Keto Diet vs Mediterranean Diet - Which Is Better For You & Weight Loss?

Keto Diet VS Mediterranean Diet (Which Is Best For You & Weight Loss?) A lot of people ask if they should be eating keto, Mediterranean, or if it matters. Both are can be relatively low carb if you look at the diet in a different way. The keto diet and Mediterranean diet are similar in that both keto and the Mediterranean diet are based on real whole foods and both can be low carb diets.
Keto vs Mediterranean is something you should think for health and weight loss. If you are when dealing with a sickness or weight issues this video will help you you decide if either is right for you.
If you have diabetes or insulin resistance then you may want to look at the ketogenic diet, but after you have resolved your insulin resistance the Mediterranean diet is a great diet. Consider a Mediterranean vs keto diet when you want to optimize your health. When someone is healthy they can eat more of a low carb diet like the Mediterranean diet.
If you combine intermittent fasting and exercise with either of these low carb diets you will see even better results. Mediterranean vs keto is a great way to improve your health naturally as they are both based on the fundamentals of eating pure whole foods.
Ketogenic diet vs Mediterranean diet are great because both of them work. They both offer amazing health and wellness benefits. The Mediterranean diet is very beneficial for people who want to live a healthy lifestyle and most doctors promote it as a heart healthy diet. A low carb diet, like the Mediterranean diet can be, has a different amount of carbohydrates in a day than the keto diet or the standard American diet. A lot of people find that a Mediterranean diet vs a keto diet easier to stick with because they can eat more healthy carbohydrates like fruits. A low carb diet, like the Mediterranean diet, can help with a lot of health issues, but it may take longer than the keto diet.
Both a Mediterranean diet and keto diet are great for weight loss or weight gain. The ketogenic diet will offer you the fastest weight loss and with exercise and intermittent fasting. If you have diabetes you should definitely look into the keto diet. People are getting healthy both on a Mediterranean diet and the ketogenic diet. In this video you will learn which diet you should consider: the keto vs Mediterranean diet.
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🌿 This is a Health Channel that focuses on all aspects of Natural Health and Wellness featuring Olympic decathlete and holistic doctor, Dr. Sten Ekberg with Wellness For Life. Learn to master holistic health, stay healthy naturally, live longer and have quality of life by learning how the body really works. Dr. Ekberg covers and explains health in an easy to understand way.
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Disclaimer: Dr. Ekberg does not diagnose, treat or prevent any medical conditions; instead he helps people get healthy. This video and comments are not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this video or site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or another healthcare provider. The Wellness For Life and Dr. Sten Ekberg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
#WellnessForLife #MasterHealth #DrEkberg #DrStenEkberg #HealthAndWellness
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[@drekberg]

🔷 Watch This Next: Lose Fat Fast Running vs Walking - Which Is Better? kzbin.info/www/bejne/faC0kISqZ7d4nbM or Keto vs Fasting: kzbin.info/www/bejne/sKvaqZ1vra-dl9E

[@kathytipping4409]

Dr. Sten Ekberg - regarding topics I'd like to hear your opinion regarding some minor keto diet queries... Do you recommend calcium supplementation for us (ahem) ladies of a more mature vintage, whilst on this diet? I used to consume a lot of cows milk and feel that my dietary consumption of calcium has fallen significantly. Does caffeine contribute to insulin resistance in any form? If you have a history of biliary colic and gallstones, is the high fat component of this diet a possible trigger and how can this be avoided? Despite the consumption of plenty of leafy green veg and salad veg, constipation is something being encountered. Can you recommend permissible whole foods to help alleviate this as we do not wish to have to turn to laxative use if at all possible. (Unfortunately both my partner and I have chronic neurological and musculoskeletal pain conditions which necessitate our use of codeine/paracetamol medication long term - we know the codeine is contributing to the decreased bowel regularity.) Is red grapefruit not a permissible fruit with its relatively low GI? I'm guessing not as you only really mention high fibre berries, tomatoes, olives and avocados... But would the inclusion of a red grapefruit daily be significant enough to destabilise the ketosis process detrimentally? Apologies that this is a miscellany of small points, but there are some grey areas where your clear, understandable clarification would be appreciated. Many Thanks, Kathy.

[@enemchukwunonso4299]

Do you know anything about African diet?

[@ivahihopeful]

Please, I want to hear about CRISPR, and how big companies are producing gene-altered "plant- based" foods that are legally allowed to be labeled as "natural"... made with bacteria and fungi, e.t.c. I looked on my Stevia, and it contains stevia, erythritol, and "natural flavor". This is on an organic, non-GMO product. Stevia is one of the items reportedly altered with this gene splicing thing with ecoli (supposed to cut bitterness), and they call this end result a natural flavor! My issue is that I'm trying to buy something healthy, yet the powers that be are sneaking junk into my food without my knowledge. It's difficult for me to find anything about this on the internet because search results are drowned out with talk of designer babies instead of the use of this technology to produce Frankenfoods. Can't wait to hear your ideas about this!

[@bassetto1603]

I think most people are missing the point with Mediterranean diet! I was raised with it and still eat somewhere between Med and Keto now, but the whole point is, like Dr. Ekberg mentioned, eating REAL food! It's that simple. In other words, avoiding processed or man made foods, is 90% of the battle. At the age of 52, I still get a lot of questions about my younger and healthy looks even from doctors..My tip in a few words is, just avoid anything in a package or man made, stay active and stay away from stressful situations/people as much as you possibly can and you'll be just fine!

