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My Website: http://ThomasDeLauer.com
How to Do Mediterranean Keto – The FUTURE of Low Carb: https://www.youtube.com/watch?v=fqbbM7kzp0U
Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg
Best Healthy Fat Sources- (You May Be Surprised…): https://www.youtube.com/watch?v=F9OT6aBLaOg
Snacking vs. Fat Loss | The Dangers of Snacking Between Meals | Insulin Spiking:
Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!
Mediterranean Keto Diet Meal Plan – What to Eat in a Day – Thomas DeLauer
For a full breakdown of the diet, make sure to watch the entire video!
The internet likes to compare and contrast keto to other diets because webpage titles like “What’s better, low-fat or low-carb?” are click bait.
In other words, simplicity sells. However, this habit of the media overreaches its bounds when it sets keto against a Mediterranean diet.
This is because, while low-carb and low-fat diets are fundamentally opposed, keto and Mediterranean are not. A ketogenic diet is about your macronutrient breakdown.
By definition, it doesn’t really matter where those macronutrients come from, so long as you get into ketosis. By contrast, a Mediterranean diet only cares where those macronutrients come from.
In other words, keto is flexible with respect to macronutrient sources and Mediterranean is flexible with respect to macronutrient proportions. These two diets, or groups of diets, are defined by different axes and are, therefore, complimentary.
A Mediterranean diet is rich in healthy whole foods and basically devoid of processed foods. It often includes lots of Omega-3-rich seafood and monounsaturated-rich olive oil and olives.
While fish and fat are keto-friendly, a Mediterranean diet is more liberal in the way of produce. It can not only include non-starchy vegetables, but also starchy vegetables, fruits, legumes, and whole grains.
A keto diet is defined by the state of ketosis. While it’s 100% a good idea to eat a clean keto diet devoid of processed foods, it’s not required.
Furthermore, foods rich in saturated fats that are not as popular on a Mediterranean diet, such as red meat and dairy products (and coconut products), are hallmarks of many ketogenic diets. This may be for a few reasons:
(i) red meat and dairy are more readily available and cheaper, at least in America;
(ii) many people may have developed a taste preference for red meat and dairy;
(iii) since high-fat red meat and dairy are portrayed as “unhealthy” foods by the standard nutritional guidelines, they became a forbidden fruit, so to speak, making their consumption extra gratifying.
Notice, however, the tendency of individuals on a ketogenic diet to eat saturated-fat rich oils and protein sources is driven primarily by psychosocial factors, not nutritional factors.
As always, keep it locked in here on my channel. I’ll see you in the next video.
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
source
Perpendicular diets means that they intersect rather than run parallel. Mediterranean is regional & keto is macros, they INTERSECT at Mediterranean Keto. Full explanation of this in the into to Mediterranean Keto video here 👉🏼 https://youtu.be/fqbbM7kzp0U
Great video thank you 💯
Thank you for this jumpstart this gives a person all the basic information needed. Small town Montana might not have a few things but I have a Costco membership. Thanks again.
Why not more quality cheeses and olive oil?
Ty fir standing off board so newbies can screenshot
I’d replace a lot of that meat with tofu. I don’t really like meat that much. Fish is too expensive. Eggs are too expensive. But I do like tofu.
Recipes please
A great nutrient dense lean white meat that they eat a lot of in Italy and Greece is rabbit. Tastes remarkably like chicken but with a very slightly floral taste.
Recipes please!
Wild Fork is also a phenomenal alternative to butcher box. Luckily i have one nearby. And baba ganoush is great instead of dealing with diluting your hummus
300 mcg for vit k
Thank you…perfect timing for me!!!
So what is your unofficial diet?
My doctor just put me on the Mediterranean Diet. My Omega 6s were high, 3s were low. And my hs-crp was high. Do you think that this diet is still a good option? Ive already been Keto/Carnivore for 6 years.
Atlantic salmon is farmed. Go for pacific
I’m Mediterranean (Italy) and this is not a Mediterranean diet 😢😮 I’m sorry for what people get from online gurus
Thank you! I appreciate the visual, and look forward to recipes.
Thank you for the content. Please show us more recipes.
Thank you so much for your videos, I love them 🙂 could you please some day comment on Greger’s books How not to die, how not to diet and how not to age?
I do well on OMAD…I am going to work on a Mediterranean Keto OMAD plan.
Atlantic salmon is farm raised no!
