How to Do Mediterranean Keto - The FUTURE of Low Carb

Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!

How to Do Mediterranean Keto - The FUTURE of Low Carb - Thomas DeLauer

I think I figured out my style of keto that has worked so well for me for the last nine or 10 years. Those of you that don't know me, I've lost a hundred pounds with keto. I lost a hundred pounds in a little over a year and I've been doing keto for nine or 10 years now.

I think I've now put it all together with why I've had so much success with the ketogenic diet. It's because I'm doing what's called a Mediterranean keto diet, and I want to share it with you.

I want to share what it's all about and I want to share how to do it, and also even some recipes and things like that. Because I think it is the future of the ketogenic diet.

Here's the interesting thing. People bag on the ketogenic diet. You see all the major media networks just coming down hard on the keto diet because saturated fat, red meat, dairy, this and that. Then on the other side of the equation, you have a lot of people saying, oh, the Mediterranean diet is the way to go.

The Mediterranean diet is how you live for a long time. There's much less instance of coronary artery disease, much less incidence of inflammation. All this stuff with the Mediterranean diet. People automatically think that Mediterranean diet just means a bunch of pasta and a bunch of pizza and just a bunch of good, tasty Italian food. But no, no, no. Mediterranean is just all about the region.

Ketogenic dieting is more about the macros. They're what we call perpendicular diets. When we talk about this, I'll make some sense of it and have a little graphic to show you too, but Mediterranean keto works well. They are very, very harmoniously linked together.

Mediterranean doesn't mean high carb, low fat, low fat. It doesn't mean anything like that. All Mediterranean means is a region. You can combine keto and Mediterranean and there's a really nice overlap. The parts of the ketogenic diet that overlap with the Mediterranean diet are like the best possible foods for you and I'm going to break them all down.

The Mediterranean diet, the reason it's so good and so successful is because of the omega-three profile is phenomenal. You're eating lots of fatty fish, you're eating lots of even small, good fish that doesn't have a lot of poison in them, that ultimately not a lot of toxins that have accumulated.

You're eating leaner meats. You're getting a wide variety of monounsaturated fats. You're getting good, polyunsaturated fats. You're eating tons of olive oil, which in the keto world for some reason got demonized because olive oil isn't supposed to be cooked with. That's not the idea with olive oil. It can be in some instances, but it denatures because it's fragile because it's really good. You know what else is fragile? Fish oil.

One of the most powerful, amazing oils on earth is very fragile. You shouldn't be cooking in fish oil. Just like you shouldn't be cooking in olive oil. You use it to get the benefits. We'll talk about that. The foods that are also in the Mediterranean diet are exceptionally high in vitamin D. You're getting fatty fish, you're getting the good cuts of meat, you're getting the mushrooms, you're getting the olives.

Let's talk about the overlap here.

Here's Mediterranean foods. Here's the overlap of Mediterranean and keto. Here's what I would consider just keto that doesn't fit in the Mediterranean overlap. These are the only Mediterranean foods that I feel don't fit in the keto overlap. Whole grains. We're not going to have pasta, we're not going to whole grains. We're not going to have a bunch of legumes.

That's Mediterranean but not keto, I'll give it that. Then we'll have fruits. Quite honestly, you can even have a small amount of fruits. Mediterranean is quite paleo, so we're kind of trying to find what is keto paleo in a way. Then we have starchy veggies. Lots of squash, lots of things like that. That's not going to fit, because the carbs are too high, Still, some of these are okay foods, some of them whole grains, legumes.

Thanks for watching everyone, and I will see you guys very soon.

Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:

[ThomasDeLauerOfficial]

How many of you would like the meal plan on this? Comment below, LIKE the Video, and let’s see if we can make it happen. Thanks for watching!

[JenniferMyers]

I don’t eat refined sugar in any form (no bread, pasta, grains, etc). The way I eat is a high fat, moderate protein diet, and I eat lots of starchy vegetables. Japanese sweet potatoes are my favorite, along with kabocha squash. I eat an abundance of vegetables and olive oil, and I make sure to have a whole avocado daily. My skin has benefitted tremendously & my weight is healthy; I’m in the best overall shape of my life eating this way.