[@martinnichols45]

The traditional Mediterranean way is not only about the food , it's the way of living ( slower life style, lower stress , the values ( family , friends) , regular hours for eating /waking up / going to bed ) , being more active , etc. It is the same way of living as in the blue zones ( old Okinawa , etc.). Bottom line , the diet is only one part of the equation .

[@littlevoice_11]

There are so many misconceptions around Mediterranean diets. People often use it as an excuse to eat bread, pasta and drink lattes. It's a shame

[@drekberg]

Thank you Little Voice.

[@michaelpayette3292]

I thought you could eat bread on the Mediterranean diet

[@amanita1964]

@@michaelpayette3292 We do eat breadm actually. But beware of gluten as it is proven to be damaging the gut.

[@michaelpayette3292]

@@amanita1964 I see, thank you

[@farhan007]

@@amanita1964 you can eat bread in a mediterranean diet but it shouldn't be a core staple. You should get your carbs from lentils, fruits, veggies and whole grain oats. The only grains I eat during the day is oatmeal in the morning to get me energy for workouts. But after that all my carbs come from lentils, beans, veggies and fruits. If you want to lose weight, probably drop the bread except things like morning oatmeal. If you want to maintain weight and still have a nutritious lifestyle add whole grain bread to your mediterranean diet.

[@Sotospapp]

Hey doctor , first of all thank you for your awesome videos I’m from Greece. Crete is a little bit different from the rest country because they only consume the food that they produce and never buy from outside of the island. Their soils are the best full of minerals so the foods are organic, Raw without pesticides and chemicals. I’ve never ate before so nutritional dense food in my hole life. I leave in United Kingdom now and I already missed eating real food! Also in Crete they drink everyday pure local alcohol (tsipouro).in General Greece As a nation I believe that we don’t do so much healthy diet as we have in a daily basis carbs but we have more real food and nutrient dense. Also I believe that the SUN and VITAMIN D is a huge reason that we leave longer!!!

[@nutritionforlifewellness6084]

Totally agree. I’ve been to Crete!

[@Sotospapp]

nutritionforlife wellness the best place for holidays

[@drekberg]

Thank you Sotospap Balance your hormones. I really appreciate your feedback and so glad that you liked it. Crete was indeed a wonderful vacation. The mandatory alcohol that they served every meal was Raki. Two weeks was almost enough to acquire a taste for it. lol.

[@Sotospapp]

Dr. Sten Ekberg Yeah you are right!! My fault, Raki .I hope you’ll come again in Greece!!

You can test with a very simple whether your olive oil is right or false. Put a bottle of olive oil in the fridge, and if it stiffens in the fridge in approximarely 24 hours, it means it's the right oil. If oil not solidify that means it is a mixture of sunflower oil, or worse paraffin oil! Never use oil that does not solidify in the refrigerator! P.S Im’ from mediteran, and I know what is real or feak olive oil for shure! :)

[@berthaantoinettamason9207]

If taken out of the fridge later, will the olive oil go back to normal? Or is this to see if a brand is right?

@@berthaantoinettamason9207 Of course. As soon as it starts to approach room temperature, it will become liquid again. :)

[@berthaantoinettamason9207]

@ Thank you.

[@susuabc]

Which olive do you buy in America? Are Bertolli or Pompeian olive oils o.k.?

@@susuabc I really do not know. I am from Croatia (Istra region). Even in our country it is very difficult to buy 100% olive oil in stores. I buy it directly from small producers, there are really a lot of them here. 1L is approximately 20$ for the top quality of eco producers. In our stores, oils are sold for $5-10 for 1L, but of course they dilute them and are definitely not from organic production.

[@MissErinChase]

I love your perspective on this. It's not all or nothing and you leave room for individuals' bodies. Great information, thank you so much!

[@johnireland1629]

I can look at your videos over and over and always grow from what I learn. Thanks.

[@milenady]

this was just what I need. great explanation, thank you so much!

[@mambagr]

From Crete, you are very accurate in the diet description. Come back soon!

[@ralphtaylor9968]

Thank you again Dr Ekberg. What you are saying is exactly my experience. I started July 2018 @ 242lbs initially with IF then shortly after introduced Keto in the macro proportions you (and most of the keto aware community) advise. Definitely no sugar in any shape or form, no grains of any sort and only whole foods. To date I have lost 65lbs with with virtually no exercise. It's only in the last months that I have started going to the gym doing some cardio but mainly weights. I haven't felt this good in years!

[@drekberg]

Thank you Ralph Taylor for sharing your story. That is great. I am so happy you have noticed a positive change. Keep it up!

[@Sabastianspreadworth]

Thank you Dr Ekberg for another informative and helpful video.

[@drekberg]

Thank you Royston Clark. I really appreciate your feedback and so glad that you liked it.

[@ameralgayar4931]

Thank you very much for the wonderful videos

[@willbill573]

Thank you for your video it explains things very well.

[@Addistoday]

your lessons are priceless!!👏👏

[@slear9]

Hey Doc, Great video as always. For your next trip to Europe, I would suggest Bulgaria. There you can try whole milk yogurt from sheep goat and cow milk, sheep milk Feta cheese, huge variety of fermented veggies and many more.

