New study compares Keto vs Mediterranean Diet!

A new study compared a ketogenic diet to a Mediterranean diet. Which diet is better for diabetes? for glucose control, lipids and weight loss?
Keto-Med. Mediterranean Diet incl. legumes, fruit, whole grains. keto avoided those except berries
Mediterranean Diet also had olive oil and fish. keto diet had more animal foods like meat, eggs, cream etc
keto: 43g/d of carbs
were they in ketosis? ketone bodies mostly above 0.5mmol/L. light ketosis. above 1.5 is optimal ketosis
Virta specializes in low carb diets, led by leaders of low carb and keto. they shot for ketones above 0.5, same range as Keto-med. by 2years 14% were in ketosis. early on, in light ketosis. difficulty not specific to low carb
33 pre diabetic or diabetic subjects. half did keto 1st, Mediterranean Diet 2nd, other half did the other way around
glycated hemoglobin or HbA1c (avg of glucose levels over previous 3mos). Both diets lowered HbA1c
In type 2 diabetes, there’s an inefficiency to process carbs. we can avoid exaggerated glucose peaks while the machine is defective. end goal is to fix the machinery, by moderating calories and losing excess fat mass
any diet that helps with weight loss can help fix the machine. some people say a low fat diet reversed diabetes, low carb, vegan, paleo. eliminating junk food helps moderate calories
I thought keto would moderate postprandial peaks. Diabetes is one situation there are studies showing low carb is a valid tool to help control glycemia. to minimize hypoglycemia, pts on glucose lowering meds were told to reduce them. but on the Mediterranean Diet they reduced 50% and on keto cut them completely
So Mediterranean Diet had more meds than keto diet
matching for glucose lowering medssuggested keto lowered HBA1c more
CGM parameters: both diets improved CGM specs, keto did a bit better
keto may have an edge in terms of glucose control. if they were deeper into ketosis it might have been even stronger
blood lipids: Keto was better for triglecrydes but worse for LDLcholesterol. common in low carb trials
weight loss on both diets, maybe a bit more on keto
in the followup phase people ate more Mediterranean
Mediterranean lowered HbA1c, keto probably lowered it more but worse for ldl-cholesterol, Mediterranean was better for cholesterol but keto was better for triglycerides
Low carb diet requires high LDL-cholesterol? no. keto diet had 2x saturated fat intake and half the fiber, no wonder cholesterol went up but a Low carb diet can have more fiber and unsaturated fat
low carb diet rich in unsaturated fat helps lower cholesterol. this idea that low carb diets jack up ur cholesterol is a misconception
LDLcholesterol is a marker for apoB, high apoB raises Cardiovascular risk
saturated fat: fatty meats, butter, coconut oil. unsaturated: nuts, seeds, avocado, fatty fish, most veg oil
maybe unsaturated fats are better for cholesterol but worse for glucose or triglycerides?
trial on different keto diets: saturated vs unsaturated. unsaturated keto diet had lower cholesterol, triglycerides, glucose and better insulin sensitivity
polyunsaturated fat ketogenic diet may be superior to saturated fat keto for chronic administration
Long-term data on low carb? low carb diets been around for a while but no cohort studies on really low carb
keto diet is optimizable. so is Mediterranean diet, if triglycerides or glucose aren't ideal, e.g. replacing some whole grains with unsaturated fat or protein. Nuts & seeds, legumes, fatty fish.
some do better on low carb others low fat, others on neither
the Mediterranean-Keto diet, a blend of both
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References:
academic.oup.com/ajcn/advance...
www.mdpi.com/2072-6643/13/3/9...
link.springer.com/article/10....
www.frontiersin.org/articles/...
jamanetwork.com/journals/jama...
academic.oup.com/jcem/article...
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
0:00 New study: Keto vs Mediterranean
3:52 Diet and Glucose control
7:44 Blood lipids
9:07 Which diet "won"?
9:57 Low carb without high cholesterol
12:54 Optimizing the Mediterranean diet
14:51 The best diet for YOU

[@dweyhrauch09]

As an MD pediatric preventive cardiologist , this channel is fantastic. I have been so frustrated by the misinformation and tribalism about nutrition online. Having concise-yet-comprehensive summaries of comparisons is fantastic, thanks for the great content!

[@billytheweasel]

Agree 100%. Thank you! More frustrating is the lack of nutrition training for doctors-to-be.

[@dweyhrauch09]

Yeah agree; so much to lifestyle (sleep, stress/anxiety, social isolation, and nutrition) that is in many ways the true pathophysiology for many of these early CAD conditions

[@juliamihasastrology4427]

I also think there is a big difference between carbs from grains versus carbs from vegetables. I am not low carb because I eat tons of veggies and a few pieces of fruit a day, but I completely cut grains a number of months ago. My energy levels are up and glucose dropped down significantly. We need a more nuanced approach to understanding 'carbs'.

[@chewiewins]

Whole grain carbs seems way better than ANY form refined grains (eg bread)

[@1taylorgibson]

@@Yourdeadmeat69 I don’t eat fruit for satiety. My eating is under control. Lost the 30 covid lbs and now just looking to avoid boredom with diet. Once a day i have 1/2 serving of fruit with cheese (fat) or protein like tuna in place of a meal. Definitely not candy for me.

[@chewiewins]

@@1taylorgibson Fair enough but as whole as possible without being crushed, mashed, mixed etc.

[@Bully1973]

A cup of berries or melon can be consumed on a keto diet.

[@scienceislove2014]

Well... ancient grain is amazing..

[@northtexashiker]

I was on a keto diet for about a year and did lose 50lbs but stalled out. Also stabilized my glucose readings, got rid of gout and thyroid issues. I felt pretty good but got bored with the limited keto foods. I recently added back beans and some fruit and still keep my glucose down. So I'm learning all about mediterrean recipes and I feel this diet will be more sustainable for me. Also this food is delicious. I think for me it really came down to removing bread. Once I removed wheat, my health really improved. I can eat potatoes and a little rice and it won't affect my glucose levels.

[@mariedenoyer2173]

Try fasting.

[@pedrobarros2000]

@@mariedenoyer2173 You forgot to say "if you don't want to keep your muscles"

[@contentstarved991]

What’s your favorite Mediterranean meal? I enjoy spinach in sautéed garlic poured over black beans but I want to learn more recipes.

[@OatmealTheCrazy]

@@pedrobarros2000 fasting actually often causes less muscle loss by far than chronic calorie restriction

[@theatlantean8008]

Very helpful 👍👍

[@KevinSmith-4Liberty]

I can absolutely vouch for this. I was keto/carnivore for 3 years. Religiously. Eating butter, bacon and beef. Ate way to much cheese and heavy whipping cream. LDL went way up. The weird thing that happened was my A1C went from 5.9 down to 5.0 but then after a couple years my A1C went up to 5.5. I was eating too much protein and it was raising my glucose levels. I recently (5 months now) switched by diet by eliminating all saturated fats...eating fish, olive oil, avocado oil, nuts, the carbs I now eat have to have fiber in them. Air pop popcorn then pour olive oil on top. My blood sugars are actually coming down. Morning glucose levels on keto were 120 and now they are 100. Will check my A1C soon to confirm this....and blood work to follow.

[@kristenross2902]

As one who adores popcorn, I was surprised how bad it actually is for your blood sugar levels. Perhaps test your blood sugar after eating to confirm or deny if it affects you this way.

