Mediterranean Style Keto Diet - What to Eat | What to Avoid
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- Опубліковано 13 чер 2022
- The Mediterranean diet is heralded as a heart-healthy diet. A keto diet is effective for weight loss. Marry the two methods, and you maximize your benefits. In this video, I will show you how to eat a Mediterranean style keto diet.
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Навчання та стиль
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Get my List of 100 Low-Carb Foods: drbeckyfitness.com/low-carb-food-list/
We don't limit dairy in Mediterranean, but traditionally we do eat it only from goats and sheep, not cows. Goats and sheep not only have A2 casein, which is less problematic than cows' A1, but also, it contains MCT fats. Cows' dairy fat is not MCT. So there's no reason to limit these, as long as it's goat/sheep-based. Or camel-based, for that matter.
In Greece you would fast from dairy for several weeks a year for religious practise.
I am on a Keto diet. I eat a lot of red meat. My triglycerides are higher than they should be, as are my LDL levels. I did however lose 22kgs in two years. I am going to slowly transition to the Mediterranean Keto diet and replace a lot of meat with oily fish, luckily fish is a favourite of mine, plus eating more avocados ,greens and using EVOO to see if my blood works improve over the next 6 months. I'm already eating most of these Med foods but I need to substantially reduce red meat, cheese, heavy cream and eggs to a much lower amount as I feel the saturated fat may be the issue. Annoyingly some people can get away with high saturated fat keto, I think it's just luck or genetics 🙄 Looking forward to more fish and greens etc with EVOO 🤪
I followed a Mediterranean, primarily Greek and Italian, Diet in the past. When I developed Type II DM a few years ago, I switched to a Keto Diet and have controlled my Diabetes without medications. Without intending to, I have combined the Mediterranean and Keto Diets, sort of. Using Intermittent Fasting has helped maintain control of the Diabetes, but has kept me from totally following the Mediterranean part of the diet. Fortunately, I have made it work for me where I can remain Keto and still get many of the healthy oils, fruits and vegetables that make the Mediterranean diet so beneficial.
Awesome! Thank you, Dr. Becky!🥰
♡ Thank you for your thoughtful and generous content!
This is excellent! Thank you for venn diagramming the two eating styles....perfect! Now putting it into memory and use.
Oh my goodness. Just when you thought was keto was hard enough along comes another plan to take out half of the food from 2 different diets l🌞😏🌞
Thanks for the new info. Love the plants in the background. 😍
Thank you Dr Becky for your helpful and informative video and for sharing your wealth of knowledge with us! You are always the voice of reason, practical tips and encouragement. God bless you ❤️🙏
This was so interesting. Had to listen a few times while walking. Timely too....as I have been on keto for a few years and considering Mediterranean meals which i just started. Good stuff
Thank you .
Dr.Becky !! Thank you!! Just the video I needed.I was on Vaca and gained 5lbs..now.I'm looking to do a vegetarian/meditarranean keto reset👍🙂
I’ve really been practicing this from day 1 of KETO. I always have leafy greens and small amounts of berries. Nuts are there also, especially walnuts and pistachios. The one area that I have migrated away from slightly is the seafood. When you start looking at legitimate studies, it’s hard to find seafood that isn’t loaded with chemicals due to pollution that is only getting worse. Also the micro plastics.
What fish would you eat? I’ve got heavy metal toxicity so can’t have too much
@@Filthycoffinsardines in water is the way to go.
Little guys aren’t around long enough to get heavy metals or parasites in the amounts bigger fish do
Thank you for the list of foods Dr. Becky. I hope Dr. Keith is doing well and will join you soon.
Thank you for making this insightful video for us! 🙏
Hello Isabel
excellent video, even-keeled presentation, efficient and effective!
Really good video, it reminds us that if we listen to our bodies we can tweak our food for optimum health benefits.
Thank you for the great video and break down. I'm doing low carb to reverse prediabetes. I realized I'm doing a version of this so woohoo. Only on week one but getting there, plus I'm fasting.