[@bergthoraulfarsdottir9389]

A good video, thank you Mr. Ekberg

[@aperson2020]

Best, honest, non biased, detailed explanation of among all the KZbin teachers. If people pay attention and follow the guidelines we can change the world. Yes, your gut impacts your mind and your actions. If you eat crap ypu think crap and do crap.

[@owenvideo1]

This is excellent. Amazing view counts too for a new release

[@drekberg]

Thank you Owen Video. You look familiar. Are you the one with the awesome video courses?😀

[@misottovoce]

I love it that here where I live on the Med Sea, we can get local vegetables, fish, lamb, bio eggs, raw milk cheese etc. Pre-keto, I used to buy local raw honey. We are the citrus and artichoke 'belt' of this part of Spain. We eat mostly Mediterranean style, other times more northern European - lots of good butter.

[@drekberg]

Thank you misottovoce. I'm jealous.😄

[@doravaxevanopoulou4211]

I live in Greece, I think things have changed here too over the last decades. Too many starches and carbs. Pies ,dough products, a lot of spaghetti and pasta and of course bread, which is always accompanying lunch and dinner, even breakfast!

[@mellamell7441]

It’s interesting that that North African countries, the Levant, and Turkey are rarely discussed with the Mediterranean Diet. There few things are healthier than Tabouli, and cow is secondary at best to lamb and goat. I lived in Sfax, Tunisia for two years and men would come to neighborhoods daily with locally caught fish. Octopus is a big favorite in a traditional Tunisian tomato salad, and that is amazing. Remember also that these Muslim countries frown on alcohol. Tunisian Extra Virgin olive oil is almost a spiritual experience and is produced fresh every day. Harissa is a hot paste that is almost all chilies 🌶 and olive oil. The biggest problems are Couscous (wheat) , a thick baguette type bread used instead of cutlery, and tons of sweet tea/coffee.

[@6myra6]

We have really good friends that are from Tunsia and we have learnt and enjoyed so much of their cuisine. They supply olive oil in canada and it is the best olive oil I have ever had.

[@28Justchecking]

I'm Lebanese and our food is sooo close to Greek and Italian and if we don't have olive oil or olive at home even if it full of food we don't have nothing in the kitchen ... In Lebanon the difference with that that we have lot of nuts in our foods.

[@bluebutterfly9695]

Dear Doctor Ekberg , your video is awesome as usual, I came across your video by luck two months ago and I changed the diet of my husband cause he is diabetic and changed the diet of my son also cause he was overweight, both are having zero carb diet, or may be carb from vegetables, and both are going very well, both lost some weight and my husband's sugar level is about 6.2 to 6.4 without pills, I'm from an island and I would say that the local way of eating is not great, as we are quite famous about diabetes, the best diet is zero carb, nothing else. Tons of thank to you Sir, I will always remember you in my prayer, may God bless you and your family and gives you a long and healthy life and of cause tons of success. Have a great day Sir.

[@phillipsmom6252]

This is a really good video. I love following a lower carb Mediterranean meal plan. It works best for me. Real food, portion control, and I don’t feel deprived. Any grain serving for me is 1/2 cup or lower. It keeps my A1C at a normal level.

[@YeshuaKingMessiah]

Once youre insulin sensitive again, moderate carbs can work. IR prohibits it tho. Heal the IR, takes mos and mos, sometimes a couple YRS, and you can eat a more typical diet as you are able to.

[@toasted_heretic]

Great video. "Does it have whole food?" Such a simple but essential question.

[@thepeddler9226]

When I was a teenager I was fascinated by the Mediterranean Diet. My mother, who is an American (I'm Canadian), cooked with canned goods, lots of sugar, and potato, rice, etc, except we were not allowed sugary cereals (All Bran only) and no pop/soda. I think it's - the Med Diet - the reason I kept to 98 lb. most of my life, even after several pregnancies. Now I'm doing Keto because I gain a lot of weight after a terrible accident. I love your explanations and I also like when you take medical papers and analyse them. Thank you.

[@drekberg]

Thank you The Peddler. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.

[@rishidas3005]

The best video I have come across !

[@drekberg]

Thank you Rishi Das. I appreciate your feedback. Also make sure you check out my video library. There are over 400 videos organized by topic and play list. 😄 kzbin.info/door/Ie2pR6PE0dae9BunJ38F7w

[@morgannatorok]

You forget the traditional Portuguese diet :) there is a lot of fish, olive oil, vegetables and wine (Portugal is a great wine producer).

[@danfromzr3289]

Well. Like he said. The names don’t matter. What matters is understanding the science behind the diets. Especially insulin resistance.

[@nickbuis3307]

It doesn't matter what you call it, what matters is the principles and the mechanisms.

[@jessicas177]

Well Portugal is within the Mediterranean region…..

[@metteharter3882]

Wonderful video, I will stick with my Keto, it is very similar to the Mediterranean diet, as long as you stay away from the carbs. Thanks again Dr Ekberg

[@drekberg]

You are right on track😀

[@angeloconn1]

No it's not, not even close malaka!

[@smrfi]

Thank you for sharing and explaining it in a non biased way. I am almost 4 months in keto and I'm loosing weight but I'd like to try low carb Mediterranean diet, I just can't give up a fruit or two per day.

