Keto Diet vs Mediterranean Diet – Which Is Better For You & Weight Loss?

Keto diet versus Mediterranean dietwhat are they are they good for weight loss are they healthy diets we’re gonnatalk about what forms them healthy what becomes them good for weight loss so thatyou understand the bigger picture and you can choose what’s best for youcoming right up I’m Dr. Ekberg I’m a holistic doctor and a former Olympicdecathlete and if you want to truly master health by understanding how thebody really drives make sure you subscribe and thumped that notification bellso that you don’t miss anything when it comes to diets most people are concernedwith is it gonna help me lose weight so yes we’re gonna talk about that butwe’re gonna talk about the bigger picture likewise so first of all I want togo to an section that talks about the Mediterranean diet and we’re going todiscuss some of those details so first of all they say that it is generallyaccepted that the kinfolks living in the countries territory the MediterraneanSea live longer and suffer little than most Americans from cancer andcardiovascular ailments the not surprising mystery is an active lifestyleweight authority and a nutrition low-spirited in cherry-red meat carbohydrate and saturated overweights and highin produce nuts and other healthful foods again they throw in the towel weight controlas if that was the causative point of health rather than the other way aroundwhen you get healthy the weight is in relation to a normal degree for you so one of the bigyearly referendums were professional panels vote on the best diet then the Mediterraneandiet was that one year was voted number one best overall diet and they talkedabout that it has plenty of fruits that it has abundance of veggies lots of wholegrains lots of nuts legumes and olive oil and then they say that the nutrition islimited in fish and seafood that they have it once or twice a week that theyhave restriction poultry egg and cheese and that they very rarely eatsweets or red flesh they claim that they drink a good sum of wine-coloured and that inmoderation that’s good for you as well so the thing to keep in mind is that theMediterranean Sea is a large area there are several countries frontier withmany different cultures so frequently they primarily talk about Greece the theGreek culture as representing the Mediterranean diet but there’s Italianthere’s French they’re Spanish living there as well that have differentcultures and somewhat different attires the above reasons they focus in on Greece andthe Greek diet is that the Mediterranean diet is very rich in olive oil and theGreek consumed by far the most olive oil of anyone in the world so we’re going totalk primarily about that and I’m gonna provide an example because I was in a partof Greece it was an island south of Greece called Crete that exemplifiesthis diet exceedingly are you all right and while my experience isn’t ironclad and doesn’trepresent this completely by any means I really want to share what I verified and sureenough they had a good amount of results the government has bunches and lots of vegetablesthere was never a snack without a tomato salad tomato onion cucumber salad Ididn’t see much nuts or legumes maybe that’s because I didn’t look for thembut that didn’t seem to be a huge factor olive oil absolutely it’s astaple it’s not a spice it’s it’s a menu that you spend with everything Isaw plenty of fish and seafood and I interpreted plenty of poultry eggs and cheese and Isaw a lot of red flesh didn’t see numerous sweeteneds again because Idon’t look for them but while it didn’t have any cows the government has goats and sheeprunning around everywhere and they too had chickens runningaround everywhere so they had plenty of red meats they also had pork was veryvery common so red meat was mostly eaten with with every dinner they servedplenty of wine-coloured even if they are I being held by a good flake and I study wines all right inin moderation but yes that’s certainly a big part of the Mediterranean culture somy experience didn’t accurately match the committee of experts I think they just require itto be a lot of veggies and not so much meat and what they think of assaturated solids while in reality those are presents in very generous amounts sohow do the macronutrients compare well there isn’t a rectified number of course forthe Mediterranean diet because there’s such a great fluctuation but based on whatthe usual thought is and based on my first impression I would say thatabout 50% of calories is just coming up fatty 20% from protein and about 30% fromcarbohydrates it’s the US Department of Agriculture the Mayo Clinic the AmericanDiabetes Association they promote a low-fat dieta moderate protein so 20% fatty 20% protein and 60% from carbohydrates sowhat I think they’re trying to do is they’re trying to emphasize the grainand vegetable portion and de-emphasize the meat to construct the Mediterranean dietlook more like the USDA but again that’s just my my guess of what’s going on andthen the keto of course is a high fatten moderate protein very low carb diet butif we look at the the top instance of what the Mediterranean probably is likethen it is actually closer to the keto diet than it is to therecommended us diets so then in the commodity they question some questions and theyask will it help you lose weight and the they excerpt some experiment the first theysay while some people fear that eating a food that relatively high in fat willkeep them solid more and more research is suggesting the opposite is true reallyit’s wonderful isn’t it that they’re starting to wake up and they say if youbuild a calorie deficit into your dinner intention and you burn off extra calories byexercising you are able to shed some pounds and how quickly and whether you keepthem off is up to you and that is just wrong because all dietsfail if you emphasize calorie insufficiencies your person