Mediterranean diet vs Vegan? Which one’s better?

Mediterranean diet vs Vegan diet. New study compares Mediterranean diet to a low fat vegan diet. A look at the features of the Mediterranean diet and how it compares to a vegan diet for weight loss and metabolic health.
Mediterranean diet or vegan? Which one’s better?
new clinical trial compared a Mediterranean diet to a low fat vegan diet
Both are rich in fruits and vegetables. study: “Mediterranean and vegan diets are variations on a theme: one favors plant-based foods; the other consists of plant products exclusively”
low fat vegan was mostly whole foods. the Mediterranean diet also had olive oil and dark chocolate. they copied protocol of Mediterranean diet study PREDIMED
People on vegan diet lost weight, improved insulin resistance and dropped their cholesterol. People on Mediterranean diet: none of those
So vegan is better than Mediterranean?
weight loss: no weight loss on Mediterranean diet, only low fat vegan
low fat vegan diet better for weight loss. no weight loss on mediterranean diet. people on low fat ate less calories. people on low fat vegan felt full with fewer cals. calorie density. low fat diet was calorie dilute. mediterranean Diet = more calorie dense foods. doesn’t mean we cant lose weight on a Mediterranean diet
low fat vegan had most carbs yet was best for weight loss
"Mediterranean diet caused no weight loss". mediterranean diet had 50g olive oil/day. we could moderate oil to match vegan diet while on a Mediterranean diet
trials compared low fat and low carb diets. weight loss = identical on low carb and low fat
we can lose weight on low carb, low fat vegan, low fat not vegan, Mediterranean
“Mediterranean diet not effective for weight loss”. Doesn’t mean mediterranean diets cant work
headline= ‘vegan beats mediterranean’. mediterranean diet could come out on top depending on design
maybe im biased toward Mediterranean diets?
can mediterranean diet help with weight loss?
here’s a trial where mediterranean diet outperformed low fat for weight loss
Some people lose weight on high fat diets, others on high carb diets.
camps: low fat vs low carb
maybe low fat vegan is better for all? weight change per person on mediterranean or low fat vegan. some lost weight on low fat, gained on mediterranean. some lost on both, more on low fat. some lost more on mediterranean than low fat. some lost on mediterranean and gained on low fat. most lost more weight on low fat
low fat vegan = lost weight, most was fat
low fat diet improved insulin resistance. insulin resistance: you produce insulin but doesn’t function normally. If insulin resistance continues it can lead to diabetes
diabetes caused by eating carbs? must cut carbs to improve glucose metabolism?
diet with most carbs, low fat Vegan, improved insulin resistance. Mediterranean Diet had lower Carbohydrate intake and yet it didn’t improve insulin resistance. opposite of ‘carbs cause diabetes’
improving insulin resistance and diabetes on low carb diets: It’s been done with low carb or high carb diets. not primarily about carbs. Carbs don’t cause diabetes
insulin resistance affected by calories and weight loss. improved insulin resistance and diabetes upon weight loss
trial where Mediterranean diet was better for weight loss: also better for insulin resistance, glucose control
low fat vegan improved cholesterol. diet can't force choice between cholesterol and glucose
Vegan diet = 3x less saturated fat. could we tweak Mediterranean diet to match that? we could improve it by reducing saturated fat in the mediteranean diet. veganizing Mediterranean diet?
Both diets improved blood pressure, mediterranean more. both low fat vegan or mediterranean: doable to improve blood pressure
Connect with me:
Facebook: DrGilCarvalho/
Twitter: NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
www.tandfonline.com/doi/full/10.1080/07315724.2020.1869625
www.slashgear.com/vegan-beats-mediterranean-diet-in-weight-loss-and-health-study-05658344/
scitechdaily.com/groundbreaking-new-study-compares-vegan-and-mediterranean-diets-for-weight-loss-and-cholesterol-control/
jamanetwork.com/journals/jama/fullarticle/2673150
www.nejm.org/doi/full/10.1056/NEJMoa0708681
www.ncbi.nlm.nih.gov/pmc/articles/PMC6399621/pdf/clinmed-19-1-37.pdf
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho

[@TheIbPROfiend]

Dude, you’re such an underrated channel. You’ll definitely blow up soon! Love your informative vids, thanks.

[@ilonabaier6042]

He is not in it for the money and it shows.

[@holasoyjose9683]

Your presentations are rigorous, reviewing the systematics of the issue (data, research, arguments, proposals) in a logical way; it's extraordinary

[@luckyphil4861]

Glad you're back. Hope all is well. Tnx for another great vid. Stay safe.

[@Greedybeavesgirl]

Thank you for the great info!! I LOVE that you present the study information in a way that we can get a full picture. You make me laugh with some of your comments, but mostly you reassure me I'm on the right track for my overall health. Your content makes living a healthy lifestyle easy for me. I've gained so much from your research and hard work in presenting food facts in your videos. Thank you, Dr. Gil!!! HUGS!