[@johnjaso1349]

thx. i was making popcorn the old fashion way in a pot and lid, with olive oil , but im pre diabetic and stopped making it. @@kristenross2902

[@bastianfuentes8335]

It's about the excess saturated fat not the protein that made your a1c go up, you can search for "the randle cycle". I'm not saying Saturated fat is bad, but in excessive amounts it can make a1c go up. Unsaturated fat do not have that problem

[@makaisenki]

​@@bastianfuentes8335I'm not sure that the issue has anything to do with saturated fat. It's possible that the red blood souls are just living six months instead of 3, which means that they have more time to become glycated. However I will look up that cycle that you mentioned.

[@makaisenki]

It's very possible that your red blood cells are living for six months instead of three. If red blood cells are living longer than they have more time to become glycated similar to how increasing your lifespan increases your cancer risk. I'll have to look up and verify the Randy's cycle and see if maybe that's a tiny bit of it, or a larger portion. But just in general your blood cells live longer if they are in a ketogenic bloodstream.

[@mpoharper]

I was essentially on a Mediterranean diet when I was diagnosed with prediabetes. Keto put my pre-diabetes into remission. I eat a lot of veggies and lean protein. My fat sources tend to be healthy. I have problems with starch vegetables. I don’t worry about ketones. 4 years and going strong. I know this is anecdotal, but for me it works better.

[@chewiewins]

Keto works for weight and glucose but alas for me (probably an Absorber) total and LDL cholesterol has risen a lot. So switching to Mediterranean Keto

[@juancarlosgarces5601]

Hello, I´been on Ligth Keto for a Year, Feel so much better than before so Keto is working great for me

[@pasrol]

Yo could achieve the same with fasting, I think on a longer term a mediterranean diet is healthier. There's evidence that high protein intake is not good for your health

[@Struwwel2]

At the start of this year (2023) I switched to a high fat/low carb diet. As of this writing (end of May 2023) I've lost between 45-50 lbs (the number is moving around a bit). I'll be having some bloodwork done soon to see how my LDL, triglycerides, etc are doing. I suppose I'm on a keto diet, but I don't care about having an ideological position about that. Eat what keeps you healthy.

[@chewiewins]

@@Struwwel2 I did Keto and LDL has gone up. Triglycerides down and HDL same so ratios are ok. Next is switch to more Mediterranean Keto with more Monousaturated and Polyunsaturated fats instead of Saturated fats

[@WilliamFluery]

Getting Results and long-term behavior change are the key words used here. I do Keto with mostly Mediterranean fats and a little saturated fats. I also eat One Meal A Day (OMAD). Three huge benefits, 1. I’m rarely hungry and 2. My cravings are controlled. I lose control when I eat breads and pasta. 3. Given food cost inflation, saving about $500/month on groceries has been a pleasant surprise. As for results, after six months, I’ve lost 40 lbs with 10 more to go, I just had the best blood test results ever and my doctor has taken me off 7 medications. This is what works for me.

[@devinmichaelroberts9954]

what does mostly mediteranean fats mean? you dont eat meat? Because the only way you are saving 500 a month in groceries is if you cut meat out of your diet. I dont know anyone who can successfully stay in keto on a vegetarian diet.

[@WilliamFluery]

@@devinmichaelroberts9954 Mediterranean fats are olive oil, avocado, olives, sardines, salmon, nuts…I eat organic grass fed beef twice a week 16 oz on each day. I eat lots of eggs (2 dozen per week), I roast 1 pork shoulder every two weeks. As mentioned earlier I eat salmon, sardines and herring. I consume around 1800 calories each day. The $500 savings in groceries include cutting out all the junk I used to eat, chips, popcorn, cake, cookies and I rarely eat out anymore. This month, I’ve spent $450 in food.

[@cartmansuperstar]

@@WilliamFluery would you share any results of that recent blood-test?

[@WilliamFluery]

@@cartmansuperstar All of the results were within normal range with the exception of a .01 reading below norm on a testosterone ratio. Previously, my blood indicators were in the red (too high or too low). Myself and my doctor were pleasantly surprised.

[@KevinSamuelsKid]

Sounds like you have a good system. I notice when I eat a lot of saturated fats (red meats, butters, etc.) I feel very energetic and motivated throughout the day. Do you feel the same on a lower saturated fats diets?

[@skinnydee1886]

I'm a type two diabetic and I DON'T follow Keto or the Mediterranean diet but "MY OWN". I consume low-carb, moderate protein and fats. I also eliminated wheat, grains and starchy foods; I'm doing very well because "not only" my HbA1c and Cholesterols have improved but also my overall health! Very good information and thank you 🙏

[@arth8265]

The most important thing on low-carb diet is to get enough fiber intake. More is better. In most cases, people on keto diet eliminate fiber intake, or have very low intake. What you're describing is close description of paleo diet.

[@skinnydee1886]

​@@arth8265 Oh, yes, fibre is very important! Btw, as you mentioned that my diet is a description of Paleo, I'll look into that; perhaps I'll like it. I tried the Keto diet for 2 months and didn't like it so I decided to make my own. My way of eating is easy and it's helping me so much, that I continued. Thank you and God bless 🙏

[@arth8265]

​@@skinnydee1886 Paleo diet is basically elimination of grains, legumes and starchy vegetables, while eating whole foods diet, usually lower in carbs, but still consuming moderate amounts of fruits. I'd say, some grains can be useful, but you need to prepare them properly to get most benefits - mostly I'm talking about soaking in cold water which would provide you resistant starch (prebiotic). So, for example overnight jar oatmeal, with oats soaked in cold water overnight, would be great source of resistant starch (and other prebiotic fibers like beta-glucans and FOS). If you don't cook it, then starch will not be broken into digestable form, and will serve as prebiotic (not increasing blood sugar). It's actually very good for diabetes, because it produces SCFAs which have therapeutic effects.

[@Liam69400]

I can't believe how much my health has improved just since cutting out all of the processed foods with preservatives. In addition, the Mediterranean diet works so well for me. I stayed on Crete for a month and noticed that walking is huge there (lots of hilly areas) and the Greek food is sooooo different than in the US. I was raised in a Greek family in the US and was introduced to Mediterranean eating as a toddler, but the evil preservatives entered into the diet some way. Cutting those out along with sugar (other than natural sources) did the trick for me. Just my opinion (I tried carnivore, atkins, keto, etc. etc found them hugely restrictive and not doable for me) and I totally respect that certain diets work miracles for some people! Like the video said, you just have to find what works for you and go for it.

[@lozgod]

1st - impressively non biased and evidence based recap. Love it. On Keto I had a ton of benefits for 3-4 years. Blood sugar was in the 70s. Cholesterol and triglycerides were great. HS CRP was 0.7. Then everything but the HS CRP started getting out of wack. LDL shot up. Blood sugar was 100-120 all day. Sucks because I loved it. Now I added complex carbs and everything normalized again. I think Keto was a great repair mechanism but now I’m focused on total nutrition.

[@Appleblade]

This is an interesting phenomenon... commonly seen in comments, might have experienced it myself, but I don't test enough to know about cholesterol, trigs,.. I just test glucose & ketones. Anywho, the reason for why this might be happening that I've heard: as people are keto adapted they gradually eat less over the years (because they aren't very hungry, and it feels good to be thin or getting thinner), and as they eat less, they eat less fat, which forces the body to use more glucose and pull more fats where available into the blood for energy, and up go those numbers. Like you, my glucose went down when I added rice into my diet for a while... but I didn't like carbs screwing with my ketogenesis so I returned to very low carb (~20g/day). My glucose is almost always in the 80s again... due to the carb fix? IDK. Due to eating more generally? IDK. lol!

