Category Archives: Ketogenic Mediterranean Diet

The Jerusalem Post: Has The Mediterranean Diet Gone Keto-Crazy? 

Olive oil is a prominent component of the Mediterranean diet

The Jerusalem Post has an article comparing and combining the Mediterranean and ketogenic diets:

Why choose a favorite when you can have both? Instead of making the tough Keto vs Mediterranean diet decision, many people have instead decided to combine the most appealing parts of the two diets to create a new option called the Keto Mediterranean Diet (KMD). Macronutrients are divided as follows:

• 7-10% carbs

• 55-65% fat

• 22-30% protein

• 5-10% alcohol

What is The Keto Mediterranean Diet Food List?

• Fats – olive oil, coconut oil and avocados

• Proteins – fish, cheese, eggs and lean meats • Vegetables – non-starchy varieties

• Red wine – moderate amount

• No sugars, starches, grains allowed

Carbs are limited, the way they are with the Keto diet and red wine is allowed, like in the Mediterranean diet. For people who want keto results and still enjoy going out at night for a drink, this seems like a good compromise!

Keto Mediterranean Diet Pros and Cons

Pros:

• Benefits of the Keto diet while still enjoying a glass of red wine

• More flexibility in food choices

• Healthy option  for diabetes sufferers

• Lower risk of experiencing keto-flu symptomsCons:

• Constant checking to make sure you are still in ketosis

• No strong boundaries which could weaken the results you experience

Source: Has The Mediterranean Diet Gone Keto-Crazy? – Special Content – Jerusalem Post

Unfortunately, I see nothing in the article that you can use from a practical standpoint unless you’re a dietitian or nutrition nerd, like me.

Steve Parker, M.D.

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com.

Steve Parker MD, Advanced Mediterranean Diet

Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords. com.

 

Are Ketogenic Diets Nutritionally Deficient?

From the journal Nutrition:

Objective

A 12-week ketogenic diet was shown to have many beneficial effects in healthy obese adults, but it is not clear if the supply of micronutrients is adequate.

Methods

In 35 adult individuals with BMI above 30, the intakes of minerals and their serum levels were analyzed at baseline and at weeks 4 and 12 of the ketogenic diet intervention. The intake of vitamins and serum antioxidative potential were also investigated.

Results

Throughout the diet the intakes of magnesium, calcium, iron, phosphorus and potassium were below recommended values, but their serum levels always remained within the reference range. Nevertheless, the level of calcium decreased significantly (from 2.52 ± 0.10 mmol/L at baseline to 2.36 ± 0.07 mmol/L at week 12, P < 0.001) which could be due to the omission of legumes and reduced dairy intake or due to the high fat intake alone. The levels of phosphate increased concomitantly. Calcium serum levels were negatively associated with ω-6 but not with ω-3 unsaturated fatty acid intake. The intakes of water-soluble vitamins were also too low. However, the antioxidative potential of serum did not change during intervention.

Conclusion

Careful choice of foods which would provide the necessary micronutrients is of utmost importance when consuming ketogenic diet. In the 12 weeks the decreased intakes did not reflect in serum values, but special attention to calcium should be advised if such diet is recommended through longer periods.

Source: Assessment of micronutrients in a 12-week ketogenic diet in obese adults – ScienceDirect

Steve Parker, M.D.

A ketogenic diet — including a “careful choice of foods which would provide the necessary micronutrients” — is one of two options in The Advanced Mediterranean Diet.

Steve Parker MD, Advanced Mediterranean Diet

Click the pic to purchase at Amazon.com

Don’t Confuse MY Ketogenic Mediterranean Diet With Others

I don’t know Dodie’s Doodles but she reviewed a competitor to my KMD: Ketogenic Mediterranean Diet at Amazon.com on May 30, 2018. She gave it two stars out of five. Here’s her review in toto:

This book, by Robert Santos-Prowse, a dietician, is not what you want. It’s a little over 180 pages, and the first 50 PAGES are how your digestive system works. Seriously, from the fact that your teeth chew your food all the way down your intestine, as if that’s why you bought the book. Yawn. No offense, but stick with the original by Dr. Steve Parker, who also has an acclaimed cookbook, and I recommend that. He’s the one you want and he has an author’s page here on Amazon.

The book Dodie reviewed is The Ketogenic Mediterranean Diet: A Low-Carb Approach to the Fresh-and-Delicious, Heart-Smart Healthy Lifestyle.

For a free taste of my Ketogenic Mediterranean Diet, click here. For the full monty and to support this blog, click the pic below.

Steve Parker, M.D.

Probably under $13 at Amazon.com in the U.S.

Another Physician Discovers the Ketogenic Mediterranean Diet

Colin Champ, M.D., published an article on his version of a Ketogenic Mediterranean Diet.

“The Study Participants – The Mediterannean Ketogenic Lifestyle

Regardless, the study was a massive success, as it allowed 40 overweight individuals with an average BMI of 37 to switch from their diabetes-provoking diet containing over 50% carbohydrates for 12 weeks. Ketosis was apparently confirmed via ketone strips in the morning. This concerns me, because if they were urine strips, after 2-3 weeks they would have been inaccurate. Once again, we must question whether it was a ketogenic diet or simply a very low-carbohydrate diet. Yet, the proof is it the pudding as the Spanish Ketogenic dieters experienced an average reduction in bodyweight from 240 to 208 lbs. Most importantly, there was a clear loss of fat over muscle. Blood pressure dropped, blood lipids improved, triglycerides divebombed as they were cut in half, blood sugar dropped by almost 20 mg/dl, and HDL cholesterol – a difficult number to budge – rose significantly. Take note, as expected, the largest reduction overall was the massive drop in triglycerides, which is especially important as elevated triglycerides are strongly associated with an increased risk of stroke, heart disease, and cancer.

Globally, all of these changes are desired. The question I pose, is can we take this a step further to encourage a full-blown Mediterranean Ketogenic Diet? I have been following what I consider a Mediterranean Ketogenic Diet for years by combining the cultural and social aspects of my Southern Italian heritage along with the scientific approach of the ketogenic diet. Sounds complicated? It’s not. In fact, it is so simple, that I have distilled it down to seven steps that are so simple, your great-grandfather likely followed most of them (mine certainly did).”

Source: The Mediterranean Ketogenic Lifestyle – Colin Champ

Compare with my version.

Odd cover, huh?

Steve Parker MD, Advanced Mediterranean Diet

The KMD is also here

Can a Ketogenic Diet Prevent or Treat  Alzheimer’s disease?

Sunny’s Super Salad

Maybe…we don’t know yet. From a recent scientific article:

“Highlights

•Impaired brain glucose metabolism and amyloid β plaques are associated with Alzheimer’s disease pathology.

•Ketones provide an alternative metabolic precursor to glucose in the brain.

•Ketogenic diets likely reduce amyloid plaques and may reverse their neurotoxicity.

•Modern diets high in carbohydrates may contribute to increasing Alzheimer’s incidence.

•The ketogenic diet (including carbohydrate restriction) might be useful in the management of Alzheimer’s disease.”

Source: The ketogenic diet as a potential treatment and prevention strategy for Alzheimer’s disease – ScienceDirect

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.

Front cover

Today’s Best-Selling Diet Books at Amazon

Front cover

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