Spanish keto mediterranean diet to address our current health crisis of obesity, high cholesterol, and inflammation
Why Keto Diets Work and are Healthy to do
Are you tired of failing at diets that don't work or just plain aren't healthy for you? Look no further than the Keto diet. A diet where you eat high amounts of healthy fats and minimal carbs, resulting in changing your fuel source from glucose to ketones. This shift results in lower inflammation and oxidative stress, less cancer cell growth, increased mitchondria levels, increased sensitivity to insulin preventing insulin resistance, improves brain health by increasing BDNF production, and easy weight loss. Don’t believe it? Let me convince you. The ketogenic diet converts the body into a fat-burning metabolism known as ketosis which basically means that your body is producing energy from ketones rather than glucose. Ketones are made from fat and your body has no problem running on ketones instead of glucose.
Ketosis is not to be confused with the serious condition known as diabetic ketoacidosis which occurs in type 1 diabetes and is a life-threatening condition. Sometimes nurses and doctors confuse these two which are completely separate physiological states.
Firstly, the Keto diet has several health benefits, one of which is less cancer cell growth. Studies show that consuming sugary carbs can increase cancer cell growth. Consuming a low amount of healthier carbs keeps your glucose levels down, as a result, less cancer cell growth. It’s a scary concept, but the science is there. The Keto diet not only provides better health but helps lessen the chance of cancer growth.
Secondly, the shift from glucose to ketones as fuel means less inflammation. Pictures of inflammation in the human brain show that glucose is associated with inflammation while ketones are associated with less inflammation. The Keto diet aids the body in producing less inflammation, resulting in a healthier you.
Thirdly, weight loss is a well-known benefit of the Keto diet. Keto diets focus on the use of healthy fats and a low amount of carbs, resulting in overall weight loss. It could be just the thing you need to get to your goal weight.
Ketosis has been used in conventional medicine for epilepsy and has also shown effectiveness in treating the following conditions:
Type 2 diabetes
Polycystic ovarian syndrome (PCOS)
Acne (often caused by growth hormone in milk, excess androgens, and high sugar intake)
Insomnia
Fatigue
Difficulty losing weight
Headaches
Insulin resistance
Metabolic syndrome
Alzheimer’s
Parkinson’s
Neuropathy
Lowers cholesterol and triglycerides
Increases HDL
Increases the size of LDL particles, reducing their tendency to stick to blood vessels
Obesity
Cancer
Improves fasting glucose and hemoglobin A1c levels
Autism
Multiple sclerosis
Brain trauma
ALS (Lou Gehrig’s disease)
How do you achieve a ketogenic state?
Ketosis is fairly simple to achieve. All you have to do is keep your carbohydrate intake less than 50 grams a day and after 3-4 days you will be in ketosis. Some individuals must keep their carbohydrate intake less than 30 grams a day to shift into ketosis and lose weight.
There are monitors like Keto-Mojo that require blood and they are much more precise than the urine strips. However, the urine strips are just fine if you want to see if you are in ketosis or not.
“Diets typically have a starting point and an endpoint, often resulting in weight regain when individuals discontinue them. This occurs because the root causes of weight gain, such as psychological and lifestyle factors, are not effectively addressed. This is why I would recommend that people continue on a 50 grams of net carbs Mediterranean diet after a keto diet.”
Why does ketosis work? Let's dive into the reasons:
Decreased appetite: In ketosis, you won't feel as hungry, making it easier to stick to your dietary goals.
Increased fat-burning and decreased fat storage: Ketosis promotes efficient fat burning, helping you shed those extra pounds.
Greater efficiency in burning fat: Your body becomes a fat-burning machine, utilizing stored fat more effectively.
Increased thermic effect from protein consumption: Protein consumption in ketosis boosts your metabolism, aiding in calorie burning.
Boosted glutathione levels in the brain: Ketosis repairs memory problems by increasing glutathione levels, enhancing cognitive function.
Reduced inflammation: Ketosis has anti-inflammatory effects, lowering the risk of chronic diseases.
Restored mitochondrial function: Mitochondria, the powerhouses of cells, function optimally in ketosis, promoting overall health.
Reduced oxidative stress: Ketosis helps combat oxidative stress, protecting against cellular damage.
Promising for brain health: Ketones are a preferred fuel source for the brain, making ketosis beneficial for those with insulin resistance, Alzheimer's, and dementia.
Effective weight loss: With its lower calorie nature, a ketogenic diet aids weight loss without leaving you hungry or deprived.
Mimics fasting and calorie restriction: Ketosis mimics the benefits of fasting and calorie restriction, including reduced inflammation and improved health.
So, why wait? Embrace ketosis and enjoy the advantages of this remarkable dietary approach!
What can I eat on keto?
I recommend the "Spanish Ketogenic Mediterranean Diet" (SKMD), a protein-rich, low-carb diet like no other! With virgin olive oil as the star fat source, a moderate indulgence of red wine, and a bounty of green veggies and salads for carbs, this diet is all about balance. And let's not forget the protein power from fish, which knows no limits! It's an unlimited calorie feast, but remember, aim for a daily intake of 30g of carbs, 30ml of olive oil, and 200-400ml of red wine. Get ready to embark on a culinary adventure! 🥗🍷🐟
This diet includes 3 portions (200 g/portion) of vegetables daily: 2 portions of salad vegetables (such as alfalfa sprouts, lettuce, escarole, endive, mushrooms, radicchio, radishes, parsley, peppers, chicory, spinach, cucumber, chard and celery), and 1 portion of low-carbohydrate vegetables (such as broccoli, cauliflower, cabbage, artichoke, squash, tomato and onion). 3 portions of salad vegetables were allowed only if the portion of low-carbohydrate vegetables were not consumed. Salad dressing allowed were: garlic, olive oil, vinegar, lemon juice, salt, herbs and spices.