I live in Spain and I¡m about to do Keto, so thank you for this!!
Thank you so much for this video! xoxo
Very helpful, thank you
Thanks Dr Becky. ❤
Thank you for helping to elevate my Keto diet 👊
I eat a big green smoothie every day and I usually add a couple of tablespoons of olive oil to it.
Great explanation, thanks. Also, I enjoyed the Batman and Robin visual....cleaver.
This looks so yummy! What I like best about it is it is all natural real foods. Hands down this is what we all need to be eating whatever combination it is. And stop eating processed crap. I recently gave up diet soda, and it has made a huge difference. I’m learning to incorporate more fatty fish into my diet, and found out, I like sardines. Who knew???
I wish I could adopt it. ( I have loved, pretty much all veggies, nuts, seeds and fruit) but I have found now after 3 years of clean keto (mostly animal based diet) when I eat foods high in oxalates my joint pain flares up something fierce. I still eat some veggies 🥗 🥦 and a occasionally a few strawberries. These are things that I need to limit at this time. Hopefully someday I will figure out how to eat them and not get issues.
Thank you for sharing this information......
Very helpful!
I just got back from a 10 day trip to Barcelona. Food was amazing and small plates. Very healthy.
This is great information! I love how you explain everything.
My problem is I found out I have a nickel allergy so I can't eat leafy greens, beans, seeds & nuts, shellfish and other things on your list. So, I'm working to marry a low nickel diet with a Keto diet. It's been tough as I was plant-base for 8 years, and everything I was eating had nickel, so I'm learning what I can eat and what I can't.
It's been hard to add oils, eggs and fish when I haven't been eating any for so long and it's such a mind thing. All my adult life it was pounded into my head to go low-fat which I now know is not the healthy way to go. I haven't gotten to chicken or beef yet, but I'm working on it.
Thank you for your channel. It's really helped me so much and I've recommended it several times now.
Useful , great and enjoyable video ⭐️⭐️⭐️⭐️⭐️
Thanks for your comment, Lolita!
Very informative and as always, well explained. Keto/Med is definitely something I've considered. The other combination I'm mulling over is Keto/Paleo. Would love to see you touch on that topic in the future for others who may be looking at that option. Thanks for the video :)
Paleo was my long entry into keto and IF. It’s a lot easier than I imagined it would be. I love Dr. Becky’s channel. I also learn a lot from Dr. Boz and Dr. Mindy Pelz.
Thank you Dr Becky , the video of how to lose weight over 50 did wonders for me . I’m forever grateful.
From this video information, I can deduce that I am already following this diet combination closely. I have never been a big meat eater, but I eat plenty of veggies, and fish at least twice a week, and I have been avoiding some fruits like bananas. I do not drink milk, but I like a little yogurt, sour cream, and a dash of whipping cream in my coffee. I started adding small amounts of legumes back (mainly beans) because they help to keep me regular but eat them no more than twice a week. I am having trouble keeping my weight stable, so I figure I have to eat a little extra fat than I would normally. Otherwise, I am close enough.
I’ve just recently tried this. Indeed it is good and very tasty too. A GREAT video, thank you 😃 Dr Becky! Hello & well wishes to you and all your family 🙋🏻♀️❤️from Canada
Good you are giving an account of Mediterranean/keto diet. What's your typical breakfast/lunch/dinner choices?
@@nanapoku5259 I usually just google for sample meal ideas for Mediterranean kEto & switch out to what I like. Usually I just take the list of foods if Dr Becky food list, and just switch things out. Have a great day!
@@getter_done Thank you for the response!
This was so very helpful. In my efforts to get healthier I was really confused about which path to take with my diet. This helped so much! Thank you Dr. Gillaspy❣
Most other Mediterranean Keto plans, including the successful Spanish study, allow lean poultry, eggs, and fermented dairy like yogurts and cheeses.
