#YouFirst Daily Tip | Mediterranean Diet + Heart Health
Video taken from the channel: Cleveland Clinic
How to COMBINE the KETO and MEDITERRANEAN DIETS!!!
Video taken from the channel: Total Health with Dr. Nick
How To Lose Weight with the Mediterranean Diet
Video taken from the channel: Kim Foster, M.D.
This diet clearly overlaps with most USDA Dietary Guidelines, perhaps with a few additional specifications, and offers some advantages compared to other popular diets. The 2019 U.S. News and World Report Best Diets ranks the Mediterranean Diet number 1 in Best Diets Overall and gives it an overall score of 4.2/5.Benefits and Harms of the Mediterranean Diet Compared to Other Diets NCBI Bookshelf. A large number of epidemiologic studies have investigated the association between diet and mortality and morbidity.
Of particular recent interest is the Mediterranean diet, first described by Ancel Keys over 50 years ago. This diet is characterized by high intake of olive oil, fruits and vegetables, whole grains and.With the Mediterranean diet, which features lots of fresh fruits, vegetables, grains and seafood, moderation is key. No food is off limits.
With the paleo diet, fresh vegetables and in-season.Results. The low fat group lost 6.4 pounds (2.9 kg), the low carb group lost 10.3 pounds (4.7 kg), and the Mediterranean diet group lost 9.7 pounds.
When looking at a side-by-side comparison of the Mediterranean diet compared to the DASH diet plans they vary slightly in whole grains, fruit and vegetable servings per day. However, the Mediterranean diet differs greatly in the amount of fish, lean meat, and sweets consumed.The Mediterranean diet emphasizes mostly nutrient-rich, whole food ingredients like fruits, vegetables, healthy fats, and whole grains. Though it focuses primarily on.
The Mediterranean diet’s reliance on fresh foods means there are lower amounts of hydrogenated oils and higher amounts of fiber and other essential nutrients. Also, because most of the fat comes from olive oil, nuts and fish, this diet contains very little saturated and.The Mediterranean diet puts a higher focus on plant foods than many other diets.
It is not uncommon for vegetables, whole grains, and legumes to make up all or most of a.The Mediterranean diet might help you lose weight. While some people fear that eating a diet like the Mediterranean diet that is relatively rich in fats (think olive oil, olives, avocado and some.
The DASH diet allows more dairy products and meat, while the Mediterranean diet includes regular use of olive oil. A plant-based, vegetarian or vegan diet can also be a healthy way to eat. The most important thing is to focus on the overall quality of.
The Mediterranean diet is hailed to be one of the best and healthiest diets. It is rich in fish, olive oil, vegetables, whole grains, lean meats, nuts and is low on processed foods, refined sugars.Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in Mediterranean-style diets tend to come from unrefined, fiber-rich sources like whole wheat and beans.
These diets are also rich in fruits and vegetables, nuts, seeds, and fish, with only modest amounts of meat and cheese.The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is.
On the other hand, the traditional Mediterranean diet calls for about 50%–60% of daily calories from carbohydrates, 25%–35% of calories from fat (with saturated fat kept to minimal levels), and the.The Mediterranean diet is not a single diet but rather an eating pattern that takes inspiration from the diet of southern European countries. There is.
List of related literature:
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| from Functional Food Product Development |
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| from The Good Housekeeping Cookbook |
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| from Human Nutrition E-Book |
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| from Diabetes Cookbook For Dummies |
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| from Encyclopedia of Agriculture and Food Systems |
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| from Understanding Pathophysiology E-Book |
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| from Fit over 50: Make Simple Choices Today for a Healthier, Happier You |
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| from Manual of Dietetic Practice |
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| from The Better Period Food Solution: Eat Your Way to a Lifetime of Healthier Cycles |
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| from The Keystone Approach: Healing Arthritis and Psoriasis by Restoring the Microbiome |
95 comments
Wow… ok….. First off.. you are absolutely Beautiful….!!!
Your husband is a lucky guy.
Second I want to thank you for making this video. I hope to get a better understanding about this diet/way of eating and start as soon as possible.
Thank you again ❤️
hi Kim, i wanted to take a look at the shopping list but its not available anymore
Sounds too much like Keto-terian…
Also I am not sure I need more terminology with new names, but that’s just me…. “Mediterranean Keto”… works just fine
Being veg/vegan for 28 years: no cheese, no pizza, and no Italian pastry
Now on Keto: no pizza, no pasta, no pastry, no tomato, no onions
So as far as what most people consider “Italian food”: I guess I am out of luck:)…. for life..
thanks a billion. I learned a lot. shopping list link is broken, BTW
Link is bad https://drkimfoster.com/mediterranean-diet-shopping-list
My doctor put me on the Mediterranean Diet because I have high tryglicerides and cholesterol. I am a little overweight and I have lost seven pounds in in fourteen days. It is delicious and easy!!