For protein, there are two blocks: the "fish block" and the "no fish block". The "fish block" encompassed all types of fish except for larger, longer-living predators like swordfish and shark. On the other hand, the "no fish block" included meat, fowl, eggs, shellfish, and cheese.
Both protein blocks are enjoyed separately, with at least 4 days of the week dedicated to the "fish block". So dive into a culinary adventure and savor the flavors of each block individually!
Discover the ultimate Mediterranean keto food list to fuel your ketosis journey! 🥑🍅🍋
🍗 Proteins: Indulge in a variety of fish, seafood, poultry, eggs, and moderate amounts of red meat.
🥥 Fats: Elevate your dishes with olive oil, avocado oil, and dairy and coconut oil in moderation.
🥦 Non-starchy veggies: Enjoy the freshness of salad greens, broccoli, cauliflower, tomatoes, and zucchini.
🍓 Low-carb fruits: Savor the sweetness of avocado, strawberries, blueberries, lemons, and cantaloupe.
🌿 Herbs and spices: Spice things up with black pepper, chili powder, paprika, and garlic.
🌰 Nuts and seeds: Satisfy your cravings with almonds, walnuts, hazelnuts, and pistachios.
🍯 Sweeteners: Delight your taste buds with stevia, monk fruit, and other keto-friendly options.
What foods should you avoid?
Avoid grains and legumes, and most fruits, and the humble potato - all packed with moderate to high carbohydrate content. If your carbohydrate intake crosses the 50-gram mark, you'll shift out of ketosis. And here's the sweet truth: staying away from sugar, even with a low carbohydrate intake, is key. It is also a good idea to focus more on monounsaturated fats, and omega 3 fats more than saturated fats. Especially with heart disease still being the number one killer.
Now, here's a little treat - small amounts of berries, nuts, and seeds may be okay. Just keep an eye on your carb intake, so you don't exceed 50 grams a day. If you do not lose weight and that is your goal you may need to cut down to 30 grams of carbohydrates a day. Personally, I love using the free app Carb Manager to track my food intake. It's like having a personal coach, telling me exactly how many carbs, fat, and protein I'm enjoying. Bon appétit!
Say goodbye to trans fats (margarines and their sneaky cousins) and processed meats with added sugar. Limit yourself to just two cups of coffee or tea, but make sure to hydrate with a refreshing 3 liters of water each day. And hey, avoid artificial sweeteners like saccharin, cyclamate, acesulfame, aspartame, and sucralose. Cheers to a healthier lifestyle!
Low-carbohydrate diets have emerged as a powerful tool for targeted fat loss and muscle preservation. What's more, long-term studies have shown that a higher protein intake can lead to improved body composition, even with similar weight loss. But that's not all! A diet rich in Monounsaurated fats prevent the dreaded central fat redistribution. And if that's not enticing enough, a high unsaturated fat diet has been found to be more effective in preserving lean mass compared to low fat or low carbohydrate diets. Plus, the Polyunsaturated fats found in fish, such as DHA and EPA, demonstrate "anti-obesity" effects as well as lowering insulin resistance. It's time to embrace the power of nutrition!
Are there any supplements required for ketosis?
Ketogenic diets can lead to a few deficiencies such as potassium and magnesium. I usually recommend potassium bicarbonate, magnesium glycinate, and fish oil. Some people need to use a fiber supplement if they become constipated or can take Magnesium to bowel tolerance (enough to have the bowel move, but not creating a loose stool.) 1-2 tablespoons of ground flax seeds ( as long as you do not have estrogen dominance) provides a lot of high quality fiber as well and anti-inflammatory omega-3 fatty acids.
How long should one do ketosis?
Determining the duration of a ketogenic diet is best left to your doctor. However, it's crucial to consider a few key points. Ketogenic diets, when followed for an extended period, may exhibit signs of reduced thyroid function. This occurs because our bodies naturally store fat for energy in times of scarcity. As you embark on a ketogenic journey, your brain may perceive a scarcity of food and consequently slow down your metabolism to conserve energy. Stay mindful of these fascinating dynamics!
One way to tackle this is by indulging in a carb-loaded feast for a day, signaling to your brain that a bountiful food supply is at hand. This temporary departure from ketosis will be swiftly followed by a return to your low-carb routine within a few days. Notably, your thyroid function will receive a boost from this generous influx of carbohydrates. For some, this approach offers the best of both worlds: the benefits of ketosis throughout the week, and a guilt-free opportunity on the weekend to relish in carb-rich delicacies without the worry of weight gain. All diets end eventually so think of this more as a lifestyle change if it works for you. If you notice tremendous benefits then it may be worth discussing with your doctor how this can work as a lifelong strategy.
Embarking on the ketogenic diet is an adventure best undertaken with medical supervision, as it involves the risks of ketosis and significantly reducing carbohydrate intake. However, it's fascinating to discover how our own bodies can rapidly benefit from ketosis, especially for those with insulin resistance. With the alarming rise in obesity and diabetes rates, it's no wonder that ketosis is gaining popularity. Let's embrace this remarkable mechanism and pave the way towards a healthier future!
Get ready to embark on a healthy journey with the captivating Spanish Keto Mediterranean Diet !
references: https://nutritionj.biomedcentral.com/counter/pdf/10.1186/1475-2891-7-30.pdf