[@johnsnow5264]

Your story shows that keto is not sustainable or natural. As in your case, the metabolism eventually collapses. I had a very similar experience but with way worse outcome from being lowcarb.

[@lozgod]

@@Appleblade yeah. I have read about claims of “fat adaptation” or glucose sparing but there is zero science on it. Also don’t understand why sugar goes so high if it’s some adaptation. Theory didn’t make sense to me so I am not buying it right now.

[@littlemswolf]

I was on Keto for over a year close to two years. Lost weight, then COVID happened, gained 18 back. Never went into ketoses, keto flu seemed to always be a thing, and I missed food. In February I went to WFPB because my belly where my gallbladder hurt so much for weeks. Keto to plant-based overnight was rough but my gallbladder thanked me.

[@metheiam5714]

Eventually when you're keto adapted, your body minimizes the usage of glucose. From my own experience, i eventually have to go carnivore or very minimal carb, as the excess carbs make me feel worse, and is kinda hard to get rid of. Cycling carbs probably helps with that, as it forces the body to use glucose again.

[@RedSaint83]

I lost a bunch of weight last year doing keto and fasting, but I didn't have an "exit plan" that is, a proper diet to rely on after I stopped losing weight. So I fell back into my carb habits, and before I knew it I had gained it all back. So I'll definitely be looking into Mediterranean keto, as I'm not really looking for something completely carb free at the end of my journey.

[@GuoJing2017]

Out of curiosity when you reintroduced carbs into your diet was it processed or unprocessed carbs? I found when I eat a lot of stuff like bread white rice french fries etc I gain weight but if I stick to things like brown rice, quinoa, lentils, boiled potatoes brown pasta etc it tends to fill me up a lot more without over eating. (I tend to do a lot of exercise though so I probably on average consume more carbs than an average person to maintain weight)

[@karenanson]

I LOVE Mediterranean flavors and foods! But my diabetes control is best with keto. So I think I have been naturally doing a blend of the two from the get-go. Thx for this info! 🥳

[@JR-ht2vy]

I do a lot of research and listen to a lot of what I think are good Drs. However you seemed to be the least biased and provide thorough analysis of what your research. This is what we need because while I believe most of these evaluators are sincere and smart they display biases toward their preferences! So keep up the good work! I’m trying to do what’s best for me and healthiest, I really don’t care what the method is, just what works for me. About two years ago I lost 40 lbs on Keto and eventually all my numbers were “in range”! Now I only gained about 5 lbs back and would characterize my diet is modified Keto, not as restricted as when I lost the 40 lbs. I’m 76 and feel great, only some stiffness in my back. I know you think plant based diet is preferable and I agree, however I do eat meat several times a week, not lot at each meal. Do you have any strong feeling for someone my age and I do exercise, average 5 times a week. Thanks!

[@andreasrydstrom9112]

I'm no expert, but from what I've read low carb diets trend to associate with higher incidence of all caused deaths, except for plant based low carb which trends to associate with the same or lower incidence. That's from observational studies, but still worth to take in to consideration. I think there are some reasons for it: generally more fibrer and antioxidants on a plant based diet and generally lower on a low carb diet. For people without major metabolic disease like diabetes I think the ratio of carbs, fats and protein is less important than the ammount and variation of fibers and antioxidants for long term health and longevity. If I were you, I would keep going with the low carb if that suited me, but I'd make sure to eat a lot of nuts, seeds, almonds, olives, berries, beans, lentils, peas and try to replaced as much meat as possible with fish and beans. And of course a bunch of green leaves, land and sea veggies, spices, a little whole grain and raw root vegetables.

[@wfpbwfpb]

@@andreasrydstrom9112 yep

[@deborahbarbour2241]

Wish I could like your comment twice.😄👍 👍

[@ritamorim100]

​@@andreasrydstrom9112 perfect!

[@JessePer81]

I’m a type 1 diabetic and keto works a lot better for me. Less insulin use and less incidence of hypoglycemia/hyperglycemia. Brought my a1c down as well to 5.2.

[@PapagenoMF]

Have you actually tried the Med ?

[@tnijoo5109]

That would be really interesting if you tried the Mediterranean diet for a few months to see if A1c went down even more. I wonder. But sometimes what works for one won’t work for someone else and if you found something that works, not like you want to change it. It might still be worth a brief experiment though. Maybe!!!

[@mpoharper]

@@tnijoo5109 for me beans and brown rice elevate my glucose and keeps it up for a long time. I have to avoid even complex carbs to keep A1C out of prediabetes range. So I eat non starchy veggies, healthy fats, and fish and meat. Also nuts in moderation.

[@johnnyalanbailey]

@@mpoharperthis! So many people say complex carbs are better for a ‘broader glucose rise’ but it’s a load of toss. Whole carbs tend to spike me quickly and then stay high for hours on end eventually requiring more insulin. If I eat a chocolate bar my glucose spikes and comes right down within two hours. A carb is a carb, and a complex carb takes ages to be broken down meaning blood sugar is uncontrolled for longer. Don’t know how people can debate that seeing as it’s the same for all type ones, brown rice really is not any different to white and so many type one diabetics find that.

[@markbeiser]

I was able to drop my A1C from 8.7 to 5.2 in 3.5 months with a very strict clean ketogenic real foods diet, talking less than 20g of net carbs a day. I'm able to maintain my A1C below 5 with quite a bit more carbs than I started with, mostly in the form of fiber rich vegetables and leafy greens, but most of my forays back into grains have resulted in regrets, so I stay away. I lost some weight, and could stand to lose more, but my love of macadamia nuts gets in the way.😋 With all the "KETO Bro" social media, and "KETO" junk food and MLM products, I don't even like using the word Keto to describe my way of eating.

[@bribradt3450]

I don't do keto or mediterrenean. Just stopping here to say this has become my favorite channel for nutrition science

[@thedoctoredchef9985]

As a Dr. I agree wholeheartedly with choosing the best foods without necessarily labeling them as part of a certain type of diet. Thank you for the inspiration to start my own nutrition based cooking show for certain medical conditions!

[@Rctdcttecededtef]

So basically dial in macros and choose healthy food in general?

[@robkoering2702]

Fantastic idea

[@Rctdcttecededtef]

@@cornstar1253 idk but a banana over say, a poptart?

[@dvdgalutube]

I completely disagree with you. What is the definition of “best food”? The term is subjective. When you labeling a diet because it has a well defined macro with science and data back up the results.

[@oceans6515]

@@dvdgalutube I'm sure all your tireless years in med school qualify you to disagree with this medical doctor who knows what he's talking about.

[@v4vendetta156]

As a MD I can say your videos are really great for both common people and even for doctors. Only knowledgeable person can deliver such complex topics in such an easy to understand terms. The video in particular is high in knowledge nutrients, well digested and absorption-ready :-)) Thanks for the really great and useful content! Best of luck!

[@vickyburton2434]

I commend you for looking at the most important medicine…..food! I. The US physicians are taught to treat symptoms with drugs instead of the core reason why people are sick.

[@ramonalee1]

It’s so good to see a Physician on board with nutrition and lifestyle instead of drugs as a fix for everything. Thank you for your comment.

