, and Paleo. They seem to have a lot of overlap, but accomplish goals in different ways.

[@user-ww7ww2ze1w]

Thank you for marching to the beat of your own drum and not jumping on the band wagon of so many other influencers! Would absolutely love to see more on this topic! Thank you Thomas!

[@Joy80JJ]

I am Sicilian American & love my cultural way of eating. So glad my Nonna/mom cooked fresh foods passed on from generations before them everyday of my growing up life. I follow IF/low carb eating just tweaking the recipes. Thank you Thomas.

[@meenatheman]

Great video. Love staying up to date with the data and research you present Thomas. Good work

[@lauriwinic6219]

Yes, more Mediterranean content! Thank you!!

[@joannec9305]

Your suggestions and reminders on the type of low GI carbs that we could eat and how to incorporate them to still able to lose weight is very helpful. With exception of berries, I've been avoiding carbs in general - excited to see how I can add low GI carbs into my diet again.

[@jodihoyle2297]

Thanks, Thomas. I love your channel. I'm trying to change our foods to total Mediterranean. Thanks for your content.

[@jillschmidt4473]

I was actually told to follow Mediterranean diet last week as well. Love your videos and grateful for your knowledge and research in all your videos. Was thinking how hard it would be to find recipes for the diet. Thank you for your quick list!

[@kaseychristie7690]

Thank you so much! My doctor suggested this diet today and I'm here to educate myself on this lifestyle change. Thank you for doing all the hard research and putting it in a way that makes sense why it works.

[@Jayla-dj2gj]

Eating the lentils/legumes in place of pasta or bread makes a world of difference for me. Those glucose and insulin spikes were killing me but the high fiber legumes act differently. Just had to start out really slow and make sure they were properly prepared and pressure cooked or else it hurt my stomach.

[@GamingWithMus]

How do you cook them to prevent stomach aches. This is why I always have to quit this diet.

[@hereweare9011]

Soak your beans!

[@Jayla-dj2gj]

@@GamingWithMus Soak over night and pressure cook. Also I don't eat a lot at one sitting. I started with a 1/4 cup per day and now I don't measure.

[@emcarver8983]

Even soak lentils. They'll be a breeze to digest.

[@emcarver8983]

@@GamingWithMus wash them 5 or 6 times (change of water) then soak for minimum 2hrs. Lentils do not bother me at all now. Not at all.

[@crohillhouse]

Thanks for posting this. I've moved toward a more Mediterranean way of eating recently and feel much better. I haad been keto for many years and my gut was just not having it anymore.

[@barbragil440]

Great content and added diversity to a ketogenic lifestyle. Definitely would like to see more menu and recipe ideas incorporating a lower carb Mediterranean approach to “keto”. Thanks so much.

[@RobCGilliam]

I've not read through the comments, but this video is so prescient in my world. I've been strict keto for 18 months. Feel great. I did have a few months where my fat intake was too high and gained a few pounds, but quickly got back to my ideal 170 lb. Otherwise stayed right at my ideal weight with keto + internment fasting. My annual blood work came out and my LDL classic that has never been > 90-100 skyrocketed to almost 180. Freaked out my doc who wanted me at the cardiologist asap. However, my HDL was 95 and Triglycerides 50. And my small particle LDL was almost off the charts low at 90. I do have an appointment mostly to get a scan of my arteries for safe, but my BP is low and my LDL has always been low. But one has to feel comfortable. I'm cutting back on a part of my dietary fat and going back to Mediterranean concepts by adding in more fruit and whole grains like steal cut oats, chickpeas and quinoa. Coupling the Med diet with intermittent fasting is working excellent. Feel great energy. I would get cramps on keto. That has disappeared. This video was exactly what I needed. Still plan to phase back into keto for periods in the future and back to Med to keep the body guessing. I lost several lb of fat almost instantly when I phased from keto to Med. Think my body was still so use to burning fat it continued as my dietary fat dropped. When my body gets too use to carbs I'll switch back into ketosis with a long fast and then keto for a few weeks.

