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A new study compared a ketogenic diet to a Mediterranean diet. Which diet is better for diabetes? for glucose control, lipids and weight loss?
Keto-Med. Mediterranean Diet incl. legumes, fruit, whole grains. keto avoided those except berries
Mediterranean Diet also had olive oil and fish. keto diet had more animal foods like meat, eggs, cream etc
keto: 43g/d of carbs
were they in ketosis? ketone bodies mostly above 0.5mmol/L. light ketosis. above 1.5 is optimal ketosis
Virta specializes in low carb diets, led by leaders of low carb and keto. they shot for ketones above 0.5, same range as Keto-med. by 2years 14% were in ketosis. early on, in light ketosis. difficulty not specific to low carb
33 pre diabetic or diabetic subjects. half did keto 1st, Mediterranean Diet 2nd, other half did the other way around
glycated hemoglobin or HbA1c (avg of glucose levels over previous 3mos). Both diets lowered HbA1c
In type 2 diabetes, there’s an inefficiency to process carbs. we can avoid exaggerated glucose peaks while the machine is defective. end goal is to fix the machinery, by moderating calories and losing excess fat mass
any diet that helps with weight loss can help fix the machine. some people say a low fat diet reversed diabetes, low carb, vegan, paleo. eliminating junk food helps moderate calories
I thought keto would moderate postprandial peaks. Diabetes is one situation there are studies showing low carb is a valid tool to help control glycemia. to minimize hypoglycemia, pts on glucose lowering meds were told to reduce them. but on the Mediterranean Diet they reduced 50% and on keto cut them completely
So Mediterranean Diet had more meds than keto diet
matching for glucose lowering medssuggested keto lowered HBA1c more
CGM parameters: both diets improved CGM specs, keto did a bit better
keto may have an edge in terms of glucose control. if they were deeper into ketosis it might have been even stronger
blood lipids: Keto was better for triglecrydes but worse for LDLcholesterol. common in low carb trials
weight loss on both diets, maybe a bit more on keto
in the followup phase people ate more Mediterranean
Mediterranean lowered HbA1c, keto probably lowered it more but worse for ldl-cholesterol, Mediterranean was better for cholesterol but keto was better for triglycerides
Low carb diet requires high LDL-cholesterol? no. keto diet had 2x saturated fat intake and half the fiber, no wonder cholesterol went up but a Low carb diet can have more fiber and unsaturated fat
low carb diet rich in unsaturated fat helps lower cholesterol. this idea that low carb diets jack up ur cholesterol is a misconception
LDLcholesterol is a marker for apoB, high apoB raises Cardiovascular risk
saturated fat: fatty meats, butter, coconut oil. unsaturated: nuts, seeds, avocado, fatty fish, most veg oil
maybe unsaturated fats are better for cholesterol but worse for glucose or triglycerides?
trial on different keto diets: saturated vs unsaturated. unsaturated keto diet had lower cholesterol, triglycerides, glucose and better insulin sensitivity
polyunsaturated fat ketogenic diet may be superior to saturated fat keto for chronic administration
Long-term data on low carb? low carb diets been around for a while but no cohort studies on really low carb
keto diet is optimizable. so is Mediterranean diet, if triglycerides or glucose aren't ideal, e.g. replacing some whole grains with unsaturated fat or protein. Nuts & seeds, legumes, fatty fish.
some do better on low carb others low fat, others on neither
the Mediterranean-Keto diet, a blend of both
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References:
https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqac154/6596279
https://www.mdpi.com/2072-6643/13/3/967/htm
https://link.springer.com/article/10.1007/s13300-018-0373-9
https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/415074
https://academic.oup.com/jcem/article/89/4/1641/2844241
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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0:00 New study: Keto vs Mediterranean
3:52 Diet and Glucose control
7:44 Blood lipids
9:07 Which diet "won"?
9:57 Low carb without high cholesterol
12:54 Optimizing the Mediterranean diet
14:51 The best diet for YOU
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Are You Trying to Lose Weight? Are You tried of Dieting and Exercising But Still not able to shed those stubborn Fats from your Body?
Here are a few easy steps to help you LOSE WEIGHT :
1.Drink Plenty of Water
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These are Proven ways to Lose weight if you follow them in the right way.
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Keto Diet Barbaraoneill Shorts Health Ketodiet
In the past decade the ketogenic diet has risen in popularity as an effective strategy that helps people lose weight, improves health and offers people a boost of energy for their daily lives. The keto diet is a high-fat, low-carbohydrate diet strategy that places your body and mind into a state of ketosis where fats are burned as fuel instead of carbohydrates. One of the main issues I’ve observed in many people attempting the keto diet is insufficient levels of or complete lack of fibre in their diet, resulting in digestive issues and preventing them from achieving weight-loss success.
Keto Fiber Gummies: Dietary Fiber Meets Ketogenic Support
And that’s where keto fibre gummies come in. Creamy and delicious keto fibre gummies are the perfect way to ensure that you’re getting the ketofabolic fibre you need while still staying in ketosis. Further, the keto fibre gummies allow you include more fibre in your diet without worrying about the negative effects of some carbohydrates.
Each gummy is packed with soluble fibre, which helps our bodies maintain healthy blood sugar, digestion and healthy fullness levels. On the keto diet, fibre can be hard to get from foods, making supplementation especially important. With keto fibre gummies, you can easily up that fibre count, maintain healthy fibre intake on the diet and keep your ketogenic lifestyle on track.
The Benefits of Keto Fiber Gummies
1. Digestive health: Fibre is essential for good digestive health, and many keto diets struggle to get enough of it. Keto fibre gummies provide an easy, delicious way to make sure you’re getting your daily fibre and digesting your food properly.
2. Weight Loss Supplement: Fibre is well-known for the satiating effects it has for our digestive processes; for these reasons, regular consumption of keto fibre gummies could be an excellent addition to anyone’s keto diet who wishes to lose weight and control cravings.
3. Blood Sugar Balance: Soluble fibre is beneficial for balancing blood sugar and promoting glucose and insulin health, which is especially important when following a ketogenic diet. keto fibre gummies support blood sugar balance and give you all-day energy.
How to Incorporate Keto Fiber Gummies into Your Routine
1. Slow and Steady Wins the Race For those who are new to fibre supplements, it’s important to take things slow and increase gradually to build up tolerance. Start with one to two gummies a day and increase as needed.
2. Pair it With Persistence: In order to fully feel the effects of keto fibre gummies, taking it on a consistent basis is key. It helps to place the habit on your calendar at a set time each day.
3. Keep Track of Your Results: Keep track of how you feel once the keto fibre gummies are in your system. If you feel better, more digestion, improved satiety or overall better energy once you start your fibre supplement, you know it is working.
FAQs About Keto Fiber Gummies
1. Are keto fiber gummies suitable for everyone?
Keto fibre gummies are considered generally well tolerated, although you should talk to your doctor first before starting any supplement. People with underlying health issues or who just have doubts should ask their doctor before using keto fibre gummies.
2. Can I take keto fiber gummies if I’m not following a ketogenic diet?
Yes of course! The keto fiber gummies are formulated with the ketogenic lifestyle in mind. However, anyone can benefit from the added fibre and clinically studied digestive support. Whether you are on a particular diet or simply looking for a boost to your fibre intake, keto fibre gummies can support you on your journey.
3. How many gummies should I take per day?
For most people, the recommended dose for Keto Fiber Gummies is one to two per day, but you can adjust this amount up or down based on your fiber intake from food sources and how your body responds.
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Kelly Clarkson made a triumphant return to The Voice for the Season 26 finale, leaving fans in awe with both her performance and her stunning appearance. The singer and talk show host, known for her powerhouse vocals and relatable personality, graced the stage of NBC's hit singing competition on December 10, 2024, to perform her holiday single, “You for Christmas.” Clarkson's performance, filled with festive spirit, was enhanced by her elegant choice of attire—a breathtaking gown featuring feathered trim along the sleeves and skirt. The design, coupled with her hair styled in glamorous old Hollywood curls and a pop of red lipstick, created a look that was both chic and festive. Behind her, a sparkling backdrop of twinkling lights and Christmas ornaments added to the magical atmosphere, creating a true holiday moment for fans.
This return marked a special moment for Clarkson, who had stepped away from her role as a coach on The Voice after Season 23. Over her many seasons on the show, she had earned a reputation as a beloved mentor, winning the competition four times and building lasting connections with contestants and fans alike. Her departure from the show in 2023 was a result of her busy schedule and the relocation of The Kelly Clarkson Show from Los Angeles to New York City. Clarkson, who has two children—River Rose and Remington Alexander, whom she shares with ex-husband Brandon Blackstock—explained that her family’s move to the East Coast necessitated a change in her professional commitments. In interviews, she shared that the decision was also driven by her need for a fresh start, following a challenging period in her personal life and the isolation she felt during the pandemic, which made it difficult to maintain a balance between work and family.
Despite the emotional farewell, Clarkson has remained a part of The Voice’s family. She made a brief appearance in May 2023 during the show's milestone 25th season to celebrate its success and legacy. Although she has no plans to return as a permanent coach anytime soon, her recent guest performance in the Season 26 finale reminded fans of her undeniable presence on the show.
In addition to her professional changes, Kelly Clarkson’s personal transformation has been widely discussed. The singer has shed over 40 pounds in recent years, and fans have noticed her radiant new look. While there was speculation that Clarkson may have used Ozempic to achieve her weight loss, she addressed those rumors in an interview with Whoopi Goldberg in May 2023. Clarkson clarified that she had indeed undergone a medical treatment to help with her weight loss, but it wasn’t Ozempic. The treatment, she explained, was designed to help her body break down sugar more effectively, as she had been struggling with thyroid issues that affected her metabolism.
A source close to Clarkson revealed in October 2024 that, after losing a significant amount of weight, she had recently gained a few pounds back—something that has actually contributed to her improved appearance. According to the insider, Clarkson had previously appeared "emaciated and frail" but now looked healthier, with a brighter smile and a more vibrant energy. Her newfound weight, the source added, had brought back a sense of balance to her physique, with her eyes appearing brighter and her overall glow more radiant. The source noted that she now looked "normal" in the best way, and it was clear she was enjoying her meals and leading a much healthier lifestyle.
Through all the changes, Clarkson has remained a beloved figure, not just for her musical talent, but for her authenticity, resilience, and openness about her personal journey. Whether performing on The Voice or hosting her talk show, she continues to inspire and connect with fans in meaningful ways. The Season 26 finale of The Voice served as a beautiful reminder of why Kelly Clarkson is one of the most cherished and enduring figures in entertainment.
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Who doesn’t love Oprah Winfrey? The venerable US media mogul, known for her warm heart, expressive demeanour and meaningful philanthropic pursuits, has never been bashful about her weight issues and struggles, and more recently about her success with a ketogenic diet-based approach to achieve a lifestyle of health and wellness. The Keto diet has become highly popular in recent years as a low-carb, high-fat eating plan that’s been touted for its potential for weight loss, improved health and well-being. From Oprah’s transformation for the better, the world has taken note, prompting a Keto gold rush, so to speak. Let’s look more closely at Oprah’s keto lifestyle and the benefits she’s been experiencing for her health and wellness.
Oprah’s Keto Journey
Oprah Winfrey’s close pal and favourite health expert, the TV personality Dr Mehmet Oz, first turned her on to the ketogenic diet. TV host and self-help guru Dr Mehmet Oz explained the science of why the keto diet works as well – it’s a way to train the body to burn fat as opposed to sugar (carbohydrates) for fuel – but the diet’s potential promise convinced her to get up to speed on the keto diet on her own by checking out books in the health section of her backyard book club. Once she was comfortable, she went all in. Winfrey started by cutting out sugar and processed carbs, focusing instead on lean protein, healthy fats in the form of avocados and coconut oil, and non-starchy vegetables. She documented it all, sharing photos of salads, soups and green juices on her social media accounts to educate her millions of followers.