[@tjcint]

Spot on.​@@vickyburton2434

[@concerned5673]

I have been a type 1 for 63 yrs. I followed the Bernstein way of eating, less than 30 carbs a day, for 11 yrs. I failed to worry about my rising LDL, since there was a very popular book which said that high cholesterol numbers didn’t matter. The book was later heavily criticized. After 4 years very low carb, I suddenly found that I needed 2 heart stents. By this time, I had had diabetes for 50 yrs with minimal complications. I remained on this diet for 7 more years. During the last 2 yrs, I suddenly started passing out from low blood pressure. I also developed migraines. I felt awful. I switched to the Mastering Diabetes diet 5 yrs ago. I stopped fainting and my migraines disappeared. I eat about 10% fat and use no oils. My A1c on both diets ranged from 4.7 to 5.2. I now eat almost 10 times the amount of healthy carbs. My insulin resistance really dropped on the Mastering Diabetes way of eating. On the very low carb diet, I took 17 to 22 units of insulin to eat 30 carbs. On the Mastering Diabetes diet I take 18 to 22 units of insulin and eat about 265 daily healthy carbs. I lost about 10 lbs on both diets, but I was never overweight. After 4 yrs on the Mastering Diabetes diet, I added a small portion of Alaskan salmon weekly for heart health. My lipid protein values are higher on the Mastering Diabetes diet. I do more exercise on the Mastering Diabetes diet. I really enjoy your videos. Thank you.

[@hata6290]

YES 🙌

[@zhuhaibaker7816]

how long did it take to improve your insulin resistance from eating 30g carbs to 265 carbs daily ? You must have huge BG spike during the initial phase from 30g to 265g ?

[@larrypaulhus9294]

I have been strict keto for about a year and it has helped me lose weight and lower my A1C. I have been considering switching to the Mediterranean diet because I felt it would be easier to maintain. This video really helped me. I appreciate the suggestion of "tweaking" my diet to incorporate some elements of the Mediterranean diet. I will be following. Thank you,

[@chewiewins]

Did you check Lipid profile?

[@fatlossflavor]

It really does come down to sustainability, diversity and flexibility. Fantastic video and breakdown 🔥

[@TheSpecialJ11]

I've been eating keto at lunch and Mediterranean for dinner (no breakfast) and I feel amazing doing that. My insulin really only gets one spike a day, at dinner, and it comes down just in time for sleep. And I eat whole grains/legumes at dinner, not bread or pasta, so that helps a ton there. I also do my main workout of the day right after work and just before dinner, so the carbs are helping me recover from my high intensity workout, especially when I go on long runs.

[@gummiesrule88]

I did high fat keto , with no regard for saturated vs. unsaturated fat, and combined it with intermittent fasting/time-restricted eating for several months (18-22 hours without food), and the weight dropped quickly. Over time, I have switched to mostly mono and poly-unsaturated fats, as the science seemed quite clear that this was better for heart health. I don't fear eggs, bacon, beef, etc., but I eat a lot less of them than I did at first. I still restrict the times I eat, but usually more in a 12-18 hour period, and I still keep my carbs low (below 50g/day, on average), but not as low as I did at first. Overall I eat/drink more protein, and somewhat less fat, than at first. I have taken to consuming 1 tablespoon each of unshelled hemp seeds, ground flax seed, ground chia seed and blackberry extract daily, in a protein shake. I have kept my exercise level constant, at vigorous cardio every day, and weights 3-4 times/week. My weight has stabilized at a good place, and it feels like this current regime is going to work well for the long term. So I would say that stricter, "classic" keto got me started, and whatever I am now will keep me going. As to markers, one pretty dramatic change has been my BP, which was always in the normal range, but is now quite low--low 100's over low 60's. LDL crept up during the "classic" period, but has dropped over time as I have moderated saturated fat intake. I'm interested to see how much more I can get it to drop while still eating this way. "Mediterranean keto" is intriguing.

[@Seanonyoutube]

Nice job. I’m on the same boat as you. My ApoB dropped substantially when I reduced saturated fat and added lentils and beans. But i still want to lower it more. My doc agreed to order for me monthly ApoB tests and i’m running monthly experiments trying to make just one change every month to see how it affects my ApoB levels. This first month is just exercising vigorously and consistently. We shall see.

[@robertspinks835]

Sounds exactly like me, I’m thriving on this type of diet too

[@Seanonyoutube]

@@robertspinks835 the only negative I’ve noticed since adding more carbs back into my diet, is that on keto, if I got busy during the day and forgot to eat, I would get a little hungry but skipping a meal was no biggie. But now, if I skip a meal I get super fatigued, so I always have to make sure I don’t miss any meals.

[@robertspinks835]

@@Seanonyoutube I agree that’s a bit like me I eat twice now a 1/4 cup of oats or brown rice flake porridge with nuts, blueberries,cream and nut butter keeps me going till dinner. Fats have helped everything with me it was sadly lacking my whole life. I would say my carbs are at under 75 on average and cravings are nonexistent, I know I’m eating bad if I did now.

[@Seanonyoutube]

@@robertspinks835 I stopped counting my calories and macros, it just became too much work to plug everything into an app. I should probably track again for a week just to make sure i’m getting enough protein. I stopped caring about the exact ratio of fats to carbs, as long as i’m getting both from good, fiber rich sources. Focusing on the “what” seems to take care of the “how much” for me, as since I’ve stopped tracking I’ve lost a few pounds and have remained pretty steady with my weight for the past few weeks now. If anything I need to make sure I don’t under eat. I’ve been learning to listen to my body and I can actually tell quite well now based on my feeling if I’ve under or over eaten. My intuition was totally messed up when was diabetic and eating garbage, but when you eat mostly whole foods it works quite well.

[@miles6454]

Thanks! This is what i figured out on my own, I.E, Low carb (none processed) + Moderate amount of Unsaturated Fats + Large amounts of Cruciferous Veggies. Its GREAT to have study backed evidence of its healthiness...Keep up the GREAT work...i've gone through NUMEROUS MD/PhD's recommendations on the internet. But when i first found you i realized your approach is what makes the most sense. i dont know if you fully realize how valuable your reviews are in this age of Social Media misinformation 😇🙏

[@loriegosnell9355]

So glad I found you! You make things easy to understand and I’m not confused so much that I keep rewatching just to understand. Keep on doing what you’re doing. You’re a great teacher👍

[@arielmalanga]

Another great video from Gil that deals with realistic approaches towards better health. 👏

[@joseabboud2223]

I started a carnivore / lion diet 7 months ago. It fixed a lot of issues such as anxiety, mental clarity, depression, irritated colon, etc. 2 months later, I injected green vegetables into the diet thus transforming it into the radical keto (no nuts, no seeds, etc.) 3 months later, I inserted almonds, eggplants and carrots, making it more flexible. As of now, I'm designing a new tweak to start including sweet potatoes and lentils. At the end of the day it's just about experimenting and tweaking. That's right. What I really think I would never ever include again are: Gluten, rice and definitely processed carbs (sugars and co). Those are red zone. The point is, this is all about modulation. Concerning fruits, berries are the best choice, they're good antioxidants and still reasonable in the GI. What's funny is that even during the lion diet my LDL stayed below 100 mg/dl and Dr. Gil responded to my comment on another video that it might be a genetic situation where my cholesterol is low during all my life. So that's also something to consider (individually).

[@BouncySlim1]

Lion?

[@spiroszaharakis2648]

This has to be the single channel on nutrition anyone ever needs to follow. Period. Very good job sir.

[@emer6447]

V interesting and I find your review / evaluation balanced & so helpful. Thanks a mil, Gil ! 🌟

[@mikeh7704]

Great video. Love the idea of tweaking to suit individual needs. Combination medi-keto seems to be a good solution, taking the best from both diets.