Dr. Kim, I’m here from having lost weight on low-carb/keto many times. 2020 is my Mediterranean diet year. I have lots of weight to lose. I’ll be depending on you for support.
So basically, upgrade your keto by:
1. consuming good-quality olive oil as routine/primary fat source.
2. Also eat more fatty fish and less ‘conventional-quality’ meats (in favor of grass-fed, if including meat).
Presto: Keto-Terrarium Diet
Queen W rock star indeed �������������������� considering you have 14 children to take care of!! You’ll be an inspiration to your children‼️More power to you‼️
I ♡ this! You SHOULD do a cookbook asap to make that your “thing”! It’s sad our foods in America are so full of poisons. All because of greed.:( Thanks Dr. Nick!
Dr. Nick And Thomas deLaur are my favorite keto and health related channels Keep up the good work Doc.
I have found Dr. Kim to be very helpful and extremely knowledgeable on health and wellness.
Sounds like you really know exactly what you are talking about. OK I subscribed. Teach me now… Thanks and God bless…
Trying to reverse insulin resistance—anyone has this issue and this diet worked?
I don’t understand the point of this video, nothing added to normal keto diet??
Thank you Dr Kim so much for this video and for the “shopping list!” I have looked at Atkins Diet, South Beach, Starch solution and on and on. Each contradicts the other and then you don’t know what to do! This Mediterranean Diet seems balanced and sensible and your explanations of are really great. Thanks you inspired me to try it!
So how often are you recommended to eat grains on this Mediterranean diet? Once a day? Twice a week? Help please!!!
I had been told the way in which carbs were linked with weight gain and in most cases to stay away from carbohydrates, yet had by no means considered using them to slim down. The most important concept behind the 4 cycle fat loss technique is to condition your body to burn fat for energy rather than carbohydrates. https://goo.gl/rPBAaJ
I’m so happy to see this combination. I have high blood pressure. It doesn’t run in my family and i work out 4-5 times a week with cardio. So weird….I was looking up the Mediterranean diet but my job decided to do a keto challenge. I can’t believe I can combine. Yay!! I just found your page. I love it! I hope I can bring my blood pressure down so I can get off these meds ��
Awesome!!!!!! Can you please do a video of roasting nuts? I love the flavored ones but they have so much sugar and other ingredients that I don’t want. Thanks for this video love it!!!!!!
Hi Dr. Nick. Any recommendation for high quality brand of olive oil. I’ve read that not all olive oils are created equal. Thanks, as always, for sharing these informative videos.
Maybe not as new as you think Tom DeLauer did this 2 weeks ago https://www.youtube.com/watch?v=fqbbM7kzp0U
Were the peas on there by accident? Would they be considered keto with all the starchy carbs they contain?
Dr. Nick…The small fish you are referring to are smelts:) My parents ate them all the time too…
I live in Malta…. in the middle of the mediterranean sea, so more mediterranean than that…. We do not really have a history of wholegrain pasta. Our pasta is traditionally white. This is also true of the Italians. In relation to other grains, we do eat some wholegrains. The Italians, more than us, have dishes with ‘farro’ (spelt) while the Maltese use barley in soups and kusku (little round pasta balls, again white). We traditionally have a plant based diet but always as an accompaniment to meat and potatoes. The Italians have a primo and secondo, usually the first dish is a little pasta (50-80gr) with a simple red sauce, or white pasta with seafood, and a second dish, usually meat/fish and veggies and very few potatoes. A difference that can be seen is that the further south one goes, the more focus there is on just one dish. So a pasta dish would be a main course and is usually quite large. Baked pasta is an example. The Maltese have the tradition of soups like minestra and widow’s soup. Sometimes a second dish with meat and sometimes a second dish with sundried tomatoes, goat cheese, capers, pickles and olives follows. Olive oil is prevalent. We like to dip our nice crusty bread in olive oil. Some add a little salt/pepper and balsamico. Some add also some raw garlic. As regards women’s bodies, we are curvy… of course because we like our grains (have in mind sophia lauren etc). The slimmer ones, at least those whom I know, have given up on their pasta and bread.
Fast forward to 5:30 for start of actual content about how to combine diets:)
Like beggers and product sellers get a thumbs down from me, cant be arsed with arseholes.
I married into an Italian family. Wonderful!
I think the little fish were smelts.
They were fried and you ate the whole thing.
