Three months on a Mediterranean diet using high amounts of extra virgin olive oil (EVOO)

[Bigtex]

I made the switch to this diet 3 months ago and eat mostly fish and chicken, with Greek Yogurt and lots of fruit. Absolutely no veggies. I keep my protein in take to around 30% of my calories, fat is constant at 25% and carbs vary from higher, to medium to lower amounts. I take in about 10 tablespoons of Extra Virgin Olive Oil per day in my diet.

Research has shown consumption of Extra Virgin Olive Oil increased high-density lipoprotein cholesterol (HDL-C) and decreased low-density lipoprotein cholesterol (LDL-C) and non-HDL cholesterol. In summary, the evidence strongly supports that EVOO consumption improves lipid profiles and enhances the atheroprotective functions of HDL and LDL, primarily through its polyphenolic compounds and monounsaturated fatty acids. Most studies have shown it takes 3-4 weeks to effectively make a change in lipids.

Here is what changes I had in 3 months:

HDL 38 – 44 6 + points
LDL – 93 – 86 -7 points
Cholesterol and Triglycerides stayed the same.
CHOL/HDLC RATIO – 3.9 – 3.5 -0.4 points
NON HDL CHOLESTEROL – 122 – 111 -11 points

Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018 - PMC

The Mediterranean diet is considered as the foremost dietary regimen and its adoption is associated with the prevention of degenerative diseases and an extended longevity. The preeminent features of the Mediterranean diet have been agreed upon and ...

pmc.ncbi.nlm.nih.gov

 

[genetic freak]

That is awesome, brother.

My coach had me add in 6 tablespoons of macadamia nut oil to my diet during contest prep and it had a positive impact for me. Cholesterol remained the same despite my gear going from TRT + to 2 g a week.

 

[Bigtex]

Excellent! Both are great options, macadamia nut oil is probably a little better for cooking as it has a higher smoke point. I think it is wise that all of us on gear make this switch. Avoiding PUFA's ( vegetable oils) any way you can.