Grew up in Southern Italy. We walk for everything, and go up and down stairs ALL DAY. Everything is done on foot. Hanging out with friends; going on a date; going to the beach; to school; to work; grocery shopping; for a coffee; to meet your friends; to go buy cigarettes; to go out at night. My legs are forever ripped thanks to my childhood in Italy. Oh dont forget swimming and soccer. I miss the close proximity of older cities compared to ones where you have to drive. Great video!
I am so glad to be turkish. It makes the ketogen diet so much easier for me. But it is also so hard to say goodbye to carbohydrates. We have so many sorts of tasty bread and baklava 😂
All bread isn't even. If it's rustic, given time for the yeast to do its job, let go stale, it's a bit different than sliced white bread from the supermarket
What a great discussion! I just got my blood work back yesterday and my doc was like what are you eating? My total cholesterol was 220 which made me take pause, but my LDL was 88 and he looked at my HDL and it was 122! He said in all the years of being a doc, he had never seen that HDL number. Triglycerides in the upper 30’. He asked me about my diet and lifestyle and I explained it to him, olive oil, veges, herbs, protein, walnuts, pistachios and an avo everyday and being real active..oh yeah I am 71 with energy to burn! Thank you again so much
Same thing happened to me. My cholesterol is high by Western bs standards. First we NEED cholesterol. There are more and more studies showing a link between low cholesterol levels and Alzheimer’s. It’s not just the LDL number but the break down of one’s LDL which needs to be tested. SDLDL-C is the cholesterol one needs to worry about. That is what sticks to the wall of the artery. That and calcium. Keep up that good diet!
I am from Europe, and in my experience it is MUCH more likely for a person from the south to drink a lot of coffee and eat some kind of sweet pastry for breakfast than what you suggesting … e.g. The most common classic breakfast food in Italy is the “cornetto”, or croissant. A cornetto is often filled with some kind of cream, custard, jam or chocolate spread, and accompanied by a coffee. … the thought that my Italian friends eat some kind of omelette with 🥑 for breakfast is king of hilarious… I am sure they exist but have not once in my life seen it…
You are so right! In my experience breakfast in the mediterranean countries sets you up for a big energy crash at around noon: coffee and a high carb, sugary roll or croissant. While I agree with the basic principle of what's called a "Mediterranean Diet", they should come up with a better term for it.
Thomas love your stuff but in terms of keytones , if you watch Limitless they made Chris Hemsworth fast for 4 days with Dr Attia. It took almost 4 days to get 1 keytone . So knowing this I dont think IFasting can create keytones. I myself do Omads and even then I am questioning the ability to product keytones. What do you think?
Thank you for your support for the Med. diet! I always naturally gravitated towards it but my family were pushing me to a higher saturated fat diet (Keto-Carnivore). Every time I tried it I just felt more sick and heavy. Once I was eating a true Meditteranean diet, the weight would fall off and I was thriving again. I would like to mention that I'm 1/2 Lebanese and a 1/4 Southern Spanish. I do think genetics have something to do with it.
Well, gaining weight will make you less healthy and energetic no matter what you ate. keto is supposed to work because it's easier to not be ravenously hungry while in a deficit.@@LN-fj5gg
I come from Cyprus and trust me avocados have been growing beautifully and of an excellent quality for years now. So perfect olives and olive oil plus clean fruits and vegetables , fish and goat meat. ❤
Avocados are so well planted and harvested all over southern italy nowadays...so, bring them on to the mediterranean diet. And hint hint...their success isn't just the diet, but their lifestyle combined.
This is what so many people miss. They focus on the diet of the “blue zones”, when you have to look at the total sum of their lifestyles. Activity levels, relationship interactions, diet, eating frequency, environment, and other factors all play a role. Diet is clearly important, but those other factors can have a similar level of importance.
I'm trying to meld together several healthy eating plans: Lean proteins Omega 3 sources Fiber from vegetables, fruits, and/or whole grains Nutrients from vegetables and fruits Mono unsaturated fats Other foods with anti-inflammatory properties I have already cut out sugar, white flour, ultra processed stuff, and vegetable oils.
Eating the lentils/legumes in place of pasta or bread makes a world of difference for me. Those glucose and insulin spikes were killing me but the high fiber legumes act differently. Just had to start out really slow and make sure they were properly prepared and pressure cooked or else it hurt my stomach.
I’d love to see a comparison of Mediterranean, South Beach, Keto, and Paleo. They seem to have a lot of overlap, but accomplish goals in different ways.
Well timed video - thank you. I was trying to transition into Med from Keto in order to have more fruit and veg's but worried about the carbs. You explained the positive attributes of Med very well.
Same for me! I initially lost 50 pounds and met my goal from being on a keto diet, but now that I’m maintaining weight I have transitioned to Mediterranean. I love that he spoke about this! It’s helping me understand exactly what I should be doing 😊 good luck my friend! 🎉
If you are healthy, there is not a better diet. I was in keto for several years because of prediabetes. That was fixed. My weight is ideal. I've shifted to Med in the last few weeks and feel great. It is really just a shift in some dietary fat to whole grains and more berries. I can actually feel my insulin working now after being in ketosis for so long.
man you're the only one that can bring that mediterranean diet home with some sense. 6 years keto.. I've done it and I'm fed up. I really wish you could do more on this. Anything out there on the subject is super dogmatic and basically nonsense. Throw some IF in there, a day or 2 of pure keto why not, a 72h once in a while... staying flexible and introducing some VARIETY would definitely be a step up for me. Please do more on this topic.
Like this a lot. Great information. After 7 years of a ketogenic diet with higher and lower carb intake periods 5-7% I switched to a more Mediterranean 1 month ago 10% carbs and 30%protein. I’m getting used to small amounts of fruits(smile). I’m more of a berry person. No need to loose weight. First days after the diet change the protein intake it felt to be too much. Now it’s fine and I have more power I’ve notised with HIT training.
I was actually told to follow Mediterranean diet last week as well. Love your videos and grateful for your knowledge and research in all your videos. Was thinking how hard it would be to find recipes for the diet. Thank you for your quick list!
Thank you for marching to the beat of your own drum and not jumping on the band wagon of so many other influencers! Would absolutely love to see more on this topic! Thank you Thomas!