I started Mediterranean keto diet last year without even ever hearing about it.I wanted to eat more healthy.Then I heard Don Colbert talking about it on you tube and now here.All the seeds mentioned here I turn it into crackers.I grind it first and then when I have it I spread it with marmite and thin layer of butter.Yum. Good this popped up too.Thanks
I lived on the mediterranean in Spain, and when I wanted to lose weight, it was so easy to get tons of fresh veggies and seafood.
Lovely and yum! 🥰 😋
Grocery store dairy is not dairy. Raw milk and cream do not need to be limited. Big difference!!
I'm more of a Keto person but sometimes allow 25 gms of net carbs because of the high fiber keto wraps out there . I do use more fish omega 3 and unsaturated fats but keep yogurt, eggs, lean meats and hard cheeses on my list.
Do you have or know sources for preparing beans? Also, are beans like lentils, blackeyed peas, limas included?
Need the Save feature activated so I can refer back to this very useful guide, please.
Dr. Becky I love you guys but you lost me when you said no eggs LOL have a great day
Hi, Dr Becky. great video. I have your intermittent fasting book and the recipes in there are some of my absolute favorites. I think you are a true master with salads. I would absolutely love if you made a cookbook that was Keto Mediterranean diet, or at least a low carb Mediterranean diet. If you do have a collection of recipes that work with this diet direction could you please provide a link? Thank you!
Thanks, Lisa! My Mediterranean Keto Recipes and Meal Plan are in the works! It will be available on my website by the end of August! www.drbeckyfitness.com
Thomas Delauer has a Mediterranean Keto recipe book as well. It's the diet he heavily promotes the most for those doing keto.
Would love some advice from your followers. Dr Becky mentioned peanuts ( legume) in foods to avoid. I have been eating peanuts ( 1/4 cup) and peanut butter on Keto. Is peanut butter not considered “keto friendly” ?
Dr. Becky, can you please suggest breakfast options with this type of diet, since eggs are on the list of foods to limit? Thank you.
Sounds lke the perfect marriage! Thank you Dr.Becky for your wise guidance.
Would you address low carb vs plant based. Some of the plant base community seems to avoid nuts and oils
Hi I’ll be under general anesthesia in a month and it will be 3 to 4 hour surgery.
I’ve been doing ketogenic diet and 16-8 intermittent fasting for a few months and I’m expecting relatively fast recovery after surgery due to a low inflammatory level but at the same time I’m worrying to go under long general anesthesia.
I can’t find anything specific information about ketosis and long anesthesia. So could you let me know if there’s any relation between them?
I’m sure I’d be out of ketosis after surgery and that I don’t mind but worrying that It would be difficult to get into anesthesia or out of anesthesia. Has Kieth had no problem with anesthesia?
I need your experienced advice. Thank you for your kindness :)
Keto on
Sadly I had to stop eating spinach and lettuce salads because I would get sick at least once a year from tainted greens. And I love salads. Grains dont make me ill so I still eat brown rice. And yes, fish and chemicals/plastics? How do u make good choices?
Is a high fat diet healthy for people who have stents or had a cholesterol problem
I enjoy your videos and always want to try a Keto diet but worry about consuming a high fat diet because I have had my gall bladder removed. Could you please advise me about that Dr. Becky?
Hi Carmen, I have a video on eating a high fat diet without a gallbladder. You can find it on my channel page or a search of UA-cam.
@@beckygillaspy Thank you for replying Dr. Becky. I will check it out.
Fantastic. Basically everything I rely on to stay low-carb has to be greatly limited for a healthy keto. I may as well just drink water until I'm full 😑
Same!
It’s exactly what I do. :)
I’m following Mediterranean right now with pregnancy, but after I need to loose 10-15lbs. I was thinking about mixing the two, but wouldn’t my weight come right back on after I do med keto? I don’t want to do that forever. I like the freedom on the med diet (I really don’t over indulge and I’m not super overwheight. I’m just insulin resistant)
Dr Becky, I would love it if you could address the issue of increased LDL levels when doing low carb/keto. My doctor is getting agitated by my increased level. I’ve read/heard it’s not necessarily an issue but I trust your opinion and would be interested to hear it.🙏🏻
Hi CarolAnn, I have a video on low carb eating and cholesterol that you can find on my channel page or through a UA-cam search.
