What Secretly Happens When You Eat Too Much Protein? | mediterranean diet meal plan

[@mediterraneanminutes]

BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3

[@pmarlowe1638]

I found this so helpful! I’m saving it for future reference. It’s the most complete, clear information on protein that I’ve encountered! Thanks a bunch!!

[@1time4younme]

I get excited when I see a new video from you. The tips, recipes, scientific information... it's all so helpful. I regularly do research on so many different topic, whether it's food health or physical health, and I know there's lots of time involved in researching. So, I just have to say how much I appreciate all the time and effort you put in to these videos. As always, thank you Caroline. May the rest of your day be filled with reasons to smile. Janet

[@mediterraneanminutes]

Thanks so much, Janet. You’re right, it does take a lot fo research, especially to stay current on the moving target of nuritional science. Glad to hear you are doing it too! Cheers, Caroline

[@MsSabu83]

I just love your channel! It’s so informative. The Mediterranean diet can be summed up by one of my favorite author, Michael Pollan’s quotes “Eat food. Not too much. Mostly plants.” Of course, by “food” he means real, unprocessed foods. Thank you for taking the time to put together meal plans as well 🙏🏼

[@mediterraneanminutes]

Thanks much, Ms Sabu! I have followed and love Michael Pollan's writings on diet too. So smart, so simple, isn't it fun when it can be summed up in so words?? Xo Caroline

[@susanlaane9320]

Good for you addressing the protein topic. It is certainly controversial and high protein diets are a huge fad in “certain” parts of the world. 😂 So many opinions, I’m glad to see you telling it like it is.

[@mediterraneanminutes]

Thanks a lot, Susan. I expected it to generate conversation, which is always good, even if we are not all in agreement. I just try to follow wherever the science leads and until that changes, I'll stick with it! Cheers, Caroline

[@Cjean821]

What a wonderful channel you have, so I just subscribed! So happy to have come across it!

[@mediterraneanminutes]

Hi C Jean and welcome to the channel! So glad you are alpng for this heathy journey with all of us! Cheers, Caroline

[@doveandolive1153]

Great video Caroline! Really appreciate all the work you put in to provide your subscribes with easy no nonsense practical information! Thank you so much for all your efforts - love your channel!

[@mediterraneanminutes]

@@doveandolive1153 Hey, seems like it’s been a while since I’ve heard from you! Thanks for the note. I hope everything is going well with you. Cheers, Caroline

[@dawngiello6321]

I just found your channel and I love it.Thank you very much!

[@mediterraneanminutes]

@@dawngiello6321 You are totally welcome, Dawn! Glad that you are joining me on this healthy journey!! Cheers, Caroline

[@nowucit6346]

Absolutely well done! This is clear and to the point. Thank you for this great information. I'm never disappointed with your videos.

[@mediterraneanminutes]

Thanks, thanks, thanks. I'm so appreciative of your supportive comments. It is definitely difficult to hit a moving target like nutritional science but I do my best to stay informed myself so that I can share information that might be helpful to others. Glad you found it to be so! Warmest regards, Caroline

[@scrappinrabbit]

Woo-hoo so glad your book is out, and it's also available on Amazon Canada! ! I just ordered my copy and looking forward to 30 days (plus) of healthy eating!

[@mediterraneanminutes]

@@scrappinrabbit Hey, thanks for the report from Canada. Another subscriber didn’t think it was available but your comment helped her out. Enjoy and thanks for being part of Team Canada! XO Caroline

[@scrappinrabbit]

​@@mediterraneanminutes I received the notification about your book via email subscription. If you do a video for a general announcement and you mention which countries it's available for purchase, I'm sure many Canucks will be happy 😊.

