How would one know if they have metabolic syndrome or prediabetes? it isn’t fine scaled enough to do so IMO. Don’t forget the wine! But you can imagine the difficulty in doing such a study in free-living humans. I’m now trying to reduce both sugar and carbs intake, to see if I can lose weight (from 79Kg to 75 or less). I took my blood sugar two hours after eating today and it was 208. took it another hour later and it was 180. I lost the 15 lb (6.8 kg) over the first six weeks then just hovered around 155 lb. So listen up peoples: consider going down this route. So be prepared. Metamucil fixed that. Induction flu. I try to keep my meat consumption down in line with traditional Cretan cuisine and like them I eat a lot of olive oil. This Ketogenic diet was called "Spanish Ketogenic Mediterranean Diet" (SKMD) due to the incorporation of virgin olive oil as the principal source of fat (≥30 ml/day), moderate red wine intake (200–400 ml/day), green vegetables and salads as the main source of carbohydrates and fish as the main source of proteins. Our winter visitors to Arizona will be leaving for home in the next month, so it will slow down. Otherwise the last four months have been similar to the initial two months of strict KMD. There’s still much that even expert physicians just don’t know about it, creating a void filled with mis-information. Does the KMD incorporate enough of the healthy components of the Mediterranean diet? However I find extremly difficult to avoid carbs, especially for breakfast. My nocturnal leg cramps and constipation were proof enough for me that I needed at least some supplements. For the most part I lost nearly 2 pounds a week with minimal effort, and hardly ever went to the gym (which is in stark contrast to the low-fat diets I tried over the years, where going to the gym 5 days a week hardly made me budge). After losing that weight initially, I found it harder and harder to keep off, almost like there was some feedback mechanism at work. Diabetes is one of those diseases in which you can’t just depend on your doctor to do it all. So if you were eat your KMD but added fruit, it really wouldn’t be ketogenic but I’m guessing it’d still be fewer carbs than a regular diet. What I do miss are sweet, often fat-laced, carbohydrates: pie, cookies, cinnamon rolls, candy bars, cake, ice cream. Lunch. Yes, you’re at risk for diabetes. Lists that adapt to the number of people you choose to cook for and if you want to skip or change a few meals? The Mediterranean keto diet incorporates all of the classic elements of both keto diets and Mediterranean cuisine. Food that is minimally processed, fresh, locally produced when able, including a variety of fruits, vegetables, nuts, whole grains, and legumes. Dr. Richard K. Bernstein has a 30-gram carbohydrate diet for his diabetic patients and himself, as outlined in his Diabetes Solution book: no supplements are required. You can have one without the other even though most people with metabolic syndrome are at least overweight. I’m glad to hear from a Spaniard. So average weekly weight loss over the six weeks was 2.5 pounds.

My usual breakfast has included eggs and a meat such as bacon, sausage, or ham. I’m keeping my eye on the BPA-canned goods story, currently in its infancy. My daily digestible carbohydrate intake has probably crept up to 40 g compared to 20-25 g on the strict KMD—this is still considered very low-carb. (if you are unlucky). I do better lower than this and would think I’m now eating maybe 50 grams or less on average per day. I am physically active and exercise but this does not impact on my weight at all (as Gary Taubes points out in his books). What’s next for me is to formalize an opinion on which carbs, if any, and in what amount, to add back into the diet of those who have lost weight with the Ketogenic Mediterranean Diet. Would the phytonutrients provide more of a benefit? I’d like to eat sweet potatoes and legumes but they blow up my blood sugar readings and are maybe too carb dense for me. So fruits are certainly not necessary. I actually had to add a little sea salt to my diet because my blood pressure dropped too low on a low carb diet. It’s a lot easier to study lab rats. I took diet holidays twice, for three days at both Thanksgiving and Christmas.