A Mediterranean ketogenic diet is an adaptation of the conventional Mediterranean diet that emphasizes the low-carb, high-fat ketogenic eating plan.
What is the Mediterranean diet?
The low prevalence of heart disease in the populations of France, Italy, Greece, and Spain was first noted by scientists in the 1960s.
What they ate contributed to the problem. People who followed this diet also drank moderate amounts of red wine and ate plenty of fish, veggies, and whole grains. The low prevalence of heart disease in the populations of France, Italy, Greece, and Spain was first noted by scientists in the 1960s.
Basic principles of the Mediterranean diet
-Consuming red wine in moderation is recommended.
-Fish (consumed at least twice weekly) and legumes are the primary protein sources in the diet. The intake of processed meat is prohibited; however, fowl is often used.
-Carbohydrates like those found in whole grains, beans, and vegetables are permitted. These are where most of your caloric intake will come from.
-The majority of the fat in the diet comes from olive oil and several types of dairy.
Benefits of the Mediterranean diet
Numerous other studies have followed Keys’ lead in further investigating these results, with most of these studies being designed to back up his claims. However, due to the rigorous examination of previous research and several current high-quality randomized control trials, we are confident in the following findings:
-In high-risk men and women, eating a Mediterranean diet that includes almonds and olive oil reduces the risk of cardiovascular events by 30 percent.
-Lower incidence of stroke by 20% among women aged 40–77 in the United Kingdom.
-The risk of developing type 2 diabetes was reduced by 52% in a trial of 418 persons who followed a Mediterranean diet that included almonds and olive oil. They did not improve their health by dieting or working out more than the placebo group.
-Women who followed the Mediterranean diet with added olive oil had a 62% reduced risk of breast cancer than those who followed a low-fat diet, according to research conducted in 2015.
-41 observational studies (not randomized control trials) indicated that compared to the “pro-inflammatory” Standard American Diet (SAD), heavy in processed meats, added sugars, and trans fats, those who ate a Mediterranean diet had 33% lower rates of depression.
It’s worth stressing that no causal relationship was found between vegetable and fruit consumption and favorable results in any of these trials.
Mediterranean Diet Drawbacks
But there are downsides to the diet:
-Contains many different meals, many of which are more likely to be consumed in excess, increasing the risk of weight gain.
-The ketogenic diet has the potential to alter blood indicators and body composition, but it may not be as effective.
What is the Keto diet
For those on Keto, the macronutrient breakdown looks like 60% fat, 30% protein, and 10% (or less) carbs. Entering ketosis, the fat-burning condition for which the Keto diet is called requires cutting down on carbs and increasing healthy fat intake.
Principles of Keto diet
Eating sufficient fats and proteins while restricting carbohydrate intake is central to the ketogenic diet. It is thought to induce ketosis, the metabolic state in which fat is used for energy rather than glucose.
If your body breaks down fat for fuel instead of glucose, you are in a metabolic condition known as ketosis. In a state of ketosis, the body selects ketone bodies as the preferential fuel. In a nutshell, the body uses fat instead of carbs for energy.
Therefore, the ketogenic diet entails complete abstinence from carbohydrate intake. This means you’ll need to eliminate all of these foods before starting the ketogenic diet. Bread, cereals, oats, millet, and other grains high in sugar and starch prevent your body from entering ketosis and should be avoided. The fundamentals are straightforward: cut down on carbs, but don’t remove them entirely.
Benefits of the keto diet
-Boost insulin sensitivity.
-Lessen the impact of conditions like diabetes type 2 and fatty liver disease
-Reduces bad cholesterol in the blood.
-You may lessen and even reverse PCOS’s symptoms
-Epilepsy, Alzheimer’s, and Parkinson’s disease are just a few neurological diseases that may be treated and slowed in their course.
-Maximize your body’s uptake of fat-soluble nutrients (K, D, E, etc.).
-cause a drastic reduction in body fat
-Increase the fullness potential of your meals, and lessen your need for processed and high-carbohydrate snacks between meals.
-Reduce swelling and improve defenses.
-Treat certain forms of cancer
Keto Diet Drawbacks
There are some possible downsides to the ketogenic diet as well:
-The keto flu is a common problem for those on the ketogenic diet.
-Increased vulnerability to vitamin and mineral deficits due to poor dietary planning.
-Some people, such as those with hypothyroidism or adrenal issues, may not do well on a low-carb diet.
-When people with familial hypercholesterolemia eat a lot of saturated fat, their cholesterol levels might fluctuate in hazardous ways.
Similarities between the Mediterranean vs. Keto diet
Both the ketogenic and the Mediterranean diet, which are so different from the standard Western diet, have numerous parallels that shed light on both health benefits.