I've not read through the comments, but this video is so prescient in my world. I've been strict keto for 18 months. Feel great. I did have a few months where my fat intake was too high and gained a few pounds, but quickly got back to my ideal 170 lb. Otherwise stayed right at my ideal weight with keto + internment fasting. My annual blood work came out and my LDL classic that has never been > 90-100 skyrocketed to almost 180. Freaked out my doc who wanted me at the cardiologist asap. However, my HDL was 95 and Triglycerides 50. And my small particle LDL was almost off the charts low at 90. I do have an appointment mostly to get a scan of my arteries for safe, but my BP is low and my LDL has always been low. But one has to feel comfortable. I'm cutting back on a part of my dietary fat and going back to Mediterranean concepts by adding in more fruit and whole grains like steal cut oats, chickpeas and quinoa. Coupling the Med diet with intermittent fasting is working excellent. Feel great energy. I would get cramps on keto. That has disappeared. This video was exactly what I needed. Still plan to phase back into keto for periods in the future and back to Med to keep the body guessing. I lost several lb of fat almost instantly when I phased from keto to Med. Think my body was still so use to burning fat it continued as my dietary fat dropped. When my body gets too use to carbs I'll switch back into ketosis with a long fast and then keto for a few weeks.
Fantastic insight into both keto and Mediterranean diet. My cardiologist suggested the Mediterranean diet having been plant based for 6 year the transition was easier. Please keep this information coming, it’s fascinating
Avocados actually grow in one region of the Mediterranean: Andalusia, southern Spain. Cities like Sevilla and Mallorca have avocados because it’s technically a tropical climate!
Good video. One thing to correct though: Avocados are grown in the med. Southern Spain, Greece and Greek islands. Also you have to think of North Africa countries that face the Med. Tunisia, Morocco etc. They have olive trees and avocados. It's a myth they don't eat them, in fact most do.
I am Sicilian American & love my cultural way of eating. So glad my Nonna/mom cooked fresh foods passed on from generations before them everyday of my growing up life. I follow IF/low carb eating just tweaking the recipes. Thank you Thomas.
A dietitian put me on low carb Mediterranean diet to lose weight and improve cholesterol levels. She advised not to eat fruit and grains in the evening but to have those with breakfast and lunch. Dinner is mainly fish or chicken with either a salad or other non starchy vegetables or a vegetable based meal where fish and meat are replaced by mushrooms
Great content and added diversity to a ketogenic lifestyle. Definitely would like to see more menu and recipe ideas incorporating a lower carb Mediterranean approach to “keto”. Thanks so much.
Your suggestions and reminders on the type of low GI carbs that we could eat and how to incorporate them to still able to lose weight is very helpful. With exception of berries, I've been avoiding carbs in general - excited to see how I can add low GI carbs into my diet again.
I’m so happy I got to know of you my health is down the drain don’t know the right food to eat no energy to excise can’t sleep I am watching all of your video and it helping me a lots thank you so much ❤ 😢
Both Italians and Spaniards use pine nuts, olive oil, fresh seafood, more highly nutrient- dense herbs and eat smaller portions in Europe than we do in the US. Obesity in those countries doesn't seem to be as much a problem as in the U.S. Some Americanized versions of European foods are not as Mediterranean as they could be. Loads of pasta and tons of cheese with or atop large portions of bread or dough is not exactly what I observed there (at least not in Parma, Florence, Milan or in Madrid or Barcelona). Far more of the food seemed like smaller portions of bread, less cheese, more seasonal veggies, and various proteins. Also Spanish and Italian wines there were not as sweet and generally lower in alcohol. In the US, our versions of Italian and Spanish foods are a lot more fattening, I think. So I really appreciate how well you've broken down what a Mediterranean diet really is. Also, portion-control just seems so much more natural in Europe. And yes! People in Italy and Spain are walking and bicycling as transportation more.
Thanks for posting this. I've moved toward a more Mediterranean way of eating recently and feel much better. I haad been keto for many years and my gut was just not having it anymore.
I understand that the Mediterranean Diet is also about lifestyle and reducing stress. They tend to drink red wine with their meals. Stress is a hard thing to manage, and I wonder if the wine might help with that or is it just because of a laid back lifestyle. In Sardinia, they eat a lot of pork, yet I never hear anyone talking about the possible benefits of it.
Well done Thomas! I do better on Mediterranean diet! Berries, nuts, fish, olive oil is key! Salads. So tired hearing all this meat, meat, meat! Thank you! Appreciate your research and love for sharing it with me!
I’m really grateful to be discovering this video right now as I’ve been struggling with figuring out what would be the best sustainable diet for me to do given all the various experts out there telling us conflicting things. You’ve spoken to the Mediterranean diet, plus lectins. And awareness for types of oils we should, and should not, be eating. And particularly I appreciated when you mentioned a Mediterranean/low carb diet as I am sensing that will work well for me. It did feel like you dropped the ball a bit though when you started talking about what breakfast, lunch and dinner would look like and barely mentioned vegetables at all. Suddenly, it felt like we were no longer on any sort of Mediterranean diet! Well, except for the chickpeas, I suppose. Looking forward to finishing your video and seeing if you have any other material out there speaking specifically to Mediterranean/low carb. Thanks! Renge’ 💜
Thomas, you are right, avovado is not a mediterranean fruit.. but it is produced in the region. Being a Greek, I know (and I eat) Cretan (Greek) avovados..
@@WildDaisyYTNot Mediterranean by tradition. De facto, you are right.. around all over Mediterranean we can grow most of sub tropical plants. In Peloponnese we have mangos, macadamia, litsi and many more.
Just watched your video and think this maybe the diet for me. I've done the Whoe30 about 3 years ago and had good success with it and gave me much more understanding. I just bought your book spiral bound and think this could be the diet for me. I struggle with carbs and an elimination diet is not what I'm looking for. Thanks I believe this diet is going to be a winner!