[@NutritionMadeSimple]

thanks Brandy!! glad it helps!! :)

[@the4eyedbarber932]

I can’t tell you how helpful your videos are to me. I’ve struggled with my health anxiety in regards to my diet for years. I’ve chased the best diets for my health and have been so extreme at times that I even developed a low grade eating disorder and body dysmorphia. Thank you for being so logical, neutral, and for debunking the bullshit headlines and rhetoric used by these individuals/companies looking to scare people into buying their products/lifestyle.

[@gregmeissner9960]

Love how level headed reasonability are the core of your philosophy

[@SrenelyDiscord]

I appreciate this channel because it is not dogmatic. Thank you for the well rounded explanations.

[@viveviveka2651]

Please don't neglect those of us who do not have a weight problem, and also those of us who need to gain weight and have difficulty doing so. One of the most impressive winners of the survival contest _Alone_ talked about his fast metabolism, chronic thinness, difficulty gaining weight, and annoyingly ever-present ease of losing weight. I am in the same boat.

[@ДмитрийКузнецов-п8ч]

I'm with you.

[@AndyMorrisArt]

So glad that you put out these very helpful honest videos. It's very confusing as a layperson to try to figure out an optimal diet plan, particularly with a few food sensitivities.

[@kaizen5023]

New sub - excellent how you showed the problem with clickbait headlines, and got into the details of the studies!

[@strutziat2406]

Just thank you for your channel - I discovered you around a week ago and already learned so much about nutrition ( I was already vegan but I didn’t know that much about whole grains and iron absorption etc.) And those happy funny vibes you give me are just wonderful. Have a wonderful day :)

[@djkdrums88]

Who knew I would learn so many epistemological principles of scientific research just from clicking on a vid about two "competing" diets? Excellent vid, please keep making these!!

[@dontworrybehappy5139]

You knocked another one out of the park! Thanks for reviewing this study.

[@mindofown]

Excellent analysis

[@19Jetta]

Love that you called out that about 40% of the weight lost by the LF vegans was lean tissue. As a female in my 50s, I went from slightly over 110lbs of lean mass to about 103lbs of lean mass (as measured by a DEXA scan) in just a few months of a vegan diet. I was doing some resistance training at the time but also a fair bit of moderate cardio (brisk walking, cycling.) I wasn't counting grams of protein or anything but it was pretty clear I would have to do exactly that to continue with it. I don't have that problem w/ the Mediterranean diet, which is what I now follow.

[@ZmogusJaponija]

How much protein you consumed on vegan diet?

[@nizahe2731]

Do you realize that this is not because of "vegan diet"? You lost muscle mass, because u were on a caloric deficit. Simple as that. It seems like u haven't learned the lesson. Whole food, plant based diet is VERY HEALTHY and don't cause muscle loss. It's about how much you eat and what you eat. I don't have such problems being plant based myself for more than 12 years. I actually increase my muscle mass every month ever since I started calisthenics. Adjust your diet and u gonna be fine. Btw. replace olive oil for flaxeed oil, it's superior in every way (but u can't cook on it).

[@19Jetta]

@@nizahe2731 A person has to be in a calorie deficit to lose weight. Period. The combo of vegan diet and calorie deficit was not a positive one for me. Whereas, if I want to be in a significant calorie deficit but maintain muscle, adding animal protein helped me do just that and it was also far more satiating to me. Yay for you that you love a plant-based diet and it works for you but please don't make the newbie mistake of "This diet works for me therefore it works for EVERYONE and if it doesn't, you just aren't trying hard enough." Such attitudes are why vegans get a bad rap.

[@ejRecording]

@@19Jettaanimal protein increases all cause mortality risk in around 15 major ways, not to mention you have to be a psychopath to engage consciously with the needless torture and murder of innocent animals

[@kirkrenshaw4743]

Just started watching this channel recently and I am really enjoying the content 😊

[@zeppelinb.9338]

This is so interesting. Love this! So many paths to be healthy and fit. Thanks for sharing the facts!

[@melissalepper5880]

Thank you your unbiased presentation! Good job you speak with a voice of reason keep up the good work!

[@davidhanselman9050]

Been watching a few of your videos and so happy KZbin suggested you - not to mention how happy I am that you do these videos! Great, easy to follow analysis of research! Using sound critical thinking to put the research into perspective so we can get the best insight into work that's being done! Thank you, thank you, thank you!

[@ilonabaier6042]

This doc dives into the nuances which is more than an enormous exception and highly educational. It seems the mentality in charge of some med schools is generations behind.

[@davidcooper177]

ANOTHER GREAT CONTENT DOCTOR. Everything in nature is complex, a lot of variations, and conditions.

[@Heintjoo]

Great vid again, makes me think how we could maybe the alter the way the media portrays these studies. I feel like these studies lose all their value when they get published by media that butcher titles like that.

[@NutritionMadeSimple]

to some extent it's inevitable. but it's improved quite a bit and depending on the venue/journalist the reporting is sometimes pretty solid. ofc we can't completely escape the clickbait titles :) at the end of the day the best bet is to acquire the skills to see through it

[@Heintjoo]

@@NutritionMadeSimple lets get you to the top

[@MiguelRaggi]

They were told to eat 50g of olive oil? Well, that explains it. Why, though?

