I’ve been experimenting with a very low-carb ketogenic diet that incorporates elements of the Mediterranean diet. This is a progress report.
My weight is 155 lb (70.5 kg) now compared with 160.5 at the end of Week 4. I started this plan at 170 lb (77.3 kg) and a waist circumference of 36.5 inches. 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. [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 am 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 the U.S. Food and Drug Administration for a healthy 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.
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.
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.