Oils to consider

Research has shown that the traditional Mediterranean diet 

• reduces the risk of heart disease
• is associated with a lower level of the "bad" cholesterol
• is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases. 

• Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Enjoying meals with family and friends
• Drinking red wine in moderation (optional)
• Getting plenty of exercise.

• Improved weight loss
• Better control of blood glucose (sugar) levels
• Reduced risk of depression
• Associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease

Start small. Follow the strategies below, and make it a habit.

1. Switch up your oil to extra-virgin olive oil, which is rich in monounsaturated fatty acids. Drizzle it on finished dishes like fish or chicken to boost flavor.
2. Eat More fatty fish like salmon, sardines, and mackerel. 
3. Eat veggies all day long.
4. Phase in "real" whole grains that are still in their “whole” form and haven’t been refined.
5. Snack on nuts, like almonds, cashews, or pistachios. 
6. Enjoy Fruit for dessert. Also keep fresh fruit visible at home to snack on.
7. Sip (a little) wine.
8. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating.

Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. 

Followers must eat fat at each meal:

• Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
• Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
• You can have certain fruits (usually berries) in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. 

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.

Plant-based protein sources are not the same as animal protein sources. Proteins are made up of amino acids which are the building blocks of every cell and hormone in our body. Meat protein contains all nine essential amino acids, whereas plant-based protein usually lacks at least one of the nine essential amino acids our body needs.

Unripe jackfruit makes a convincing choice for pulled pork alternatives, curries and burgers. But it is almost valueless if you needed protein since jackfruit consists of carbohydrates. Vegan burgers are made up of beans, but this is not a complete protein source.

One study found that 25% of vegans (mainly women) had very low blood iron levels, compared to 0% of omnivores.

Plants like whole grains, legumes and spinach are high in iron but is not always the best type. Animal sources contain haem iron. Non-haem iron, found in plants, is not as well absorbed by the body.

• Weight Loss.
• Keto naturally lowers blood sugar levels due to the type of foods you eat.
• Mental Focus: Ketones are a great source of fuel for the brain.
• Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
• Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
• Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
• Insulin Resistance.
• Improvements in your skin health.

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

• It is based on large amounts of fruit and vegetables, legumes, whole grains and especially olive oil.
• Fish and seafood depends on how close to the sea you live.
• Chicken, eggs and small amounts of dairy, such as cheese and yoghurt, are there in moderation.
• The diet includes a small amount of wine with meals
• It is quite a high-carbohydrate diet (pasta, bread and potatoes).
• Red meat and sweets would rarely be consumed.
• It is accompanied by quite a lot of physical activity. 

• It emphasises values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity.
• Shared family meals help people eat well and avoid excess, while the TV dinner habit is linked to obesity.
• It involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking and particularly the sharing and consumption of food.

• Roasting reduces the number of chlorogenic acids, but other antioxidant compounds are formed.
• Instant coffee may not have the same health benefits.
• The oil in boiled coffee has cafestol and kahweol, compounds known to raise LDL, the bad cholesterol, and slightly lower HDL, the good cholesterol. However, the clinical significance of such small increases in cholesterol may be questionable.

• A typical 12-ounce serving of drip coffee has 200 milligrams of caffeine.
• Instant coffee has 140 milligrams of caffeine.
• Espresso has the highest concentration of caffeine, 70 milligrams per one-ounce shot, but is consumed in smaller quantities.
• Brewed decaf has caffeine too - about 8 milligrams.
• Some people have a genetic variant that slows their metabolism for caffeine and keeps them awake deep into the night.