The Spanish Ketogenic Mediterranean Diet is the latest weight loss plan that promises ongoing weight loss without excessive calorie counting or eliminating great-tasting foods. The program is based on the pillars of the typical Mediterranean diet – red wine, olive oil and fish – and researchers suggest that it is a safe and effective way to lose weight for the long-term.
If you've decided to try the Spanish Ketogenic Mediterranean Diet, here are some tips to help you stick with the program:
- Eliminate all refined sugars and artificial sweeteners. Participants in the study of the Spanish Ketogenic Mediterranean Diet were not allowed to consume any refined sugars throughout the course of the program, nor were they allowed to use artificial sweeteners. You will need to stick with honey or Stevia to prevent any major blood glucose shifts interfering with your weight loss cycle.
- Eat more swordfish and shark meat. These types of fish have high concentrations of Omega-3 fatty acids, the healthy fats that support healthy cell, muscle and tissue growth. Focus on adding these to your daily meals whenever possible.
- Load up on low-carbohydrate vegetables. The Spanish Ketogenic Mediterranean Diet encourages eating large portions of salad vegetables and steamed vegetables for lunch and dinner. However, you can get the most benefits from the diet by eating low-carb vegetables such as cabbage, artichoke, eggplant, tomato, onions, squash, broccoli and cauliflower.
- Enjoy olive oil for breakfast. You need to consume at least 30ml of olive oil per day, spaced out in 10ml portions for breakfast, lunch and dinner. You may need to work up the stomach to consume olive oil for breakfast, but it is an important part of the Spanish Ketogenic Mediterranean Diet's program.
- Reduce caffeine intake. Participants in the Spanish Ketogenic Mediterranean Diet were not permitted to consume more than two cups of coffee or tea per day. You may need to cut back on the caffeine to get the results you want, but can tentatively look forward to higher energy levels as you eat healthier, nutritious foods.
- Take a multivitamin supplement. You'll need to take a vitamin supplement throughout the program to ensure you are getting enough B-vitamins, Vitamin E, Vitamin D, and other nutrients and minerals. These will help to support your body through the weight loss program, and reduce the risk of vitamin deficiency.
- Limit your salad dressing options. You'll be eating two large portions of salads for lunch and dinner, so you'll need to stock up on natural (preferably homemade) salad dressings. Some of the healthiest options are plain olive oil with lemon juice; red wine vinegar; lemon juice and salt; or lemon juice with herbs and spices. Try and use olive oil as a base and experiment with a variety of herbs and spices; just steer clear of pre-made dressings that contain sugar and preservatives.