Exceptional video full of good advice! In my mind you can complete this with : SEASONALITY : more meat in winter, more fruits and veg in the good seasons. (one detoxes from the other in a 1 year cycle) 2 Zucchini FLOWERS, different variants of asparagus, etc. and a major family stew recipe that is the healthiest food on Earth : the "POT AU FEU" with bones and bone marrow and the resulting real broth. (only problem this is a lot of work and time to do) this is not region specific, and can be done with various meats (usually beef) but like Zucchini flowers it can be done anywhere. Certainly much better the real thing than powders...
hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste
Thank you so much! My doctor suggested this diet today and I'm here to educate myself on this lifestyle change. Thank you for doing all the hard research and putting it in a way that makes sense why it works.
I grew up eating lots of black beans and still like them as well as lentils. We always soaked them overnight before cooking. No one ever gets gas when I cook my delicious lentil soup or my black beans. Problem for me is I don’t know how to eat a little of them. I am like bring on the large bowl LOL will definitely go for some on my next off keto week
I used your link and code but was charged a discounted price for the macadamia oil. It wasn’t free.😕 I did get a lot of good information from this video, Thomas!
He's right, you need at least 4-5 hrs. In between meals for your insulin to go down. Snacking is what causes us to gain weight because insulin is a fat storage hormone and if it's too high for too long you can't lose fat.
Thomas you continue to impress me. I love how you avoid putting down other diet styles bc you know we are all unique. As you said, and my biologist husband always says, humans are omnivores. I have tried so many diets, not to lose weight bc that's not a problem for me, but to fix my GUT. Recently I went carnivore for two weeks and got rid of the bloating and gas, but in the past, i've felt my best on the blood type/genotype diet. I'm a hunter genotype and meat is essential for me. I will literally crave red meat when I'm low on it's nutrients. Sugar is my enemy, but I'm ok with the recommended fruit. It's like a keto/paleo style of eating. The challenge is to stay on track by eating WHOLE foods and avoiding processed keto crap/junk food. 🙄🤔 Keep up the good work kiddo I appreciate you. 🤗
hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste
When I reach my goal weight I'm going to switch over to a Mediterranean style diet for maintenance and slowly incorporate healthy carbs back into my diet. I still have very low carb vegetables now but not enough to come out of keto. 113lbs down and 43lbs to go. I will also still intermittent fast and OMAD as well
I'm planning to do that too. Only 5 kg away from my goal! Following a low carb diet. I noticed if I eat the right carbs I won't gain weight. I don't gain weight if I eat brown rice or oatmeal. So those foods are fine! I will say this low carb, keto is very effective if you want to lose weight.
@@thewakayamaboy3084 it's fantastic! I'm going to stay in keto but implement a few more foods that include some healthy grains also but not enough to come out of ketosis. A little stress from the lectins in whole grains is actually healthy stress from what I understand.
This is huge and important video for me. I lost 30 pounds on keto in 2016, but I didn't know what do after I hit my goal weight. As a result of not having a plan, I put back ALL of the weight on and then some. I've struggled to get back on keto since then. Now I'm having health problems and changing the way I eat. I'm doing some extended fasting and low carb, but I think Mediterranean diet is a good long-term diet for me.
Glad I found you, I set my intentions to adopt a healthier lifestyle and want to give the Mediterranean Diet a go. I am 56 plus shipping and handling and wellness is a top priority. Thank you for this content. I will follow you more in 2024! Happy Holidays to you!
Very simple. European people consume high carb foods, but they WALK all day, or ride bikes, or motorcycle. I barely see locals people drive a car , specially in italy where the streets are narrow, heavy traffic, and parking is almost impossible, specifically in small cities like Florence. That's the main reason europeans are slim without needing the gym. However their lifestyle is not healthy nowadays as the time of their ancestors, they are heavy smokers and drinkers and they love mc donald a lot. The diets alone don't make you healthy, it should be combined with a good lifestyle and daily activities, all together.
I agree with you. They do not eat healthy in Europe. Anyone who has been there knows this. They eat heavily processed foods. Fresh vegetables and meats are really expensive. Plus they smoke and drink a ton. I don’t understand who came up with this myth of Mediterranean diet. Its a marketing scheme IMO
I think Thomas is spot on here: neither Monounsaturated nor Saturated fats are bad. But different people will respond differently. I feel like Americans, who mostly stem from European ancestors, have a thing for saturated fats. They can handle them and thrive on them, just like their ancestors. My ancestors for instance come from different regions of Turkey and I personally dont do well with a high saturated fat intake at all. I am much better off with monounsaturated fats like olive oil, chia seeds or macadamia nuts. I also feel much better on sheep's and goat's cheeses like feta while my Austrian (not Australian) boyfriend feels better on regular cow's milk cheeses like Gouda.
I could have an entire conversation related to what all he said, from my own mother being Italian, and her death at 99.5 could have been prevented had we not missed something, to when I was young. I used to be the only skinny female in my family. One day they asked me what I did differently. I told them, "I don't wait to be full; I wait to not be hungry." There's such a difference! And I believed in chewing very well and putting down my small flatware in between bites. I still think this is the answer. If you do this and an hour later you feel hungry, distract yourself. Most of the time we aren't actually hungry. Ask yourself what else might be going on. Are you tired? Tummy issues? Need to walk? Did you eat something not wholesome? Have a plan for what you'll snack on. If you can, make your "dessert" something hydrating - berries, a cup of unsweetened vanilla almond milk, fat yogurt, etc. Need electrolytes? Get the chocolate one, and use it as your "cheat" dessert! Make it psychological. Tell yourself that those roasted brussel sprouts is a luxury. I've found this Really works in not missing my old food. I miss one thing: that my parents didn't get to see me lose weight. But I'm focusing on my own health now, so that I can help others like me in the long run. 😊
Quick question, will this diet change help my dad who is currently 88 y/o man (will be turning 89 y/o in a few months), regarding improvement of short term memory?As I take care of him, I want him to live his best life. His diet is currently very much a Mediterranean form of diet; with one or two exceptions…a couple cups of coffee and on occasion a can of Coke (I’ve changed the size to the smaller size of can). He had lived a very interesting life. I love him very much as do my kids; and just want him to continue to enjoy his life.
I will be 90 in a few months. What a preposterous idea, I really don't feel 90! I have been on intermittent fasting and low carb diet for four years, tried carnivore recently but found that it was not for me. I will now go back to s mixture of low carb and Mediterranean.
