The Three Approved Diets: Mediterranean, Ketogenic, and Carnivore

Introduction to Our Diets

At StayWellForever, we endorse three diets—Mediterranean, ketogenic, and carnivore—that align with our three pillars of nutrition, intermittent fasting (IF), and exercise to promote natural healing and break medication dependence. Each diet emphasizes whole foods but varies in restriction: Mediterranean is balanced and plant-forward, ketogenic focuses on low carbs for ketosis, and carnivore is the most restrictive, animal-only approach. They can be transitioned between based on personal needs, such as escalating restriction for faster results or easing back for sustainability. When paired with IF, expect initial adaptation challenges like fatigue or "flu-like" symptoms, followed by improved energy, mental clarity, and weight loss as your body adapts over the initial weeks.

The Mediterranean Diet

The Mediterranean diet, inspired by traditional eating patterns in countries like Greece and Italy, emphasizes whole, unprocessed foods: abundant fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, fish (especially fatty varieties like salmon), moderate dairy (e.g., yogurt, cheese), poultry, with occasional red meat. It prioritizes plant-based meals with healthy fats, aiming for 40-50% carbs, 30-40% fats (mostly unsaturated), and 15-20% protein.

Pros: Promotes heart health by lowering cholesterol and inflammation, supports longevity with reduced cancer and dementia risk, aids weight loss through fiber-rich foods, and improves gut health via prebiotics. It's sustainable, enjoyable, and flexible for social eating.

Cons: May lead to calcium deficiencies if dairy is limited, requires portion control to avoid overeating carbs, and can be expensive with fresh produce. Initial adaptation may involve digestive adjustments from high fiber.

Pairing with Intermittent Fasting: The Mediterranean diet pairs well with IF, enhancing metabolic health and weight loss by combining fiber for satiety during eating windows. Studies show this combo improves blood sugar control and cardiovascular markers, with smoother transitions than stricter diets.

The Ketogenic Diet

The ketogenic (keto) diet is high-fat (70-80%), moderate-protein (15-20%), and very low-carb (5-10%), forcing your body into ketosis, where fat is burned for fuel instead of glucose. Foods include meats, fish, eggs, cheese, nuts, seeds, low-carb veggies (e.g., spinach), and healthy fats like olive oil or butter, while avoiding grains, sugars, fruits, and starchy veggies.

Pros: Rapid weight loss through fat burning, stabilizes blood sugar for diabetes management, improves mental clarity via ketones, reduces inflammation for autoimmune relief, and suppresses appetite for easier calorie control.

Cons: "Keto flu" (headaches, fatigue) during adaptation, potential nutrient deficiencies (e.g., fiber, vitamins from fruits), kidney strain from high protein, and long-term sustainability issues like social restrictions or constipation.

Pairing with Intermittent Fasting: Keto synergizes exceptionally with IF, accelerating ketosis and fat loss—combining them can lead to greater metabolic improvements than either alone. Research shows enhanced insulin sensitivity and energy stability, but initial side effects like fatigue may intensify before benefits emerge in 2-3 weeks.

The Carnivore Diet

The carnivore diet is an ultra-restrictive, zero-carb approach focusing exclusively on animal products: meats (beef, lamb), fish, eggs, organ meats, dairy (if tolerated), and animal fats, eliminating all plants, grains, and sugars for simplicity and anti-inflammatory effects.

Pros: Eliminates plant antinutrients (e.g., lectins, oxalates) for gut healing, promotes rapid weight loss and mental clarity through ketosis, reduces inflammation for autoimmune conditions, and simplifies meal planning with high satiety.

Cons: High risk of nutrient deficiencies (e.g., Vitamin C, fiber), potential gut microbiome disruption leading to constipation, elevated cholesterol from saturated fats increasing heart risks, and social challenges. Long-term data is limited, with possible kidney or liver strain.

Pairing with Intermittent Fasting: Carnivore pairs strongly with IF, intensifying ketosis for fat burning and healing—users report amplified benefits like reduced inflammation and energy surges. However, the combo's restrictiveness can heighten initial "adaptation flu" (nausea, fatigue), with improvements in digestion and vitality emerging after 2-4 weeks.

Transitioning Between Diets: Methods and Reasons

These diets form a spectrum: Mediterranean is the least restrictive (balanced carbs/fats), ketogenic is Mediterranean-like but cuts carbs drastically for ketosis (replacing grains with fats), and carnivore is ketogenic but eliminates all plants, focusing on animal sources for zero-carb purity. Transition for better results, tolerance, or sustainability—e.g., from Mediterranean to keto if seeking faster weight loss (reduce carbs gradually over 1-2 weeks to avoid flu), or keto to carnivore for inflammation relief (phase out veggies over days, monitoring digestion). Reverse if unsustainable (e.g., carnivore to keto by adding nuts/veggies for fiber). Reasons: Escalate restriction for stalled progress or autoimmune flares; ease back for variety or deficiencies. With IF, transitions may amplify initial fatigue but accelerate adaptation—monitor and adjust slowly.

Expectations When Paired with Intermittent Fasting

In initial stages (1-2 weeks) with IF, expect "adaptation flu": Mediterranean + IF may cause mild hunger or digestive shifts from fiber; keto/carnivore + IF intensify fatigue, headaches, or nausea as your body shifts to fat-burning, with carnivore potentially adding constipation from low fiber. Improvements emerge by weeks 3-4: Enhanced energy, mental clarity, and weight loss (5-10 lbs/month), with reduced inflammation and better blood sugar. By months 2-3, sustained benefits include stabilized mood, stronger immunity, and reversed conditions like diabetes or IBD, though monitor nutrients to avoid deficiencies.

Combat Cons with Nutrition

Cons for all these diets can be overcome with proper nutrition and supplementation.