[@mediterraneanminutes]

@@scrappinrabbit What a great idea!! And I am publishing a video on Sunday for a wider announcemtent and will include your idea about mentioning which countries! So far, only Japan and Australia can’t carry it because of some Amazon publishing restriction. Thanks again for helping me out with the launch! XO Caroline

[@mediterraneanminutes]

@@scrappinrabbit Just added your idea to the description with a shout out to you for the help! Thanks again

[@kaylynn.alexia]

I love your channel. I feel like it’s really changed my outlook on food, nutrition and diet. My diet still isn’t perfect or where I want it to be, but I really appreciate your channel and your informative videos. Thank you so much… ❤

[@mediterraneanminutes]

Oh, Kay Lynn, how very sweet of you to say. Thanks much. I'm really glad it's helpful. Good luck and thanks for joining me on this healthy journey! Cheers, Caroline

[@amynau3904]

This is so helpful. Thank you!

[@mediterraneanminutes]

Glad it was helpful, Amy.

[@theresalee9392]

Thank you so much. I really do appreciate your work to reason it all out! 🌈 🌸

[@mediterraneanminutes]

You are really welcome, Theresa. Glad you found it as interesting as I did! XO Caroline

[@pattycake8272]

Very informative ❤❤ thank you

[@mediterraneanminutes]

You are so welcome, Patty. Thanks!

[@sandramorton5510]

Thank you for the calculations.

[@mediterraneanminutes]

Sure, but it might be fun too to just go to the USDA DRI site to check it out. I discovered it during my most recent class at Stanford Medical and even though it is supposed to be for “professionals”, the information si really easy to access for anybody.

[@lorieann4748]

Thank you.

[@ZyshanIbrahim]

Really helpful Btw are you looking for video editor?

[@mediterraneanminutes]

Thanks for inquiring but no, I’m still at the level of doing it myself.

[@charleshude1242]

Thank you so much

[@mediterraneanminutes]

@@charleshude1242 Sure and if you have other questions as you go through the journey, just send me a note! Cheers, Caroline (and PS, if you could find the time to go back to Amazon and leave a review, I’d be super grateful!)

[@tereclemmer7923]

Great information, thanks! I'm not a big snacker. Usually, two meals a day plus a snack are more than enough for me.

[@phillipsmom6252]

Interesting, thanks. 👍😀

[@bobburke8727]

Enjoy your videos and recently purchased your book. I noticed in some of your recipes you use bacon. Thought that was a no-no on the Mediterranean food plan?

[@mediterraneanminutes]

Hi Bon. So glad you are along for the healthy ride. Actually, the Mediterranean diet principles do provide a spot for red meat, including bacon. Not much of it and not often (a couple of times a month). I have pretty much given up on red meat myself, but it is ok provided it is enjoyed very rarely. For example, I use to put some bacon in my bean soup, a small amount to add flavor and spread over 8-10 servings. But as a rule, go ahead and enjoy it for a treat if you really want that flavor! Cheers, Caroline

[@charleshude1242]

Hi I got your book on Saturday. I find most of it really great but I'm not very much of a logger. But here's my question when it comes to protein. How do you determine how much you should get a day do you make it from my weights 271 lb but I want to get to 234 how much protein should I have a day. So when you look at your meal plan where it says like 3 oz of chicken do I bump that up

[@mediterraneanminutes]

Really excellent question, Charles. There is a pretty simple path to determine the healthiest amounts to eat. Start at the USDA DRI link I provided in the book and identify your numbers (male, age, height, current weight), it will give you a calculation of how many calories you should consume to maintain that weight. Then, keep in mind that a pound is 3500 calories and the safest way to lose weight and keep it off, is to reduce your calorie amount by 500 calories per day (or 1 pound a week). Then go to the macroutrient chart I provided and look up your balance of macronutrients based on calorie goal. And finally, using the macronutrient details, you can figure out how much to add to those 1500-calorie day menus I provided. Knowing you are trying to lose 36 pounds, you might want to check in with a medical professional who could help you plan a way to speed up the process and do it in a healthy way and in a way that will ensure you will keep it off. Hope this helps and best of luck! I know your can do it, it sounds like you are really dedicated. Cheers, Caroline

[@kerryannmoor5908]

Hi Carolyn, Could you speak about sour dough bread and it's nutritional benefits please.