My genetic background is Mediterranean (Spain) so it makes sense to me to adopt that sort of diet. I always feel better with my main meal at lunch and a light dinner. My husband is Northern European and he does best on low carb which means a low carb Mediterranean is a good compromise for us.
Thank you for such a "simple to understand" video. 2 years ago, I was perfectly healthy. Now, I am dealing with several serious health concerns. Only one P.A. even mentioned diet as part of my treatment, but no real guidance, except for "low oxalate plant foods, and cut out the meat." When I asked another dr. about diet, he said "cut out the junk and the salt". I already had done that. However, I needed a plan. At last, I feel as if I have found a way of eating I can live with. Thank you, thank you.
as always, great job, very interesting! yet i think they should listen more to your channel, because a 5% incidence after 5 y (chart @9:30), even if it is only half of he control group, is still by far too much. One often overlooked detail\piece of Italian diet is the tomato and the lemon. Both contribute a significant amount of acid to a meal, meaning that the starch breakdown is much slower. And: Italian pasta is cooked al dente, which further slows down digestion.
I had ordered the macadamia's a few weeks ago using your code and they are absolutely delicious, very fresh! i got the salt and pepper ones and the himalayan salt ones, they are both fantastic
Thomas, love you, but to correct one thing, avocados are grown in all Mediterranean countries, here in Ibiza most people have an advocado tree in their garden
Avocados do grown in some Mediterranean regions as well. They grown them in East and Southern Spain. Not Mediterranean? Of course not, the same as tomatoes, bell peppers and potatoes.
Could you do a video on how to make low carb palatable / acceptable to older folks (like the typical Asian or Mexican parent) who have lived their entire lives on a huge amount of carbs? Much appreciation
Very informative, and certainly helps that your body seems to show proof. Just starting, wish me luck! I am a hundred lbs over-weight and pre-diabetic, etc. I like and can feel that this is a lifestyle change - makes me feel more confident. Thanks
I have been frustrated in deciding what to eat since I am APOE4 and have info that discourages consuming saturated fats for anyone with this gene. I then decided to check out the Mediterranean Diet and found Dr. Stephan Cabral's video who advocates this diet as well. As I was searching for more of his videos...I was so excited to see Thomas DeLauer and was surprised that he too encourages the Mediterranean Diet that also definitely lowers blood sugar..I don't believe he mentioned fish, a good source of protein..Love this video and love Thomas....Monounsaturated fats are best....Taking small amount of MCT oil in a.m. Not too many fruits....Getting in ketosis is easy if you do intermittent fasting: eat two meals a day....and be sure to have fasting time from supper to next days breakfast about 16 hrs.....I will try adding millet as a grain instead of pasta.
After listening again to Thomas, sorry, yes he does mention fish. Also I am seeing info on MCT oil that has been recommended for brain health which has been shown to not be a good idea; especially for those with APOE4.... Thomas, you are the best!
Grew up in Southern Italy. We walk for everything, and go up and down stairs ALL DAY. Everything is done on foot. Hanging out with friends; going on a date; going to the beach; to school; to work; grocery shopping; for a coffee; to meet your friends; to go buy cigarettes; to go out at night. My legs are forever ripped thanks to my childhood in Italy. Oh dont forget swimming and soccer. I miss the close proximity of older cities compared to ones where you have to drive.
Great video!
In Spain is the same thing, I just love it.
Sounds like my kind of places
Yes!!! This is also a huge difference that makes the difference ahahah!!
Definitely jealous of you ! Nothing is within walking distance where I live. So I walk to take kids to the park
I think that's a European thing. I'm from Germany, and we also walk everywhere. And move a lot in general.
I live in Spain, I adore our Mediterreanean diet❤️❤️❤️❤️❤️
I have lost 40lbs eating mediterranean diet and walking every day. Since Jan. this year. I also intermittent fast 16/8
Good job! Have you been able to maintain the loss?
I am so glad to be turkish. It makes the ketogen diet so much easier for me. But it is also so hard to say goodbye to carbohydrates. We have so many sorts of tasty bread and baklava 😂
🤣🤣 I agree I'm Turkish as well
same with Greeks. My parents ate very healthy but bread was always on the table.
I dont think there is any doubt that no bread is the worst part of keto lol.
All bread isn't even. If it's rustic, given time for the yeast to do its job, let go stale, it's a bit different than sliced white bread from the supermarket
Haha,yes, baklava!
What a great discussion! I just got my blood work back yesterday and my doc was like what are you eating? My total cholesterol was 220 which made me take pause, but my LDL was 88 and he looked at my HDL and it was 122! He said in all the years of being a doc, he had never seen that HDL number. Triglycerides in the upper 30’. He asked me about my diet and lifestyle and I explained it to him, olive oil, veges, herbs, protein, walnuts, pistachios and an avo everyday and being real active..oh yeah I am 71 with energy to burn! Thank you again so much
Same thing happened to me. My cholesterol is high by Western bs standards. First we NEED cholesterol. There are more and more studies showing a link between low cholesterol levels and Alzheimer’s. It’s not just the LDL number but the break down of one’s LDL which needs to be tested. SDLDL-C is the cholesterol one needs to worry about. That is what sticks to the wall of the artery. That and calcium. Keep up that good diet!
Thank you for sharing
I am from Europe, and in my experience it is MUCH more likely for a person from the south to drink a lot of coffee and eat some kind of sweet pastry for breakfast than what you suggesting … e.g. The most common classic breakfast food in Italy is the “cornetto”, or croissant. A cornetto is often filled with some kind of cream, custard, jam or chocolate spread, and accompanied by a coffee. … the thought that my Italian friends eat some kind of omelette with 🥑 for breakfast is king of hilarious… I am sure they exist but have not once in my life seen it…
You are so right! In my experience breakfast in the mediterranean countries sets you up for a big energy crash at around noon: coffee and a high carb, sugary roll or croissant. While I agree with the basic principle of what's called a "Mediterranean Diet", they should come up with a better term for it.
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So, Thomas! Tell us how you really feel? 😂😏🧐
This was some of your very best! The enthusiasm was amazing! A consistent Thomas, as always!