[@MHamilton31]

Love Mediterranean diet!

[@boxcarwillie83]

Thanks for your help Thomas, much appreciated!

[@mariannelillback4764]

Like this a lot. Great information. After 7 years of a ketogenic diet with higher and lower carb intake periods 5-7% I switched to a more Mediterranean 1 month ago 10% carbs and 30%protein. I’m getting used to small amounts of fruits(smile). I’m more of a berry person. No need to loose weight. First days after the diet change the protein intake it felt to be too much. Now it’s fine and I have more power I’ve notised with HIT training.

[@andgray]

I lost my temper with regaining weight after fasting, so I went OMAD. Now I might try this as a more longterm solution. This could be it.

[@Tiffycha1982]

Looking forward to seeing if this diet is sustainable for my life. My Doc just suggested this for me!

[@mtnwmn]

Thank you Thomas! Great info, as always.

[@jvanderriet]

So insightful, thank you Thomas! Great principles to stick to

[@AM-fh7ek]

Love your videos Thomas :) watch them every time you post!

[@postflower]

Thank you! This is exactly what I was looking for!

[@mamabakstis6882]

I look forward to hearing your research information everyday. Your my favorite thank you buddy ❤

[@francist.9109]

Ok Thomas because I am trying to be a good listener I added 1oz blueberries to my postworkout nonfat greek yogurt. I hope it doesn’t derail me from my 4 weeks of strict keto 😁 I’ll be indulging more salads after these 4 weeks. 👍🏼👍🏼👍🏼👍🏼 you also got me to eat macadamias so thank you for the videos!

[@r.massattack4052]

Great Video, so much to take in but all the information given is extremely helpful. Thank You for the great video and content

[@georgydivinelight8333]

Thank you Thomas , you make info super easy to understand! Been thinking of doing a low carb Mediterranean and this video has helped a lot ! 🙏🏻🤩

[@MrBlacksford]

Awesome! Thanks Thomas! Much appreciated!

[@donttellhimpike2043]

Great topic and coverage. Would love to see more on Mediterranean diet and inflammatory disease especially Crohn's and Colitis.

[@11d7th]

Great stuff! This is the most informative video. I’ve seen on KZbin in years. Nice references and really driving the point home.

[@ThomasDeLauerOfficial]

Please be sure to leave a comment to help support the algorithm so more people can learn from this video ❤

[@denniswilliamson6899]

So, Thomas! Tell us how you really feel? 😂😏🧐 This was some of your very best! The enthusiasm was amazing! A consistent Thomas, as always!

[@instructionalempowerment]

Thomas love your stuff but in terms of keytones , if you watch Limitless they made Chris Hemsworth fast for 4 days with Dr Attia. It took almost 4 days to get 1 keytone . So knowing this I dont think IFasting can create keytones. I myself do Omads and even then I am questioning the ability to product keytones. What do you think?

[@Nikola76]

Mediterranean countries are around Mediterranean's sea which includes Israel which is growing 🥑 avocado , also Lebanon.

[@ritazieman9503]

I saw a cookbook with Mediterranean recipes from 2021, do you have an updated version which incorporates intermitant fasting?

[@peggykey5570]

When I started mediterranean diet I lost a few pounds, my blood work was great, cholesterol down, trigs down, A1C down 4points

[@tscod]

Well timed video - thank you. I was trying to transition into Med from Keto in order to have more fruit and veg's but worried about the carbs. You explained the positive attributes of Med very well.

[@healthhollow7218]

Same for me! I initially lost 50 pounds and met my goal from being on a keto diet, but now that I’m maintaining weight I have transitioned to Mediterranean. I love that he spoke about this! It’s helping me understand exactly what I should be doing 😊 good luck my friend! 🎉

[@RobCGilliam]

If you are healthy, there is not a better diet. I was in keto for several years because of prediabetes. That was fixed. My weight is ideal. I've shifted to Med in the last few weeks and feel great. It is really just a shift in some dietary fat to whole grains and more berries. I can actually feel my insulin working now after being in ketosis for so long.

