A PhD scientist who co-authored a Mediterranean ketogenic diet cookbook has shared his comprehensive guide to starting—and succeeding—with a keto lifestyle.
His journey into ketogenic eating wasn’t just academic.
After starting a ketogenic lifestyle on June 1st, 2019, he found relief from debilitating inflammatory bowel disease and never looked back.
Now, he’s breaking down the biggest misconceptions about keto and explaining why a Mediterranean approach might be the perfect entry point for anyone curious about this metabolic lifestyle.
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Ketosis Isn’t About Bacon and Butter
One of the biggest myths surrounding ketogenic diets is that they’re all about bacon, butter, and steak—low in fiber and at odds with traditional notions of healthy eating.
Ketosis is not about specific foods. It’s about a metabolic state where you’re producing ketone bodies. And you can be keto while eating anything from a fully vegan diet to a fully carnivorous one.
Generally, ketogenic diets are moderate protein with about 70% or more calories from fat and very low carb—typically less than 25 grams of net carbs per day.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
But there isn’t just one ketogenic diet. A Mediterranean ketogenic diet balances perceived health benefits of Mediterranean eating with metabolic advantages of ketogenic lifestyles, making it an accessible, low-friction entry point for many people.
Four Musts Before Starting Your Keto Journey
Success with any new lifestyle requires preparation. The goal should be to minimize your need to exert willpower and maximize your motivational factors.
1. Construct Your Environment
Getting rid of sugar, processed carbs, and temptations from your living spaces is critical. While this might not be feasible for everyone—especially those with family members or roommates who don’t eat low carb—purging your environment of temptation makes transitioning easier.
Over time, cravings and urges may disappear entirely.
2. Find Your Community
Honestly, the hardest part about a ketogenic lifestyle is not missing carbs, but the social element.
Finding an accountability buddy or support group—whether through Facebook groups, online communities, or even video comment sections—can provide crucial support. In a modern food environment where there’s still stigma around not eating carbs, knowing who your supporters and cheerleaders are makes all the difference.
3. Prepare Your Diet Plan
Knowing what your general meal plan will look like is essential. Being aware of carb contents in commonly eaten foods, having go-to foods on hand, and keeping shopping lists ready streamlines the process considerably.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
4. Track Your Metrics
While not a true “must,” tracking blood ketones and blood glucose is strongly recommended because hidden carbs are everywhere.
In one striking example, someone trying to go keto noticed their glucose spiking after eating scrambled eggs at a famous food chain. It turned out the restaurant was putting pancake batter in their scrambled egg mix.
Tools like ketone blood meters and continuous glucose monitors provide honest checks on progress and allow for protocol adjustments along the way.
Nine Favorite Mediterranean Keto Foods
1. Fatty Fish
Fatty fish provide protein, healthy fats, and micronutrients supporting muscle growth, brain health, and longevity. Remember the acronym SMASH: salmon, mackerel, anchovies, sardines, and herring.
Wild Alaskan sockeye salmon gets top marks. For sardines, whole sardines with skin and bone packaged in BPA-free tins with water or brine are ideal—oils can oxidize in cans.
2. Extra-Virgin Olive Oil
Picking real extra-virgin olive oil matters because many bottles labeled “extra-virgin” aren’t actually authentic or as healthy.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Three tips for choosing quality olive oil:
- Look for dark glass or metal bottles, not plastic or clear
- Check for a pressed or harvest date within the last two years
- Choose bottles transparent about olive origins, ideally from a single source
Picking a good extra-virgin olive oil is kind of like online dating. You want to watch out for fakes, check for transparency, and if the story is shady, swipe left.
3. Macadamia Nuts
The king of nuts, macadamias are the lowest carb nut option, super versatile with an amazing fat profile. They’re higher in monounsaturated fat than olive oil and rich in rare omega-7 fat palmitoleic acid, which has impressive health benefits.
Despite their reputation for being expensive, kilogram bags of raw nuts can cost as little as 84 cents per serving.
4. Avocado
Everyone’s favorite keto fruit is high in monounsaturated fat and fiber, great for dips, salads, or snacking on its own.
5. Dark Chocolate
Real dark chocolate—85% and above—is healthy for heart, brain, and taste buds. But it needs to be real dark chocolate, not 60% dark chocolate truffles.
6. Sesame
Sesame and sesame products, particularly tahini, add texture to seafood and make excellent dressings. Sesame is packed with healthy fats and may be particularly ketogenic due to its high polyunsaturated fat profile and unique lignan compounds.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
7. Eggs
About as close to a superfood as it gets. Cholesterol in eggs tends not to raise cholesterol in most people because of cholecystokinin, a gut hormone that puts brakes on liver cholesterol production when you eat more dietary cholesterol.
In one famous experiment, eating 720 eggs in a month didn’t increase cholesterol levels even slightly.
8. Low-Carb Fermented Foods
Fermented foods improve microbiome diversity and reduce inflammation throughout the body. They increase levels of signaling molecules that activate receptors which may improve immune function, help reduce visceral fat, and even improve bone density.
Top picks: natto, kimchi, sauerkraut, and goat milk kefir.
9. Manchego and Roquefort Cheeses
Manchego has a firm, compact consistency and buttery texture—amazing for snacking, grating over salads, or making homemade Caesar dressing. It’s high in protein and calcium like many hard cheeses.
Roquefort is an amazing French blue cheese that’s anti-inflammatory, good for gut health, and pairs well with nuts or bacon.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Common Questions About Keto
What About Cholesterol?
Most people going low-carb or keto don’t see lasting increases in LDL cholesterol. Interestingly, it’s lean, insulin-sensitive people who tend to see increases.
Research including a meta-analysis of 41 human randomized control trials shows that people who are overweight or have pre-diabetes or diabetes tend not to see increases in cholesterol and are far more likely to improve their overall cardiovascular risk profile.
What About Keto Flu?
Some people develop fatigue and headaches when starting keto. This isn’t actually flu—it’s just your body adjusting after removing sugar.
It’s kind of like a toddler who just heard no at the toy store throwing a tantrum.
The most common reason is temporary electrolyte imbalance. Don’t be afraid to salt food liberally. Aim for 3.5 grams or more of potassium daily from foods like salmon, zucchini, and avocado.
Can I Go Keto Without a Gallbladder?
Yes. The gallbladder doesn’t make bile or fat-digesting enzymes—it just stores some. Many people follow keto happily without a gallbladder, though consulting with a doctor about personal optimization is always encouraged.
Will Keto Hurt My Thyroid?
Typically no. This is largely a myth. Because thyroid hormone supports carb metabolism, thyroid demands go down on keto. Active thyroid hormone can drop while TSH remains normal, with no signs of hypothyroidism like feeling cold or reduced energy expenditure.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Data show low-carb diets help maintain energy expenditure and metabolic rate during weight loss, providing another metabolic advantage.
What About Fiber?
You can design a ketogenic diet to be as high or low fiber as personally desired. High-fiber keto foods include avocado, flax seeds, chia seeds, 90-100% dark chocolate, and leafy greens.
Getting 30-50 grams of fiber per day on keto is achievable without fiber supplements.
Should I Measure Ketone Levels?
Measuring ketones with a blood capillary meter helps troubleshoot and reveals whether you’re actually getting into ketosis. Aiming for levels between 0.5 and 4.0 millimoles is a good start.
Values fluctuate throughout the day, so measure at the same time daily—try 60 minutes after waking but before eating. Avoid measuring right upon waking due to normal morning cortisol responses that temporarily drop ketone levels.
Being observant about connections between ketone levels, diet, and subjective well-being can provide valuable insights into personal optimization.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