Thomas love your stuff but in terms of keytones , if you watch Limitless they made Chris Hemsworth fast for 4 days with Dr Attia. It took almost 4 days to get 1 keytone . So knowing this I dont think IFasting can create keytones. I myself do Omads and even then I am questioning the ability to product keytones. What do you think?
Mediterranean countries are around Mediterranean's sea which includes Israel which is growing 🥑 avocado , also Lebanon.
I saw a cookbook with Mediterranean recipes from 2021, do you have an updated version which incorporates intermitant fasting?
When I started mediterranean diet I lost a few pounds, my blood work was great, cholesterol down, trigs down, A1C down 4points
Thank you for your support for the Med. diet! I always naturally gravitated towards it but my family were pushing me to a higher saturated fat diet (Keto-Carnivore). Every time I tried it I just felt more sick and heavy. Once I was eating a true Meditteranean diet, the weight would fall off and I was thriving again. I would like to mention that I'm 1/2 Lebanese and a 1/4 Southern Spanish. I do think genetics have something to do with it.
Got exactly the same. I get sick of just meat and lose weight because I rather eat nothing than meat without my veggies.
Well, gaining weight will make you less healthy and energetic no matter what you ate. keto is supposed to work because it's easier to not be ravenously hungry while in a deficit.@@LN-fj5gg
I come from Cyprus and trust me avocados have been growing beautifully and of an excellent quality for years now. So perfect olives and olive oil plus clean fruits and vegetables , fish and goat meat. ❤
I hear about people growing mangoes and avocados in Sicily!
Cook books focus on veggies and not enough on the goat meat
So glad you don’t only focus on keto
Avocados are so well planted and harvested all over southern italy nowadays...so, bring them on to the mediterranean diet. And hint hint...their success isn't just the diet, but their lifestyle combined.
This is what so many people miss. They focus on the diet of the “blue zones”, when you have to look at the total sum of their lifestyles.
Activity levels, relationship interactions, diet, eating frequency, environment, and other factors all play a role. Diet is clearly important, but those other factors can have a similar level of importance.
I'm trying to meld together several healthy eating plans:
Lean proteins
Omega 3 sources
Fiber from vegetables, fruits, and/or whole grains
Nutrients from vegetables and fruits
Mono unsaturated fats
Other foods with anti-inflammatory properties
I have already cut out sugar, white flour, ultra processed stuff, and vegetable oils.
Eating the lentils/legumes in place of pasta or bread makes a world of difference for me. Those glucose and insulin spikes were killing me but the high fiber legumes act differently. Just had to start out really slow and make sure they were properly prepared and pressure cooked or else it hurt my stomach.
How do you cook them to prevent stomach aches. This is why I always have to quit this diet.
Soak your beans!
@@GamingWithMus Soak over night and pressure cook. Also I don't eat a lot at one sitting. I started with a 1/4 cup per day and now I don't measure.
Even soak lentils. They'll be a breeze to digest.
@@GamingWithMus wash them 5 or 6 times (change of water) then soak for minimum 2hrs. Lentils do not bother me at all now. Not at all.
I’d love to see a comparison of Mediterranean, South Beach, Keto, and Paleo. They seem to have a lot of overlap, but accomplish goals in different ways.
Well timed video - thank you. I was trying to transition into Med from Keto in order to have more fruit and veg's but worried about the carbs. You explained the positive attributes of Med very well.
Same for me! I initially lost 50 pounds and met my goal from being on a keto diet, but now that I’m maintaining weight I have transitioned to Mediterranean. I love that he spoke about this! It’s helping me understand exactly what I should be doing 😊 good luck my friend! 🎉
If you are healthy, there is not a better diet. I was in keto for several years because of prediabetes. That was fixed. My weight is ideal. I've shifted to Med in the last few weeks and feel great. It is really just a shift in some dietary fat to whole grains and more berries. I can actually feel my insulin working now after being in ketosis for so long.
man you're the only one that can bring that mediterranean diet home with some sense. 6 years keto.. I've done it and I'm fed up. I really wish you could do more on this. Anything out there on the subject is super dogmatic and basically nonsense. Throw some IF in there, a day or 2 of pure keto why not, a 72h once in a while... staying flexible and introducing some VARIETY would definitely be a step up for me. Please do more on this topic.
Yes, more Mediterranean content! Thank you!!
Like this a lot. Great information. After 7 years of a ketogenic diet with higher and lower carb intake periods 5-7% I switched to a more Mediterranean 1 month ago 10% carbs and 30%protein. I’m getting used to small amounts of fruits(smile). I’m more of a berry person. No need to loose weight. First days after the diet change the protein intake it felt to be too much. Now it’s fine and I have more power I’ve notised with HIT training.
I was actually told to follow Mediterranean diet last week as well. Love your videos and grateful for your knowledge and research in all your videos. Was thinking how hard it would be to find recipes for the diet. Thank you for your quick list!
Thank you for marching to the beat of your own drum and not jumping on the band wagon of so many other influencers! Would absolutely love to see more on this topic! Thank you Thomas!
Thank you for supporting our farmers in South Africa!!!!
I've not read through the comments, but this video is so prescient in my world. I've been strict keto for 18 months. Feel great. I did have a few months where my fat intake was too high and gained a few pounds, but quickly got back to my ideal 170 lb. Otherwise stayed right at my ideal weight with keto + internment fasting.
My annual blood work came out and my LDL classic that has never been > 90-100 skyrocketed to almost 180. Freaked out my doc who wanted me at the cardiologist asap. However, my HDL was 95 and Triglycerides 50. And my small particle LDL was almost off the charts low at 90. I do have an appointment mostly to get a scan of my arteries for safe, but my BP is low and my LDL has always been low.
But one has to feel comfortable. I'm cutting back on a part of my dietary fat and going back to Mediterranean concepts by adding in more fruit and whole grains like steal cut oats, chickpeas and quinoa. Coupling the Med diet with intermittent fasting is working excellent. Feel great energy. I would get cramps on keto. That has disappeared.