[@mediterraneanminutes]

Hi Kerry Ann, sorry for the delayed response while I was away on vacation. Sour dough can be a healthy option, especially when made with whole grain flours. Without getting into great detail in the space of this comment stream, there is a fair amount of information about it that I think this link might help answer your questions in more detail from webmd.com. www.webmd.com/diet/sourdough-bread-good-for-you

[@kerryannmoor5908]

@@mediterraneanminutes thanx Carolyn

[@megabaneen8057]

I like your channel. Happy to have found u. Great info but why .36? How to squeeze 20-30% of protein and calories into med diet?

[@mediterraneanminutes]

HI Meg - The actualy calculation is .8 grams per kilo of body weight but knowing that most of my audience are Americans and not used to the metric systrem, I converted it. It is also important to point out that generally it is recommended that seniors should get even more… 1-1.2 grams per kilo of body weight. Also, I have a book coming out at the beginning of August that will provide 30 days of menus that balance these requirements and typically, on Wendesdays, I also post examples in my Community tab. You can go there and scroll back in the history of the post feed to see quite a few ideas.

[@charleshude1242]

What do you think about intermediate fasting with MTD

[@mediterraneanminutes]

Hi Charles… good question and one I’ll have to get back to you on for specifics as it relates to the Mediterranean diet. There has not been any recent published research specifically in this area but I will go back and do more homework to see if I can give you a better answer. Cheers, Caroline

[@charleshude1242]

Oh I also forgot to tell you. You have the best information and you give so much detail. I appreciate it

[@mediterraneanminutes]

@@charleshude1242 How nice of you to say so, Charles. It really gives me a boost. I try really hard to get things right for everybody and don't always succeed but I work at it! Cheers, Caroline

[@garyrobinson3991]

Up my protein from one egg with w/meal toast to 2 eggs with toast. This played havoc with my stomach. Terrible bloating, stomach ache and constipation. Do you know why this would be? Thanks

[@mediterraneanminutes]

@@garyrobinson3991 Sorry Gary, I don’t think I can point to anything about eggs in particular other than a fairly rare intolerance for eggs that some people have so I can’t speak to your issue. If it continues though, a visit with a health professional would probably be in order. Sounds like something in your gut microbiota isn’t happy. Best of luck with finding a better answer though! Cheers, Caroline

[@gdgirouard]

I couldn’t find the link to the FDA site?

[@mediterraneanminutes]

OMG, I am SO glad you sent me a comment. I completely forgot to add the link to the USDA calculator which you can find right here… www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator Thanks much for bringing it to my attention! Cheers, Caroline

[@deannadenmead9780]

It’s frustrating that I cannot eat legumes without it spiking my blood sugar! I love a more vegetarian diet, so trying to figure out how to stay in normal range A1C. I also need the fiber of legumes!

[@mediterraneanminutes]

I’m sure there is a way to make it work for you, Deanna. Have you tried working directly with a nutritionist to build a diet that fits you exactly? Legumes generaly are slower spikers because they have plenty of fiber and other nutrients to slow down the absorption process unlike fruit juices and other fruits. I hope you are able to solve the problem and I bet you will since you are clearly dedicated to doing it! Good luck and good for you… XO Caroline

[@deannadenmead9780]

@@mediterraneanminutes My MD is sending me to an endocrinologist. Hopefully they will be able to help me without meds. According toto my DNA I don’t metabolize carbs normally.

[@mediterraneanminutes]

@@deannadenmead9780 Oh so glad to hear you are taking action. Good luck with it!

[@evebenoit6368]

I turn to your channel for great recipes. But this video........Sorry Carolyn, but it contains several misinformations. Keto is NOT high protein, it is high fat and medium protein. Also, medical research has shown that as people age, their body does not process protein efficiently, and they actually need more than young adults. The USDA recommendations are way too low for seniors. Sarcopenia (muscle loss) is a real danger to seniors mostly due to this. And it is misleading to affirm that excess protein will be converted to fat. No. Excess calories cause fat gain, whatever the source. The only caveat for large amounts of protein is for persons with renal issues, which are fortunately rare.