[@peasant8246]

Most traditional Mediterranean cuisine dishes are made using olive oil. If you replaced all of the sunflower/peanut oil and/or butter you eat each day with it, you'd probably get about 3-4 tbl. spoons, which is about 50g.

[@soilikasanen]

It belongs to definition of Mediterranian diet - so if olive oil is taken out, diet is no longer Mediterranian. Check the Predimed Study.

[@soilikasanen]

A Finnish media influenzers Mediterranian pasta receipe for two included 1 dl olive oil. She highlighted: " Don't try to do it with less oil." Furthermore, traditional Greek diet included 80 g of olive oil /day in sixties! Along with it 1400 grams of minimally processed plant based foods and 230 grams of animal derived foods altogether ( 1.3 dl dairy + 14 g cheese products, 35 g of any kind of meat, less than 40 g of fish per day, 1-2 eggs weekly). Quite far from "modern omnivorous" diet nowadays.

[@alzard6828]

Comment for the algorithm, best diet/nutrition channel out there!

[@NutritionMadeSimple]

haha thanks!

[@alzard6828]

@@NutritionMadeSimple np, thank you for such a clean way to present what everyone else does in such a complicated way.

[@MikeDirnt78]

Great videos doc. I've watched a few videos. I know you are very knowledgeable and you can talk fast. But I'm lost at times to catch up. Do all your videos provide a written summary ?

[@NutritionMadeSimple]

we've slowed down the pace over the years in response to feedback, see the more recent content :)

[@MikeDirnt78]

@@NutritionMadeSimple haha OK. Didn't notice that. Have a good day!

[@nicolao.dos.santos]

​@MikeDirnt78 you can change the speed of youtube videos in the settings.

[@elliw.]

Great content, as usual. 🙏🏻 Love your humour... ever since the X-files. 👽😊

[@findingfrugal2093]

This was a fantastic video, thank you. I'm trying to move towards a more plant based diet and going more "Mediterranean style" is what's really helping me out. I've tried a bunch of diets, including keto and vegan but couldn't stick to a low fat whole foods diet. (and I'm using diet here to denote a way of eating, not as a short term method to lose weight) I felt awful on a typical vegan diet because of all the processed foods but did feel great on keto because it eliminated so much processed crap. I felt very restricted though eating keto and never became fully convinced that butter coffee and pork rinds dipped in fatty cheese spread was really all that great for me. But I'm finding that the more I focus on whole, unrefined foods and filling 3/4 of my plate with veg and potatoes/whole grains the better. I hope to get to around 85-90% plant based even though it's a hard sell for my fiancé. Luckily I feel good enough eating this way I plan on continuing my journey towards being mostly plant based, even when there's a bunch of bacon and sandwich meat in the fridge :)

[@DogsOnAcid]

Não sabia que eras meio tuga! Great content!

[@xxkawaiigurlxx]

Great video as always! I appreciate your neutral view on scientific studies. Also, welcome back! I hope all is well.

[@NutritionMadeSimple]

getting there :)

[@eastcoast_red89]

You make great content. Thank you

[@MindVersusMisery]

Would you consider doing a clip about the science and the controversy of omega-3:s? Specifically about if it is necessary to take EPA and DHA directly, or if eating ALA is sufficient. This seem to divide the plant based community and it confuses me. Anyway, great content as always!! :)

[@elisenieuwe4649]

Good topic idea! I would like someone to check this out as well. there are so many stories.

[@Listen2DeathMetal]

I asked this to Gil recently, he did do a video discussing it a few months back if you check his channel. I take some algae oil myself and eat plenty of flax/chia likewise!

[@NutritionMadeSimple]

check out the vid couple months ago on miley cyrus on rogan, touches on omegas and supplementation

[@doyoulikeoats5084]

Ala is definitely enough at least for younger people. Just don't eat too many omega 6 like people on average do, eat a good amount of walnuts, chia seeds and flaxseeds, i prefer flaxseeds over chia seeds, they're much more beneficial. But both work as ala sources You can eat all these 3 daily if you want. Or choose from them.

[@staceykersting705]

@@Listen2DeathMetal Gil who?

[@shaysg27]

Wow! This channel is so underrated. I really like your approach and how you're piercing through the BS and bias and showing the broad picture. There's not just one diet that fits all, there's multiple ways to skin a cat as they say. My nutrition IQ has skyrocketed from watching your content. This channel is gold and you deserve a lot more subscribers!

[@AndrewPawley11]

I love this channel!

[@debbie94510]

Finally, a voice of reason!

[@elisenieuwe4649]

50 gram of olive oil is huge. I use oil but definitely not anything near hat amount.

[@Shinjitso]

Good to see you again !!!

