October 23, 2009 · 10:36 PM

My Ketogenic Mediterranean Diet: Day 53

42-17244849Weight: 153 lb (155 lb two days ago)

Transgressions: none

Exercise: none

Comments

I weigh myself first thing in the morning right after emptying my bladder, before getting dressed.  Part of my weight being down 2 lb over the last two days likely reflects a degree of dehydration: I slept 12 hours last night.  It’s so dry in the Sonoran desert that we lose quite a bit of water through respiration (water vapor).  Water losses through respiration and sweating are called insensible losses.

Why is it that so many essays on the health benefits of fish consumption are accompanied by a photo of a cold dead fish, head and fins still on, by itself on a white plate?  Usually a trout.  I like fish as much as the next guy, probably more so, but that photo always turns me off!  Who eats fish like that?  The French? 

Nocturnal leg cramps returned last night.  I thought my magnesium oxide supplement—250 mg—had them under control.  Those cramps could, however, just reflect my hour-long hike up and down Pinnacle Peak yesterday.  I’m used to walking briskly on the flat for 30-45 minutes.  Everybody gets muscle cramps now and then, especially after unaccostomed physical activity.

–Steve

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October 22, 2009 · 3:38 PM

Centrum Multivitamin/Multimineral Supplement

1 or 2 Centrums daily

1 or 2 Centrums daily

I recommend Centrum for people on the Ketogenic Mediterranean Diet.  Since the composition of plain Centrum could change at any time (or be concocted differently in non-U.S. countries), I’m recording the contents of the current U.S. product.   Here are the component amounts with “% Daily Values” in parentheses. 

U.S. government authorities recommend Percent Daily Values for average non-pregnant healthy adults eating 2,000 calorie a day.

Vitamin A 3,5000 IU (70%), Vitamin C 60 mg (100%), Vitamin D 400 IU (100%), Vitamin E 30 IU (100%), Vitamin K 25 mcg (31%), Thiamin 1.5 mg (100%), Riboflavin 1.7 mg (100%), Niacin 20 mg (100%), Vitamin B5 2 mg (100%), Folic Acid 400 mcg (100%), Vitamin B12 6 mcg (100%), Biotin 30 mcg (10%), Pantothenic Acid 10 mg (100%), Calcium 200 mg (20%), Iron 18 mg (100%), Phosphorus 20 mg (2%), Iodine 150 mcg (100%), Magnesium 50 mg (13%), Zinc 11 mg (73%), Selenium 55 mcg (79%), Copper 0.5 mg (25%), Manganese 2.3 mg (115%), Chromium 35 mcg (29%), Molybdenum 45 mcg (60%), Chloride  72 mg (2%), Potassium 80 mg (2%), Boron 75 mcg, Nickel 5 mcg, Silicon 2 mg, Tin 10 mcg, Vanadium 10 mcg.

Why Centrum?

It’s been around for years and  has a good reputation.  It’s widely available at a reasonable price.  This is not a paid endorsement, in case you’re wondering.  Let me know if you think my faith is misplaced.  

–Steve

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October 22, 2009 · 1:45 AM

Mediterranean Diet Linked to Lower Depression Risk

Numerous media outlets in early October reported on a new study linking the Mediterranean diet with lower risk of depression.  Reuters is an example.

Researchers at the University of Navarra in Spain followed 10,000 university graduates over the course of four years, monitoring the onset of depression.  Food consumption was gauged via a food frequency questionnaire.

Compared to the study participants with very low adherence to the Mediterranean diet, those with high adherence were 30% less likely to develop depression.  As adherence to various components of the Mediterranean diet increased, the rate of depression dropped in stepwise fashion.  

The researchers suspect that it’s the overall dietary pattern, as opposed to any one single component of the Mediterranean diet, that reduces the risk of depression. 

Visit the Advanced Mediterranean Diet website to learn how eat Mediterrranean-style and decrease your risk of developing depression.

Steve Parker, M.D.

