Category Archives: Ketogenic Mediterranean Diet

There’s Another Ketogenic Mediterranean Diet

I spoke today with a reporter with First for Women who’s working on a ketogenic Mediterranean diet article to be published later this year.

In preparing for my interview I ran across a book at Amazon.com called The Ketogenic Mediterranean Diet, written by a dietitian and published in Jan. 2017. Amazon also has a ketogenic Mediterranean diet cookbook. I haven’t read either book. But here’s an interview with the dietitian author.

A couple months ago I searched the U.S. Amazon.com site for the most popular diet and/or weight loss books. Three of the top five were ketogenic.

I’ve had a free Ketogenic Mediterranean Diet on the Internet since 2010, and published my first comprehensive KMD program with recipes, etc., in 2012.

Wake Forest University is doing a study on a modified ketogenic Mediterranean diet and its effect on Alzheimer’s Dementia. I hope to see results published in 2019.

Thus far, there are five ketogenic Mediterranean diets: mine, the dietitian’s, the Spanish researcher’s from 2008, the Italian researcher’s (Paoli et el) and Wake Forest’s (assuming it’s different than the others).

Steve Parker, M.D.

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Today’s Best-Selling Diet Books at Amazon

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As of 0130 hrs August 2, these are the top five diet and/or weight-loss books at Amazon.com. (If you’re not in the U.S., your country may have its own separate URL.) In order of top sellers first:

  • The Complete Ketogenic Diet for Beginners (#5 on best-seller list)
  • Instant Loss Cookbook (#8)
  • The Ketogenic Diet (#40)
  • The Plant Paradoz Cookbook (#42)
  • The Easy 5-Ingredient Ketogenic Diet Cookbook (#50-something)

I was fully aware ketogenic diets are popular now, but I didn’t realize just how popular! Both of my books on this page feature a doctor-designed ketogenic diet based on the healthy traditional Mediterranean diet.

Sadly, none of my books are best-sellers. I may have to start begging for donations from my blog readers. Poor, poor, pitiful me.

Steve Parker, M.D.

Steve Parker MD, Advanced Mediterranean Diet

Two diet books in one

Ketogenic Diets Resurgent

https://platform.twitter.com/widgets.js

Click the top link above for a five-year Google trend on “ketogenic diet.” WordPress.com doesn’t allow me to embed the graph and I’m not smart enough to use WordPress.org.

A snippet from a recent NBCNews article:

“A main benefit of the diet, and why many of its followers praise the eating plan, is weight loss. Multiple studies show promising results: In a study in The American Journal of Clinical Nutrition, obese men dropped about 14 pounds after following the diet for a month. And in a longer-term study published in Clinical Cardiology, obese adults adhering to a ketogenic diet for about six months noticed significant weight loss — on average, 32 pounds — as well as reductions in total cholesterol and increases in beneficial HDL cholesterol. A review study in the European Journal of Clinical Nutrition also found that the weight loss seen within the first three to six months of following the keto diet was greater than the loss from following a regular balanced eating style.”

Source: Happier, Healthier, Smarter, BETTER: Life tips | NBC News

So I expect to sell more copies of my KMD: Ketogenic Mediterranean Diet book. Someone’s keto Mediterranean diet is even mentioned in the NBC News article.

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Ketogenic Diet: More Muscle Gains and Fat Loss

exercise for weight loss and management, dumbbells

Not P.D. Mangan. Visit Rogue Health and Fitness for his pic.

If you’re not reading Rogue Health and Fitness by PD Mangan, start today.

For example:

“What happens when you combine weight lifting with a very low carbohydrate ketogenic diet (VLCKD)? You get greater muscle gains and more fat loss than when compared to a conventional diet.

The study looked at a group of “college aged resistance trained men”, and put them on either a conventional Western diet or a VLCKD.

The conventional diet was 55% carbohydrate, 25% fat, and 20% protein, similar to what lots of people eat, though a bit higher in protein, a bit lower in fat.The low-carb diet was 5% carbohydrate, 75% fat, and 20% protein.

