[podcast]http://traffic.libsyn.com/llvlcshow/llvlc254-dr-steve-parker.mp3[/podcast]
Hello and welcome back to The Livin’ La Vida Low-Carb Show with Jimmy Moore!
Today, Jimmy and Dr. Steve Parker (author of The Advanced Mediterranean Diet) discuss a fantastic study from Spain’s University of Cordoba on applying ketogenic principles to a Mediterranean Diet, as well as some important health benefits of Vitamin D supplementation.
So, what did this Spanish/Mediterranean/low-carb diet from the University of Cordoba ketogenic study look like? Well, for starters, it prominently featured fish, salads, olive oil and red wine. While this diet was proportionally higher in protein than most low-carb diets, it still avoided gluconeogenesis and kept participants in ketosis.
The study featured 40 people, averaging 239 lbs at the outset. The average weight of those completing the 12-week study was 209 lbs.
Other significant changes:
• BMI average dropped from 36.5 to 31.8
• blood pressure average dropped from 126/85 to 109/75
• serum cholesterol average dropped from: 208 to 187, including
– LDL: 115 to 106
– HDL: 50 to 55
– Triglycerides: 219 to 114
The diet itself featured unrestricted olive oil (2 Tbs minimum), 2 daily portions of salad, 1 of lower-carb veggies, measured amounts of red wine, unlimited calories, total daily carbs of 30 grams and a rotating daily diet of:
3 days a week chicken, red meat, eggs and cheese;
4 days a week fish (excluding mercury prone varieties)
Among the benefits of Vitamin D discussed are that its use is associated with lower risk of diabetes, several cancers, depression, heart attack, fibromyalgia, and multiple sclerosis. It is also shown to correlate with lower incidence of dementia. Vitamin D supplements are cheap and well-tolerated, so if you aren’t taking it, why not? Dr. Parker is not your usual dogmatic, narrow-minded physician on diet and he should be applauded for having an intelligently open mind about other options like livin’ la vida low-carb.
LINKS MENTIONED IN EPISODE 254
– Get your own EatSmart Carb-Factor Scale
– Dr. Steve Parker bio
– The Advanced Mediterranean Diet: Lose Weight, Feel Better, Live Longer
– Advanced Mediterranean Diet web site
– “Spanish Ketogenic Mediterranean Diet” blog post on Advanced Mediterranean Diet blog
I live by the low carb, Mediterranean way! I have to or I blow up. Olive oil and avocados are a must have in our house… along with great seafood and lean meats.
I love you so much for doing all these podcasts… great guests (Dr. Parker included!) and your interviewing style is perfect.
Jimmy,
Thanks, I’m seriously interested in trying this AMD. I just ordered the book from Amazon and will give this my all. I’ve read about the Mediterranean diet however yet to try it. I’ll plan to report back after the 12 weeks to let the readers know of the results. I fit into the average category of the study: 235 lbs, high blood press, cholesterol, etc. I would expect to be at around 200 lbs at the end of the 12 weeks. I like this plan because it takes the best of the Mediterranean diet and makes significant improvements.
– Brian
Another piece of great advice. I love low-card diets and definitely believe in its beneficial effects. 🙂
Thanks for covering the Mediterranean Diet. It’s freeing to know there are so many good options to choose from. I’ve not done as well on low carb diets but my brother does incredibly well. What I’ve learned that is crucial is that for folks who struggle with food addiction, is that they go “Diet Hopping” from one to another. They often need to make a heartful commitment and obtain either coaching services or therapy to support the dieting process.
Best.
Jimmy
Hmmm, I wonder how much feta and baklava one can have on the Mediterranean diet? Oh well, I suppose all regions have their guilt food…
I guess feta is better than potato chips and spare ribs 🙂
This is fantastic. I have had great success with low carb eating in the past, but with my recent engagement I have kind of fallen off the wagon. I know my future wife has scoffed at low carb-ism in the past, but we’re on a mission to trim down before the wedding and we LOVE this kind of food. Olive oil and avocados are NOT deprivation foods by any stretch! :o) I’m going to give her the podcast and I think I see good things in our future!
the med diet is a great one to follow , i live the low carb life to the best of my ability , i dont htink you miss out too much living life like this , i still have delicious meals and snacks everyday 🙂
Combining low carb and the Mediterranean way of eating is definitely the best of both worlds. I am ordering the book from Amazon right now!
This is a very interesting study. I’m on a low carb diet that is not the same as this one but I do try to stay away from a lot of saturated fats. I see lots of positive health effects and I’m doing it mainly to keep from needing medication for Diabetes.
I enjoyed good health for years prior to moving to the U.K when my diet and lifestyle changed. When living on the Mediterranean I enjoyed a very healthy diet and remained oblivious of the significant benefits of this diet. In the three short years I developed ailments linked to certain deficiencies in my diet and the gunk I consumed had a compounded affect on my wellbeing. Upon returning to Cyprus I gradually realized a tremendous change in my health and finally attributed this shift to the fabulous diet and lifestyle.
I love all the med. cooking. Very big on fish which I love and could eat 4-5 times a week. And their red wines are great.