Low-Carb Mediterranean Diet.
Malimalai
Posts: 276 Member
This diet is similar to a regular low-carb diet but it includes more fatty fish and less red meat and more extra virgin olive oil instead of butter.more vegetables and fruits .I'm 156 cm tall ,I'm on 1200 calories per day, my macros are 20 g -30 g net carbs / 25% protein / 65% fat. I lost 22 lb in 6 months.I still have 11 lb more to lose. I change my macros to 45 g- 50 g net carbs/ 25% protein/ 55-60 % fat. I want to see if I follow this diet and still lose weight.Later when I reach my GW, I aim to eat up to 100 g net carbs for weight maintenance and higher calories.Some people can eat 100-150 g net carbs and they can have some healthy starchy foods too if they do frequent high-intensity exercise. What's your thoughts about this diet, anyone ? x 🥗🥑🥦🥬🥒🍆🍅🍠🥚🐟🦐🦑
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It sounds somewhat similar to how I eat. If you like reading, check out ketotarian by Dr. Will Cole. It's a low carb diet that relies a lot on plants for the fats, and is otherwise more pescatarian than omnivore. It was a good read.2
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@Saebine_Stroehm, thank you. I will look for the doctor's article to read later. It sounds like the diet I want to follow. x👍🏽0
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If it works for you and is nutritionally complete, that's what matters most.
The one thing I would consider is mercury and other bio-accumulating contaminants in the fish you're choosing or have access to, since it sounds like it's your primary meat. Basically, just try to make sure you're eating lower on the food chain (upper-level fish like shark and tuna have a lot more mercury than lower-level fish, which is why tuna is commonly known for its mercury content) and consider where the fish have lived (ie - tilapia farms in the US are notorious for poor hygiene even by tilapia standards).
Tangentially, a lot of non-Mediterranean countries really like "the Mediterranean Diet," but don't actually know what it consists of (in no small part because there is no one "Mediterranean diet"). It might be worth doing some deeper research into Mediterranean cuisine, not only for meal ideas, but also to get a more rounded idea of what people in the region actually eat. It might actually align with your goals more than you originally thought.
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@Dragonwolf, thank you for your input.First of all I change macros on net carbs back to about 20 g as I still want to lose more weight. I eat small to medium size fish,salmon, Basa ( catfish) , Ling,Spanish mackerel and sea foods etc.Tilapia and catfish are bottom feeder fish so they aren't hygienic. Wild Tilapia is clean but considered as pest in Australia so it's not available officially there. I think eating more fish , vegetables, good fat and fruits seem healthy.I eat Thai cuisine and any cuisines that tasty ,spicy with lot of herbs not just Mediterranean cuisine. 🥗🥦🍅🥚🐟🦐🦑🍗🥩🍋🥜1
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I sometimes like this website:
https://oldwayspt.org
It's not terribly compatible with low carb eating, but has good info.2 -
Sabine_Stroehm wrote: »I sometimes like this website:
https://oldwayspt.org
It's not terribly compatible with low carb eating, but has good info.
Thank you, I'll read it tomorrow.x 💗
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@Sabine_Stroehm , I read this article all morning. I can use the information to make any cuisine healthy for me and my family. I can share the info to other members of my family and friends too if they want to know. x 👍🏽1
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Even though not a low carb article/website, still an interesting read. I cook with a lot of different flavor profiles from a lot of different countries.
I used to eat what it called flexitarian, mostly vegetarian, but would occasionally eat meat or fish. Mainly fish, because I am addicted to sushi.
Now, I'm having to cut carbs and find a few substitutes, but it's all still good!2 -
@Emmapatterson1729 , I'll try adding more fish,seafood,nuts,seeds,cheese etc to my diet. I would like my family to eat better and exercise more too.They aren't on keto diet.0
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My family jumped on keto diet 4 days after me. Because in just 4 my body had changed so drastically, my boyfriend and daughter both started it.
I don't eat shellfish, but I love some fish, and some I have no taste for. I love smoked salmon, raw tuna, and baked/seared orange roughy. But I can only handle so much mahi mahi, sometimes it's good and sometimes it's too fishy for me.
I'm a cheese addict... But if I eat too much of it, I end up with kidney stones. Same with nuts, I absolutely love them, but they irritate my diverticulitis.
I'm a walking medical disaster!
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Emmapatterson1729 wrote: »My family jumped on keto diet 4 days after me. Because in just 4 my body had changed so drastically, my boyfriend and daughter both started it.
I don't eat shellfish, but I love some fish, and some I have no taste for. I love smoked salmon, raw tuna, and baked/seared orange roughy. But I can only handle so much mahi mahi, sometimes it's good and sometimes it's too fishy for me.
I'm a cheese addict... But if I eat too much of it, I end up with kidney stones. Same with nuts, I absolutely love them, but they irritate my diverticulitis.
I'm a walking medical disaster!
A little off topic here, but do you eat lots of spinach? If you do, it's not the cheese that causes the stones (at least not directly)... spinach contains oxalates - it's the highest concentration of oxalates in the human diet - and the oxalates bind with calcium to form kidney stones. In my n=1 experience, as long as I limit the spinach to no more than a couple times a week or limit the consumption of calcium-rich foods with the spinach, I haven't had an issue with kidney stones. Your mileage may vary, but it might be worth a shot.3 -
Emmapatterson1729 wrote: »My family jumped on keto diet 4 days after me. Because in just 4 my body had changed so drastically, my boyfriend and daughter both started it.
I don't eat shellfish, but I love some fish, and some I have no taste for. I love smoked salmon, raw tuna, and baked/seared orange roughy. But I can only handle so much mahi mahi, sometimes it's good and sometimes it's too fishy for me.
I'm a cheese addict... But if I eat too much of it, I end up with kidney stones. Same with nuts, I absolutely love them, but they irritate my diverticulitis.
I'm a walking medical disaster!
A little off topic here, but do you eat lots of spinach? If you do, it's not the cheese that causes the stones (at least not directly)... spinach contains oxalates - it's the highest concentration of oxalates in the human diet - and the oxalates bind with calcium to form kidney stones. In my n=1 experience, as long as I limit the spinach to no more than a couple times a week or limit the consumption of calcium-rich foods with the spinach, I haven't had an issue with kidney stones. Your mileage may vary, but it might be worth a shot.
Thanks. Could've been a combination, when I was getting them I was eating a lot of spinach, especially raw. I was also eating a lot of imported cheeses, so I just associated with the cheeses (Limburger and taleggio). But spinach definitely could've been a contributing factor.0 -
My husband has T2 diabetes. He does eat sugary foods anymore but he eat a lot of bread, potatoes, pasta and noodles.My mum lives with my brother. They eat only white rice and drink sugary coffee with coffee whitener.He and Her carer buy her meals and puddings .She get very little vegetables and fruits.I fly to stay with her once a year to cook healthy foods for her. I already asked them to give her healthy foods but nothing change.😢1
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Yeah, it's hard when our loved ones are dependent on others for meal prep and choices. My folks are in a senior residence and although they get lovely fresh meals, cooked properly, it's still fairly standard N. American diet - too many carbs and always dessert on offer (although there are sugar free options. Just too much starch.1