Failed on Carnivore. Did 3 weeks and felt terrible. Keto feels dirty. Think this is just the thing I need. Bless you, will start today ❤ Currently 170 and was always max 130. Putting my no here for accountability ❤❤
Brilliant job
Ah, from my own experience. Be cReful about Kidneys i have CKD, unknown cause n now severe constipation w apparent bowel blockage(extremely dangerous)
U need t seek immediate medical attention.
However, this channel, TDL, has helped me t get OFF SUGAR, a mJor deal f me n off bread.
I am eating better, but anticipating some surgery intervention.
Im sharing this cause i really feel us humans especially senior women n men need more fiber from certain fruits n veggies.
My diet is a ton better, a bit slower than regular Keto, but still very benificial.
Thx Thomas f inspiring me and somehow got off sugar.AMAZ f me not t want t eat candy
Taking acv twice daily, helps with stomach being too
Alkaline n also weight loss 🎉❤😮😅
Hey Tom or anyone that can answer this question no one has been able to answer this question something changed in the American diet between us and our great-grandparents you can do on YouTube right now and fine upload it restored Home Videos from the 1920s 1930s 1940s 1950s even earlier video from 1910 and it becomes immediately obvious when you look at people just go about their walking the streets of the Cities you immediately notice how the vast majority of people are in shape and and very thin yes there is the occasional overweight businessman but the vast majority of people our ancestors are great grandparents who by the way consume virtually the same American diet that we today when you look at the street you see Chinese restaurants you see delicatessens serving pastrami sandwiches and sub sandwiches they had bacon and eggs for breakfast at the local Diner when you look at recipe books from this time. Roast beef mashed potatoes chicken ala King various meat-based casserole so what is different between what American food we eat 100 years later and the American food that our ancestors were eating 100 years ago why are all of them thin and skinny and healthy and we're all fat and sick and obese eating pretty much the same diet something change with the food between 1920 and 2020 can anyone answer what changed why is the food so much more fat mean now or why are we getting so much more fat and unhealthy off of almost the same diet our great-grandparents ate 100 years ago can anyone reasonably and scientifically explain this to me? I have my theory smoking was much more prevalent 100 years ago I think something like over half the population smokes cigarettes nicotine is a known appetite suppressant so was it that they were they smoked or maybe during the Depression people just didn't have enough money to overeat calories there has to be something cultural or something changed with how we produce food that makes the Modern Standard diet that our great-grandparents ate so toxic and fattening to us but not to them
A shame about the albacore tuna I love using Albacore but on the bright side skipjack is cheaper so you can save money but I didn't know that Albuquerque tuna has higher Mercury content so I guess I'll be switching over to skipjack tuna by the way instead of using mayonnaise in your tuna salad you can just use olive oil because when you add the other herbs and spices and flavor and garlic powder to your tuna salad I make a spicy tuna salad essentially your mimicking all the herb lens that go into mayonnaise so you're going to have the same case as if you used mayonnaise the reason why people use mayonnaise and somebody dishes is that it's a premade dressing but if you'd ever made homemade mayonnaise you realize that basic mayonnaise is just oil and an egg that's it it's all over the other spice blends lemon that you add to the mayonnaise that makes mayonnaise taste like mayonnaise so in a lot of ingredients where you could use mayonnaise if you're adding other spice blends to the dish you can just use high-quality olive oil in place of the mayonnaise because your spice blend is going to substitute the flavor that you would have gotten from the mayonnaise of course don't forget to add a squeeze lime or lemon juice for acidity
So make your own food at home fresh high-quality ingredients stay away from highly-processed package pre-made food which is the standard American diet and include lots of variety and high-quality oils equals Mediterranean in other words don't eat the standard American pre-made processed diet and you're winning the game!!! Mediterranean diet might as well just call it be not American diet because it is 180° completely opposite of what the average American
To be honest, I'd eat breakfast for dinner. I absolutely can't eat 3 meals a day 🤔
You can also look for turkish and north african Mediterranean meals as well😉😘
Seems like the amount of food on these sample meals is rather low. Keto is supposed to be satiating because of all the fat. There was fat in there, but didn't seem like much. Would we feel hungry on a medi-keto diet, or not?
Would love to see keto/Mediterranean recipes
This was so very clear cut and understanding of what the foods bring to our bodies. I love that you give a meal plan of two options. I have been doing Keto for a few years and lost 16 lbs, but Its nice to have a visual of what else I can incorporate into my meal plans. Thank you for all that you have done for the health community.
The proteins are low here because hubby is 250 pounds Is this correct?
Cooking videos would help!
🙏😎🏆
No Beans? Blue Zone loves beans.