[seotenin]

Combination of Keto with the Mediterranean diet is just about perfect for me

[mariannewortman]

The end of this month marks my 1 year anniversary on keto, and I hit 100 lbs lost earlier this month. I started watching your videos soon after I started keto and they really helped give me the knowledge and tools to change my life.
Love the Mediterranean keto idea. I'm going to add more of these foods into my meals!

[gloryb]

Would love to see a food plan on this diet.

[brekekes]

Also: Greek Feta: Totally Keto friendly and heavily used!

[ketoauntie]

A match made in Heaven!!! Your BEST video.

We went to Greece in September, we had an apartment rental, I made our meals everyday almost. We went to buy our fresh produce from a produce stand daily, I made Greek salads from local in season vegetables for breakfast & an early dinner. We had fresh caught local fish, ate meat only twice during our 3 weeks there & had fresh laid chicken eggs almost daily too. The sheep/goat's cheese is fantastic, no lactose intolerance from either of us. The olives & olive oil are AMAZING & excellent quality. We brought back a suitcase full!! Lemon/lime trees & olive trees are everywhere, they use trees as fruit-bearing, not just shade; even in Athens. Herbs are everywhere too, some are for good luck. I love Greece❤❤❤ Gind an island you love & visit often🙏🙏

[anamalily]

I am Greek so when started on keto I immediately adapted to a medi keto lifestyle. So easy and makes perfect sense. All the benefits of both worlds. We heavily rely on good olive oil here anyway so I manage to hit my macros without needing butter or unreliable meat fat etc. So much better, healthier and tastier. I used to call my eating style clean keto but medi keto is a much more appropriate description.

[lf]

In the Adriatic region, people use goat and sheep's cheeses rather than cow dairy. That might make a difference too...

[maritxuhh]

As a Basque person starting on Keto, I instinctively started adapting keto based on a Mediterranean diet. This also explains why I was so confused about some of your videos lol our food is quite different

[lisah]

Keto plus Mediterranean is perfect! Would love to see a meal plan

[Yarr]

I would absolutely love to see a meal plan video based on this. I was just watching a Youtuber earlier today eat the regular Mediterranean diet for a week, and kept thinking to myself how I enjoy all the food involved in it, and could see myself eating that way. I've fallen off the keto bus a few times now, and have been wanting to get back on the wagon and give it another go for my health. Then surprisingly the same day that I watched the Mediterranean diet video, you also happened to post a Mediterranean keto video. I'm going to take this as a sign that this meal plan is meant to be for me lol :) The dishes listed at the end all sounded delicious, and I would adore a meal plan based on this. Thank you so much for being such a great source of information and wanting to help your viewers reach a healthier state.

[MrKhornes]

Olives are one of my favorite food to increase daily fats in the evening. Mediterranean keto is perfect for me.

[gvanausdle]

Would love to hear the meal plan on this

[fcpfan]

Most countries with Mediterranean diets dont even eat alot of pasta. As a half Spaniard half Portuguese person, I've been eating the Mediterranean diet my whole life. It's mostly Fresh seasonal fruits and vegetables, healthy fats in olive oil, fresh local fish, chicken and some red meats and pork. Wouldn't want it any other way

[ryannutter]

Started your style 6 weeks ago with my wife we have both lost 6 sizes in pants and almost 2 shirt sizes and 22 LBS...started working out 1 week ago thats a must seeing better results now

[annholley]

This version of keto is perfection I absolutely love it I have more energy and generally feel better than when I was doing just regular keto

[Stephen_Strange]

Thomas (Our Captain Keto!)- Welcome on Board! We are in Greece, fortunately, though I really believe we should be eating our nutrition and medicine from local and seasonal, keto or not. We should naturally be protecting ourselves as we travel, wherever we are, against those same local and seasonal virus/stress/bacteria.
Greece is part of the EU and apparently says no to GMO, so we also look to grow as much of our own food as possible. Come here anytime, you are welcome!

[musicalkid]

I first started eating Keto the day I went to Italy for about 2 weeks this past April. Let me tell you, it was the easiest way for me to start and I've lost 60 lbs since April eating the same way since I've left and I've literally never been happier with my diet.

[billkemp]

YES! Please produce more Mediterranean Keto recipes