[@harku123]

I'm glad to see you're back! Hope you're doing alright. As always, you are really good at explaining how scientific studies work and how to interpret them. You're seriously a good channel and you're a fun dude. I'm not following any diet, I just avoid ultra processed food, sticking with whole foods. Last year just before the first lockdown in England I gained 3kg in two weeks by eating like a massive hog, cake, pizza etc, was visiting my family in my home country, what can I do? I noticed the weight coming on during those two weeks. When I came back home, I went back to my whole foods nutritional plan and my 5 days a week exercise and 2 weeks later I was down to my normal weight again. I'm lucky I have very few food intolerances. I can just eat food, get full and move on - no counting calories, no tracking macros. I just have an extra protein shake on my heavy weight lifting days. I practise intermittent fasting 5 days a week as well but I eat breakfast on the two days where I lift heavy. I've worked out for 9 years and it took me 7 to find my routine. In that time I've experimented with low carb for about 6-7 months. It didn't make a difference in my life so I went back to my 'eat whatever is whole' diet. My favourite food will always be pizza but I only eat it once every 2-3 months. I don't know why I'm writing all this but here we are. Glad to see you back again!

[@KaroAdC]

The question is not just loosing weight but getting really healthy and even healing from different symptoms. That’s the question of most of us…

[@Shevock]

I saw a video on KZbin where they compared the lifespans of various diet gurus and both the vegetarian/vegan and mediterranean gurus tended to live into their 90s and physically fit, so it seems either option is great. The Green Mediterranean diet is a thing too.

[@hellie_el]

excellent! sane and balanced. superbly presented. thank you. :)

[@ehenningsen]

I love your unbias scientific approach, i learn most from you ❤

[@skinny_pumpkin_lady890]

I love these videos! There is a lot of wiggle room if you choose wisely.

[@tullochgorum6323]

I note that the lead author was Neal Barnard, a zealot for low fat vegan. It's important to point out that the study only covered 16 weeks, which is almost meaningless. The big problem with Barnard's diet is that almost no-one can stick with it long-term. A sibling and I were seduced by Barnard's books to try his plan. We researched it carefully and did it properly. At first we thrived, but we both found that food cravings grew steadily till after about a year it became a serious problem and we packed on all the fat we had lost. Recent research at Stanford has shown that satiety varies widely between individuals. We were simply not satiated by the low fat diet and ended up eating huge portions. Re-introducing a little animal produce in Mediterranean style has made a dramatic difference for both of us - now we are satiated by moderate portions, weight is falling off, we don't need snacks and we are enjoying our food again. For the subset that it suits, the vegan diet works brilliantly. But there's no one-size fits all - we each have to find our own way.

[@LeanAndMean44]

You’re such a great teacher 👍!

[@EmilEngholmSrensen]

Thanks Gil. I eat 10% fish 90% WFPB. I went on BP meds as a 24 yo, and my doctor never helped me with diet. When i went on WFPB/Fish i went down 10-15 points on blood pressure, making me get under hypertention-stage 1 to just "normal-high".

[@69camaro19]

Have you tried 100% WFPB, to see if your BP goes down even more?

[@EmilEngholmSrensen]

@@69camaro19 I have not yet no. I know when i have Omega 3-6-9 my bloodpressure falls, so the days i dont eat fish, i take high-qual Omega. Also because i have been low on B12, and i dont want to take supplements for it. And im not vegan.

[@doyoulikeoats5084]

@@EmilEngholmSrensen you can rely on fortified plant milks. Or fortified nutritional yeast if you don't want to take a supplement. And you already do take supplements anyway. It's not hard to take b12 supplement, one easy tiny nugget per week, that's all there is to it. you can get your omega 3 from walnuts, flaxseeds and chia seeds. And instead of taking a heavy metal polluted fish oil supplement you could replace that with a healthier algae oil based dha and epa supplement

[@doyoulikeoats5084]

Before reading this read the upper comment. Anyway apart from health, idk if you do care about ethics and environment but im gonna share with you this in case you do. Eating fish is extremely bad for the environment, overfishing, plastic pollution in the ocean, over half the amount of plastics due to fishing, other marine animals killed during fishing, eco systems in ocean disrupted, most farmed fish are predatory and are fed fished smaller fish, they are also kept in extremely unhealthy overcrowded conditions and fish farms cause a lot of pollution which ends up in the ocean. fish are sentient contrary to popular belief, studies have proven it, you can look into it, there are studies on fish intelligence too, they play fetch like dogs and can be trained just like dogs. Trillions of fish killed annually in very cruel manner, we are destroying the ocean. that's why in my opinion it's important to not eat fish and replace it with plant food instead. And if you want to know why people should care and go vegan then check out this speech by cosmicskeptic kzbin.info/www/bejne/nZS5g2WFi92Dj9k

[@EmilEngholmSrensen]

@@doyoulikeoats5084 Im sorry, im not vegan. I know you do it for ethical reasons, but don't pull it over my head, i have watch all the movies and so on :-) I do regular blood tests and i'm toxiced with anything in my body. It depends where your fish come from.

[@SongforTin]

Thanks very interesting. One wonders though why they designed the vegan vs mediterran diet in such a way since the results are very much what common sense would expect.