[@yiannispalamas1307]

Thomas, you are right, avovado is not a mediterranean fruit.. but it is produced in the region. Being a Greek, I know (and I eat) Cretan (Greek) avovados..

[@albertolaboria5866]

Same in Spain. We grow avocados in Andalusia and the Canaries. Cheers bro 🍻

[@LiLTailormade]

🤔 definitely trying this thanks bro great vid!!

[@zanetafunk745]

Fantastic- to the core , simply explained and supported with the reserch- Thank you!!!!!

[@brandonbernitz2431]

More of this content thanks Thomas. Very interesting.

[@AMDay-xj7rb]

Thanks for the vid! A few years ago I incorporated the Mediterranean diet with my keto diet. It worked wonders and I dropped weight faster than with keto alone.

[@cindysanchez6293]

This video was so helpful. Thank you for breaking it down the way you did. I'm excited to create yummy and easy meal plans with you suggestions.

[@chancemaciolek2409]

Your content is awesome! I learn so much. Thank you sir

[@LilithLi13]

I’m really grateful to be discovering this video right now as I’ve been struggling with figuring out what would be the best sustainable diet for me to do given all the various experts out there telling us conflicting things. You’ve spoken to the Mediterranean diet, plus lectins. And awareness for types of oils we should, and should not, be eating. And particularly I appreciated when you mentioned a Mediterranean/low carb diet as I am sensing that will work well for me. It did feel like you dropped the ball a bit though when you started talking about what breakfast, lunch and dinner would look like and barely mentioned vegetables at all. Suddenly, it felt like we were no longer on any sort of Mediterranean diet! Well, except for the chickpeas, I suppose. Looking forward to finishing your video and seeing if you have any other material out there speaking specifically to Mediterranean/low carb. Thanks! Renge’ 💜

[@GladysMokgatle]

Lectins are regulators of the feeling of being full. iI beans have lectins, then why is this bad?

[@jokesretjeh62]

I learned so much from this video, thank you for sharing!

[@mikewalker2858]

Great information, I'm just starting a Mediterranean diet.

[@samuelmartin707]

Great video Thomas 2 thumbs up my friend!!!!

[@davidalmond6019]

We live in Spain lots of Avocados grown here , have one in our garden. Maybe not native but grows well. Planted 2 macadamia trees this year.

[@wanderlustmelissabrian]

Great information! Clear and concise with the science behind it as usual (which I really appreciate!) Thanks! -Melissa

[@steveharding9611]

Thanks Thomas, a very informative video 👌🏼

[@hope46sf]

Thanks for this input!

[@ToniViolaFreshFire]

Glad I found you, I set my intentions to adopt a healthier lifestyle and want to give the Mediterranean Diet a go. I am 56 plus shipping and handling and wellness is a top priority. Thank you for this content. I will follow you more in 2024! Happy Holidays to you!

[@christinaheltabbott7337]

This was a perfect video! Thanks Thomas ❤

[@user-to1ih9nv3h]

Thank you for supporting our farmers in South Africa!!!!

[@p7reston777]

Thank you Thomas! I started keto, went to carnivore, now doing carnivore with fruit. Looking more into trying Mediterranean

[@kenbrandy]

Great video! I am very interested in low carb keto and all the details, ins and outs, tips tricks and guidelines. Personally shooting for 25 percent carbs.

[@NaeNaeW]

Excited to learn

[@JoAnnCarpenter815]

My doctor recommended the Mediterranean diet but I haven’t looked into it. Thanks for explaining what it is!

[@StephenCraig22]

Fantastic insight into both keto and Mediterranean diet. My cardiologist suggested the Mediterranean diet having been plant based for 6 year the transition was easier. Please keep this information coming, it’s fascinating

[@wrestlrmom]

I’d like to learn more on the Mediterranean diet. Recipes with macros would be awesome too. Thank you!

