WHAT IS KETOMED?
There has been an explosion of information on low-carbohydrate living recently and there is emerging evidence that high-carbohydrate intake is linked to insulin-resistance, diabetes and heart disease.
But many advocates of a low-carb lifestyle encourage high-fat intake. That’s okay for some people, but there are many people who struggle to eat a lot of fat. And, there are different types of fat - some are good, some are bad, and some are downright ugly!
Personally, I never encourage my patients to eat large quantities of animal fats because we simply do not have enough safety data.
So... what to do? On the one hand... no carbs because that gives you diabetes... and no animal fat because you will have a heart attack. So, only vegetables and the occasional piece of fish? Boring and totally miserable. Might as well eat the doughnut and die sooner!
But, what if you could enjoy delicious healthy food that was satisfying, tasty and good for you?
Well, you can.
In Mediterranean countries like Greece, Italy and Turkey, people have low rates of heart disease and yet, they eat wonderful food.
So, how about combining the principles of a lower-carbohydrate diet with those of the Mediterranean diet?
That’s exactly what KetoMed is... a low-carb Mediterranean Diet.
Ketosis and low-carb living
What is ketosis?
Ketosis is a physiological state in your body when fats are used for energy. When your body breaks down stored fat, ketones are released, hence the term: ‘ketosis’.
Ketosis is the most efficient physiological state for weight loss because you can’t lose fat unless your body breaks down your fat stores. If your goal is weight loss, you must encourage your body to use its fat stores for energy.
But the best way to do this is not through starvation (although intermittent fasting can be a handy tool to get you into ketosis faster). Rather, you change the proportions of your nutrients so that your body still gets optimum nutrition, but not much energy from carbohydrates, so you are forced to burn fat.
Restricting your carbohydrates to approximately 120g per day will help you burn fat more efficiently and is likely to get you into ketosis.
Mediterranean Diet Principles
We know, by analyzing data on disease and death from countries around the world, that people living around the Mediterranean Sea have lower rates of premature death from heart disease and many cancers. People living in these areas also have a lower risk of Alzheimer’s dementia and Parkinson’s.
Obviously, there are many factors other than diet that probably play a role in improving the health statistics (like sunshine, lower stress levels, sense of community...), but diet is a critical contributor to well-being, and diet is something you can control and change.
You have the power to improve your health risk by making healthier food choices. Eating well is far better for you and more powerful than any pharmaceutical product. And good food generally has no bad side-effect!
What is the Mediterranean Diet and why is it so healthy?
Certain characteristics differentiate the Mediterranean Diet from the diet that most people living in developed countries follow:
- Emphasis on plant-based foods. Fresh seasonal vegetables and fruits, whole grains, legumes, nuts and seeds form the basis or foundation of every meal;
- Butter and unhealthy fats are replaced by healthier alternatives like olive oil;
- Herbs and spices are used generously to flavor foods, reducing the need for salt;
- Fish and poultry are enjoyed more often. Generally, red meat does not feature on the menu more than once a week.
- Typically, red wine is enjoyed in moderation (optional);
- Eating is a social activity. Meals are shared with family and friends;
- And finally, physical activity is integrated into the daily routine - in fact throughout much of the Mediterranean, residents will farm and harvest their own fruits and vegetables or take a walk to the farmer’s market to get their produce.