[@robertusga]

Hi Gil, welcome back, your level headed insights were sorely missed! I eat mostly whole food plant based and have seen dramatic improvements in blood pressure, A1C and psoriasis symptoms. My cholesterol tanked to 150 and LDL 63, but a friend of mine asked me a question I would love your help with. He asked if cholesterol and saturated fat are bad for humans and humans make all the cholesterol we need, then why does human breast milk contain copious amounts of both? I figured it has something to do with the baby still having a lot of growing to do but would love a more science based answer. Thanks!

[@scienceislove2014]

Babies need a lot of fat and carb...as a kid.. so it's kinda useful but as we grow up..things change..

[@zanea6820]

Amazing video, my father has below average bodyweight yet he still has diabetes type 2? What could explain this?

[@daudkaun3807]

There’s so much intellectual integrity to this channel

[@rowland1023]

You should make a video focused on high glucose blood levels on a plant-based diet, any type of it. Thanks.

[@katiesoussi22]

I lost weight on low fat, but my blood sugar got higher....what do you think Doc?

[@Maroxad]

As a vegan, I absolutely hate this kind of question. Plant Based (AKA Vegan) diets are extremely diverse. And can vary massively. Mine is heavy in whole foods, another person might eat a lot of junk foods. I thank you for providing a nuanced explanation. That looks past the simplistic takes held by keyboard warriors.

[@l.rongardner2150]

I've been on both a Vegan diet and on the Mediterranean diet for very long periods. I lost weight and was super skinny as a Vegan - but I had little energy, little libido, and my bowels shut down. On a Mediterranean diet, I'm about 15 pounds overweight, but I feel ALIVE, have plenty of energy, and am HORNY. Many of us get a "run-down battery" on a Vegan diet, because it us too alkaline san flesh proteins.

[@ariellu6364]

It is not a rule to all. I personally am vegan and have sexual energy. Some people's functioning in sex is better with vegan food

[@ariellu6364]

About my weight, it becomes okay now, and my bones are strong even I do not eat dairy products. I exercise physically, not much but I do it in ratio to the energy I consume

[@DrAJ_LatinAmerica]

First off, must say - Another awesome video!! Thanks. Would be great to see the male's on the vegan diet FSH / LH levels, Total Test and Free Test levels / SHBG. So far in my small group of findings, out of over 800 blood tests results of men to "claim" to be vegan for more than 3 years (I have no proof they are or are not since I do not follow them around all day), average Total Test and Free Test levels go down on strict vegan, also happens on strict Carnivore and strict Keto diets as well. Old saying of "Variety is the spice of life" well it also appears to the key. For older male so are not too much concerned with free test levels, go strict diet is fine. It is just super important to get blood test and tissue sample testing on a regular basis. Blood testing monthly at a minimum when making changes and trying to cure something or gain performance or confirm that all the normal health makers are moving in the right direction.

[@lexisjones8109]

You're back!!!:D

[@gaylefraser5405]

Drama! Lol! Loving this content. Thank you.

[@lisavcrawford]

Welcome back!🤗

[@Victoria-zt7zy]

Thank you for such a fun, informative channel. I have a question about calcium on a vegan diet. I am trying to get the daily recommended amount for women by drinking 2 cups of fortified almond milk and then having a serving of collards each day. That, plus I know there are small amounts in the other things I eat. In your opinion, do you think the calcium added to almond milk is a good, absorbable source? Do you have any feedback on women getting enough calcium?

[@409raul]

1:53 Not only is this Doc brilliant, he was hilarious af!!

[@jakobw135]

NUTS & SEEDS are also plants! The MAIN difference between the Mediterranean and vegan diets is not the FAT, but the small amount of ANIMAL PRODUCTS in the former as opposed to the latter, which has no animal products.

[@impressions9558]

Ditching dairy and meat has improved my heart health, period. My weight is the same. That's my personal experience.

[@arcrides6841]

Since I quit animal products I actually eat more calories now and remain more lean. I made a vid yesterday proving how much more complete the nutrition is in a diet without animal products. It's kind of mind blowing. Meat is basically useless as nutrition. Even organ meats and seafood.

[@tinknal6449]

Ditching carbs and sugar did the same for me, and I did lose weight.

[@Kittendoc]

Welcome back!

[@NutritionMadeSimple]

thanks!! felt good to publish another one!

[@markmorgan8416]

Nice job on the video!

[@Rawngus]

whats your take on the inflammatory effects from being under the influence of the randle cycle for long periods of time ?

[@NutritionMadeSimple]

haven't seen any compelling evidence of harm in humans

[@cartermccourt2925]

Great video! I’d love a video about gaining weight (healthily), it’s something I’ve always struggled with

[@Tinky1rs]

Seconded! I have a hard time eating extra calories when eating enough fiber.

[@LeanAndMean44]

@@Tinky1rs you could eat more nuts, seeds, or even dark chocolate (85%+ cocoa)

[@Tinky1rs]

@@LeanAndMean44 I eat a handful of nuts/seeds a day and have 85% Lindt, but cannot entice myself to eat more than my daily needs. Not that I'm underweight, but a bit lanky at 1.90m. I'm considering to experiment with protein powder when gyms reopen.