This video was exactly what I needed. Still plan to phase back into keto for periods in the future and back to Med to keep the body guessing. I lost several lb of fat almost instantly when I phased from keto to Med. Think my body was still so use to burning fat it continued as my dietary fat dropped. When my body gets too use to carbs I'll switch back into ketosis with a long fast and then keto for a few weeks.
Love Mediterranean diet!
Fantastic insight into both keto and Mediterranean diet. My cardiologist suggested the Mediterranean diet having been plant based for 6 year the transition was easier. Please keep this information coming, it’s fascinating
Avocados actually grow in one region of the Mediterranean: Andalusia, southern Spain. Cities like Sevilla and Mallorca have avocados because it’s technically a tropical climate!
Good video. One thing to correct though: Avocados are grown in the med. Southern Spain, Greece and Greek islands. Also you have to think of North Africa countries that face the Med. Tunisia, Morocco etc. They have olive trees and avocados. It's a myth they don't eat them, in fact most do.
Great topic and coverage. Would love to see more on Mediterranean diet and inflammatory disease especially Crohn's and Colitis.
Looking forward to seeing if this diet is sustainable for my life. My Doc just suggested this for me!
I lost my temper with regaining weight after fasting, so I went OMAD. Now I might try this as a more longterm solution. This could be it.
I am Sicilian American & love my cultural way of eating. So glad my Nonna/mom cooked fresh foods passed on from generations before them everyday of my growing up life. I follow IF/low carb eating just tweaking the recipes. Thank you Thomas.
A dietitian put me on low carb Mediterranean diet to lose weight and improve cholesterol levels. She advised not to eat fruit and grains in the evening but to have those with breakfast and lunch. Dinner is mainly fish or chicken with either a salad or other non starchy vegetables or a vegetable based meal where fish and meat are replaced by mushrooms
Fantastic- to the core , simply explained and supported with the reserch- Thank you!!!!!
Great content and added diversity to a ketogenic lifestyle. Definitely would like to see more menu and recipe ideas incorporating a lower carb Mediterranean approach to “keto”. Thanks so much.
As Greek, I should recommend Cretan diet. Not the modern one. Like 30,40 years ago. Small quantities, not over eating, walk waaaay more.
Lebanon, Greece, Italy and Spain have the best foods, health and taste wise . Those are plenty of variety to have a solid Mediterranean Keto ⛵️💜
i love mediterranean food. im greek. i think that also eating what ur ancestors ate probably benefits u a lil more
Your suggestions and reminders on the type of low GI carbs that we could eat and how to incorporate them to still able to lose weight is very helpful. With exception of berries, I've been avoiding carbs in general - excited to see how I can add low GI carbs into my diet again.
Thank you! This was exactly what I was looking for! Please make more videos going even more in depth!
Thank you Thomas , you make info super easy to understand! Been thinking of doing a low carb Mediterranean and this video has helped a lot ! 🙏🏻🤩
I’m so happy I got to know of you my health is down the drain don’t know the right food to eat no energy to excise can’t sleep I am watching all of your video and it helping me a lots thank you so much ❤ 😢
God blessed you ❤️
Keep going! Through trial and error you will figure it out and try walking whenever you can even 10 minutes spurts are great.
Great stuff! This is the most informative video. I’ve seen on RUclips in years.
Nice references and really driving the point home.
Both Italians and Spaniards use pine nuts, olive oil, fresh seafood, more highly nutrient- dense herbs and eat smaller portions in Europe than we do in the US. Obesity in those countries doesn't seem to be as much a problem as in the U.S. Some Americanized versions of European foods are not as Mediterranean as they could be. Loads of pasta and tons of cheese with or atop large portions of bread or dough is not exactly what I observed there (at least not in Parma, Florence, Milan or in Madrid or Barcelona). Far more of the food seemed like smaller portions of bread, less cheese, more seasonal veggies, and various proteins. Also Spanish and Italian wines there were not as sweet and generally lower in alcohol. In the US, our versions of Italian and Spanish foods are a lot more fattening, I think. So I really appreciate how well you've broken down what a Mediterranean diet really is. Also, portion-control just seems so much more natural in Europe. And yes! People in Italy and Spain are walking and bicycling as transportation more.
Thanks for posting this. I've moved toward a more Mediterranean way of eating recently and feel much better. I haad been keto for many years and my gut was just not having it anymore.
I understand that the Mediterranean Diet is also about lifestyle and reducing stress. They tend to drink red wine with their meals. Stress is a hard thing to manage, and I wonder if the wine might help with that or is it just because of a laid back lifestyle. In Sardinia, they eat a lot of pork, yet I never hear anyone talking about the possible benefits of it.
It’s definitely the lifestyle and the fresh natural food.
Great video. Love staying up to date with the data and research you present Thomas. Good work
Well done Thomas! I do better on Mediterranean diet! Berries, nuts, fish, olive oil is key! Salads. So tired hearing all this meat, meat, meat! Thank you! Appreciate your research and love for sharing it with me!
FYI, Mediterranean diet includes red meat.
@@bostonjackson9384 but it’s paired with vegetables and grains, it’s only like 20%, not 100%
Red meat on a med diet is only once or twice a month. Poultry and fish are 3-4 times per week
I’m really grateful to be discovering this video right now as I’ve been struggling with figuring out what would be the best sustainable diet for me to do given all the various experts out there telling us conflicting things. You’ve spoken to the Mediterranean diet, plus lectins. And awareness for types of oils we should, and should not, be eating. And particularly I appreciated when you mentioned a Mediterranean/low carb diet as I am sensing that will work well for me. It did feel like you dropped the ball a bit though when you started talking about what breakfast, lunch and dinner would look like and barely mentioned vegetables at all. Suddenly, it felt like we were no longer on any sort of Mediterranean diet! Well, except for the chickpeas, I suppose. Looking forward to finishing your video and seeing if you have any other material out there speaking specifically to Mediterranean/low carb. Thanks! Renge’ 💜
Lectins are regulators of the feeling of being full. iI beans have lectins, then why is this bad?
Thomas, you are right, avovado is not a mediterranean fruit.. but it is produced in the region.
Being a Greek, I know (and I eat) Cretan (Greek) avovados..