[@mikejones1258]

Same

[@carlacaliri5385]

If you introduce fruit, you must be super careful since the carbs can creep up very quickly & then you're no longer in ketosis and thus nullifying the true benefits of being in real therapeutic nutritional ketosis for real healing. In addition, introducing even just a tiny amount of fruit may be enough to trigger you then you want more and more carbs. Personally, I need to completely abstain from ANYthing that remotely mimics a sweet taste. No matter how tiny the taste. Even one blueberry can trigger me personally. I miss my fruit too but it takes me down a slippery slope. Lastly, it's possible to eat "Mediterranean Style Keto" of course, but it can be very limiting... as long as you're capable of prioritizing protein & it's your goal & keep total carbs to 20 or less a day, then you most definitely will be in ketosis & benefit from real benefits of therapeutic nutritional ketosis. I'm sure Dr. Ekberg would agree. Thanks for another very informative, well explained video doc!

[@daffodilsantiago6312]

Amazing information.

[@joselopez94]

Great information

[@shikhab2250]

He explains things so well and in a way that normal ppl understand it!! He is god sent 😇

[@drekberg]

Thank you shikha b. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.

[@johnholme783]

I’ve lost a lot of weight due to illness and was advised to try the Mediterranean diet. I follow it quite strictly except for the typical wine consumption of Mediterranean people. I have about 3 units a week. Feel good on it! Walk every day at a brisk pace for a least 2 miles. Blood sugar control is excellent!

[@francesimagina7]

My food plan is closer to the Mediteranean Diet... and most of my carbs is organic brown rice, beans, and vegetables. Real food and not processed. Great information Dr. Sten.

[@drekberg]

Thank you Fran-Sez I'Magina. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.

[@deborahtofflemire7727]

This so helpful

[@drekberg]

Thank you Deborah Tofflemire. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.

[@boncoon]

THANK YOU, Dr. Ekberg! You are a role model for good health!

[@drekberg]

Thank you boncoon. I don't expect anyone to follow something I'm not doing.

[@johnireland1629]

As always, thanks. My insulin resistance score is at 1.1, well below the IR threshold of 1.9, and only .1 away from insulin sensitive which is 1 and below. My focus is to get below 1 by reducing glucose (sweets and carbs) a little more. And intermittent fasting is also great. I'm trying to make "exercise" a natural part of daily living...using stairs, stretching and core work, 2 mile walks three times a week, etc. Great videos.

[@susuabc]

How do you get insulin resistance scores?

[@BK42Cycles]

Excellent explanation. I need to go on diet :)

[@drekberg]

Go on a diet of whole food that works for you and keep it up for the rest of your life.😀

[@gartoon100]

This all make sense. Carbs (bread and sugar but not pasta) makes my stomach hurt and bloated while fat keeps me satisfied longer.

[@alfonsoarbeloa4718]

Hello Dr. Ekberg,I subscribed to your channel because I like your approach to health as a balance of different aspects. I'm Spanish but I live on Crete quite a few years now. It´s true that there are olive trees everywhere. We use a lot of olive oil.Also many goats around. The quality of the meat is high. Although I seldom eat meat. Only when I find from local happy grass fed animals. Lots of vegetables and salads. Also feta and graviera cheese. But there is also much obesity and overweight because they eat a lot of flour, pastry and sweets. Like arabian countries, they really love sweets and finish every meal with cakes. Culturally they are closer to the East than to Europe (possibly that´s why I like living here) Another problem is that they hardly ever workout. Very few people really. Unfortunately mediterranean diet here is not exatelly what it used to be 100 years ago but still is a very good option.

[@tedgraves6366]

Industry takes a lot of heat for production methods, but remember stable food storage was and is their goal. Fresh produce is sometimes hard to find. Have mixture of both for the hard times. . .

[@FJB_TheBigGuy]

I think the beans they're referring to in the Mediterranean diet are garbanzo beans for hummus

[@marge3477]

I believe combining the 2 is the best keto way to keto!

[@misottovoce]

I live here in Spain on the Mediterranean. Yes, Greece consumes the most olive oil but statistics here show that Spain comes in second place. We are also the largest exporters of olive oil, then comes Italy, southern France etc. Like another commenters here from Greece observed, the youth are choosing fast foods, this younger generation of parents are shopping for more and more processed food and are far less active (internet, computer games etc). And not surprising, average weight and more plump children are increasing. 22 years ago when I came here from Belgium (and before that my native Germany), you hardly saw 'breakfast cereal'. Now there are shelves and shelves of them and many other unhealthy American style foods.

[@drekberg]

Thank you misottovoce. You are unfortunately right. I think every country today is the victim of fast food and junk food marketing. We have to teach people one person at a time what food is.

[@bassetto1603]

@@drekberg I couldn't agree more and I consider myself very lucky to be raised with Mediterranean diet in Turkey and Italy, now still eating that way in the US and continuing to educate myself thanks to functional medicine doctors like Ekberg..Very few kids listen or care about their health nowadays.. very sad indeed! Not only physically but also mentally and intellectually declining generation despite the advantage of technology!!..:-(

[@SusanaXpeace2u]

I was in the supermarket the other day in Ireland, and I saw reeces peanut butter pieces breakfast cereal! wow. I bet that's delicious. I stood still and stared at it for a moment, grieved that I will not be trying it. (low carb).

[@roxannehale1386]

My favorite snack or side is lemon feta olive salad in olive oil, crushed garlic and some dill, salt, pepper, a bit of stevia. Only thing I miss on keto is the pita to sop it up. Also tziki needs pita. Actually, my first 4 months on IF I was already ketoish and Mediterranean and did better with labs and weight loss with some grains than the last 3 months. Maybe I've added too much butter replacing olive oil? Too much sour cream instead of Greek yogurt? I have labs this week. Maybe Ill give the BBBE with some mediteranian veggies another 3 months then decide.