[@deborahbarbour2241]

Yes!👍😄

[@Gveggie950]

One of the most helpful videos I have watched in a while! So much information out there, no wonder people are confused. Thank you!

[@lloydolayvar1641]

Thanks Gil. This is another excellent, science-based balanced post on diets that's helping clear the often confusing and conflicting reports. A diet should be tailored basedd on science to the individual's condition and needs. Keep it coming.

[@brdfleetwood]

Thank you… I’ve been on a clean Keto diet + IF for 5 months and lost 40 lbs and feel amazing. I only eat a little lean meat and mostly eat nuts, cheese, eggs, and tofu for protein. The rest of the diet is veggies, olive oil, berries. My plan this whole time was to modify it to be a little more like the Mediterranean diet once I reached my goal weight. The information you provided today has reinforced my original plan with actual test results. I only wished I started this lifestyle years ago. But like they say, it’s never to late.

[@move3spaces246]

keto is the way to go for weight loss, and then once you get to your desired weight just eat whole food diet and you will be fine!

[@intimpulliber7376]

This channel is a goldmine

[@KetoCookbooksCorner]

*Learning about the potential benefits and considerations of each diet helps us make informed choices about our own health and well-being. Great job presenting the findings in an understandable and engaging way!*

[@HeathenDance]

Absolutely. I personally think the Whisky-Diet is severely underrated by non-musicians.

[@JanetMusician]

Thank you for your consultation 🙏🙏

[@JaynaeMarieXIV]

This video answered my question perfectly. I love it! I'm a health nut who was forced to fall off the wagon (you don't want to know), and I needed to get back on again.

[@deborahbarbour2241]

Started intermittent fasting 3 weeks ago; 16 hrs fast/8 hrs eat. Was easy. Now 18/6. Rarely hungry. Also started LOTS of veggies + some olive oil, nuts & fish & walking. Gradually lowered carbs to

[@TWROC96]

Thanks Gil for this video. This video and your other on the Mediterranean diet make me feel more comfortable about this science backed diet. I am moving toward the Mediterranean diet because of all the healthy whole foods and variety besides the numerous reports of its health benefits including on this channel. Two KZbin channels that I recently discover for those interested in learning and cooking the Mediterranean are the Mediterranean Minute and Refika's Kitchen.

[@brandy8093]

Easily the best channel I found on Diet and health. Thanks for all your hard work.

[@charleshartlen3914]

man this channel is amazing. one of my favorite youtube channels ever. thank you for the content!

[@alexandrejuve1305]

I’ve got to say that is your best video until now, and thanks to insist that a low carb with health fats or even vegan low carb is posible. All around when is thought of low carb is with a lot of meat, butter… but it not has to be like this. I don’t do low carb but what I do is mediterranean diet with less carbs, and I feel realy well.

[@NutritionMadeSimple]

good points! glad you found a good combo!

[@bonnijones9528]

Thanks for this Dr. Gil. I just finished my first Prolon with great results. I think I’m going to try the Mediterranean diet sans Fish since I’m vegetarian. Keto is harder for me to stick to. I’ve also been doing 16:8 IF for three months. My A1C went from 7.9 to 6.9 in those three months. What really resonated with me was your comment able not owing allegiance to a particular diet. Really just cut out the garbage.

[@NutritionMadeSimple]

congrats on the A1c improvement!!

[@zhuhaibaker7816]

Are you taking any diabetic medication ?

[@bonnijones9528]

@@zhuhaibaker7816 500 mg 2x daily

[@bonnijones9528]

Metformin

[@antoinetteblair4]

Excellent video Gil!! You explained it so well!! I totally agree with you!! Thank you!!

[@kellyfarley539]

Wonderfully explained. Thank you for your informative video.

[@feliperoballo3918]

From my point of view, the information you have been giving in your videos is very useful to help me fit my diet according to my blood exams/family history and not fall for some strict diet carelessly

[@CharGC123]

Cancer, chemo and cocaine can knock off pounds and improve your "numbers" too, but they can also kill you, so this is meaningless. What is important is long-term health and longevity, so all these food fads are nothing more than a big experiment until someone determines long term outcomes. I think Michael Pollan says it best... eat real food, not too much, mostly plants.

[@natecastronovo]

I love your content, I also love Thomas Dealauer (mediterranean clean keto advocate) PLEASE PLEASE PLEASE do a video talking with him and discussing the specifics of divergence in understanding and studies/analyses. He's SO open to new information and it would mean so much to see you two talk.

[@Tendomcgoobin]

Thomas Delauer is a shill

[@christophejournoud2773]

Thanks for those very satisfying nuances that permit to keep in mind the complexity of nutrition and the individual factors in it

[@ritap3071]

Amazing video and information!! Thank you

[@dobromeg]

Thank you so much, Dr. Gil! I was on low carb for over 2 years and dropped about 12 lb (I am a small woman with a total to lose about 20 lb), but I love beans, hard fruits, and whole grains too, so I am very happy that the combination of clean keto/keto Mediterranean diet could be an option for me, as I am pre-diabetic. Recently I try lower caloric intake ("Fast-800") to rid of pre-diabetes, Mediterranean style. It's too early to say, as this kind of dietary intervention is tough to sustain even for short 8 weeks (per Dr. Roy Taylor's publication).

[@lacerav5818]

Grains are really bad for your health and lose their nutritional benefit the lectins in them outweigh the minimal advantages they have watch eric berg videos on grains

[@chrisbbb69]

This was a great video ive been bodybuilding for like 23 years and have seen all the different diets come and go ive done every diet there is i did a keto diet with a lot of unsaturated fat and it was awesome and also mediteranean diet and it was also awesome i found most people had trouble with the beginning of a keto diet especially if they were eating a lot of processed carbs prior to starting it. Mediteranean was easier for people transition into for the most part. Like Dr said the diet that your gonna be able to stick to usually is the best one for you👌

[@primordialmeow7249]

You always amaze me with how smart and witty you are. Blessings to you Zain.❤

[@FighterFred]

Depends on how you define the Med diet, if you go to the Blue Zone you'll find that they eat a lot of meat and cheese. And homegrown veggies. Zero industrial food, only local ingredients. And they move all day to take care of their small farms.

[@arihaviv8510]

They don't eat "a lot" as what Americans would think of. It's there but not such big portions. One difference between the dash diet and Mediterranean diet is that you don't have any of this "only once a month" business for meat on dash, just moderate portions

[@kathleenkulp240]

Thank you!!! Much helpful information. I was leaning toward a combo of Keto-Mediterranean diet after my own investigations... your video was very helpful in making the choices clearer. Probably the best "unspoken" advice is to drop the processed foods; then find the combination that works for you! Thank you for your thoughtful information

[@ryanschwan2507]

Keto is a very powerful diet to make your body fat adapted. I tried keto to avoid energy crashes. First I cut out sugar for about a month, then I went extremely low carb and high fat. On that diet I had a slow steady burn of energy throughout the day. I lost weight, when I was trying to gain wait so I only stayed on keto for about three months. But about four months later I tried keto again and found that I was still fat adapted, meaning I still got that slow steady burn from fat intake without going through a ramp-up period again. Long story short, keto is a useful tool that can help train your metabolism to use fat more easily. You don't have to stick with it as a long term diet. You can use it when you need it, when you want the slow energy burn or to get rid of a bit of stubborn pesky weight. End of rant. :D

[@a.humphries8678]

@@ryanschwan2507 thanks for this info. I want to do keto and IF to lose weight, but I know I can't sustain keto for long. I've just always been told if you go off you gain it all back.

