Mediterranean Diet or KETO

by Steve Bruner

WHAT DIET IS BEST?

If you want to loose weight fast, I don't think there's a better diet than KETO. If you want to live healthier, I don't think there's a better diet than the Mediterranean diet. I lost some weight using KETO because I had gained 30 pounds over twenty years, some of it due to an accident where I suddenly became more stationary than normal. I needed to loose the weight, and within 4 months I realized the weight loss. I then moved to a more healthier diet, the Mediterranean with slight variations I figure out myself if I start putting the pounds back on.

MY KETO: When I do KETO I take out all white foods (bread, potatoes, rice), all sweet drinks and all sodas including diet ones (mostly drink water, black coffee, and unsweet tea), eat lots of avocados, salads, fish, eggs, unsweet pickles, cheese, and veggies except corn. Omelettes are great. Eat fruit modestly. Some KETO says no, I say okay. You want to stay away from starches. I will buy some sugar free candy but allow myself only one every other day. You'd be surprised once you take sugar out of your diet, how you miss it, but not nearly as much as how good you feel without it in your system. I love hamburgers on lettuce, even meat-less ones. Once you do KETO for about 4-7 days - eating all you want but not the forbidden KETO foods, you will start to drop pounds like crazy. The irony of KETO is you really never allow yourself to get hungry. (Eating white foods or sugar on KETO added to the increased fat and protein will put pounds on fast so don't do KETO unless you're committed). I also suggest taking 7 BASICS or EVEREST Earth & Sea Formula every day - even doubling the dosage during KETO. It will help tremendously, insuring solid nutrition down to the cellular level. Today my daily diet is my own variation of Mediterranean with KETO interjected as needed.

THE MEDITERRANEAN DIET

The following information was written Liz Moody who is a contributing food editor at mindbodygreen. She's contributed to Glamour, Women's Health, Food & Wine, goop, and many other publications.

Veggies

All veggies are acceptable and beloved on the Mediterranean diet, but it's ideal if you stick to what's seasonal to maintain as much of a connection to the land and your local region as possible. In the fall and winter, lean toward Brussels sprouts, root vegetables, mushrooms, and kale. In the spring and summer, try eating more asparagus, artichokes, and zucchini. The best way to get in touch with what's in season?

Nuts and seeds

Nuts and seeds are staples of the Mediterranean diet, so load up on walnuts, almonds, hazelnuts, cashews, chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, and more. Toss 'em into smoothies (soak them first if you don't have a high-powered blender) or use them to add crunch and interest to salads or grain dishes (yes, grains are allowed!

Whole grains

You'll likely be happy to know that unlike many popular diets today, the Mediterranean diet embraces whole grains in all their glory. Ideally, look for grains that haven't been processed at all—this means that rather than whole grain bread, seek out quinoa, buckwheat, wheat berries, farro, oats, and more. Use them as a base for grain salads or mixed with a milk of your choice for a hearty breakfast option (bonus points if you top your breakfast grain bowl with berries and some chopped nuts!).

Legumes

Chickpeas, lentils, black beans, white beans, kidney beans, navy beans, and legumes of all sorts are allowed on the Mediterranean diet. Either make them from scratch (with an Instant Pot, it's shockingly easy!), or look for cans that are BPA-free. You can use any legumes to make salads with whatever fresh produce is in season, or roast chickpeas in the oven with spices and olive oil until they're crispy for a protein-packed snack.

Healthy fats

Yes, yes—you knew we'd get to olive oil eventually. Look for extra-virgin olive oil—and for the most benefits, look for an olive oil that makes you cough a bit when you taste it. That cough comes from the polyphenol content (aka the part that makes it healthy). While some modern nutritionists don't cook with olive oil, the people living in the Mediterranean have for thousands of years—but if that makes you uncomfortable, use the olive oil raw in salad dressings or to finish dishes, and use avocado oil for high-heat cooking. Healthy fat is celebrated in the Mediterranean diet, so you can also fill up on olives and avocados.

Seafood

Speaking of healthy fat, you'll want to get your omega-3s in, which means it's seafood time. Seafood is a staple of the Mediterranean diet, so eat anything fresh-caught in abundance. While wild-caught fish is wonderful, farmed fish can also be a great option (read more on this here). If you're looking to avoid mercury, choose smaller fish that are lower on the food chain but still provide ample nutritional benefits—think sardines and anchovies versus tuna.

Poultry and eggs

While red meat isn't typically a huge part of the Mediterranean diet, poultry and eggs are embraced. Mix up your poultry types—try duck and turkey in addition to chicken—and always look for eggs and poultry from pasture-raised animals for the most nutritional benefits.

Dairy

You'll be happy to know that cheese and milk are both allowed on the Mediterranean diet. If you're going for dairy, always make sure it's grass-fed or pastured, and think beyond the typical cow's milk variety. People who live in the Mediterranean embrace sheep's and goat's milk, which offer different flavor profiles and can sometimes be easier to digest for people with lactose issues.

Spices and herbs

Mediterranean eaters embrace herbs and spices in abundance. In addition to packing a huge flavor punch, herbs and spices have tons of health benefits. Use them liberally—use dried spices when cooking grains or to make a rub for seafood or poultry, or sprinkle your eggs with your favorite spice blends. And don't sleep on fresh herbs—some roughly ripped basil can make fresh tomatoes pop, and fresh, torn mint makes a salad sing like nothing else. Another Mediterranean staple? Making a tea from fresh herbs. Just steep whatever you have on hand—rosemary, mint, thyme, oregano; it all works!—in hot water for five to 10 minutes, then strain and sip up!