[@12345621770]

Im proud that i am from Crete and we have our olive oil production and our own animals like goat and sheeps and we eat clean food! ❤❤

[@cristinapamart2818]

For me is Mediterranean were you get all the nutritions all the vegs and some fruit xx

[@drekberg]

Thank you cristina pamart.

[@nicolaskottis5245]

Hello Dr. Sten Ekberg and thank you very much for your advices. As a Greek living in Athens I must say that your knowledge about Greek diet is perfect, however I must add that young Greeks nowadays have changed their food culture eating a long of junk and street food because it's relatively cheap and easy to find everywhere. Many surveys show that Greek children are the most obese in Europe. They prefer pizzas, pittas, hamburgers and coke. The real Greek food as you very well mentioned contains tons of olive oil (lol), tomatoes, cucumbers and peppers with goat cheese (Greek salad), fruits of course and whole grains and fish.

[@vdouvos]

Greeks also consume a lot of whole grains and legumes, in contrast with the content of the video above. Of course, in touristic restaurants, you don't find legumes easily, but they are in every greek home at least twice a week.

[@thepeddler9226]

I like your input, thank you.

[@drekberg]

Thank you Nikolas Kotis for confirming my observations. I really appreciate your feedback and so glad that you liked it. Greece isn't alone in having kids switch to junk. Help us spread the information. Unfortunately, most people don't care too much about health until they don't have it anymore.

[@kathytipping4409]

It is difficult to prevent myself from becoming annoyingly evangelical about the keto diet, since discovering your videos, Dr Ekberg! It really is a revelation, and I wish this nutritional common sense had been available years ago. I have to content myself with 'guerrilla planting' of links to your KZbin channel to my friends via social media to spread the word. What is really telling for me, is that after a lifetime of struggling with obesity, in the 4 months since Jan 2019, I have lost 44 lbs using this advice, and feel in no way deprived or deficient. My partner, who started at the same time as me - he has lost 56 pounds. Both of us are aged circa 50, and have conditions which make exercising difficult, and yet have still healthily lost more combined weight in 4 months than we had ever managed to do before. I can see this fitting in as a permanent way of eating for the duration, and am already feeling so much better for it. Thank you so much for spreading the word on this. You'll be saving many people from premature ill health and changing the quality of peoples' lives so much for the better with this sound nutritional philosophy.

[@drekberg]

Thank you Kathy Tipping for sharing your story. That is great. I am so happy you have noticed a positive change. Keep it up! The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile. If you feel your health improving to where you can tolerate some activity, try to add that in as it will help your brain. I have videos on that as well.

[@kathytipping4409]

Dr. Sten Ekberg - many thanks! Yep, will do.... my brain certainly needs all the help it can get! :-D Thank you for taking the time to reply.

[@YeshuaKingMessiah]

Sticking to it is whats hard. Our culture is so carb heavy in diet. Food is everywhere now. And its all carbage. When we grew up (Im almost 55), food wasnt the main thing and it wasnt at every event or gathering. I feel like a drunk who lives in a bar. Ppl cant live with constant carb intake.

[@Inventor1949]

Dr Ekberg hi I am a loyal follower, I know this is a 2 years old video but I have a "question", how they control ones study diet for two years? Even as one who secededit in reversing diabetes 2 and got health to boot for 2 + years now I cheat often. Thanks Mike G....

[@TheSkite575]

Can you recomend a olive oil?

[@pooyazadeh5066]

Dr. Ekberg, please make a video on traditional Scandinavian diet. How did people survive the cold and stay healthy?

[@drekberg]

Not sure how they did it back in the old days. When I grew up we had plenty of hearty food and long underwear scarves coats and knitted hats from October to April.

[@jerseytony1]

Forget the studies.. Look at the whole country way of eating mediterranean with millions of people prove that it is the BEST. What countries have been doing Keto lomg term????

[@lokitus]

The Inuit?

[@yannah159]

When I thought keto was great. But it was such a hard diet! So I looked into the Mediterranean diet and wow! I feel good and love it!

[@unitedintraditions]

@@lokitus The Inuit eat a high protein diet not a keto diet. In many studies, Inuit people were not in ketosis on their regular diet; instead, their high protein intake resulted in gluconeogenesis.

[@gerafinali4384]

I'm from the Mediterranean part of France. Our diet is very different from the rest of the country, and very similar to what you described: meat and vegetables at every meal, no cows here even though we have access to it, but we eat more chicken and lamb, olive oil in everything, and some nuts seasonally (fresh almonds in the summer, and walnut and, hazelnut and dry almond at Christmas). The quality of the vegetable and meat is really good, and it is more traditional than other part of France so family relations are very important, and lots of walk in the sunshine!

[@MrGeorgewf]

What about bread?

[@user-hq8in8kx7j]

I'm Greek. I live in Crete. All you say about us, is true.

[@joeypoe6126]

i was going to ask about combining keto and paleo (as i think keto is too restrictive for me at this time). however, as you said, the key is to eat whole, healthy foods and cut the junk. i think combining the 2 would slow weight loss somewhat (since keto is faster with that), but there are so many benefits to a variety of foods. our bodies can run on both ketones and carbs right? i just feel mentally/physically sluggish on keto, and feel better with some healthy carbs thrown in. we are all different and need to listen to our bodies. great videos, thank you!

