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  • Chef Keto Keith

Olive oil and the Ketogenic diet

The olive plant has tremendous benefits for the body. While doing the keto diet it has been said by many health practitioners to load up on the olives. In this blog I will help explain what the craze is about with the olive plant particularly olive oil. You can then decide if it right for you.

Lets start with the health benefits of the olive plant. So olive leaf extract and olive oil are the two uses that are popular around the world. They have similar health benefits according The American Heart Association . I will break them down separately form my research.

Olive leaf extract

  • Weight gain regulation

  • lowers cholesterol

  • Improves blood pressure

  • Improves Type 2 diabetes

Olive oil

  • Improves blood vessel health

  • lowers blood pressure

  • Helps manage blood clotting

  • Protects against inflammation

  • Supports brain health

  • Helps to treat Arthritis

  • Helps to prevent cancer

One of the most talked about diets around the world is the Mediterranean diet. Many health practitioner recommends this diet. Ironically olive oil is a large part of this diet. The countries in the Mediterranean have a long life expectancy and it partly because olives and olives oil is consumed daily. Recently doctors who recommend the keto diet strongly suggest consuming plenty of olive oil. High in monounsaturated fats and secoiridoids many new studies are showing the amazing health benefits. It improves the elasticity of the arteries and when consumed regularly it reduces the risk of cardiovascular diseases. Olive oil is the most highly recommend oils while doing the keto diet. Another important health benefit worth mentioning is brain health. The brain is made up of fatty acids and requires fats like olive oil to function properly. The monounsaturated fats helps us improve focus and memory, it prevents age-related cognitive decline, mood changes and depression. I highly recommend cooking with olive oil especially for frying. Many of my chef friends always tell me that olive oil burns and in my experiences that is not so.

When buying olive oil look for cold press. Cold press is crushing olives into a paste then applying force with a mechanical press to separate the oil from the pulp. The highest grade of olive oil is extra virgin and usually is cold press. I use regular 100% olive oil for frying and extra virgin cold press for every thing else. One of my mentors who is a doctor and highly recommends healthy kentogentic diet, suggest drinking olive oil daily. I instruct my clients to use a lot of salad dressings made from extra olive oil.

Citrus vinaigrette

2 lemons juiced

2 limes juiced

1/2 teaspoon chopped parsley

1/2 teaspoon chopped thyme

1 clove garlic minced

1 tablespoon Dijon mustard

1 cup cold press extra virgin olive oil

3 packets stevia

Himalayan salt

Black pepper

In a medium bowl add citrus juices and Dijon mustard. Whisk until blended and garlic and chopped herbs. Whisk again for 20 seconds. Add stevia and slowly add olive oil while whisking. After oil is completely emulsified add salt and pepper. Store in a mason jar so you can shake to emulsify easily. Enjoy

My clients are so thankful for this simple recommendation. They all have improved health situations . Also to note really good clean ingredients will yield better result. There are many top notch boutique olive oil companies so have fun and enjoy olive oil.

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I often use keto and paleo interchangeably. If I am at a party or any situation where it's impossible to stick to my keto plan, I do some adjustments with paleo. Paleo (Paleolithic diet, caveman diet)

The Kentogenic diet has become so popluar. Many people are getting fantastic results

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