Reference: 

 Sanchez-Villegas, A., et al.  Association of the Mediterranean dietary pattern with the incidence of depression.  Archives of General Psychiatry, 66 (2009): 1,090-1,098.

Kelland, Kate.  Study shows Mediterranean diet cuts depression risk.  Reuters online, October 5, 2009.

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October 21, 2009 · 6:17 PM

My Ketogenic Mediterranean Diet: Day 51 + Low Sodium Diet

The Ketogenic Mediterranean Diet is naturally low in sodium

The Ketogenic Mediterranean Diet is naturally low in sodium

Weight: 155 lb

Transgressions: ate 2 oz nuts instead of 1

Exercise: none

Comments

An emergency at the hospital interfered with my dinner plans.  I had to eat something in a hurry, so I drank two tablespoons of olive oil at home, then ate two cheese sticks and a handful of walnuts on my way to the hospital. 

My nutrient analysis of Weeks 5-7 revealed an average daily sodium intake of 1,55o mg.  That total doesn’t include my salt shaker usage during cooking and at the table.  I’ve got to draw the line somewhere.    I might use a quarter of a teaspoon daily from the salt shaker, taking my sodium up to 2,100 mg daily.

The Institute of Medicine (U.S.) recommends an upper limit of 2,300 mg sodium for the general population, in an effort to keep blood pressure under control and thereby prevent cardiovascular disease and death.  A teaspoon—6 g—of table salt has 2,325 mg of sodium.  Most people in the U.S. eat at least 3,000–4,000 mg sodium daily.  It may be physiologically impossible to keep sodium intake under 2,300 mg/day over the long run.   

–Steve

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October 21, 2009 · 10:09 AM

Recap of My Ketogenic Mediterranean Diet: Weeks 5-7

 

Drilling down into the data

Drilling down into the data

Body Stats

My weight is 155 lb now compared with160.5 at the end of Week 4.  I seem to have plateaued around 155 over the last few weeks.  Waist circumference is 34.25 inches, down an inch over the last three weeks.  This is a pretty good weight for me.

What am I eating? 

Ninety percent of my food consists of:

eggs (3/day), mozarella string cheese sticks, nuts (almonds, mixed, peanuts), steak, sausage, hamburger, chicken, canned tuna, canned sardines, tomatoes, onions, avocadoes, cucumbers, baby spinach, celery, romaine lettuce, red wine (7 fl oz/day), extra virgin olive oil, sugar snap peas, butter, Italian vinaigrette dressing, mayonnaise (on tuna), salt, pepper.  [You and I should eat greater variety of vegetables and nuts.]

Nutrient Analysis  (thanks to NutritionData.com)

Average daily calories: 1,800

Macronutrient percentages: 8% carbohydrate, 30% protein, 53% fat, 9% alcohol

Daily digestible carbohydrates: 25 g

Daily fats: 110 g total fat, 31 g saturated fat, 52 g monounsaturated fats

Daily cholesterol: 800 mg (mostly from eggs)

Daily fiber: 7-10 g

Daily sodium: 1,500 mg (not counting salt from shaker)

Any potential micronutrient deficiencies? 

Yes.  Considering the amounts of the various foods I’m eating, the un-supplemented Ketogenic Mediterranean Diet on many, if not most, days would be deficient in vitamins D, E, K, thiamin, folate, and pantothenic acid, and the minerals calcium, iron, magnesium, potassium, sodium, copper, manganese.  Less often, there are deficiencies of zinc and vitamins A, C, B12, riboflavin, and B6.  [I’m using table salt from the shaker but not tracking it; sodium deficiency is very unlikely.]

These potential deficiencies are based on the % Daily Values recommended by U.S. government authorities for an adult eating 2,000 calories daily.  Someone following the Ketogenic Mediterranean Diet but eating a different mixture of foods could have a better or worse micronutrient profile.

Version 1.01 of the Ketogenic Mediterranean Diet from the outset recommended one daily Centrum multivitamin/multimineral supplement, plus extra vitamin D 400 IU/day, and elemental calcium 500-1,000 mg/day.  These would prevent a large majority of these potential deficiencies. 