@@beckygillaspy Thankyou!
Well thus just convinced me I wouldn't do well on a keto Mediterranean diet... I dislike seafood and LOVE my beef and sour cream to name just a few things.
Dr. Becky thank you so much for the video! I have purchased your book and I am currently doing intermittent fasting. Would you do a program 21 days using the Mediterranean Keto diet? I have 30 lbs to loose and I am in my 50's.
I love that idea! There is little information out there about doing keto Mediterranean-style and I have been trying to figure out how to come up with a good food plan. I love Dr. Becky’s recipes… I don’t think I’ve tried anything yet that I didn’t like and her plans are exceptional. I would be all in!
There is a book by Thomas DeLauer, et al, called The New Mediterranean Diet Cookbook: The Optimal Keto-Friendly Diet that Burns Fat, Promotes Longevity, and Prevents Chronic Disease. It's very good. My background is part Turkish and I love the recipes.
Hi Diana, the program is in the works! If you are on my email list, you'll get a notification when it is available. If not, you can get on the list here www.drbeckyfitness.com/Free
Would this be bad for gout???
Is there a reason Pacific Cod isn't on the list?
Can you have any quinoa and feta on the keto Mediterranean diet?
Can you recommend a like-minded doctor in West Fort Worth/Fort Worth area?
It's too confusing. I I'll just take the keto and throw in a few good stuff LOL
I agree, no wonder people have a difficult time staying healthy, good lord! Lol
Hello Dr. Becky. I cannot find your new cookbook anywhere 😔. Help please
Here's the link, Valerie! Thanks for your interest: drbeckyfitness.com/mediterranean-keto/
@@beckygillaspy Thank you. I got it😊👍
I can't resist rice, can I replace rice with guava... guava is fulfilling to me..
Love the healthy salad but would like an alternative for the winter months when I'm looking for something warm
I don’t have a gall bladder. I was told by my Dr I shouldn’t do keto to much fat. I try to do a Mediterranean diet. I do try to watch my carbs too. I’m not a red meat eater. So I like fish,chicken tuna and salmon. I also do healthy nuts and nut butter. I found a great one at Costco. It had almond,cashew, flaxseed and pumpkin seeds in it. I eat a lot of healthy fruits and vegetables. After menopause is when I really started gaining weight!😣 I have noticed the only thing helping me is fasting! I also take a liquid iodine supplement I put in water. I was told by a homeopathic Dr that we need that. It helps your thyroid and my mom had Graves’ disease. I still struggle to get weight off! I’m exercising daily trying to watch my diet! I also get a blood profile done yearly. Despite being overweight my blood work,blood sugar is always good!?
The smell of seafood makes me ill. Is it possible to do Mediterranean keto on a diet that doesn't include anything from the sea or filters oxygen from water?
If I am on the Med Keto diet, can I still use heavy cream in my coffee? I have tried several substitutes for heavy cream, but they don’t cut it for me. I am not ready to give up coffee.
Try make cream yourself.Most creams in supermarket made of sugars
Learning ✝️😍✝️🙏🙏🙏
I was on a strict Keto diet and lost 40 pounds in 5 months. I then began to eat bread pasta, potatoes, sugar, and other non keto food items. I gained 20 pounds back in 6 months. I don't feel good now and have to go back to keto to lose the extra weight, and start feeling well again.
Just moderate, what you're doing is called " yoyo dieting" , remember, everything in moderation
If you go back to eating what made you overweight in the first place, guess what😊. Best not to think of keto as a diet, it’s how you eat.
Try a low carb 100g and/or fasting variations,.
