A Mediterranean ketogenic diet is an excellent entry point to a ketogenic lifestyle for many people because it combines the health benefits of Mediterranean eating with the metabolic advantages of ketosis. In this video, I’ll share 4 key steps for preparing to start your Medi-Keto journey. We’ll review my 9 favorite Medi-Keto foods, helping you build a solid shopping list. Finally, I’ll answer common questions and offer some free keto recipes to get you started on the right foot. Start your healthy transformation today with this powerful diet combination!
Mediterranean Ketogenic Cookbook:
Keto Mojo:
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Macadamia Oil:
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Saltt Electrolytes:
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STAT Article. Will I be a Pariah at Harvard Medical School:
Fish Video:
How to Pick a Great Extra Virgin Olive Oil Video:
Macadamia Nut, Omga-7 Video:
Dark Chocolate Article (Article I wrote some years back in collaboration with KetoDietApp):
How Keto Works (including Sesame “hack”):
720 Eggs Video:
Oreo Video:
Fermented Foods Video:
Roquefort video:
Meta-Analysis of RCTs Video:
Meta-Analysis of RCTs Paper:
Fiber video:
LMNT video:
Mayo:
Caesar Dressing:
1. Dissolve 1 can of anchovies in avocado oil or macadamia oil over low heat.
2. Blend with 2 large egg yolks and 2 tsp of lemon juice.
3. With the blender on, drizzle in macadamia oil, avocado oil, or extra virgin olive oil until it starts to adopt a mayo-like consistency.
4. Add about 100 g of Manchego cheese to thicken it up.
5. Adjust the consistency by thinning with more lemon juice or water to your desired texture.
6. Store in the fridge – it will likely solidify, which is perfectly fine.
7. For extra creaminess, add some heavy cream while blending.
This recipe isn’t particularly scientific. Customize it with your own variations – find out what works for your tongue and body
Chapters
0:00 – Why I Wrote a Medi-Keto Cookbook
1:23 – There are infinite ketogenic diets: The Advantage of Medi-Keto Diet
2:27 – Roadmap of this Medi-Keto Diet Video
3:28 – 4 “Musts” to Prepare for Your Medi-Keto Journey
6:35 – My 9 Favorite Medi-Keto Foods
6:54 – Fatty Fish: A Keto Superfood for Omega-3s
7:42 – Extra Virgin Olive Oil: The Heart-Healthy Fat
8:44 – Macadamia Nuts: This King of Nuts
9:39 – Avocado: Keto’s Favorite Fruit
9:58 – Dark Chocolate: Food of the Gods
10:44 – Sesame: Not Your Average Seed
11:31 – Eggs: A Protein-Packed Keto Essential
12:16 – Low-Carb Fermented Foods: Probiotics for Gut Health on Keto
13:10 – Manchego and Roquefort Cheeses: Delicious and Keto-Approved Dairy
14:15 – Q&A 1: What About Cholesterol on a Mediterranean Keto Diet?
15:25 – Q&A 2: How to Manage the Keto Flu and Stay Energized
16:55 – Q&A 3: Can I Do Keto without a Gallbladder?
17:24 – Q&A 4: What About Thyroid Health on Keto?
19:00 – Q&A 5: How Do You Get Fiber? Do You Need It?
19:35 – Q&A 6: Should I Measure Ketone Levels for Better Results?
21:09 – Engage with Us on Your Medi-Keto Journey: Share Your Experiences
22:00 – 5 Free Medi-Keto Recipes for Health
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