Fit into old age with a keto-oriented Mediterranean diet
Can you eat a healthy and vital diet? Yes you can, Better Aging expert Dr. Andreas Bernhardt is convinced of his delicious diet, as he explains wechselweite.net in an interview.
Pizza and pasta - these classics are unfortunately not on the menu in the keto-oriented Mediterranean diet. However, many other delicacies from the Mediterranean region are. It is propagated by the Specialists for Better Aging and Longevity, Dr. med. Andreas Bernhardt, who has been practicing this type of diet himself for years. He feels fitter, slimmer and firmer and his vital signs have also improved. In an interview with Wechselweise, he explains how this form of nutrition works.
What is a keto-oriented Mediterranean diet?
The keto-oriented Mediterranean diet combines the benefits of the traditional Mediterranean diet with the principles of a ketogenic diet, but in a less strict form. It also focuses on protein-rich foods, healthy fats and lots of vegetables, but significantly reduces carbohydrate intake.
In contrast to the classic ketogenic diet, which is very restrictive in terms of carbohydrate intake, the keto-oriented Mediterranean diet allows a moderate amount of carbohydrates, mainly from low-glycemic vegetables and fruits, as well as nuts for their MUFS, minerals and vitamins. This diet aims to combine the benefits of both approaches: the heart-protective and anti-inflammatory effects of the Mediterranean diet and the metabolic benefits of ketosis.
How does this diet differ from a traditional Mediterranean or ketogenic diet?
The traditional Mediterranean diet is known for its high carbohydrate content, mainly from whole grains, pasta, bread, and fruit. These foods are severely restricted or only allowed with low glyx in the keto-oriented Mediterranean diet in order to minimize carbohydrate intake and put the body into a state of ketosis, where it uses fat instead of glucose for energy.
In contrast, the ketogenic diet is very strict and requires a drastic reduction in carbohydrates, often to less than 20-50 grams per day. The keto-oriented Mediterranean diet is less extreme and allows a higher carbohydrate intake as long as it comes from healthy sources such as low-glycemic vegetables and fruit.
What are the main principles of this combined diet?
The keto-oriented Mediterranean diet is based on the following five basic principles: Food combining: no starchy side dishes such as pasta, rice, potatoes or millet are consumed. Instead, the focus is on protein-rich and fatty foods such as deep-sea fish, eel, bacon from domestic pigs, butter, cream, nuts and avocados.
Local and fresh food: The diet focuses on fresh, local produce with minimal transportation (0 km distance) to maximize nutrient density and minimize the ecological footprint.
High vegetable content: About 50% of the daily diet consists of vegetables, which are rich in fiber, antioxidants, minerals and vitamins. Healthy fats: A lot of virgin olive oil is consumed (I buy it directly from my neighborhood Tuscan farmer, for example), nuts, avocados, seaweed and oily fish, which are rich in omega-3 fatty acids and other healthy fats.
Intermittent fasting: I recommend combining the diet with a 16:8 intermittent fast, where a minimum 16-hour fasting period is observed daily, followed by a maximum 8-hour eating window.
What health benefits are attributed to the keto-oriented Mediterranean diet?
This diet offers several health benefits, including Antioxidant effect: It promotes the activation of the antioxidant abilities of the mitochondria, which serves to protect cells through improved regeneration and supports energy production (boosting ATP).
Anti-inflammatory: The combination of omega-3 fatty acids and low omega-6 FS, antioxidants and anti-inflammatory nutrients helps to reduce chronic inflammation.
Cell rejuvenation and life extension: Scientific studies suggest that periods of starvation can activate cell rejuvenation processes, which in turn could prolong life.
Detoxification: This diet in combination with intermittent fasting supports the nocturnal release of growth hormone (in my opinion, one of the most important growth hormones). Better Aging hormones) and the elimination of waste products, thus promoting detoxification of the body.
How can this diet help with weight control or weight loss?
By reducing carbohydrate intake and increasing protein, the body is encouraged to draw on fat reserves and use them for energy. This activates lipolysis, the fat breakdown process, which can lead to effective weight loss. If consistently integrated into everyday life, this diet can lead to sustainable weight loss because the high protein content reduces the feeling of hunger, thus increasing muscle mass, and the intake of healthy fats also consumes a lot of energy during the breakdown process.
What effects does this diet have on chronic diseases such as diabetes, cardiovascular diseases or silent inflammation?
The keto-oriented Mediterranean diet offers comprehensive protection against chronic diseases thanks to its high content of omega-3 and omega-6 fatty acids, vitamins, minerals, trace elements and antioxidants. Especially in combination with an active lifestyle, strength training, yoga, sauna sessions with short cold exposures and other health-promoting activities, it can significantly reduce the risk of cardiovascular disease, diabetes and silent inflammation. These factors also contribute to the preservation of telomeres, which is associated with a delay in the ageing process and an increase in lifespan.
Which foods are allowed in a keto-oriented Mediterranean diet and which should be avoided?
Allowed are:
- All fresh, colorful and raw or gently cooked foods from organic farming, such as vegetables, salads, nuts, seeds, olive oil plus oily fish, and occasionally meat, if it comes from a small, organic, free-range farm, as well as seasonal game.
- Foods with a low glycemic index (Glyx) that keep blood sugar levels stable.
- Mineral water, freshly squeezed juices, smoothies and various organic teas, coffee in bulk
should be avoided:
- All industrially processed foods and convenience products.
- Foods with a high glycemic index, fried or cured foods, preservatives and ready meals.
Can you give an example of a typical daily plan or meal in this diet?
A typical daily schedule could look like this:
- Lunch: A freshly prepared minestrone with lots of spinach and other green vegetables, seasoned with colorful pepper and Parmigiano.
- Dinner: A Mediterranean salad with tartare of fresh sashimi salmon and tuna, sea beans or seaweed, blanched cauliflower or broccoli, garnished with plenty of olive oil, lemon, fresh herbs, chili peppers and homemade pepper as well as a pinch of wasabi, Dijon mustard and fleur de sel.
What challenges can arise when switching to this diet and how can they be overcome?
The changeover requires discipline and perseverance, especially in the first six months. Challenges can include the amount of time spent cooking, the need to source fresh and organic food and the higher budget for food. To overcome these hurdles, it is important to develop a passion for cooking and maintain a belief in the health benefits of this way of eating. Good preparation, planning meals in advance and learning new recipes can also help.
What personal experiences have you had with this diet?
Personally, I have lost weight, gained a toned figure and strengthened my immune system thanks to the keto-oriented Mediterranean diet I have been practising for years, even though I am in daily contact with a large number of patients. I feel fit, efficient and have vital parameters and hormone levels that correspond to those of someone at least 20 years younger.
What tips do you have for beginners who want to try this diet?
For beginners, I recommend that you take a close look at healthy eating and enjoy experimenting. It is helpful to read a lot of literature on the subject to gain a deep understanding of the principles of this way of eating. In addition, it can be useful to consult blogs and other resources that offer practical tips and recipes.
Are there any risks or side effects associated with this diet?
There are no known risks or side effects directly associated with this diet as long as it is followed correctly and in a balanced way. I recommend consulting a specialist in Better Aging before starting.
Do you think the keto-oriented Mediterranean diet will become more popular in the future?
Yes, I think this diet has great potential to gain popularity, especially when combined with regular monitoring through laboratory analysis and targeted supplementation of antioxidants and bioidentical hormones.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. He also deals with the Risks and side effects of bioidentical hormones and is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). He specializes in bioidentical hormone therapy as part of a holistic longevity concept and in Nutritional supplements for hormone balance. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.