[@AstonAcademia]

@@Tinky1rs Nuts are poorly absorbed when eaten whole hence high correlation with weight loss when nuts are added to ones diet. Nut butters are better, I gain and maintain adding in peanut butter but I only high oleic peanut butter of course.

[@Tinky1rs]

@@AstonAcademia That's a fair point...No knowledge of high oleic peanut butter though. Mine's just 100% peanut. Three pb sandwiches +fruit is my regular lunch. Could try some deserts/snacks with nut butters maybe. Thanks for the tip!

[@dorianmichelarmenterossanc668]

I personally lost 40 pound on low carb keto diet combined with intermittent fasting. And most my inflammation markets improved substantially.

[@bcleeanderson]

Great video, Doc. However, the question is which diet is better, not which diet helps Lose weight. So, could you do an episode about which diet is healthier between the two?

[@robdodd4591]

In fairness Vegans will eat a plant based diet, and can also adopt Keto, Mediterranean etc. but I particularly love my fruit and grains ( Wholegrain Rice etc) so will say for me, low fat vegan is the best. I do still consume Olive oil for salads and Canola Oil for cooking. Just a little

[@MaxLambrecht]

Gimme the Mediterranean diet without any of the animal products.

[@Adtonius]

Hell yeah... Aglio e olio all day :D

[@arcrides6841]

And with dead animals we don't know the date of slaughter. Pretty crazy huh? The only thing we really know is it could be over 12 months ago. When I buy fruit I want to know the date of harvest. When you're buying a carcass to eat I think it should be equally important.

[@christopherluvsaidan67]

Than go vegan

[@superluci58]

Is this channel vegan/plant based?

[@Teneab]

​@@superluci58It's a nutrition channel, it's not vegan or any other diet. The person who runs the channel and appears in the video, Gil, doesn't directly buy animal products for environmental reasons mainly.

[@flo3005]

A few ideas for your videos I would love to see : Should be take Collagen supplements for healthy joints? Also a video on Ghee butter would be great, so much contradictory info on this product. Thank you again for your great videos :)

[@NutritionMadeSimple]

thanks man!!!

[@flo3005]

@@NutritionMadeSimple thanks a lot for your amazing content! For collagen it seems it's better (and cheaper) taking glycine which can be produced by fermentation unlike collagen that is always from animal source. I now take 10g of glycine per day and try to add as much vitamin C for collagen production. Would love your insights on this topic :)

[@pizzazzsnudge7800]

seems weird to compare a diet that is focused on what you don't eat vs a diet focused on what you do eat. Would be a better comparison, Mediterranean vs whole food plant based.

[@doyoulikeoats5084]

I replace oil when possible with tahini, and i cook only with water. This is much healthier.

[@NutritionMadeSimple]

i love tahini

[@doyoulikeoats5084]

@@NutritionMadeSimple Same, tahini is amazing :D

[@GermanTaffer]

And for me it sounds extremely disgusting, and because unsaturated fat is treated with heat, quite unhealthy. For me was fat a life saver.

[@MsGrannyfrog]

Catching up on the videos from this channel which I just found recently. So balanced and objective. I thought about this today when I was at the store seeing all the keto junk food. I do not do keto but as you said earlier, even keto done right, does have its benefits but it is all about what works for you and balance (and hopefully NOT a bunch of processed garbage designed to taste like whatever it is you are deciding not to eat).

[@The_W3st_Is_The_B3st]

I am from Portugal and some people here think that because we are a Mediterranean country our diet is Mediterranean. But we eat mostly meat or fish with rice or potatoes and on the side and a few leafs of lettuce. Some eat vegetable soup, but most eat almost no greens, and the few they have is greatly from lettuce which I believe is one of the least nutritious greens.

[@basedfemboi9401]

Meat is nutrient dense especially organ meat

[@livics610]

Portugal is not on the Mediterranean

[@The_W3st_Is_The_B3st]

@@livics610 no, but it is usually associated with Mediterranean diet due to the geographic and cultural proximity. But the diet is terrible

[@stephanechouinard5867]

I had really high cholesterol and a low fat vegan SOS diet got me to the optimal levels again. My wife ate the same except she had the oil and the nuts and the avocado’s. Are results were identical. It’s just genetics. I have ApoE4 and she doesn’t. Theres more snips related to cholesterol but I can’t remember on the top of my head. Eat for your genetics people. It’s that simple.

[@CalitranoN]

I’m Italian and the Vegan one works better for weight loss for me But I’m on the fence with oil an nuts

[@dontworrybehappy5139]

Have you done any videos on K2? Should someone on a WFPB diet for improving their CVD be ensuring that they are eating fermented foods or supplementing with K2?

[@Cookie7294]

My trick to reduce fat consumption is to substitute 1 tsp of oil for 1 tbsp in recipes that call for oil, or to saute in water. Thanks again for pointing out how the outcome of studies can be biased. 🙂

[@Cookie7294]

@@yingyang1008 too much fat gives me indigestion.

