looking for a mediterranean, ketogenic menu (mainly for depression)

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Hi all,

I am a looking for a mediterranean style ketogenic menu plan. It is probably obvious, but i wanted one whereby I would lose weight, but mostly, I am looking to research into whether a ketogenic diet can help with depression and pmt (I tried the high carb approach but had non stop hunger, I also tried semi fasting, which also worked but when my mood has been very low this has been hard to sustain) and it be sustainable. I am thinking more avocado, oily fish... type of diet (I also have eczema and high cholesterol so hoping it may help other things too). I really want to not gain weight too - I tried a high fat diet some years ago and gained weight, although think my mood may have been more sustainable, at that point in time my ldl cholesterol was high too. I want to improve my mood desperately but without sacrificing my heart!

Thank you all

It's probably worth reading some stuff about high fat and cholesterol levels etc - you shouldn't have to eat a 'mediterranean' diet to have benefits for cholesterol levels etc.

Have a read of 'The art and science of low carbohydrate living' by Volek and Phinney, or John Briffa's 'Escape the diet trap'. There appears to be substantial evidence that it is carbs, rather than saturated fat, that could be the problem.

Any good veggie ideas? I had zero noodles with tomato sauce (high ish carbs at 10g in the sauce) and olives with grated cheese, almost like pasta, but not quite! And bloody pricy.
Total yoghurt is also steep, the lidl one isn't quite as low as total but half the price so am going to get some of that at the weekend.
Mashed cauliflower with Boursin is nice, and I made a lovely soup with mushroom, leek, celery and cauliflower with a bit of Greek yoghurt. Made one last night wig broccoli and cauliflower that made me feel like boaking so that was less good.

Try Paleo. Or at least look at some of the books for ideas. It is much more sustainable because it is a change for life rather than a diet as such.

MIND have info on food and mental health www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mood/food-mood-and-mental-health/#.VMj30y6-XoI

They devised the 'MIND meal' which is no longer on their website but you can find info here: www.welllondon.org.uk/searchSite.php?q=mind+meal&search=Go

Arthritis UK have useful pdf you can download which has useful info different sorts of fatty acids which is relevent to more than just arthritis. www.arthritisresearchuk.org/arthritis-information/arthritis-and-daily-life/diet-and-arthritis.aspx

At this time of the year, a vit D3 supplement can be helpful - vit D3 is important in the thryoxine pathway. If you are a bit low, it can lead to your thyroxine not being used properly in the cells and lead to tiredness, depression and low energy. You also need it for your body clock.

Oops, I posted this on the wrong thread!