will change the only way thatyou’re going to sustain permanent weight loss sustainable weight loss is toreduce insulin resistance and to the degree that the diet can do that thenyou will be successful so they quote some studies and a 2016 study in The Lancet had a five-year trial with 7400 adults with character 2diabetes or cardiovascular disease and they were designed either aMediterranean diet augmented with olive oil a Mediterranean dietsupplemented with nuts or a self-restrained nutrition which they didn’t specify and theyfound that the Mediterranean diet did better than the ensure which we canonly assume then as some kind of standard diet but they say the peoplethat were supplemented with olive oil lost the most why because theyintroduced a entire food that doesn’t stimulate insulin in order to be allowed to reversetheir insulin opposition and they lose low-carb Mediterranean a traditionalMediterranean or a diet recommended by the American Diabetes Association andafter a year they found that all groups had lost value but the low-carbMediterranean group had lost 50% more than the other two groups so againlow-carb means they’re eating more fatty and the shorten insulin resistancebecause they’re not provoking insulin in a third study they mentioned were 322 moderately obese adults they again give them one of three foods one a low-fatcalorie restricted to a calorie inhibited Mediterranean or three a noncalorie curbed low-carb after two years the first group the calorierestricted low-fat worst combination had lost six pounds the calorie restrictedMediterranean allowing them along FAT lost nine pounds and with low-carbbut no calorie restriction they lost the most ten pounds and they finished upsaying a 2008 analysis of the 21 studies of the gazette Obesity recalls concludedthe jury is still out for purposes of determining whether following the Mediterranean diet willlead to weight loss or a lower likelihood of being overweight or obeseso why are they so confused because they don’t understand physiology they don’tlook at existing mechanisms involved they look at descriptions they call it this food orthat food instead of understanding the common factors and the mechanisms thatmake it happen so why is the Mediterranean a goodchoice why could it be a good choice for youbecause they eat real food they gobble meat they munch veggies they snack plenties andlots of salads and most of it is grown locally on Crete there were animalsrunning around there were chickens and goats and sheep there were olive treeseverywhere you could look it’s a neighbourhood economy they originate it the route they’vegrown it for hundreds or thousands of years and another secret is theextra-virgin olive oil they exhaust over 30 litres of olive oil per person peryear every man woman and child over 30 litres of olive oil Greece on average Ithink is somewhere around 25 litres and then it goes down from there and that’sagain why they emphasize Greece and 30 liters of olive oil is 270,000 caloriesthat represents over 1/3 of all the calories produced from a single part soit’s not that olives is this mystical nutrient that’s just gonna turn your healthon or it’s gonna heal your person it’s just a food that hasn’t beendestroyed that all it is so by eating tons and tons of olive oil they get anutritious source of energy that does not stimulate insulin that has a almostzero influence on insulin and it hasn’t been destroyed there are no rancid fatsthere are no poisons there’s no additives it’s simply a entire nutrient just likethey’re getting their vitality from meat and salads and neighbourhood material the olive oilis just another nutrient don’t think of it as something marvelous that’s gonna doanything it’s just that they’re getting vitality from something that does thathasn’t been destroyed most of the solids devour in the Western world likevegetable oils and margarine and managed overweights and processed food thefood has been destroyed that’s why the Mediterranean diet is better than thestandard Western diets because the majority of members of the Western food has been destroyed it’sbeen handled it has compounds it has added carbohydrate it’s been altered so pleasekeep that in attention there is no miracle if we just learn to eat real foodhumans can prosper on a wide variety of different things if you have insulinresistance you need to go a little bit lower or a lot lower on the carb scaleto create the results you want and alter insulin defiance forget thelabels it doesn’t really matter if it’s called the carnivore diet or aMediterranean diet or a – diet or a South Beach or an Atkins or a keto or alow carb all you need to worry about is does it have whole food and if yourinsulin resistant then you chipped the carbs and if you’re not or if you reverse orinsulin fight then you can increase your carbs a little and you can keepeating real nutrients and do real well so which one is better the keto diet or theMediterranean diet well it depends on where you are on yourinsulin resistance if you need to go Kido you can still do that and basicallyfollow a Mediterranean diet if you are notice based on my own experience bemoderate with a wine-colored don’t snack any sweeteneds but then they have red meat theyhave poultry eggs and cheese fish seafood olive oils be careful on thelegumes and cut out the particles have a few fruits and then all the rest you caneat the Mediterranean diet as long as you ingested entire menu so there not thatdifference the key component is that we eat things that haven’t been altered ordestroyed let me know your thoughts on this if you have knows orquestions satisfy share those below if you’re new to the channel and youappreciate this kind of content make sure you subscribe and smacked thatnotification buzzer and if you have some people that you care about please sharethese videos with them because they all

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