[@delaville680]

I just found out my A1C is 5.7. I want to adopt this diet & Thomas' info is perfect. 😊

[@emcarver8983]

Thomas, you are super brilliant fantastic wonderful. Thank you for all your output. ❤

[@rw9347]

Thank you for this information.

[@boultupright21]

Just watched your video and think this maybe the diet for me. I've done the Whoe30 about 3 years ago and had good success with it and gave me much more understanding. I just bought your book spiral bound and think this could be the diet for me. I struggle with carbs and an elimination diet is not what I'm looking for. Thanks I believe this diet is going to be a winner!

[@elliotk539]

Great video love this content

[@MichCoccaBene]

I had ordered the macadamia's a few weeks ago using your code and they are absolutely delicious, very fresh! i got the salt and pepper ones and the himalayan salt ones, they are both fantastic

[@renehernandez2631]

🔥🔥🔥 content I would like to hear more about Mediterranean diet

[@respther2003]

I used your link and code but was charged a discounted price for the macadamia oil. It wasn’t free.😕 I did get a lot of good information from this video, Thomas!

[@nancykindergartenteacher8637]

Thank you for such a "simple to understand" video. 2 years ago, I was perfectly healthy. Now, I am dealing with several serious health concerns. Only one P.A. even mentioned diet as part of my treatment, but no real guidance, except for "low oxalate plant foods, and cut out the meat." When I asked another dr. about diet, he said "cut out the junk and the salt". I already had done that. However, I needed a plan. At last, I feel as if I have found a way of eating I can live with. Thank you, thank you.

[@GladysMokgatle]

Oxalates are bad if you have kidney problems.

[@sharonkensharp9344]

Just got notice my HOM order was shipped!! I can hardly wait!

[@francist.9109]

I grew up eating lots of black beans and still like them as well as lentils. We always soaked them overnight before cooking. No one ever gets gas when I cook my delicious lentil soup or my black beans. Problem for me is I don’t know how to eat a little of them. I am like bring on the large bowl LOL will definitely go for some on my next off keto week

[@paulinewalker9156]

I’m so happy I got to know of you my health is down the drain don’t know the right food to eat no energy to excise can’t sleep I am watching all of your video and it helping me a lots thank you so much ❤ 😢

[@paulinewalker9156]

God blessed you ❤️

[@francist.9109]

Keep going! Through trial and error you will figure it out and try walking whenever you can even 10 minutes spurts are great.

[@brendadesmond6573]

I understand that the Mediterranean Diet is also about lifestyle and reducing stress. They tend to drink red wine with their meals. Stress is a hard thing to manage, and I wonder if the wine might help with that or is it just because of a laid back lifestyle. In Sardinia, they eat a lot of pork, yet I never hear anyone talking about the possible benefits of it.

[@howtodoitdude1662]

It’s definitely the lifestyle and the fresh natural food.

[@quinnandfinnadventures9143]

He's right, you need at least 4-5 hrs. In between meals for your insulin to go down. Snacking is what causes us to gain weight because insulin is a fat storage hormone and if it's too high for too long you can't lose fat.

[@Zombikilla10789]

Avocados actually grow in one region of the Mediterranean: Andalusia, southern Spain. Cities like Sevilla and Mallorca have avocados because it’s technically a tropical climate!

[@anitabenton725]

Awesome video! Very informative! Thank you!

[@mrturtle3433]

hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste

[@adriandelamare4096]

Good video. One thing to correct though: Avocados are grown in the med. Southern Spain, Greece and Greek islands. Also you have to think of North Africa countries that face the Med. Tunisia, Morocco etc. They have olive trees and avocados. It's a myth they don't eat them, in fact most do.

