My Ketogenic Mediterranean Diet: Day 36

Weight: 158 lb

Transgressions: none

Exercise: none


Too busy.  See ya!



Filed under My KMD Experience

9 responses to “My Ketogenic Mediterranean Diet: Day 36

  1. You may have covered this in an earlier post but I just refound your other website and found this one for the first time.

    How much of the lost weight do you figure is water? In other words, as you transition back over to carbs (I’m presuming that you won’t go gangbusters with the starches but I’m guessing you won’t stay in the ketogenic range either), do you anticipate gaining any weight back that would be in the form of water?

  2. My educated guess is that 2-3 pounds of my weight loss is water associated with mobilization of glycogen stores, and that’s what I’ll gain back when I start eating significant amounts of carbs.


  3. Interesting. I’m fairly ignorant of the diet but most skeptics seem to claim that the 10-15 lbs lost in 2 weeks advertised by most low carb diets reflects a loss in water weight. I may have to try this myself . My scale gives a number for water, muscle, and fat based on impedenance. Not sure how accurate that is, though.

    • Hi, Isaac. I lost 8 lb in first two weeks of the diet. This is how I guestimate the breakdown: water 2-3 lb, fat 2 lb, intestinal contents 2-3 lb.

      My calorie consumption was 500 cal daily less than usual. 14 days x 500 cal = 7000 cal = 2 lb fat.

      The “intestinal contents” issue is a theory of mine that I’ve not seen in the scientific literature. I can’t give any references for it, but here’s a thought experiment:

      Most people at baseline are eating meals 3-4 times a day, so the stomach and intestines usually contain that food or residue. Depending on fiber content, that could be quite a bit (3-4 pounds?). Just before starting a diet, some people may start overeating, knowing that they’ll be cutting back soon, “so why not?” Nearly every weight-loss diet reduces food intake in the first few days, and over that period the intestines will empty their load into the sewer.

      Unfortunately, I don’t have the equipment to do accurate body composition studies.

      Prior studies showing water loss on very low-carb diets quite likely included the water of intestinal contents. Many of my patients who used my Advanced Mediterranean Diet – relatively high in carbs – also lost 2-4 lb in the first week, then slowed to 1-1.5 lb/wk, which is much more sustainable.

      It’s a lot easier to lose 2-5 pounds of water and intestinal contents than 2-5 pounds of fat!


  4. judith

    Hi Steve.
    I’m following along but have been unable to access the pages you wrote on this.
    Sooo, I’m not sure of the rules you’ve set for yourself other than the items you’ve mentioned; olive oil, nuts, vegetables.
    Have you included wine?
    Is protein measured?
    Since you’ve mentioned D2, I’m wondering if you have someone following the plan who’s monitoring BG;s (sounds like yours are stable, yes?).

    Also, I thought you might have a public profile on nutritiondata but couldn’t find a way to access.



  5. Interesting aspect about the intestinal contents. Hadn’t thought of that. That could also explain the decrease in waist size.

    You’re not anticipating any loss in muscle mass. Does your med keto diet increase protein content which would then go on to synthesize glucose to spare muscle mass? That should be the case in Atkins where they’re devouring steak and eggs but I wasn’t sure about your diet which probably factors in an increase in veggies.

    Regarding your regular med diet, the patients that lose weight, are their total calories being restricted? I guess I’m curious is the weight loss strictly due to caloric restriction or something unique.

  6. Judith-

    Wine is definitely part of the Ketogenic Mediterranean Diet: 7-14 fl oz daily. For those who shouldn’t drink or don’t like wine, the alternatives are 200 g extra vegetables or 20 g dark chocolate. We’re looking for healthy phytochemicals.

    The animal-based proteins are basically unlimited. Most people are eating 15-18% of total calories as proteins. The Ketogenic Mediterranean Diet provides 20-30% of energy as proteins. High protein intake helps suppress hunger. High fat may help, too.

    I’m not aware of any type 2 diabetics who have tried the diet yet. Too new still. I’m waiting for my hospitalized overweight diabetics to express interest in losing weight. If I’m the one who pushes it first, weight loss is usually not too successful.

    [I had to close my office-based practice in 2001 because Medicare didn’t pay me enough to keep it open. I only work in the hospital now.]

    Not sure what you mean by “public profile.” I have a brief bio at LinkedIn:


    As mentioned above, protein is 20-30% of my energy intake.

    The Advanced Mediterranean Diet is indeed a calorie-restricted diet: 1100, 1500, 1900, or 2300 cals, depending on the person’s weight.

    I’ve lost about 12 pounds on the Ketogenic Mediterranean diet, while eating about 1850 cals per day. I figure my baseline intake is about 2400 cals/day. At least one scientific study suggests that very low-carb diets work by reducing caloric intake, even if subconsciously. To paraphrase Dr. Dean Ornish: “There’s only so much bacon, butter, and brie you can eat.”

    It seems to me that a very low-carb diet helps to reduce hunger, leading to lower energy intake.

    Compared to the Advanced Mediterranean Diet, I’m noticing that I’m rarely bothered by hunger. If I get hungry outside of mealtime, I eat 4 oz of canned tuna or a couple hard-boiled eggs. That takes care of it.


  7. judith

    I’ll be waiting to hear the results when this is tested on diabetic pts.
    You probably know that many peop w increased BG readings experience this if too much protein is consumed.
    Who knows, maybe it happens w the ‘normal’ population but pre/diabetics are usually the only ones testing.

    Dr Bernstein (Diabetes Solution) discusses this in his book and the low carb, diabetes online community concurs, for the most part.

    Of course, not everyone has the same experience and I wonder if the daily use of olive oil will make a difference.
    I had not heard that it improves insulin resistance until I read your site….