[@drekberg]

Thank you Joey Poe. You've got it right. You have to figure out what works for you. If you can meet your goals with some whole food carbs, there is nothing wrong with that.

[@mazsroy9]

Dr. Sten Ekberg I find I need some carbs to balance a Keto diet. I have been experimenting with adding carb days. However, there is another diet called THM OR Trim Healthy Moma which alternates “carb” meals with “fat” meals. They base it on the fact that each uses a different fuel source... glucose or fat. How can that work if a person needs to get fat adapted to benefit from ketosis?

[@YeshuaKingMessiah]

THM cant mesh with keto. Ketosis is physiological state. You cant go willynilly in and out. Once you kick yourself out of ketosis, youre out for maybe DAYS. You kick yourself out in one meal, too high carbs. So its either THM or ketosis, your choice.

[@martaalegriarocha981]

You forgot Portugal, my beautiful country, where the food is delicious!!!!!

[@drekberg]

Sorry. I'll have to go there next time.😀

[@martaalegriarocha981]

@@mbrasilbutaitis :) ;)

[@LuisAldamiz]

Legumes may be more common in Spain, they were actually pretty much a staple, along with bread, meat, fish, cheese and, sure, veggies and fruits, some nuts too (notably almond, also loved in the Arab countries), before the pasta and rice. IMO the "Mediterranean diet" is a semi-fraud: a dietary construct selecting certain elements quite capriciously. I'm less familiar with the Greek diet but I have direct personal experience with some of the Iberian and Italian diets for family reasons and both have as main meal three courses: a starch-rich first course, which may be grain based (pasta, rice) or legume based (beans, chickpeas, etc.) or occasionally may be a lighter soup (also pasta based unless it's something based on green peas or green beans), a meat or fish course and a desert, often sweets but can be fruits or sometimes cheese and nuts based (rarer). Salads may or not exist but are considered entrants, almost non-food, or garrison for meat/fish, olive oil was considered expensive and thus used only for certain dishes, notably salads, for frying seed oil was used instead (maybe less traditional but significantly cheaper). Butter is not used for frying but Italians serve their pasta with masses of this dairy fat, plus cheese: cheese on everything, not just dry pasta, but also soups, etc. (for Iberians cheese was rather a separate item: a snack, an entrant or a desert, but for Italians is a topping). So I'd say it's a semi-myth that the "Mediterranean diet" is so veggie-rich, the main difference with continental and British cuisine is that butter and cream are not used so often, but mostly for breakfast on toasts and that bread (or similar stuff) is considered much more important. If anything it may be the case that some northern cuisines used to rely too heavily on meat (sometimes fish) and dairy.

[@wolflahti412]

I went low-carb with 16/8 intermittent fasting in mid-May. I quickly lost 10 to 15 pounds (probably mostly water weight) and then plateaued. Despite maintaining this regimen, I lost nothing more in those three-plus months, and my belly is as big as ever.

[@themartian7121]

@Mark Holtdorf Hi Mark I am a pescatarian that started Keto about 5 months ago. I'm a bit surprised about the hunger factor that you mention. The most noticeable thing for me was that I just automatically went to OMAD because I never seemed to get hungry! In fact, I generally have a heavy exercise session during the last hour of my IF period. Maybe you weren't eating enough fat?

[@douglasbriel6103]

I have type 2 Diabetes. I lost 40 pounds by portioning but plateaued. I was thinking of Keto to get below 200, then switching to Mediterranean. I'm just at an age (54) where the extra weight has become painful. Thanks.

[@KingsDaughter.]

Very true, I grew up on Mediterranean diet and I was a lot healthier. And it's very true we ate plenty of eggs and meat. Meat and raw Veges platters were very common. And of course bone broths

[@carsonyeung4497]

Hey Doctor. Would you do a video about Carnivore diet vs other diets(Mediterranean, Keto) ? Thank you

[@voswouter87]

You mention that olive oil has a high percentage of saturated fat. However, the olive oil I found has about 15% saturated fat. Do you consider that high? Or do I have the wrong olive oil?

[@lindabriggs7505]

Would like a video on elderly people with health conditions like Barrett's and heart problems.

[@drekberg]

I'll put it on my list. Barrett's is the result of long term GERD. It all starts with insufficient stomach acid. Once the esophagus is deteriorating it could take some time to completely restore the digestive function.

[@bristolrovers27]

I loved Crete, lived there for 6 months and food was delicious especially the Greek salad with feta cheese and olive oil The Mediterranean diet seems to miss out North African food, delicious and healthy whole food

[@debbiemalina]

I have always believed in good natural food ! I think all natural foods are the best resources to natural health!

[@ivahihopeful]

Dr.. Ekberg, I'm feeling miserable on keto. My mood fluctuates too much; I'm often irritable or sad. It was recommended that I do Mediterranean with carbs; however, I do not lose weight with carbs, and I have weight to lose. Must I choose between balanced hormones with a good and stable mood or being at my ideal weight?

[@drekberg]

Thank you iva*hi*hope. That probably means that you are not fat adapted yet. Be patient and change gradually.