[@ericthedude9457]

Very informative, and certainly helps that your body seems to show proof. Just starting, wish me luck! I am a hundred lbs over-weight and pre-diabetic, etc. I like and can feel that this is a lifestyle change - makes me feel more confident. Thanks

[@dianamarie1652]

Well done Thomas! I do better on Mediterranean diet! Berries, nuts, fish, olive oil is key! Salads. So tired hearing all this meat, meat, meat! Thank you! Appreciate your research and love for sharing it with me!

[@bostonjackson9384]

FYI, Mediterranean diet includes red meat.

[@dianamarie1652]

@@bostonjackson9384 but it’s paired with vegetables and grains, it’s only like 20%, not 100%

[@iant9901]

Red meat on a med diet is only once or twice a month. Poultry and fish are 3-4 times per week

[@harrysmith4053]

I’ve 10kg following your videos Thomas, I’m keen to see if there’s eve more to lose after this 🙏👍

[@z1nky_aqz_Lascar]

nice video, might try it

[@KristalynBlazzard225]

Hey Thomas this sounds amazing 🤩 I’ve been doing Leto gluten free almost four years up till October of last year and a little of this year and I’ve been having carbs but exercise a lot more can I make this new way of keto and Mediterranean work for me.

[@josetalavera1275]

Yes, more please.

[@geraldfriesen5600]

I like your idea of combining lower carb with the Mediterranean diet.

[@cathycollins2501]

Wonderful content

[@diananguyen7701]

Thank you so much for sharing this awesome video , can you please do a free meal plans for being . Thank you so much.

[@AlexandreLollini]

Exceptional video full of good advice! In my mind you can complete this with : SEASONALITY : more meat in winter, more fruits and veg in the good seasons. (one detoxes from the other in a 1 year cycle) 2 Zucchini FLOWERS, different variants of asparagus, etc. and a major family stew recipe that is the healthiest food on Earth : the "POT AU FEU" with bones and bone marrow and the resulting real broth. (only problem this is a lot of work and time to do) this is not region specific, and can be done with various meats (usually beef) but like Zucchini flowers it can be done anywhere. Certainly much better the real thing than powders...

[@mrturtle3433]

hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste

[@veronicagilmore9654]

I really like this content and would love for you do some recipe videos.

[@theresaanndiaz3179]

My genetic background is Mediterranean (Spain) so it makes sense to me to adopt that sort of diet. I always feel better with my main meal at lunch and a light dinner. My husband is Northern European and he does best on low carb which means a low carb Mediterranean is a good compromise for us.

[@Courtesyofcrystal]

Interesting 😊 I just started a low carb channel, right now I’m loving low carb but diets/lifestyles are meant to change so maybe Mediterranean in the future ❤

[@Arcenia13]

Gracias Thomas!!!!

[@bethduncan665]

Love this! Mediterranean Keto Cookbook is great! 💕

[@mirna-garcia]

Where can i get that book?

[@bethduncan665]

@@mirna-garcia I got it thru Amazon early release last spring. The new Mediterranean diet cookbook keto friendly. TDL is a co author. Sweet book. Good info thruout. Very reasonable priced.

[@StephBsimon]

man you're the only one that can bring that mediterranean diet home with some sense. 6 years keto.. I've done it and I'm fed up. I really wish you could do more on this. Anything out there on the subject is super dogmatic and basically nonsense. Throw some IF in there, a day or 2 of pure keto why not, a 72h once in a while... staying flexible and introducing some VARIETY would definitely be a step up for me. Please do more on this topic.

[@alexhage8092]

Lebanon, Greece, Italy and Spain have the best foods, health and taste wise . Those are plenty of variety to have a solid Mediterranean Keto ⛵️💜

[@hautecouture2228]

A dietitian put me on low carb Mediterranean diet to lose weight and improve cholesterol levels. She advised not to eat fruit and grains in the evening but to have those with breakfast and lunch. Dinner is mainly fish or chicken with either a salad or other non starchy vegetables or a vegetable based meal where fish and meat are replaced by mushrooms

[@ladypsinspiredhome604]

Thank you I have to start the diet, this was very informative.

[@mrturtle3433]

hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste