In recent years, several excellent studies have been published that utilized the Spanish Mediterranean diet. The diet consists of olive oil, moderate red wine, green vegetables and salads, wild fish, free-range chickens, turkeys and eggs, shellfish, cheese and nuts.
Notice that absolutely no sugar, breads, pasta, cookies, crackers, cereal or legumes are included. Fruit is typically not permitted on this diet, even though fruit is a healthy food. Fruit is possible, but more of a challenge. A medium apple has about 21 grams of carbohydrate.
Twelve weeks on this diet led to weight loss, resolved non-alcoholic fatty liver disease and brought blood sugar, cholesterol and blood pressure into healthy ranges. This diet is also highly anti-inflammatory.
This diet must contain less than 50 grams or 200 calories from carbohydrate per day. If 50 grams of carbohydrate takes too much effort and commitment then 100 grams per day is certainly healthy and anti-inflammatory.
This diet is excellent for weight loss and will create a reduction in appetite. This is extremely important because extra pounds drive hunger for extra calories.
Strong evidence suggests this is an appropriate diet with those who suffer from diabetes, heart disease, epilepsy, acne, headaches, Alzheimer’s, Parkinson’s, sleep difficulties, cancer, polycystic ovarian disease and general pain.
Consuming 50 grams of carbohydrate per day will naturally lead to increased consumption of protein and fat. This is ok. Eating fat will not make us fat or raise cholesterol. Excess consumption of carbohydrates will make us fat and raise cholesterol. This is a clinically proven diet with many health benefits in addition to weight loss.
Dr. Shoemaker has owned and operated Incline Chiropractic since 2000. Located at 894 Southwood Blvd. in Incline Village. Learn more at inclinechiropractic.com.