Same in Spain. We grow avocados in Andalusia and the Canaries. Cheers bro 🍻
Also avocados are grown in Israel too. So definitely a Mediterranean fruit
@@WildDaisyYTNot Mediterranean by tradition.
De facto, you are right.. around all over Mediterranean we can grow most of sub tropical plants.
In Peloponnese we have mangos, macadamia, litsi and many more.
Just watched your video and think this maybe the diet for me. I've done the Whoe30 about 3 years ago and had good success with it and gave me much more understanding. I just bought your book spiral bound and think this could be the diet for me. I struggle with carbs and an elimination diet is not what I'm looking for.
Thanks I believe this diet is going to be a winner!
Exceptional video full of good advice! In my mind you can complete this with : SEASONALITY : more meat in winter, more fruits and veg in the good seasons. (one detoxes from the other in a 1 year cycle) 2 Zucchini FLOWERS, different variants of asparagus, etc. and a major family stew recipe that is the healthiest food on Earth : the "POT AU FEU" with bones and bone marrow and the resulting real broth. (only problem this is a lot of work and time to do) this is not region specific, and can be done with various meats (usually beef) but like Zucchini flowers it can be done anywhere. Certainly much better the real thing than powders...
hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste
I really like this content and would love for you do some recipe videos.
Thank you so much! My doctor suggested this diet today and I'm here to educate myself on this lifestyle change. Thank you for doing all the hard research and putting it in a way that makes sense why it works.
I grew up eating lots of black beans and still like them as well as lentils. We always soaked them overnight before cooking. No one ever gets gas when I cook my delicious lentil soup or my black beans. Problem for me is I don’t know how to eat a little of them. I am like bring on the large bowl LOL will definitely go for some on my next off keto week
🔥🔥🔥 content I would like to hear more about Mediterranean diet
I used your link and code but was charged a discounted price for the macadamia oil. It wasn’t free.😕 I did get a lot of good information from this video, Thomas!
Great information, I'm just starting a Mediterranean diet.
He's right, you need at least 4-5 hrs. In between meals for your insulin to go down. Snacking is what causes us to gain weight because insulin is a fat storage hormone and if it's too high for too long you can't lose fat.
Love your videos Thomas :) watch them every time you post!
I’m starting the Mediterranean Diet. I actually find the food very good.
Thanks for your help Thomas, much appreciated!
Thomas you continue to impress me. I love how you avoid putting down other diet styles bc you know we are all unique. As you said, and my biologist husband always says, humans are omnivores. I have tried so many diets, not to lose weight bc that's not a problem for me, but to fix my GUT. Recently I went carnivore for two weeks and got rid of the bloating and gas, but in the past, i've felt my best on the blood type/genotype diet. I'm a hunter genotype and meat is essential for me. I will literally crave red meat when I'm low on it's nutrients. Sugar is my enemy, but I'm ok with the recommended fruit. It's like a keto/paleo style of eating. The challenge is to stay on track by eating WHOLE foods and avoiding processed keto crap/junk food. 🙄🤔 Keep up the good work kiddo I appreciate you. 🤗
hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste
When I reach my goal weight I'm going to switch over to a Mediterranean style diet for maintenance and slowly incorporate healthy carbs back into my diet. I still have very low carb vegetables now but not enough to come out of keto. 113lbs down and 43lbs to go. I will also still intermittent fast and OMAD as well
I'm planning to do that too. Only 5 kg away from my goal! Following a low carb diet. I noticed if I eat the right carbs I won't gain weight. I don't gain weight if I eat brown rice or oatmeal. So those foods are fine! I will say this low carb, keto is very effective if you want to lose weight.
@@thewakayamaboy3084 it's fantastic! I'm going to stay in keto but implement a few more foods that include some healthy grains also but not enough to come out of ketosis. A little stress from the lectins in whole grains is actually healthy stress from what I understand.
Can you please discuss how to add weight eating the Med/low carb diet for us Ectomorphs and keeping our glucose stable. Thank you.
This is huge and important video for me. I lost 30 pounds on keto in 2016, but I didn't know what do after I hit my goal weight. As a result of not having a plan, I put back ALL of the weight on and then some. I've struggled to get back on keto since then. Now I'm having health problems and changing the way I eat. I'm doing some extended fasting and low carb, but I think Mediterranean diet is a good long-term diet for me.
You can also lose weight on the Mediterranean diet. Find a dietitian to write a meal plan for you. Keto is a dangerous diet for cardiovascular health
Glad I found you, I set my intentions to adopt a healthier lifestyle and want to give the Mediterranean Diet a go. I am 56 plus shipping and handling and wellness is a top priority. Thank you for this content. I will follow you more in 2024! Happy Holidays to you!
I know I feel better with a more Mediterranean style diet… fat is really the key for me. If I go to low on fat intake I start to feel off.
Very simple. European people consume high carb foods, but they WALK all day, or ride bikes, or motorcycle. I barely see locals people drive a car , specially in italy where the streets are narrow, heavy traffic, and parking is almost impossible, specifically in small cities like Florence. That's the main reason europeans are slim without needing the gym. However their lifestyle is not healthy nowadays as the time of their ancestors, they are heavy smokers and drinkers and they love mc donald a lot. The diets alone don't make you healthy, it should be combined with a good lifestyle and daily activities, all together.
I agree with you. They do not eat healthy in Europe. Anyone who has been there knows this. They eat heavily processed foods. Fresh vegetables and meats are really expensive. Plus they smoke and drink a ton. I don’t understand who came up with this myth of Mediterranean diet. Its a marketing scheme IMO
I think Thomas is spot on here: neither Monounsaturated nor Saturated fats are bad. But different people will respond differently. I feel like Americans, who mostly stem from European ancestors, have a thing for saturated fats. They can handle them and thrive on them, just like their ancestors. My ancestors for instance come from different regions of Turkey and I personally dont do well with a high saturated fat intake at all. I am much better off with monounsaturated fats like olive oil, chia seeds or macadamia nuts. I also feel much better on sheep's and goat's cheeses like feta while my Austrian (not Australian) boyfriend feels better on regular cow's milk cheeses like Gouda.