Mmmm!
Superficial information! She mentioned a lot of studies and researches without specific references. Just wanted to look pretty on YouTube.
It’s always great information. So I do thank you for that and you explain things well enough so that people have choices. I guess I was doing the Mediterranean keto diet all along..
Awesome video! I’ve been researching the Med. diet, and the more I find out, the more I want to start. I don’t do keto, but I do practice intermittent fasting. Practically all the different foods in the Med diet are so delicious, so I’m very interested in trying it out!
NOW YOU ARE TALKING! Happy video. MY lifestyle too. I was raised on bitter greens, za’atar, Greek Olives, arugula salads with fresh garlic (I still crush garlic with a mortar and pestle) sardines, and Spanish Olive Oil in the big gallon cans. Sadly, our food here in the US is so chemically polluted now and even fresh is not really “fresh” like in the Mediterranean — unless you grow it yourself. The Mediterranean diet is loaded with rich, healthy seafood and sun-ripened fruits. OH yes, and cracking big bowls of fresh Fall nuts at Christmas! THAT is the life. A huge factor in their health is the climate and culture. People take care of their families and old age is revered, not despised. Authentic Italian cheeses are bliss. If you have not watched it yet on Netflix you MUST watch the fabulous documentary, “Fat, Salt, Acid Heat” by Samin Nosrat.
Thank you for this video, greetings from Hellas, today i bought a wonderful olive oil 5litres and its called agoureleo (it comes from green unripe olives) its green colour
I know you haven’t been around long! But you’re
Here now, thank God! We love you!
I love a lot of these greens the only bad thing is it floats me out for days and all I do is get outside gas lol
Another great video. I love Mediterranean food. I’m starting keto diet. Thank you so much.
Great informative video, now I know exactly what I need to purchase at the store! Was planning on starting keto tomorrow yet the Mediterranean keto merge caught my eye and I cannot wait to be the healthiest version of myself I can be starting tomorrow!
No such thing as A Mediterranean diet,and all that olive oil is just all fat,and greek or Italian food with no beans or lentils? Doesn’t happen
This is a great video, as a medetarian in keto am enjoying my healthy life. Thank you Dr. Neck appreciate your videos
Dr. Nick, I have done well on Keto. I started at 207 and am now at around 170lbs. My issue is that I can’t seem to lose any more weight. Please, do you have any ideas or tweaks? I do IF 16-8, 2 meals a day and healthy Keto/low-carb. I have been stuck in a plateau for about 2 months.
Love your video great idea I love Mediterranean food, Im looking my Mediterranean cooks books right now, thank you for the idea, make your book of keto Mediterranean cook book!!:)
For those with questions about the Mediterranean way of eating can visit the website Oldways. They have lots of great information.
https://oldwayspt.org/
You mentioned a study about eating fish at least twice a week can increase your metabolism by 400 calories a day. Do you happen to have the reference for that study?
Doc, the Mediterranean diet as you presented it is a lie. Heart disease, diabetes, etc is striking the Mediterraneans as much as in the US. Pesticides are used here too, and in massive quantities, that’s why we have organic choices. We’re full of out of season veggies and fruits! We import lemons from Argentina and so on. So NO, what you depicted is not true. We don’t have rules about meat, apart from recently some supermarket chains declaring that the animal has not been given antibiotics in the past 4 months! Grass fed meat is so expensive it’s ridiculous. 90% of the animals are grown in intensive farming, fed soy an corn and rubbish!!! Prosciutto is cooked pork meat (ham) and pork here is not pasture raised. 90% of Italians cooks with extra virgin olive oil.
One of the biggest difference is that they have higher standards on their food. They don’t allow GMO’s ever.
Love it Dr. Nick! The more people like yourself put out good, educated information about what the Keto diet actually consists of, the better! Really appreciate your consistent output of inspiring content! Much love & respect mio keto amico! ������������
I’ve spent a lot of time in Spain and Italy, and I have to say their food is a lot better than the USA. It’s fresher and not nearly as processed.
Dr. Nick, how about some demonstrations on cooking of these greens and other veggies a lot of folks aren’t accustomed to using. Having lived in the South for decades it’s all about flavor.
Question: In regards to the study about eating fish and increasing one’s metabolic rate, does this remain the same if someone takes fish oil supplements? Or, is it less about the oil and fatty acids and more about the fish as a whole? I am not the biggest fish person, but am doing the Mediterranean lifestyle. Thank you in advance for your time and expertise.
I live in the Mediterranean area. I had made the combo back in January. A lot of typical dishes are keto friendly if you omit the starches. It’s pretty easy.