Note that protein, the main macronutrient responsible for muscle growth, was the same in both groups. Both groups did resistance training three times a week for 11 weeks.

The very low carbohydrate group gained twice as much muscle as the conventional group, 4.3 kg vs 2.2 kg.The very low carbohydrate group lost 50% more fat than the conventional group, -2.2 kg vs -1.5 kg.”

Source: More Muscle Gains and Fat Loss on a Ketogenic Diet – Rogue Health and Fitness

For an excellent version of a ketogenic diet, see KMD: Ketogenic Mediterranean Diet or The Advanced Mediterranean Diet (2nd Ed.)

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Ketogenic Diets Poised for a Resurgence

 

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Men’s Fitness has an article praising ketogenic diets, with a focus on effects on athletic performance. Inexplicably, the piece doesn’t mention my Ketogenic Mediterranean Diet. The KMD is also presented as an option in The Advanced Mediterranean Diet (2nd ed.). A quote:

“Timothy Noakes, M.D., is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. While his name may not ring a bell here in the U.S., he’s a full-blown celebrity in his native South Africa and one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option”—say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun—and evidence of his teachings seems to be everywhere, mostly in the form of the nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes’ celebrity these days is such that he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic weight loss a result of the Noakes Diet?” No one is sure about the president, but his wife, definitely: She’s lost 66 pounds following the Noakes plan.

Source: The Truth Behind the World’s Most Cutting-Edge Fat-Burning Performance Meal Plan: The Keto Diet

Steve Parker MD, Advanced Mediterranean Diet

Two diet books in one

Countering Constipation on a Ketogenic Diet

I’ll admit that constipation can be an occasional problem with my Ketogenic Mediterranean Diet. I usually recommend fighting it with higher fiber consumption, Metamucil, or cabbage soup.

Georgia Ede, M.D., has a good article on constipation that is sometimes seen with ketogenic diets. Some think it’s related to low fiber content of the diet. But Dr. Ede found a study that indicates cutting down on fiber consumption helps alleviate constipation! A quote from the good doctor:

If you experience constipation on a ketogenic diet, it is not because you are eating less fiber; it is most likely because you have started eating something that you were not eating before (or a larger amount of something you didn’t eat much of before) that is hard for you to digest. In order to eat a ketogenic diet, which is a high-fat, limited protein, ultra-low-carb diet, most people find themselves turning to high amounts of foods that are notoriously difficult to digest, including nuts, low-starch vegetables such as crucifers, and full-fat dairy products.These foods just so happen to be 3 of the top 5 causes of chronic constipation, regardless of what kind of diet you choose to eat.

Read the whole enchilada for her tips on countering constipation.

Steve Parker, M.D.

Recipe: Apple, Pecan, Blueberry Lunch Bowl

paleobetic diet, diabetic diet, low-carb diet

So simple even a redneck can make it (I is a redneck)

Since I provide you with nutritional analysis below, you can easily work this meal into the Advanced Mediterranean DietLow-Carb Mediterranean Diet, or KMD: Ketogenic Mediterranean Diet.

Ingredients:

2.5 oz (70 g) apple, diced (“red delicious” variety works well) (this is half a medium-sized apple)

2.5 oz (70 g) pecans, crumbled into small pieces

2.5 oz (70 g) raw blueberries

Instructions:

Mix all together in a bowl, then enjoy. I know a lotta you bros will just eat all the components individually—but try the mix once for new flavors.

Servings: 1

Advanced Mediterranean Diet boxes: 1.5 fruit, 2 fat

Nutritional Analysis:

76% fat

20% carb

4% protein

570 calories

30 g carbohydrate

10 g fiber

20 g digestible carb

1.4 mg sodium

421 mg potassium

Prominent features: Quick and easy. Rich in copper, manganese, and thiamine. Inadequate protein to get you through the day, but you’ll make up for it at breakfast or dinner.