I could have an entire conversation related to what all he said, from my own mother being Italian, and her death at 99.5 could have been prevented had we not missed something, to when I was young. I used to be the only skinny female in my family. One day they asked me what I did differently. I told them, "I don't wait to be full; I wait to not be hungry." There's such a difference! And I believed in chewing very well and putting down my small flatware in between bites. I still think this is the answer. If you do this and an hour later you feel hungry, distract yourself. Most of the time we aren't actually hungry. Ask yourself what else might be going on. Are you tired? Tummy issues? Need to walk? Did you eat something not wholesome?
Have a plan for what you'll snack on. If you can, make your "dessert" something hydrating - berries, a cup of unsweetened vanilla almond milk, fat yogurt, etc. Need electrolytes? Get the chocolate one, and use it as your "cheat" dessert! Make it psychological. Tell yourself that those roasted brussel sprouts is a luxury. I've found this Really works in not missing my old food.
I miss one thing: that my parents didn't get to see me lose weight. But I'm focusing on my own health now, so that I can help others like me in the long run. 😊
Sounds interesting as I’m finding keto difficult to start and only managing low carb atm. This might suit me more?
I just found out my A1C is 5.7. I want to adopt this diet & Thomas' info is perfect. 😊
Great information! Clear and concise with the science behind it as usual (which I really appreciate!) Thanks! -Melissa
Thanks a lot, really thinking about giving it a try!
Quick question, will this diet change help my dad who is currently 88 y/o man (will be turning 89 y/o in a few months), regarding improvement of short term memory?As I take care of him, I want him to live his best life. His diet is currently very much a Mediterranean form of diet; with one or two exceptions…a couple cups of coffee and on occasion a can of Coke (I’ve changed the size to the smaller size of can). He had lived a very interesting life. I love him very much as do my kids; and just want him to continue to enjoy his life.
I will be 90 in a few months. What a preposterous idea, I really don't feel 90!
I have been on intermittent fasting and low carb diet for four years, tried carnivore recently but found that it was not for me. I will now go back to s mixture of low carb and Mediterranean.
This video was so helpful. Thank you for breaking it down the way you did. I'm excited to create yummy and easy meal plans with you suggestions.
My genetic background is Mediterranean (Spain) so it makes sense to me to adopt that sort of diet. I always feel better with my main meal at lunch and a light dinner.
My husband is Northern European and he does best on low carb which means a low carb Mediterranean is a good compromise for us.
Thanks for all you do and share with us Thomas!!
More of this content thanks Thomas. Very interesting.
My doctor recommended the Mediterranean diet but I haven’t looked into it. Thanks for explaining what it is!
Thank you for such a "simple to understand" video. 2 years ago, I was perfectly healthy. Now, I am dealing with several serious health concerns. Only one P.A. even mentioned diet as part of my treatment, but no real guidance, except for "low oxalate plant foods, and cut out the meat." When I asked another dr. about diet, he said "cut out the junk and the salt". I already had done that. However, I needed a plan. At last, I feel as if I have found a way of eating I can live with. Thank you, thank you.
Oxalates are bad if you have kidney problems.
as always, great job, very interesting!
yet i think they should listen more to your channel, because a 5% incidence after 5 y (chart @9:30), even if it is only half of he control group, is still by far too much.
One often overlooked detail\piece of Italian diet is the tomato and the lemon. Both contribute a significant amount of acid to a meal, meaning that the starch breakdown is much slower. And: Italian pasta is cooked al dente, which further slows down digestion.
I had ordered the macadamia's a few weeks ago using your code and they are absolutely delicious, very fresh! i got the salt and pepper ones and the himalayan salt ones, they are both fantastic
Thomas, love you, but to correct one thing, avocados are grown in all Mediterranean countries, here in Ibiza most people have an advocado tree in their garden
Thank you! This is exactly what I was looking for!
I look forward to hearing your research information everyday. Your my favorite thank you buddy ❤
Great video Thomas 2 thumbs up my friend!!!!
Thomas, you are super brilliant fantastic wonderful. Thank you for all your output. ❤
I am Greek and I cannot leave without our Mediterranean diet.
Thank you Thomas! I started keto, went to carnivore, now doing carnivore with fruit. Looking more into trying Mediterranean
🤔 definitely trying this thanks bro great vid!!
Avocados do grown in some Mediterranean regions as well. They grown them in East and Southern Spain. Not Mediterranean? Of course not, the same as tomatoes, bell peppers and potatoes.
This was a perfect video! Thanks Thomas ❤
Could you do a video on how to make low carb palatable / acceptable to older folks (like the typical Asian or Mexican parent) who have lived their entire lives on a huge amount of carbs? Much appreciation
Very informative, and certainly helps that your body seems to show proof. Just starting, wish me luck! I am a hundred lbs over-weight and pre-diabetic, etc. I like and can feel that this is a lifestyle change - makes me feel more confident. Thanks
I think you found the perfect eating plan.
Thank you Thomas! Great info, as always.
I have been frustrated in deciding what to eat since I am APOE4 and have info that discourages consuming saturated fats for anyone with this gene.
I then decided to check out the Mediterranean Diet and found Dr. Stephan Cabral's video who advocates this diet as well. As I was searching for more of his videos...I was so excited to see Thomas DeLauer and was surprised that he too encourages the Mediterranean Diet that also definitely lowers blood sugar..I don't believe he mentioned fish, a good source of protein..Love this video and love Thomas....Monounsaturated fats are best....Taking small amount of MCT oil in a.m. Not too many fruits....Getting in ketosis is easy if you do intermittent fasting: eat two meals a day....and be sure to have fasting time from supper to next days breakfast about
16 hrs.....I will try adding millet as a grain instead of pasta.
After listening again to Thomas, sorry, yes he does mention fish. Also I am seeing info on MCT oil that has been recommended for brain health which has been shown to not be a good idea; especially for those with APOE4....
Thomas, you are the best!
Although I have APOE3, MCT oil gave me a bad diarrhea.
I’d like to learn more on the Mediterranean diet. Recipes with macros would be awesome too. Thank you!
Awesome! Thanks Thomas! Much appreciated!
What's so bad with peanuts? Unfortunately I don't have access to macadamia and nuts all the time.
Great Video, so much to take in but all the information given is extremely helpful. Thank You for the great video and content