[@cf9240]

Gil, wow! This video is awesome! Answers so many questions! I just discovered you and am enjoying your content! Thanks!

[@rumidude]

This is what I have come to understand on my own, but it is really nice to hear someone else say the same thing with scientific findings to back it up. Thanks for all the good information and help in understanding the research.

[@boydmccollum692]

The 6 month follow up period where folds are what they wanted was really interesting. I think regardless of the extreme diets ppl do the vast majority will do them temporarily and to address serious short term issues. The biggest problem is finding something then that you can sustain in the longer term. The big challenge (for those of us in the US) is how overwhelming processed foods are in society. It’s similar to having an ex alcoholic go to bars and clubs everyday for hours. The sheer exposure of junk foods in the US can’t be ignored. I did really well in a keto like diet that wasn’t reliant on high saturated fats. I slowly got sucked back into the SAD and lost the benefits of being low carb. We keep talking about how certain diets are restricted. Not being able to eat the SAD feels the most restrictive part of any diet. No you can’t have several donuts for breakfast or a couple of beers after work. For certain none of these extreme diets is causing the epidemic of diabetes and cardiovascular disease and obesity other the country.

[@enabl3r]

This is great. As always, it’s never a “one size fits all” approach that works. Everyone individually is different, and there are great takeaways from both ways of eating.

[@winstonsmith3690]

Yay, takeaways! 😋

[@veganLucas]

Another great. video Gil! Thanks

[@295Phoenix]

Really liking this channel, very good and very balanced source of information!

[@lauraskitchen5706]

I'm a type 2 diabetic had done keto for quite a long time I was absolutely bored and hate the food on keto. I took a leap of faith and switched 3 months ago to the Mediterranean diet. The food is amazing I just got my blood work back it has improved leaps and bounds and in 3 months I've lost 31 pounds. I'm not going back to keto. This works perfectly for me! Choose what it feels best for you. I've been doing a lot of Mediterranean dishes on my channel

[@mjgrant1515]

hi, it was interesting to read your experience. i have lab work done every time i test a diet protocol. my cholesterol normally prompts my dr to suggest a statin. i always tell her i will do it with diet so she gives me some time to test. i did keto for 4 months & was alarmed at how much my fasting insulin, LDL & triglycerides increased. i immediately switched to low carb mediterranean & within 4 months my test results were stellar. i investigated why this might be & found out that i have a few genes that make it difficult for my body to process saturated fat. with the switch from coconut oil & butter to mostly olive oil & some butter (& more vegetables & some whole grains) took me from insulin resistant to insulin sensitive in 4 months. & no phone call from the dr wanting me to take a statin. that was 2 months ago, i will test again in another 2 months to see how i’m doing. i really prefer the mediterranean style of eating because of more variety & i will be able to keep doing it for sure.

[@lauraskitchen5706]

@@mjgrant1515 that's so awesome! I love the Mediterranean diet too. I'm so much happier my mood is better my energy level is better and I don't feel like I'm poisoning my body with all that fat. So you and I have had the same experience. I have to go back in 3 months to have my blood work done again I'm looking forward to the results. I hope yours are good too still

[@andreac5152]

That mediterranean diet is already pretty low carb-high fat! As you correctly said, we don't know if the keto masked diabetes, it is well known that consuming carbohydrates improves insulin sensitivity. I wouldn't cut them so low that my body loses his ability to handle them. The higher triglycerides on the Mediterranean diet may be due to the fruit and vegetables intake, fructose is converted in triglycerides when it is too much if I'm not wrong.

[@justocruz7479]

Great video. I've learned a lot. Gonna start tweaking. Thanks for this video.

[@garyallen5574]

Thank you for this, Dr.

[@SumpNuther]

What a refreshing voice of reason in the internet diet wilderness, thanks doc!

[@cindyhuebert1616]

Thank you, this is very helpful; especially the concept of making the diet serve you rather than being a slave to the diet.

[@jameskantor0459]

Good video discussing both diets thank you.

[@ritamorim100]

O melhor de todos é o Dr Carvalho! Obrigada por me dar uma luz no fim do túnel! O único a falar com propriedade entre todos que eu vejo aqui no yt! Thank very much!

[@jiriwiesner]

Thank you for mentioning that the group currently on keto went off their medications while the group on Mediterranean only halved their doses. That is the edge keto has right there. It's consistent with other studies that report that more people had to go off their medication in the keto group. And you are totally right about tuning one's diet. I will be changing my keto diet to get a slightly lower level of LDL-C. Although, I do not strictly have to lower my LDL-C because my ApoB is at a normal range. :-) But the fact is I used to gorge on saturated fat for 4 years. I will stop that. I also ate a lot of fibre (300 grams of seeds per day + vegetables).

[@jiriwiesner]

@@albasdumbledorf5113 I do not because my apoB is fine. But this advice is not generally true.

[@obscurazone]

A fundamental point I think missed here, is that many people looking to change their diet are suffering with chronic symptoms - caused by an exhausted liver / kidneys / digestive system, and that stress on their bodies needs "fixing" before any longer term diet can be established. A healthy Keto plan is a very useful springboard, in the sense it aims to re set or deep clean the proper functioning of our organs, arteries, and blood. It's about rebalance, and once the body goes through this process of fixing, bringing carbs back into the diet again (at healthy levels) should not be an issue for most people. Losing weight on Keto is (imo) a by product - and a fantastic one, but I'd suggest that it is not the best diet if your sole aim and motivation is losing weight. It can feel incredibly restrictive and like a lonely pursuit doing Keto. Obviously some people thrive on it and will happily continue with Keto forever, but for many folk I would suggest trying Keto for two months if you can, and treat it as a temporary experiment and experience. If you follow the plan strictly, and make sure your mineral and electrolyte intake is maintained, you can then see how you feel in 8 weeks and judge if you think it is a sustainable model diet to continue or not. Put it this way, you've spent an entire lifetime getting to the point where you are now motivated or concerned enough to make changes in your diet, SO do not rush into make drastic decisions. Try options. I would most certainly recommend Keto as a toolbox to anyone who has nagging ailments such as fatigue and low energy, bloating. It is a good way to start cleaning out and getting your body working again. Then switch over gradually to a Mediterranean diet, with intermittent fasting IF you crave more variation and truly miss your luxuries like bread :)

[@wakeupcall2665]

The thing is, that with everything keto is being pushed to the extremes. You need to start cooking to begin with, easy eggs and bacon and stuff, you loose weight, you reach the TMAD/OMAD and you experience all the positive effects during that stretch, while still loosing weight. Now comes excercise, walks probably even the gym, which gives you another boost. When you reach your goal weight, you can be very proud of yourself. Now you can allow yourself toning introduce carbs into your routine again. A lovely dinner at a restaurant is absolutely fine, you know now how you can maintain your life style. I had two weeks again on Sunday night potato salad (home made) with cordon bleu, and it tasted wonderful. Monday morning I had my bulletproof coffee and went to have only a healthy dinner of chicken on a salad with tomatoes and raw broccoli, the chicken marinated in a olive oil lots of garlic and salt/pepper/paprika. You just cannot go back to your diet that put you back to the point where you started your keto in the first place. I put on weight when I stopped smoking after 30 years loving to smoke. And the added weight made me feeling miserable. Finally, with keto, I was able to kick the hell out of that miserable feeling. Habits and addictions (smoking/alcohol, prescription drugs/sugar and carbs loaded processed foods) are all the same. With one difference: during keto you learn that you are in control. And you learn what is best for you individually. In my fridge I have yoghurt and fresh raspberry for my dessert tonight, and I am really looking forward that.