I started a daily magnesium supplement a week ago to suppress nocturnal leg cramps.  It’s working well.

Implications

I’m in the midst of revising my recommended supplements and will post them here within the next few days.  I’m likely to add magnesium, potassium, table salt, and fiber. 

Remember, this is not a life-long eating plan; it’s a temporary weight-loss program.  Natural sources of vitamins and minerals along with phytonutrients will be added later.

Steve Parker, M.D.

Disclaimer:  All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status.  Always consult your personal physician before making any dietary, nutritional supplement, or exercise changes.

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October 21, 2009 · 8:56 AM

Greek Yogurt

Greek yogurt

Greek yogurt

Isaac recently inquired about Greek yogurt.  [This is a Mediterranean diet website, after all.]  I admitted I didn’t know much about it.  As luck would have it, Corinne Dobbas reviewed Greek yogurt at her Green Grapes Blog today.  Take a look.  Greek yogurt is much lower in carbs than standard store-bought yogurts, so it may well fit into a low-carb diet.

Steve Parker, M.D.

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October 20, 2009 · 7:05 PM

My Ketogenic Mediterranean Diet: Day 50

Aim for at least 30-45 ml of olive oil daily on the Ketogenic Mediterranean Diet

Aim for at least 30-45 ml of olive oil daily on the Ketogenic Mediterranean Diet

Weight: 155 lb

Transgressions: didn’t eat my quota of 3 tbsp olive oil

Exercise: none

-Steve

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October 20, 2009 · 6:54 PM

Fish Consumption Linked to Type 2 Diabetes

CB064567A recent study suggests that fish intake may modestly increase the risk of developing type 2 diabetes. 

Harvard researchers examined the dietary habits of over 195,000 study participants over the course of at least 14 years.  Increasing consumption of fish and long-chain omega-3 fatty acids (mostly from fish) was linked to a higher onset of type 2 diabetes—up to 24% higher comparing the lowest with the highest consumers.

Implications

This is a preliminary research finding and requires validation by other studies.  The study authors write:

Given the beneficial effects of LCFA [long-chain fatty acids] intake on many cardiovascular disease risk factors, the clinical relevance of this relation and its possible mechanisms require further investigation.

At this point, I believe that the benefits of reasonable omega-3 fatty acid and fish consumption outweight the possible risk of developing type 2 diabetes.

Steve Parker, M.D.

References: Kaushik, M., et al.  Long-chain omega-3 atty acids, fish intake, and the risk of type 2 diabetes mellitus.  American Journal of Clinical Nutrition, 90 (2009): 613-620.

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October 19, 2009 · 6:00 PM

My Ketogenic Mediterranean Diet: Day 49

Sonoran desert hiking season is here finally!

Sonoran desert hiking season is here finally!

Weight: 154.5 lb (70.23 kg)

Waist circumference: 34.25 inches (87 cm)

BMI: 21.6

Transgressions: none

Exercise: 50 minutes brisk walking

Comments

No significant movement in weight for two weeks.  More comments when time allows.  Off to the hospital for now.

–Steve

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October 18, 2009 · 4:25 PM

My Ketoegenic Mediterranean Diet: Day 48 + Temptation

MPj03878710000[1]Weight: 156 lb

Transgressions: one Metamucil fiber wafer

Exercise: none

Comments

I’m not sure how much longer I can hold out.

I saw one of those cookie diet commercials on TV last night.  I woke up today in a house permeated with the smell of butter, sugar, and chocolate: my daughter’s home-made oatmeal chocolate chip cookies.  Talk about temptation!

Maybe I need to add a “cheat day.”  Eat reasonable amounts of “regular food”—carbohydrates in this case—one day a month or every two weeks.  The Advanced Mediterranean Diet has one every two weeks.  If it’s in the rules, it’s not really cheating, right? 

-Steve

PS: No leg cramps for the last three days since starting a magnesium supplement.

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