Mediterranean Keto Diet:
Loaded with healthy fat from eggs, plain full-fat yogurt, feta and mozzarella cheese, and olive oil. Brought to the next level of Mediterranean flavor with pepper, fresh oregano, basil, zucchini, and a modest amount of diced tomatoes. This fear is linked to decades of misinformation about possible (but largely such a good point debunked) health risks of red meat and saturated fat. It can be hard for people to accept that keto-friendly plates of fatty steak drenched in butter, and lattes brimming with heavy cream are good for them. This zucchini bread provides you with a delicious keto-friendly breakfast and plenty of healthy fats.
Saturated and trans fats, processed foods, excessive sugar, refined carbohydrates and red and processed meats are linked to greater heart disease and are among the worst foods for inflammation. One potential danger of the keto diet is consuming large amounts of meat, cheese, eggs, butter and bacon. Insufficient intake of calcium, vitamin D and other nutrients may also harm bone health in the long run. Any foods fitting these categories fit into a Mediterranean diet; the health benefits are not exclusive to the specific foods found around the Mediterranean.
Though there are limited studies on the long-term safety or side effects of the ketogenic diet, some research suggests that it could increase your risk of fatty liver disease, constipation, and kidney stones (2). Although red wine has been linked to several the advantage health benefits, some people may need to limit their alcohol intake, including those who are pregnant or have a history of alcohol use disorder (25, 26). But if you’re concerned about cholesterol levels on Keto’or if you simply want to experiment’go for it.
Red meat is rarely consumed with the Mediterranean diet and refined sugar, refined oils, processed meats, refined grains, sugary beverages, and highly processed foods should be avoided (3, 4). According to this latest study, the Atlantic diet may reduce the risk of metabolic syndrome. This is the combination of high blood pressure, high blood fat levels, obesity and high blood sugar ‘ all of which can lead to heart disease, stroke and type 2 diabetes. Due to its flexibility and health benefits, the Mediterranean diet has been touted as one of the best eating patterns to follow. This collection of breakfasts is packed with Mediterranean diet-friendly foods like fruits, veggies, nuts and seeds, whole grains, eggs and yogurt, and each dish comes together in no more than three steps.
The keto and Mediterranean diets are actually relatively compatible ‘ both are very low in processed foods, refined grains, and added sugars. Our color-coded food tracker makes it easy to identify nutritious foods that fit within a Mediterranean keto diet, and our coaches and community can help you overcome the challenges of weight loss. Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master’s in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets.
Prioritizing nutrient-dense, low-carb, whole-food sources increases the likelihood of seeing and feeling the benefits of the Mediterranean keto diet. The most common signs of carbohydrate withdrawal are headaches, impacts on digestion regularity, bad breath, muscle cramps, muscle weakness, and lightheadedness. These issues usually resolve on their own within two weeks of starting a low-carb diet, during which time you may notice an ease in bloating and fewer sugar cravings. However, if these unpleasant side effects persist, reach out to a health professional for support. While both groups experienced health benefits, like improved insulin sensitivity, the low-carbohydrate group lost about 60% more weight, on average. It is interesting to note that though most participants were still on the lower scale of obesity after 12 weeks, their metabolic syndrome was completely cured.
Each cup is filled with canned salmon, avocado, spicy purple onion, and a sprinkling of Parmesan. Then you can smear, slather, or dip your wrap in the undeniably delicious mayo spread comprised of fresh chopped basil, garlic, lemon juice, and mayonnaise. Before we take a closer look at the Mediterranean keto diet, let’s uncover the foundational principles of each diet first. This will equip you with some of the dietary knowledge you need to meet your goals more effectively. This article takes a closer look at the keto diet and Mediterranean separately ‘ and how you can combine them to experience the best of both worlds. But a recent study suggests that a slightly modified version of this diet ‘ named the ‘Atlantic diet’ ‘ may also be beneficial for your health.