There are four parallels worth highlighting
- -They both contribute to improved health in related ways. Several key health indices, including cholesterol, triglycerides, blood sugar, and blood pressure, are improved by following either diet compared to a Westernized low-fat diet.
- -Both options help us lose weight and keep it off similarly. However, studies show that over 1-2 years, both diets provide equivalent weight reduction (despite the keto diet often yielding higher weight loss in the short term).
- -It’s about even between the two of them regarding faithfulness. Research shows that although the ketogenic diet may seem more restrictive than the Mediterranean diet on paper, it has a similar dropout rate to other diets (about 24%) in dietary intervention studies. This might imply that the degree to which a diet limits certain foods or macronutrients is less important than the individual’s propensity to follow the diet.
- -Both of them have a preference for healthy diets. Most calories in the ketogenic and Mediterranean diets come from minimally processed, high-quality whole foods rather than the highly processed meals that are often the norm.
This very little change in food quality is a major contributor to the health advantages shared by both diets.
Mediterranean Diet vs. Keto Diet Differences
Carb intake
Fruits, whole grain bread and pasta, and healthy fats are all part of the fairly high quantity of carbs that make up the Mediterranean diet. In contrast, the carbohydrate content of the ketogenic diet is guaranteed to be very low regardless of whether the item was processed or not.
Fat intake
The Mediterranean diet has more fat than the typical low-fat diet but less fat than the ketogenic diet. While carbohydrates are often the main energy source in the Mediterranean diet, fat is the major power source in the ketogenic diet.
Type of fat consumed
In addition to the differing amounts, the two diets also eat distinctive kinds of fat. Keto meals are high in saturated and unsaturated fats, whereas the Mediterranean diet focuses on natural unsaturated fats from plant-based oils and seafood.
What exactly is the Mediterranean Keto diet?
Intersecting the Ketogenic and Mediterranean diets. Cut out the grains and legumes from the Mediterranean diet.
This indicates that olive oil and fish are OK, whereas entire grains, legumes, and root vegetables are not. If accepted, eggs, chicken, and dairy products are also acceptable foods.
The Mediterranean Keto diet may be somewhat restrictive due to the absence or restriction of Keto mainstays, including red meat, butter, and coconut oil.
The Mediterranean Ketogenic Diet Food List
These are the mainstays of the Mediterranean keto diet
-Oils and fats, including olive oil, avocado oil, and medium-chain triglyceride oil
-Flavorings like lemon or lime juice, mint, parsley, garlic, paprika, cumin, cinnamon, oregano, coriander, anise, Spanish saffron, and a variety of other herbs and spices are staples in Mediterranean cooking.
-Low-carb foods, such as leafy greens, cruciferous vegetables, and others
-Omega-3-rich fish, seafood, chicken, and eggs are all great protein options in the Mediterranean diet.
-Carbohydrate-low fruits like avocados, olives, and tomatoes
Moderately healthy diet foods
-Dairy products rich in fat, such as full-fat, aged cheeses, full-fat, low-carb yogurt, heavy cream, etc.
-In terms of nuts and seeds, those with the fewest carbohydrates are macadamia nuts, brazil nuts, pecans, flaxseeds, and chia seeds.
-Low-carb fruits, including low-carb berries, low-carb melons, and other low-carb fruits
-Oils and fats high in saturated fats, such as coconut oil, butter, ghee, and animal fats
-Beef, hog, veal, lamb, and other forms of red meat.
Foods to avoid
-Vegetable proteins like lentils, black beans, and peas are legumes.
-Tubers: potato, yams
-Sugar: honey, maple syrup
-Grains: wheat, corn, cereal
-Fruit: apples, bananas, oranges
Benefits of Mediterranean Keto Diet
Here’s a short rundown of the potential benefits of Mediterranean Keto Diet:
-Facilitate progress in lowering coronary heart disease rates
-Boost good cholesterol (HDL)
-Cholesterol levels should be optimized globally.
-Reduce both diastolic and systolic blood pressure
-Reduce anxiety and boost your happiness.
-Induce slow but steady fat reduction
-Lower levels of glucose, triglycerides, hemoglobin A1c, and low-density lipoprotein cholesterol
-Bringing Down Death Rates From Heart Disease
-Reduce the number of heart attacks that occur
-Reduce the occurrence of stroke
-Reduce the death rate from stroke
Conclusion
The Mediterranean Keto diet is based on a macronutrient ratio similar to keto. It includes traditional Mediterranean foods like fresh, unprocessed seafood, low-carb vegetables, olive oil, full-fat dairy, and red wine.
The advantages of a Mediterranean diet, which emphasizes the use of fresh, whole foods in favor of processed ones, are well known.
These advantages are amplified in a Mediterranean ketogenic diet by the additional benefits often associated with ketogenic diets. You’ll be less likely to develop neurological illnesses, cancer, metabolic syndrome, insulin resistance, or sterility.