You didn’t mention the Spanish Ketogenic Mediterranean diet
There was a study on that, published online 2008 Oct 26. PMID: 18950537
Your videos are nicely done. Keep up the work. Subscriber base on YouTube is rather small but I’m sure it will grow with the quality and information of the videos you provide. Keep doing this.
I read that Mahi Mahi was a fish you should avoid because of the metals in them.
Another great Video Dr. Nick. I started Keto 2 years ago. You just described my diet. So many delicious, nutritious options. My diet now has a name Keto Terranean. Love it!
Sei un mito!
I follow you from Germany.
You help me a lot thanks!
Ciao ciao!
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Hi Dr. Nick! Another great video of yours, thank you! The fish from your childhood were most likely sprots, it was very common back in my childhood as well (in the former USSR). I still buy those in cans in Russian grocery stores here in Cleveland ��
14 kids, 300 lbs single mom undoubtedly sucking off multiple government programs decides to eat better instead of watching tv all day… wow that made you cry? Does keto plummet your testosterone?
Dr. Nick, I love goat meat and I know that it is eaten a lot in the Mediterranean. I did not see it on your Meats list. Is it a good choice or no?
hi Dr Nick aren’t some of those foods pictured and mentioned high on the carb list ie I saw peas… you said pistachios but I thought those were big on carb
isn’t it better to eat nuts raw
one day if possible Dr Nick can you do a vlog on fruit I love watermelon melons apples grapefruit figs cherries and pomegranate seeds… I truly struggled all summer and I always believed these fruits are healthy for you… is there a way to eat fruit and still stay healthy? thank you:)
Only bad thing is the gluten. The rest just gotta count your carbs.
Thank you so much for this list this is soooo helpful i’ve been looking all over for such information all we need to know in one video, your effort is very much appreciated.
The best on utube! Your positive and kind videos really help to motivate and keep me walking the line!��
My grandmother is italian 100 percent. Eat red meat every single night of her 93 years. Never had more than a cold. The healthiest person i know.
Keto-Terranean… that’s really good. I started combining Keto with the Mediterranean diet in June this year to reset my Keto. I called it plain old Mediterranean Keto. Plenty of olive oil, Kalamata olives, unsalted sardines, salmon and cruciferous veggies. Love this lifestyle blended with Keto the best so far. Thanks for doing this video!
You keep forgetting Malta! It’s an island under Italy:)
Yes I am Maltese and I love your presentations. You’re awesome!
You say that you were first with “”Mediterranean Keto” but you have some competition from #thomasdelauer who is calling his program by the same name https://www.youtube.com/watch?v=Q-3STVL9dDo&feature=youtu.be
Thank you for making this video. I started a diet the first of October combining Mediterranean, Keto and Paleo. I studied all three and thought the combination of the best of each would suite my needs. I am not counting calories or macros, just clean eating and portion control with intermittent fasting. I am not able to exercise much because of Muscular Dystrophy, but have lost 9 pounds so far. Feeling better than I have felt in years. I turned 70 this year and decided if I was ever going to get the weight off it had better be now. 50 more pounds to loose. Slow going but determined. This way of eating will be sustainable in the long run. Thank you again for your videos.
Queen W Wow, you are beautiful and a testimony to AMAZING success. God Bless you and all your kids too!
Since when franch eat mdeteranean food im from north African we eat the best food such many contries,
as Greece, Italy and Spain; North African, Algeria, Libya and Morocco; and Middle Eastern, Lebanon, Syria and Turkey.vraiment cest du
N import quoi.
Dr. Nick, can I have peanuts on mediterranean-keto diet? I know it is in the legume family. I am doing well, but this is the one snack I miss the most. Boiled and garlic roasted are my favorites! If I can, how much a day or a week? If not, why not, if good peanut butter is allowed? Thank you! I very much appreciate you, too!
Thanks for the information on matcha green tea ♥️it and I am a tea drinker and I am ♥️it every day and it really works and I cut my soda down way down thanks again
Now it’s Keto-terranean! You’re not understanding Keto/IF as yet, and here goes another one. God help us!
I am 67 yrs old, I have been on Keto since January and have lost 44 lbs. I recently had a mild heart attack and they put a couple of stents in my left anterior artery. I have told my doctor about doing Keto and he is pleased. I also spoke with a Dietitian with the Cardiac program and she seems to be fine with my diet. I told her I was doing a Mediterranean low carb diet. I am going to continue to do the Ketoterranean way of eating. Their only concern is that my LDL’s are higher than they would like them to be.