For people with diabetes or prediabetes, the less restrictive Mediterranean diet was similarly effective in controlling glucose and likely more sustainable. The researchers found that both diets improved blood glucose control, as indicated by similar drops in HbA1c levels (9% on keto and 7% on Mediterranean). Weight loss was also similar (8% on keto and 7% on Mediterranean), as were improvements see post in fasting insulin and glucose, HDL cholesterol, and the liver enzyme ALT. In the new study, conducted from June 2019 to December 2020, Gardner and his team recruited 40 adults with Type 2 diabetes or prediabetes to try both the ketogenic diet and the Mediterranean diet. Half the participants started with the ketogenic diet, and the other half with the Mediterranean diet.
Low-carb diets can lower blood sugar levels, reduce insulin, and switch the body’s fuel source to fat. Aside from the physical health benefits, the Mediterranean keto diet is also a bit more flexible than a traditional keto diet. Because there’s no focus on strict macro counting, many people find it easier to adhere to long term than a traditional keto diet. It’s also more adaptable to other diet preferences, like vegetarian or vegan plans. But there’s also good news for people wanting to reap the superfood benefits of red meat and organ meats while enjoying the heart-healthy benefits of Mediterranean eating. That being said, research indicates that combining keto with the Mediterranean diet can actually reduce LDL cholesterol levels, which may provide us with even more protection from heart disease.
They saw reductions in body weight, body mass index, blood pressure, total cholesterol, triglycerides, LDL (bad cholesterol), and glucose, while seeing a significant increase in HDL (good cholesterol). Think about a few swaps you might make’like replacing red meat with a salmon filet once a week, or cooking with olive oil instead of butter. It’s good to note that even though much is written about the Mediterranean diet, it is surprising to learn that there is controversy about which foods belong in the diet. The variations happen because the diet is based on how people living in the countries bordering the Mediterranean Sea eat. Each country has its own variations, causing some confusion over the food list. The hero oil is extra virgin olive oil, and the sidekick is extra virgin avocado oil.
Most people are already familiar with the benefits of a Mediterranean diet that replaces processed foods with fresh whole foods. Or apply these dressings while making the most of your red meat night with decadent lamb chops. Five-minute Mediterranian keto bacon lettuce wraps will keep you fueled when you’re on the go. Bacon, avocado, labneh (Middle Eastern cheese from strained full-fat yogurt), mayonnaise (olive oil-based), fresh basil, lemon juice, salt, pepper. By following the above principles, you will be able to experience the Mediterranean keto diet and its potential benefits for yourself. As with any diet change, however, make sure you are monitoring your health and following an approach that you can turn into a long-term healthy lifestyle.
We don’t endorse restrictive dieting here at Noom, but we do want you to find an eating style that’s enjoyable and sustainable for you, whatever that might be. Below, we’ve compiled a summary of what you can’and can’t’eat on each of these diet plans so you can compare them head-to-head. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. You are also encouraged to eat low-carb nuts such as pecans, macadamia nuts, almonds, and brazil nuts.
Because of its relatively simple concept and the abundance of research supporting its benefits, the Mediterranean diet is typically ranked as one of the best diets for health and weight loss by multiple publications. Long story short, the Mediterranean diet and the keto diet both have significant advantages under different contexts. When we combine them into one diet, however, most of their downsides melt away, leaving us with a way of eating that can significantly improve every aspect of health.
During the study, 22 obese subjects with metabolic syndrome followed a ketogenic Mediterranean diet. After the diet, all the subjects were free of metabolic syndrome and had normal triglycerides and high-density lipoprotein cholesterol levels. They also showed extremely significant improvement in low-density lipoprotein cholesterol (1).
This vibrant high-fiber smoothie bowl is as delicious as it is beautiful. Dragon fruit adds plenty of color, but doesn’t have a strong flavor, so the other ingredients can shine through. Pineapple is quite striking when paired with pepitas and bee pollen. Learn how to make chia seed pudding with this easy breakfast recipe.