Over time, as Oprah adhered to the keto diet, she started to feel the effects of the lifestyle change on her body and overall health; she found that she was no longer as pestered by cravings, and her energy and mental health were also boosted, resulting in better moods and feelings. Additionally, Oprah had finally managed to shed the excess weight that had been depressing her, and she could safely say that the keto diet had made her feel slimmer, leaner, healthier and happier. She felt that, in the keto diet, lies the secret to staying slim, fit and heathy through every stage in life.
Although Oprah has had success with the diet, she’s also been careful to dispel any notions that it’s a panacea or a quick fix. ‘You gotta get some carbs,’ she has said. ‘You have to. It’s just the truth of the matter. Guess what? Everybody’s different … Listen to your body … If bread doesn’t work for your body, don’t eat it. But I found out mine does work for my body … food is another thing you have to pay attention to, if you’re gonna live a long time. And my goal is to live forever.’ In short, the key to long-term dietary success is, like so much else, moderation – or, put more accurately, listeners should look for a diet that’s sustainable for them, and fits their lifestyle and needs.
The Power of the Keto Diet
While popular because it enables weight loss, the ketogenic diet has also been shown to provide other benefits to health, such as lowering the risk of developing type 2 diabetes, increasing insulin sensitivity, reducing systemic inflammation and supporting heart health. The keto diet shifts the body’s primary source of fuel from glucose to fat, with the latter being a chemical in the blood called ketones. To achieve this state of ketosis, a person needs to consume minimal carbs and increase their fat intake, enabling their body to metabolise fats instead. The positive effects of this diet include inducing a rapid weight loss regime – which studies have shown is concluded when a person feels full – and increased energy levels and mental focus.
One reason why is that many people on the keto diet find they are naturally less hungry during the day. It seems that the high-fat, moderate-protein approach helps to keep blood sugar levels even, and reduce both hunger and cravings. This can, in turn, make it easier to maintain a calorie-reduced diet, which studies show is central for lasting weight loss over time. One additional health benefit to the keto diet is that it is quite good at lowering triglyceride levels, while raising HDL cholesterol (the ‘good’ cholesterol), and reducing risk factors for heart disease.
While the keto diet could be great for you, we’d be remiss if we didn’t provide a caveat: It’s not for everyone. If you’re planning to switch over to a lower-carb eating plan from a higher-carb one, you might experience more zaps of side effects, such as fatigue, headaches, and digestive issues. So, of course, a healthcare provider should be consulted if you have chronic health issues or concerns, before you start any diet. A registered dietitian can work with you to develop the keto diet to what works best for you and how you turn it into real-life eating regardless of your goals.
Embracing a Healthier Lifestyle
Oprah Winfrey follows the keto diet as a way of life. She’s embraced a lifestyle path of self-care, mindfulness and gratitude. She meditates daily, practices exercise regularly and gets proper rest and sleep. Oprah does this because she realises that self-care is important. Just losing weight is simply not enough. By defining your life intention, a lot falls into place such as taking the right diet, managing your moods and emotions, maintaining good health and relationships. Oprah does this with her purpose-centred path because this is deeply personal to her. Above all of it, your purpose shines brightest and burns most fiercely.
Oprah’s story about the keto diet is an example of how you can take charge of your health and wellness. If you try the keto diet or any other to get your health on track, Oprah’s story shows that it’s never too late to take charge of your life and make much-needed changes to your diet to feel better. It’s important to adopt a plan that works for you to become the best possible you. Life can be an amazing journey if you fill it with energy, vitality and happiness.
With more than 15 million people watching her Netflix series Oprah’s 2020 Vision: Your Life in Focus, and another millions following her on her Instagram page, where she enthusiastically promotes keto foods, diets, recipes and supplements, as she embraces a keto lifestyle, Winfrey has planted a powerful self-care, authenticity and wellness seed that will sprout further transformational resolutions for health. Follow her example, use your willpower, practise daily self-care, deep breathing and mindfulness, and you too can achieve greater health and happiness.