@@peggyunderhill601
I only use the word diet in reference to Keto. I don't do diets. I ate healthy Keto to get healthy, not just to lose weight. The weight came off with keto. I understand a lot about the process. The problem is too much company over a 6 month period, eating out a lot, where I always cooked for myself while on Keto. It's amazing how fast the weight comes back when carbs, sugar, and eating when not hungry happens. I was down to one meal a day on Keto, with no snacking. I'm just saying I will get back to eating better again so I feel better, and some weight will come off too. I'm old and the pounds come on quicker than when I was really active and younger.
@@thaiganlee9442
On Keto, I ate less than 10 carbs a day, and less than 1,200 calories. I wasn't real active, as I was retired from work, therefore I didn't need a lot of calories for energy. I have a good handle on what to do, just need to get rid of company visiting all the time, where I can control my own eating times and quality of food. Thanks for responding.
👍👍
I love low carb I am diabetic and have lost 16kg so far. Struggling to lose those last 10kg. My cholesterol is horrible. I need to take statins but they really they don't agree with me. Won't I have heart attack with keto
Eeeek.
I never heard of a high fat fruit.....unless you call avocado a fruit...
So many rules I just can't keep up
I lost 90 some odd lbs doing this. :)
That's great to hear!
That’s great
My favorite choice but being a retired widow on low income makes this nearly impossible. I can barely afford cheap ground beef now with inflation beating me up, fish 4x a week? Is this a ‘let them eat cake’ time of my life?
I'm retired too and I have an identical reaction.
This should be called the rich persons diet , fish 4x/week ? Not good for the wallet for sure😒
Canned sardines are a reasonably priced way to get the fish in your diet. If you have a Costco near you, they often have 6-packs available at reasonable prices. When they do I stock up.
@@karenogush5622 I understand they're very beneficial but I can't bring myself to eat them
@@rollandjoeseph I understand. It took me years to acquire a taste for them, as well as other foods that are very beneficial.
I need a poor man's Mediterranean keto diet. Wild-caught fish is expensive where I live.
To me still not keto. I think people are just making things up now to jump on the keto diet without being on the keto diet.
We don't want to lose weight. We want to lose excess fat that brings about weight loss. Our brains don't care about muscle or fat loss if we constantly command it for weight loss.
Why do you think thecKeto diet is not heart healthy??????
You are an 😇
This diet has eliminated all the best parts of a ketogenic diet!! No thanks.
I am wondering, what Mediterranean diet you are talking about ? You do know, don’t you, that there are many countries around Mediterranean Sea. And all of them have their own culinary traditions and dishes. So which country do you want us to follow ? Keto is contrary to all of those countries eating habits. I know France, Italy, Spain very well, and others enough to know that they all have a lot of simple carbohydrates in their meals. Yeap..it is called selling ignorance and fads.
Guess you didn't see the whole video as she shows a map and discusses this very thing.
How about you actually watch the video before commenting? You definitely did not. Talk about 'selling ignorance'...
Some people just can’t help themselves. Why say anything at all unless it’s truly helpful? I get so tired of reading these types of comments.
Yes, and Italy has the longest life expectancy in Europe ( we discovered that due to covid). How that correlates with them eating a lot of carbs and sugar - pasta, bread, legumes, dolci etc?
No keto proponent was able to give me a clear answer until now 😁
Duh who's a meat head 😁😁😁
Great video!! I've worked out most of my life and have eaten what most people would consider mostly healthy. I did go through the "low fat" craze in the late 80's and 90's where I would, literally, eat less than 20 mg's of fat a day. 🫣 While I was very lean, I'm sure that I wasn't that healthy as my BP was pretty high even though I was eating "healthy" and my body fat was less than 8%. Anyway, I'm now 57 and I just got a cardiac calcium score of 236 and am planning on going strict on the keto with leanings toward carnivore. I've always appreciated the Mediterranean Diet. This video has me leaning towards the keto/Mediterranean. It SOUNDS better for cardiac health.....
Decisions, decisions....