[@mediterraneanminutes]

Hi Eve and thanks for your thoughtful input. I agree with some of it and disagree with other parts but I’m glad you are participating in the conversation. Of course, you are right about keto. The recommended macro split for the keto diet is 70% fat, 5% carbs and 25% protein, so it is similar in protein weighting to the Med Diet. Likewise, as people age, their protein requirements change too, with research suggesting as much as 1-1.2 grams protein per kilo of body weight, not the standard .8) and while the USDA DRI’s calculations are not perfect, they are directional for people unfamiliar with how to follow a balanced diet (and as I mention in the video, the Mediterranean diet macro spilt actually results in more heavily weighted percentage of protein). Thanks for helping me highlight this fact to the seniors in the audience! Excess calories do result in excess fat and that is probably a good subject for another video. However, in this discussion of protein’s role in our diet, it is also true that excess protein has no where to be stored in the body unlike carbs and fats, and so converts to fat as well, something many people may not be aware of. I point these things out because I want to help people who are not as familiar with nutritional science as you are, to get the fundamentals. And I appreciate that you shared some important points too.

[@shetaz905]

@@mediterraneanminutes Brava! Well explained. You are a voice of reason in this protein crazy KZbin environment. I just spoke with my Internal Medicine doc who also has a Ph.D. in biochemistry. She, too, is weary of this high protein craze.

[@margedunkle7643]

Where can I see the Wednesday meals?

[@mediterraneanminutes]

Hi Marge - If you go to the Community Posts menu on my channel, you can scroll back and see about 45 of them over the last year! I am in the process of publishing a new workbook to help everyone follow the diet which will include all new menus as well so please stay tuned!

[@alexmacleod9727]

right, so if we eat less protein, we have to eat more carbs and or fats, so what happens to them?

[@mediterraneanminutes]

Hi Alex, good question and the answer is that it is all about balance between the three macronutrients are that essential to health and what your body, in particular, needs to maintain that health. Carbs and fats play very different roles in maintaining health and I plan to address both carbs and fats in future videos. Since this space isn't conducive to a long answer, I can give you a starting point with a few links that will explain the importance of fats (www.health.harvard.edu/staying-healthy/know-the-facts-about-fats ) and role of carbs (nutritionsource.hsph.harvard.edu/carbohydrates/) but of course, there are lots and lots of resources for information. In my comment about Americans eating more protein than they need, I didn't raise the issue that Americans also, in general, eat more calories than they need, hence the high rates of overweight and obese people in the population. So for lots of people, it would not be a question of replacing protein calories with calories from carbohydrates and fats, just a question of finding the right amount of calories to maintain your health and weight (or lose some if that's your goal) and creating an everyday balanced diet that meets those goals. I hope this gives you a little bit of insight into a somewhat complicated subject. Cheers, Caroline

[@margedunkle7643]

Where is the comity post for Wednesday meal?

[@margedunkle7643]

Where is the community post for Wednesday meals?

[@mediterraneanminutes]

Hi Marge - Hopefully, you've been able to find it when you pull down the menu on the channel for "Community Posts" and scroll back through time to see about 45 of them. I am preparing better new ones to accompany my upcoming workbook/journal that I hope to publish later in July!

[@dawnsullivan192]

Hello. Just wondering what your educational background is and where your expertise on this subject comes from. Thank you.

[@mediterraneanminutes]

Hi Dawn - I have studied nutrional health at Stanford University Medical School and continue my studies there. I rely on staying current on the foundation of scientific research through analysis of publications and published medical journals. Especially when there is much conflicting information, it helps to have a solid foundation in knowing how to analyze results, which forms of research are most reliable, how to recognize the markers for “sponsored” research, and meta-analyses, which provide indicators but non-definiitive answers too. To be sure, nutritional science is always a moving target and there are new things to uncover, correct, or discover every year.

[@dawnsullivan192]

@@mediterraneanminutes Thanks for your response!

[@mediterraneanminutes]

@@dawnsullivan192 You’re welcome, Dawn. It’s always important to know where information comes from, especially in this category when it affects our own health. I make every effort to stay on top of new research because as we’ve seen in the past, what is considered good today, might not be proved true tomorrow! Cheers, Caroline