[@HP_____]

I like that you're injecting humor into your videos. What's life with health food but no humor?! Very informed and educational too, of course. Well done!

[@seaflea3]

great video and info, thanks

[@krisjustin3884]

Interesting to see Mediterranean vs a light keto diet. Would love to see the same study with a prescription strength keto under 20 gms of carbohydrates. Still, this study is more realistic as it is very difficult to sustain keto diets under 20gms. Enjoyed the video!

[@JW4REnvironment]

Or who does better over 30 to 40 years! I think Low fat Mediterranean stressing whole plants as Caldwell Esselstyn proved even for heart patients…

[@krisjustin3884]

@@JW4REnvironment Any reference to a study to support this conclusion? Would like to see this.

[@shaneminer15]

its really hard to eat 20g carbs but it's actually pretty easy to eat 0.

[@krisjustin3884]

@@shaneminer15 Correct and very effective too! My gout swelling and pain of several years has almost disappeared!

[@johnnyb8629]

OK, my experience concurs with these results. I was DX with type two in 2011 and struggled with meds until 2019 when I went on the Keto diet. I immediately began controlling my A1C and was able to get off all meds in 3 months. In 2022 I switched to more of a Mediterranean diet because my cholesterol was through the roof and I refuse to go on statins. As of this moment my cholesterol is coming back in line but no where near normal. I was able to raise my HDL closer to the bottom line by eating a whole avocado each morning. My diet doesn't contain any fruits, very occasionally beans, very occasionally carbs, protien is fish and occasional chicken, and rarely steak. So its still very low carb, and high fat, I only eat one main meal per day with that avocado in the morning accompanied by 3 pieces of cheese. Through the day I eat no more than 1/4 sandwich bag of mixed nuts that don't include any high carb nuts. I drink a lot of coffee and I put only heavy cream in it and MCT oil. Since going on Keto and now Mediterranean I went from 265 to 230 and lowest was 218 and I cant seem to get lower than this. I plan on doing longer fasting and more physical exercise in the form of adventure motorcycling / moto camping and hiking, I'm 51. I can never go back, I am so sensitive to carbs now that eating too much is panful, I get arthritis far ups . The smell of sugary foods is disgusting to me now, and I simply don't crave them anymore. Fast food is quite repulsive now, the smell alone and I can't even walk past Panda express with out pinching my nose shut, its just too repulsive to me now.

[@juderoberts495]

eat some fruits and less meat and cheese and you will lose plenty of weight and lower that cholesterol

[@johnnyb8629]

@juderoberts495 you can't eat fruit if your type 2 diabetic, unless of corse you want to inject insulin and die a slow death obese and rotting.

[@prinsesjuds5761]

The Message at the end, about tweeking your own diet to your needs…. I needed that. I realized that I know how to eat healtily already, but time and again get confused by advice I’m getting…

[@garyvincentpadsing]

Mee too..thank you so much Doc.

[@EpicWarDog]

I actually do combine the two of them. I am forever tweaking my diet. This was a great videos. Thanks! New sub-

[@DrRyanAttar]

Just back from a trip to 3 Mediterranean countries. Ive been to about a dozen other Mediterranean countries in the past. Meat, meat and more meat! Where are these Mediterranean countries eating mostly beans and fish? Sure these things are eaten, but folks in the region aren't avoiding meat in any Med country i've ever been to.

[@tofu-munchingCoalition.ofChaos]

That terminology comes from the traditional diet in blue zones at a specific time where the people grew up. It's more a scientific historical term and does not reflect what's eaten there today with longevity on decline and metabolic syndrome on the rise.

[@annoyedaussie3942]

The Mediterranean diet is the name of a diet and based on what some people ate in the 1960s called the Seven Countries Study. Search Ancel Keys if you want to know more.

[@DrRyanAttar]

@@annoyedaussie3942 I'm aware. It just doesnt reflect how people actually eat in the Mediterranean. Also, the original study was during Lent, when folks weren't eating meat.

[@tofu-munchingCoalition.ofChaos]

@@DrRyanAttar And? It's just a term. Use a different term if you prefer. The scientific evidence and the information does not change if you use a different terminology. If you're suggesting that the term is misleading today, I agree. People tend to think it's a different diet. But that's not a scientific problem but a communication problem which dietary institutes might address.

[@DrRyanAttar]

@@tofu-munchingCoalition.ofChaos I hear you.. thats my point. Its a misnomer. Seems to justify unlimited breadsticks at olive garden for folks.

[@eldel5806]

We gotta get you on Joe Rogan.

[@tangerinetangerine4400]

Eh Rogan is too busy giving a platform to dubious characters who deliberately spread misinformation. Why would anyone respectable want to guest that show and have their name tainted?

[@user-kp6ud7ht4z]

Bingo @JoeRogan

[@joe1071]

Rogan’s too far gone, too deep into the conspiracies to see the truth

[@1timbarrett]

We gotta get you back on Bart Kay’s channel.😂

[@eldel5806]

@@joe1071 agreed but the reach cannot be under estimated.

[@danytalksmusic]

This is your best video ever. Felt very well explained, unbiased, and nuanced.

[@Marc-NZ]

the best content to this topic on youtube...I`ve been thorough keto for months..its was killing me...I was already in good shape but i wanted something for my long term health , now I start a mix between Med diet and taking off processed food and refined grains...feel much better...and think I've found the my way to eat healthier and live life with some eating pleasure.

[@MegUSN52]

I was doing Keto and I lost 26 lbs...until I was sent to the hospital with a Kidney Stone. My first lab work after doing Keto also revealed that I was at the lower end of High Cholesterol with elevated blood pressure. I was also sub clinical hypothyroidism (to be fair, I was diagnosed sub clinical before starting Keto). My primary care told me to stop Keto immediately as she (and three other doctors) said it's not kidney or heart friendly. They all recommended a low fat diet and to eat more Mediterranean, Whole Foods/clean eating, and DASH. I've not lost much weight, but that's because I haven't been following those diets as I should have. But since getting off Keto, I haven't gained all the original weight back, nor have I had another Kidney stone. And I have reversed my sub clinical hypothyroidism. To me, Keto was not worth the health risks involved. I am getting ready to start eating heart healthy, which is more DASH and Mediterranean/Clean eating as now I'm completely High Cholesterol and Hypertension.

[@user-qn6fw8fg4b]

Just eat a balanced diet... Of course tour blood pressure is high, you are obese

[@benwilton5307]

Good for you.

[@gudnikristinn]

Love your channel. I would really like some videos focusing more on reducing risks of death overall Life expectancy science please.

[@NutritionMadeSimple]

coming probably next week :)

[@joematula9707]

Thank you for your great videos. I.F. doesn't mean having to fast every second day. Anyone start with eating during a 12 hour window, then fasting for 12 hours. Then gradually reduce the daily feeding time to as low as what works for them. For the past 3 years, I typically have breakfast at 10, and supper at 5 (or 9-4). This is a 7 hour feeding time. I also do low carb. I was 165 pounds and now I am 141 and the healthiest 73 year old I've ever known. Last Tuesday I did 100 push-ups without stopping, then got on my bike and got my HR to 152, then did 15 chin-ups. If my weight drops below 140, I eat more carbs.