Great video. Thanks, please do some fish recipes ( cooking videos) ❤️❤️❤️
Dr. Nick to the rescue! “THANK YOU for guiding me to your video on the truth about cholesterol. I’d participated in a health initiative at work and couldn’t wait to see my results. MY LDL numbers (220) were highlighted in a deliberately alarm-eliciting BOLD RED and boy howdy, was I alarmed! Now I’m informed, reassured and relieved I’m not going to stroke out in the shower tomorrow morning! I’m sticking with Keto and YOU!
Your shopping list submission form sadly isn’t working. It just keeps saying submitting, but never submits.
Way to go Queen W! Mom too many here as well. Keep up the hard but good work and you are inspiring me!
This information was EXACTLY what I needed. My Dr suggested I start the Mediterranean diet but I see so many successful testimonials with Keto I wanted to figure out a way marry the two and up pops your video!! Thank you so much!! Even more motivated to start NOW.
I think it would be easier just to move to the Mediterranean‼️������
Thanks for this! I’ve been trying to combine keto and Mediterranean… I tend to prefer seafood and chicken and the like. (Side note…if you use Costco they have the West End Greek chicken skewers…not the cheapest, but a fantastic easy thing to have for salads on a bed of greens+kalmata (?) olives+ Parmesan/feta/goat cheese and some olive oil…really easy option. I’m not Italian but I love pistachio ice cream. This might be sacrilege to you as an Italian…but I used to love the Talenti pistachio gelato. Now I need to figure out how to do a pistachio keto ice cream….��
Don’t think I’ll EVER stop watching you Dr. Nick, Learn something every day�� also I can listen to you while I work doesn’t get any better than that!
Dr. Nick, your video title drew me in because I might need to make a change. After being on Keto for about 15 weeks (and 25 lbs down), I was startled and discouraged to find my LDL cholesterol skyrocketing!! Because of more fats in my food choices?? Maybe Mediterranean is something to try? Not sure where to go form here, but I thank you for your always interesting and informative videos. Rock (star) on, Dr. Nick!
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This video is very good quality.
Thank you Dr Kim so much for this video and for the “shopping list!”
Journalist tells nutritionist about her diet plan and accidentally reveals her weight loss secret
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Before you said don’t compare yourself to these results I was comparing myself to her results. I just lost 10 pounds and I’m struggling to loose more. I follow my macros everyday and I start to reduce my net carbs to 15 instead of 20 and reduce my fat too to 90 instead of 117. I did IF 16/8 for 2 meals and I tried to relax and not get stressed out for any thing as much as I can. I’ve been in stall mood for more than 3 week. I’m not sure what I’m doing wrong. I’m almost giving up. Please help me. I need to lose another 15 pounds.
Hi Dr Nick,
I lost 50 lbs in a year, after my husband of 38 years died in July I have gained weight, 8 to 10 lbs. I did drink wine many days for a while but quit. My husband was strong and helped everyone. I came home and he was gone laying face down.
I am still in ketosis (blood meter 1 to 2.5) all the time with blood sugar between 75 and 100. I think its from stress, cortisol making me gain. I’m so sad a lot of the time. And trying to cope and define a new normal, trying to take care of my home and yard…i could go on. What is the answer. I haven’t stopped doing keto, I feel defeated. I have a roll on my belly again. Betty
A Super Twins reference? SUBSCRIBED! PS: Write the Keto-Terranean Cookbook! There isn’t one!
This is a great video, Dr. Nick. Jam packed with everything you need to know as to what to eat. Interestingly, the Mediterranean way of eating is just about the closest to Keto I’ve seen. Without all the starchy foods, of course. Definitely bookmark this video for future reference.
Great video. Very informative. Well done to you and the lady who sent the email. Awesome ����
I think I will stay on Keto until I reach my weight goal.Then I will switch to Mediterranean for life. I appreciate how the USA supplies us with food imports around the world!
This is one of the best healthy diet videos out there, well done!!
many items already on my shopping list but always looking for something new to add…….thanks
Thank you Dr Nick. I’m already following this type of program because it seemed more healthy then the traditional Keto. Have been on it for a year. That being said I don’t have a thyroid. I’m 64 female and stuck at 165 lbs. I very conscious regarding calories, lift weight and exercise 6x per week. Any suggestions?
Thanks for your videos and info and ideas. Ideas I’m interested in. My skin is actually worse now after being on KETO for 9 months. I’ve lost 45 and I’m 60. So… lots in play there I understand. Ideas for lotions that won’t create phytoestrogens? Plus I’m interested in Keto and or what can be done for a high PSA and is there just a link or is there causation between Keto and high fat and colon cancer. Wow that was a lot. Thanks so much doc. God is good.