[@YeshuaKingMessiah]

Concentrate on good sleep [stress management (meditation, walking, journaling, pursue a hobby) may help with this too] and allow yourself to get fat ADAPTED, not just be in ketosis. It takes a few weeks to a few mos to be running well on ketones. Ketones will help depression though so its worth it. If you need to, take exogenous ketones for awhile to prime your body in how to use ketones. Make sure you are IFing too, daily short eating window. Use electrolytes while IFing. Made me much happier during my daily fasting time. Do EFs, 3-5 day water & electrolyte fasts. These both up your BDNF, which is fertilizer for your brain, incredible benefits for brain function. Dry fasts are an option also, very short EFs where you (eat or) drink NOTHING, for maybe 36hrs. Sounds hard and torturous but its not. Dry fasting actually kills hunger so youre not at all hungry. Its freaky how youre just not hungry lol Your body makes its own water also so your mouth doesnt even get dry. Its totally different from being dehydrated because your sick or overheated! Theres a rumor, one day on dry fasting equals 3 days of water fasting, but I havent seen any real proof of it. I just feel awesome after and NO HUNGER to fight while on it.

[@czealtamahawk1228]

That was my diet 2 months ago and added 15 miles plus 10 hours a week at the gym. Guess WHAT? It's a yoyo water weight lose. Switched to jerk and.my waistline came down to 30 from 34. My weight is also down to 150 lbs from 173 lbs in just 5 weeks. I didn't do any significant routine at the gym. How in the world did that happen?

[@CarbageMan]

Yeah, Thomas Delauer is pushing "ketoranean" right now, and I think he's gone a tad overboard. It's not like there's anything wrong with it, but if it's not right for you, you can still do clean keto without making it a version of Mediterranean. I, personally, intend to adopt some aspects of it more than I have, but I'm not going to go out and buy the cookbook.

[@Moises7770777]

Wine is being taken as part of the diet in the Mediterranean area as long ago as from the Phoenitians and the old Egipt. Wine, specially the red one is been studied in diet and heart disseases studies because it is kind of a "medicin for the heart" due to its many healthy substances that benefit our cardiac muscle. The use og beens is highest in Spain where the popular "potajes" are an important part of our diet. And beans are known by their low GI and their high amount of minerals.

[@YeshuaKingMessiah]

Beans, potatoes, etc stop severe insulin resistance from being healed. Once its healed or if youre lucky enough to not have it, you can have moderate amounts sometimes. Until then, there are many other foods to get these nutrients from.

[@theboorefamily]

I have syncope, thanks to bradycardia. My mother survived a widowmaker heart attack last year and my grandfather died from heart disease. Keto was something that I tried last year and now I'm currently sticking to the mediterranean lifestyle because I am seeing results quicker than with ketogenic, but most of all...I feel SO much happier and more energetic since discovering this amazing way to nourish one's body! Very helpful video! Thank you!!

[@user-vg8ez9cu6u]

Are you still doing this diet? What program did you use?

[@dianasyrian1473]

I lived half my life in the Middle East on the Mediterranean and half my life in America I so agree with you and I'm trying not to go with the American diet nothing is healthy about it I heard of disease and sickness over here I never heard of before and my mother country

[@drekberg]

Thank you Diana syrian. Middle Eastern food is one of my favorites. Too bad there are not that many restaurants.

[@batgirlp5561]

I was just thinking did he forget North Africa??

[@brigettee]

I just found this video, so I’m a bit late. What about dairy other than cheese, such as Greek yogurt, sour cream, etc.? And does the type of cheese/animal make a difference?

[@YeshuaKingMessiah]

Just keep it lowcarb dairy. A2 cows or goats and sheep (theyre all A2). RAW, cultured is best...cheese is cultured as is yogurt, kefir, sour cream, buttermilk even.

[@Tararsupport]

A good video

[@drekberg]

Thank you Tarar Support. I really appreciate your feedback and so glad that you liked it.

[@kevinbrannan8347]

Does Mediterranean diet promote fasting , Idiots have called it racist I totally understand you supply the best advice labels not required, heathy whole foods understanding the properties of the food, understanding if you are insulin resistant with no blood tests is this possible I have heard brown spots on the skin increasing amounts could be a sign any truth to this question Thanks for your brilliant videos

[@laurasoftheart]

I like this video except for one thing you said. I don’t believe low carb cures insulin resistance because when you eat low carb all you’re doing is not challenging the system.

[@kristenspringer7973]

Do you have any information on which diet would be best for a person with esophageal strictures? Thank you

[@drekberg]

I don't. In my office We use Nutrition Response Testing to evaluate the root cause of the problem. Stress and digestive function would be high on the list.

[@user-vg8ez9cu6u]

@@drekberg Would Keto work for someone with gallbladder ejection problems?

[@yspegel]

Been to Greece several times an several area's as well and can confirm that meat/fish is a lot higher up. Whole grain? More white bread I would say ;)

[@drekberg]

That was my impression as well.

[@mikejones1258]

@@drekberg is white bread better or not?

[@elenidouki5100]

@@drekberg Hi from Greece. I live in Athens but my origin is from a small island called Naxos which traditions are very similar to Crete. So I can confirm your idea about meat consumption. But legumes is also a big part of our diet , mostly in winter months as soups. Pasta and rice is also a big part of our diet . The reason why many people believe that we don’t consume red meat is because twice a year we have to cut the meat for religious 40 day fasting, so there are many vegan dishes to have. Personally as 35 year old diagnosed with reactive hypoglycemia I don’t mind for bread an pasta , but legumes and rice is an issue..