[@ktsterlin9304]

I do something similar but to reduce calories in a simple way. I figure if I can cut the oil and instantly remove 100 calories, and the food tastes the same, the oil just wasn’t necessary. IMO, recipes usually ask for more oil than is actually needed to help people who cook on too high of heat.

[@A1Bokeh]

lets see the 5 year follow up

[@henrikgulyas]

You certainly do not have to go fully plant-based to improve cholesterol. Due to a warning from my doctor about my cholesterol, I changed my diet so that now it is ca. 80-90% plant-based (by mass), and I usually choose the animal products from low cholesterol sources (egg white, whey isolate protein powder, etc.). My cholesterol went from 260 mg/L to 160 mg/L within a half a year. BTW, my testosterone also went up, and I was surprised to see many reports on social media about similar experiences. Could an increase in plant food (or cutting animal food) result in increasing testosterone? If so, by what mechanism? Is there anything in the scientific literature in relation to this topic? I think many of us would be quite a bit interested...

[@NutritionMadeSimple]

great point and testimonial. I gotta do a vid on testosterone at some point :)

[@doyoulikeoats5084]

Btw, i would like to add. Whey protein is not healthy, it is a good protein for building muscle, so are plant proteins, but in terms of impact on human health then whey protein is determinetal, you can look into that, animal proteins are equal in muscle building but not so with their impact on health. Plant protein is superior. Many people assume that animal protein is the best, not the case, it's worse. So if it can easily be replaced with healthy plant sources of protein then that would be much better. And from my knowledge it's not even hard. It's easy. this is all aside from the cruelty to animals and the environmental impact, cause i do know most humans are inherently opposed to animal cruelty and would want to avoid it, they also of course do care at least a little bit about the environment.

[@JudinA]

I'm beginning to think that you're gonna see positive results in any case where you go from an uncontrolled way of eating to a controlled, conscious way of eating. Then you just gotta figure out which controlled way of eating works best for your lifestyle long term.

[@chewiewins]

Best channel for nutrition. Keto Mediterranean is my way now

[@michelephelps1087]

It seems to meet that context also matters. The study reports no improvement in cholesterol on a Mediterranean diet, yet when I switched from a keto diet to a more Mediterranean way of eating, my crazy high LDL dropped 300 points in 2 months. I’d say my way of eating is somewhat of a hybrid between Mediterranean and vegetarian. I eat far less animal protein. Some meals are completely plant based and when I do include animal protein it’s a much smaller quantity. Nor do I consume a lot of oils. Personally, I prefer to take the most favorable qualities of the different eating styles and taylor them to my lifestyle. After all, it’s food, not a religion . I don’t feel the need to be dogmatic. 🙂

[@CristinaAcosta]

Thanks

[@ReflectedMiles]

Vegan isn't a diet. It's an anti-diet and sociopolitical stance. As a result, it doesn't have much of a relationship to nutrition. A person living on polished rice and sugar is every bit as much a vegan as someone living on whole, self-gathered vegetables, fruits, nuts, and seeds. I was just reading a vegan under another video on another channel claiming that he can cure diabetes on that rice and sugar diet, so... A quality Mediterranean diet is mostly just a pescatarian diet (ovo-lacto vegetarian plus fish), so that is far more definitive and inherently superior as a result.

[@dianneedwards4757]

What about videos for people who have heart disease? That will attract thousands of viewers!

[@XX-qi5eu]

The Tuscan's of central Italy (not Rome) eat olive oil to the exclusion of butter and any other oil. They eat peasant food, little cheese, mostly plants and small portions of meat. Nothing processed. They are active all day long. Those Tuscan's have the lowest obesity rate of all Italy at 4%. Obesity rates are 19% to 33% in other regions of Italy and 44% in the U.S.

[@שגהש]

Important to note that the video is about weight loss and not necessarily longevity cvd etc

[@JeremyTheApe]

Thank you for highlighting the fact that their is no biological requirement for us to eat or use our fellow animals, as confirmed by all the major dietetics associations. I think it's pretty clear which 'diet' (way of living) is better when we're willing to think beyond ourselves.

[@tinknal6449]

That is quite an imagination ya got there scooter. He never said that.

[@sciencelad8286]

It is horrifying to call eating other animals a "diet".

[@sciencelad8286]

@shrimpsauce5023 Quite the contrary. We would be healthier, and live longer, and they in the past, and us in the present, would not be infected with so many deadly zoonotic diseases. We would not be a nation of unhealthy, obese, or morbidly obese people with high blood pressure, diabetes, high cholesterol and more. Our hospitals would not be performing triple or quadruple bypasses day and night. The pharmaceutical industry would not be one of the richest industries in the world. Our planet would be much healthier and deforestation and climate change would not be an issue. We would live immensely better. Further, we would not be the most savage animals in the universe, murdering sentient beings for food...All nutrients come from plants and minerals, all of them. Humans prefer to kill (or pay for others to kill) and rob the life and the nutrients from the animals who are the secondary source of nutrients. We don't need to eat animals. There is more than abundant information available on the internet and in books where people can learn from. However, so many humans still want to live like savages torturing, exploiting and killing animals by the trillions a year, completely unnecessarily, and damaging the planet in the process.