[@hadassahgalanteencaoua2709]

Thank you - great video

[@Necropheliac]

I do the Mediterranean diet with eTRF and I also measure my blood sugar and ketones twice a day. I’ve found that I’m able to be in Ketosis from shortly before I go to sleep until the time I open my feeding window the next day.

[@Izzy-zx2pc]

I really appreciate your balanced approach! I was diagnosed with prediabetes and found that the low carb lifestyle left me feeling much better with more energy and less brain fog. I was thinking about going keto but in the past I had been told I had a fatty liver and was very concerned about all of the fat affecting my liver. Are there any known studies about how keto affects the fatty liver/NASH? Would love to see a video about this. Thanks for all of the helpful info!

[@KeepingItReal321]

Any of the low carb diets will help with fatty liver. Keto would be the fastest. But any real food diet in which you avoid added sugars, refined carbs and processed foods will quickly help your liver to heal.

[@newguy1122]

@@KeepingItReal321 that's not true, over eating is what causes fatty liver, if your diet is high in fats and you over eat your caloric needs. Fat gets stored, and more fats are funneled to the liver from dietary fats than carbs.

[@waynemcauliffe2362]

Thanks mate i love your stuff

[@dulcespinelli]

Very insightful video! I have been trying to do just that in recent years, that is, personalizing my diet so that it suits MY needs (I have both high cholesterol and high triglycerides, in addition to Barret's esophagus). Thank you for that!! 😀😀

[@cottreda]

My personal experience (anecdotal) on an extended Mediterranean low carb diet was a TON of weight loss. However, I lost a lot of lean mass. If I were to tailor that diet to me personally, I would greatly increase proteins to try and mitigate that.

[@bobstoner415]

Have to eat balanced diet, mediterraian is amazing and keto can be too,but cutting sugar like from fruits is not long term smart. Eating not enough protein is not long term smart. Eat balanced, and eat good food. Dont starve yourself of nutrients!!!!

[@sebacatana]

Thank you Dr. Carvalho for another sensical, calm and logical explanation. Love dr. Gardner's work. I think you'd make an amazing team together... he's also not a fan of trendy nutrition fads and dietary extremes (like any true scientist in my opinion). Quick question: was there a break / buffer period after stage 1 of the crossover?

[@chriswhitehouse8982]

Another review of this paper stated that there was a "wash out" period between the crossover of the diets.

[@sebacatana]

@@chriswhitehouse8982 oh course. What was I thinking...

[@dreamofskye7400]

Thank you so much. This video is the best I have seen so far. It is enlightening and quite freeing from all the crazy extremism in You Tube diet culture.

[@leonidmarkaryan2503]

What a fantastic video. Thank you so much for it.

[@robw1031]

For me, both of those diets are way too low on protein. I did the Keto diet after trying the diets suggested by three different doctors, one of them being the Mediterranean. Keto did get my A1Cs into the mid-5s and the other's mid-7s. Eventually, with the high fat, Keto fat loss stalled. Someone suggested I read Dr. Ted Naimans book, which basically asks you to stop overeating energy and eat leaner. After six months, I was at 20% body fat. As I get leaner, I have noticed I can eat more foods a little higher in carbs and still have average fasted readings around 88, my lipids are all in the good range, and my last A1C was 4.7. Is this sustainable? It has to be I like my eyesight and feet and don't want to give them up for food. The bottom line, if you have diabetes, do whatever it takes to keep your BS in the normal range.

[@roxannehale1386]

Best comment. Yes, I like my feet and eyesight also.

[@mpoharper]

Amen

[@DanEngell]

My eyesight improved on keto also. It was a welcome surprise but I've only heard a few others mention it.

[@markbeiser]

I just wish I'd started before I lost some feeling in my left foot, but at least I was able to halt the damage, and have regained some of the lost feeling.

[@markbeiser]

@@DanEngell Yeah, it seems to be one of the less talked about aspects.

[@karahamil3657]

This is a very timely video. I have been on a low carb Atkins style diet for the past two weeks and I am beginning to get pretty grossed out by all the meat and fat. I was trying to think of a way to still feel great which by the way doing Atkins Seems to have taken an awful lot of inflammation out of my body but I was trying to find a way to figure in more vegetables which I love and even an occasional low-carb wrap. I don’t eat red meat at all so basically I’ve been eating chicken and turkey with occasional fish the past two weeks. I’m going to try to amp up my vegetables keep my carbs to 60 grams and calories to 1300…. I’m 65 years old and I have 35 pounds to lose and I can’t exercise much so I got to reduce the amount going in because there’s not much being put out . Thank you so much for your videos I may not understand them totally but what I do understand is greatly appreciated.

[@terry2346]

You might try intermittent fasting to help you get to where you want?

[@Rina-ie2sz]

When I was on Atkins I ate mostly fried eggs, salmon, avocados and lots of green veggies. Not that much meat.

[@Zack-fu8sn]

Such a good video my friend - keep these going!

[@lanceevans1689]

Excellent. Thank you.

[@PAULOFDX]

One of the most useful videos to help me decide and tweak my diet. I have been following the ketogenic diet religiously for the past month and a half and lost close to 40 lbs. Although I will continue doing it, adding more polyunsaturated fats to replace saturated fats might be the better option for me since I’m prone to having high cholesterol levels. Thank you 🙏

[@xryyl]

Another amazing video. Deeply appreciate what you do. I was able to drop by LDL from 295-245 in less than month eating highly nutritious/high fiber. Increasing my intensity in exercise hopefully raise my HDL. Thanks 🙏 again

[@hata6290]

That’s good 👍 just remember it’s not about raising your HDL as a whole, rather it’s about raising your HDL to LDL ratio

[@trinialdape2090]

I can really relate to the great information about personalized diets this video touched on. I'm one of those that had to cross-list Keto, Paleo & Mediterranean in order to get results! It's a trial & error, but don't totally toss-out everything from each diet...instead listen to your body & pick & choose from each & it's finally working for me! I'm losing weight & feeling a lot better! Thank you doc! Great job of putting this information out there! 🌟

[@kauaixtremeshorefishing1021]

beautiful comparison great job Doc 👍

[@m.s9146]

Just found your videos, thank you for your objectivity. I’m from a family with many scientists and appreciate your approach. I lost 45 lbs after 8 months on KETO, but after a year and a half of high to moderate Ketosis have found myself returning to the Mediterranean diet form of lite Keto which, as you stated, allows for more variety. In my opinion, Keto was corrective for losing weight and some bad habits leading to borderline health issues I’d picked up during the COVID lockdown period. However, it’s not sustainable since I enjoy eating fruit and legumes. Therefore I agree with you 100% that we can intelligently create a diet that is healthy and works for us. My parents were both vegetarians and my dad died at 101 and mom at 94 (we think of a broken heart after losing her companion of 73 years). Vegetarianism is another topic though, will look through your videos to see if you’ve covered it.

[@danyalraza9707]

I hope my wife and I get to spend 70 years together. Your parents were really lucky

[@jarichards99utube]

Hey M.S. Thanks for the insightful comment... KETO is a great way to safely lose weight quickly. But for long term, I suspect for MOST people TIME RESTRICTED DIGESTION is MORE beneficial than being in extended ketosis... But I have no scientific evidence to prove this. What seems to work for me is daily time restricted eating (between 4 to 8 hour eating window) combined with LOW CAB - High Fat - moderate protein OMNIVORE food choices. Stay Well 😊 👍