[@bassetto1603]

@@mikejones1258 no . If you really have to eat bread, best of the worst is whole grain..at least it has more fiber.

[@bassetto1603]

@@mikejones1258 no . If you really have to eat bread, best of the worst is whole grain..at least it has more fiber.

[@Moises7770777]

Mistake: the ones consuming olive oil the most are us Spaniards, as well as the country that is the first olive oil producer, producing as much as Greece and Italy together, depending on the years due to local conditions regarding weather.

[@bradh6185]

I have high insulin but no insulin resistance or diabetes. Not sure what diet I should do.

[@douglasbriel6103]

Do you think the fat confusion was with trans fats and hydrogenated oils?

[@feliciatrujillo5673]

Needed to hear this today,was thinking of going carnivore for a while now . But dont do too good without any carbs. So maybe balance?fasting with low carbing. Thank you so much !Dr.

[@drekberg]

Thank you Felicia Trujillo. I really appreciate your feedback and so glad that you liked it.

[@ayshafernandez5307]

Unfortunately, I've heard most Olive oils sold in the US are poor quality. They are all diluted with cheap oils. Not everyone can afford to join expensive olive oil clubs and have it shipped. What to do???

[@user-vg8ez9cu6u]

Buy imported

[@DonyaLane]

Wine is so high in calories and sugar. I have to figure it raises insulin, because it kept me fat for years. I drank 1-2 glasses most nights with dinner. From the day I stopped, the weight began to fall off. I miss it, but I'd rather be healthy and not fat.

[@MomoKunDaYo]

I think the general serving should be something like 4-6 oz single serving a day

[@ludekstepan27]

That depends on type of wine, if you drink dry wine and measure insulin response you will find out there is almost none. I use continuous glucose monitoring system, so it is very easy to see that.

[@lantran8967]

Try Japanese and Vietnamese diets :).

[@Thomas-fu8vp]

Let me tell you, I live in Taly : the Mediterranean diet allows many carbohydrates and fruit after every meal. For weight loss, it is Keto that guarantees greater weight loss.

[@howardpearlman6328]

That olive oil stuff works out to about 750 calories and about 5.5 tablespoons per day. That's a lot of olive oil.

[@drekberg]

Indeed. About 1/3 of all their calories, but as I said, that's okay if it's good olive oil. But it would be okay with high quality butter, coconut and avocado as well.

[@ljupcosokolov7742]

I eat 1 to 2 salads per day, I put 4-5 tablespoons per salad, so I am getting even more than that. You get use to it, it is very tasty even.

[@YeshuaKingMessiah]

Ljupco Sokolov I make my own mayo and use it to make dressings also. I use half EVO and half avocado oil in my mayo as all EVO is horrible in mayo. Only thing I use EVO for is dressings or rarely to roast veggies. Sat fat is better for roasting too, its true.

[@albertodmajano]

Hey im from spain and that study is not true. We eat a lot of red meat, fish and of course olive oil but not so much nuts and fruits

[@MikeEnRegalia]

I think that for optimum health protein should be raised at least to 25% of calories and carbs further lowered. My optimal ratio is 60% fat, 30% protein and 10% carbs.

[@drekberg]

Congratulations on figuring out what works for you. That's what everyone needs to figure out for themselves.

[@miltosdr8750]

im from Greece and my family consumes more than 200 Kg (220 Litres) of olive oil. (4 pearsons)

[@zerocool4319]

Genius

[@scottishchap2008]

Combining the 2 ~ keto med

[@isabellegiorgis2975]

Typical Mediterranean tradition: Walking up and down the street, chatting, arm in arm, with a friend and relative, after dinner. Perfect digestion.

[@sardarbacha4509]

Hi Sir! I regularly watch your videos which have really helped me a lot as I jumped into kotosis by taking guidance from your videos. Please sir do a video on keto being good or bad for heart health. As I have truly missed this from your videos so far. Please sir I need guidance regarding this very topic.

[@drekberg]

Keto is good for insulin resistance and IR is the primary cause of heart disease. IR causes metabolic syndrome with hypertension, stroke, diabetes and CVD.

[@sardarbacha4509]

@@drekberg Thank you sir for your kind response. But if you kindly do a detailed video on relation between IR and heart problems it will be really helpful for the vast masses including me who r regularly watching your videos and r concerned with heart issues. I again thank you in anticipation.

[@isabellegiorgis2975]

I totally agree with your findings in Mediterranean diet. i am French and the American description of Mediterranean diet is false. Mediterraneans eat red meat and cheese. We are not a bean, legume culture. We eat some ( a certain kind) occasionally,. We also use to be more rice and potatoes eaters rather than pasta eaters, but for the past 30 years, French are now eating way too much pasta. I believe it is because it is quicker and modern French women have become lazier cooks.

[@brucenichols540]

It now appears that exposure to Sunlight is a huge factor!

[@enemchukwunonso4299]

Keto and med diet excluding the sweet and wine

[@zeshef]

To be technically accurate, olive oil is not whole as it's missing the fruit. And raw olives are not very palatable. That's why they are brined for weeks and months before consumption. Which all goes to say that a true whole foods diet (as close to it as possible) would be the most satiating and healthiest for long term healthy living. That said, adding olive oil to vegetables that are otherwise fat-free does sort of recreate a whole, raw, olive - which we wouldn't be eating otherwise.