[@TheRealAbraxas]

@shrimpsauce5023 appeal to nature fallacy. We no longer NEED to eat animals, so that is no longer relevant. In fact its more sustainable to eat plants anyways.

[@sms9106]

I don't disagree with the analysis but why is "weight loss" the only objective in diets?

[@PigsDream]

Wish they compared the Mediterranean diet with animal products vs the Mediterranean diet without animal products.

[@SMABEM]

Can you do a video about oil? Dr. Caldwell Eccleston Jr.'s study showed that a diet without oil was best for reducing atherosclerosis. Oil seems to oxidize cholesterol to create foam cells in the endothelium. Isn't it time that we removed oil from our diets, Mediterranean or otherwise? What do you think about this topic? Thanks.

[@FD-ks2po]

I second that request! After my heart attack 2 years ago, I went full Esselstyn / Whole Food Plant-Based Nutrition and did my best to eliminate/avoid oil (even though I am from south Italy!)... ...I proceeded to lose 30 lbs (15% from my 193 lbs down to 163 lbs!!) which included most of my belly fat as well as some muscle mass. ...I drastically lowered my previously high cholesterol. ...got back to playing soccer and I feel great! PS: As always, muito obrigado to Dr.Gil

[@SMABEM]

@@FD-ks2po as far as I can tell, Mediterranean diets are healthy inspite of, not because of olive oil. I hear they got olive oil into early studies of "Mediterranean Diets" due to funding from the olive oil industry.

[@NutritionMadeSimple]

hi Matt, we actually published one a few months ago: kzbin.info/www/bejne/mH-Ze32QrJigZqM it covers olive oil specifically, the evidence and the controversies

[@SMABEM]

@@NutritionMadeSimple great thanks!

[@tpaulhimes]

There is only one diet that has been PROVEN to REVERSE coronary artery disease. It is a whole food, plant based, low oil diet. Why would anyone choose any other diet. I suggest that you check the videos of Dr’s Caldwell Esselstyn, Michael Greger, Neil Barnard, and Milton Mills. Also, Kaiser Permanente now recommends a whole food, plant based diet to its millions of subscribers.

[@grego4835]

I'm plant based breakfast & lunch. Dinner is sometimes hight plant vegetarian, sometimes meat or fish is in there. It's been a good diet. Vegan felt crap after a couple of years. Heavy meats drove up my collesterol some.

[@grego4835]

All diets contain ev olive oil as much as I please.

[@joemclaughlin8106]

Just curious was the study that showed more weight loss with the Mediterranean diet ad libitum? This is why I would have to also liked to see the same study done but with the calories. Like if I remember there was a study on diabetics that had them eat so much plant based food they didn’t lose weight and they still improved their insulin sensitivity. From what I understand is it’s due to the lack of fat clogging the cells. Love the video though.

[@Luckygirlme111]

How many grams of carbs did the people in the vegan group eat? I'm wondering since they lowered their insulin resistance. I know you said it's not due to carbs etc. but I'm still curious. Also, isn't the combination of fat and carbs the culprit for IR?

[@NutritionMadeSimple]

average 223g/d. 68% of their calories was from carbs IR is mainly caused by fat accumulation inside liver/muscle cells but this doesn't necessarily come from dietary fat, main culprit = chronic hypercaloric diet and conversely losing extra fat delivers consistent benefit. I suspect there are additional factors but this appears to be one of the (if not THE) main one

[@TheHungarianOak]

I think that Mediterranean diet, is not only a diet, its a lifestyle. You need a laid back lifestyle, lots of sunshine and so on. That is why most nations around the mediterranean are cheerful, easy going less stressful and this cannot be really replicated elswhere , in the US or Northern Europe, where people are just looking at how to lose weight and dont care about the other components. Thats is why, i think, these comparisons and studies dont really reflect reality.

[@henriquepaula9086]

Do you have a video on cholesterol vs heart disease vs overall mortality? Does it really help to lower your cholesterol with food or statin?

[@NutritionMadeSimple]

kzbin.info/www/bejne/eam7ZmSkZ79jrMU

[@JerryTeixeira]

It all makes sense! Gil is a half Portuguese shill for big olive oil! (I too am half Portuguese) But big OO won’t return my calls. Apparently they only need 1 half Portuguese shill.

[@NutritionMadeSimple]

lol maybe if we go halfsies that makes 1 whole portuguese

[@ljstar6528]

This study would make a lot more sense if they equated for calories for both diets. Only then we could find a potentially superior diet.

[@Scruffed]

Yes and no. If a diet allows you to feel satiated without eating an enormous amount of food (and therefore calories), that should also be a factor when choosing a diet based on its effectiveness for weight loss. I'd be more convinced by the results of diets where the participants are allowed to eat as much as they want.