What is the Mediterranean Diet?
The Mediterranean diet focuses on whole foods such as fruit, veggies, nuts, seeds, meat, fish, dairy, and olive oil. The Mediterranean diet includes lots of vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, fish, poultry, eggs, and wine.
The Mediterranean Diet is very popular because it’s easy to follow and provides many nutrients.
Advantages of the Mediterranean Diet :
The Mediterranean diet includes many healthy foods such as It focuses on eating more whole plant foods and fewer processed foods.
The Mediterranean keto diet is a low-carb, high-fat diet that emphasizes on eating whole foods and avoiding processed foods.
The diet has been shown to reduce cardiovascular disease, and a healthy cardiovascular diet for weight loss, blood pressure, and cholesterol levels. And as well as increasing vitamin and nutritional intake.
Downsides of the Mediterranean Diet:
Eating this diet may lead to weight gain. It contains many types of foods that are easy to overeat. This leads to more fat being stored. Ketogenic diets usually do not show significant changes in blood markers or body composition.
What is Keto Diet?
The ketogenic diet is a high-fat, moderate protein, and very low carbohydrate diet.
It’s not a low-calorie diet because it’s designed to be high in calories.
Ketones are produced during the process of burning fat. Ketones are an alternative source of energy for the brain and body. The ketogenic diet is a high-fat, moderate protein, low-carbohydrate diet.
It is used primarily to treat difficult-to-control epilepsy in children. The ketogenic diet is an eating plan that drives your body into a state of ketosis. Where there’s less glucose and more ketones in the blood.
When you reach ketosis your brain starts producing energy differently, much like how our bodies produce energy during fasting.
In the last 5 years, the health community has seen unbelievable and usually radical weight loss. That is achieved by placing the body into ketosis. It is a severe change to the body that often comes with enhanced health risks.
Ketogenesis is achieved by following a strict dietary protocol that involves moderate amounts of protein and fat, while severely limiting carbohydrates.
To achieve this unique metabolism state, you need to avoid eating high-carb foods : Grains (wheat, corn, rice, etc.).
This type of diet forces the body into a metabolic state known as ketosis, which ultimately leads to major health benefits. The ketogenic diet is an extremely effective treatment for epilepsy.
Advantages of the Keto Diet:
-“The advantages that a standard keto diet has over a traditional Mediterranean keto diet are as follows:”
-“Potential to cause more significant reductions in triglyceride, blood sugar, insulin, and hbA1clevels.”
-“Greater increases in HDL cholesterol.”
-“Has been shown to aid in the treatment of Alzheim”.
Get most of your carbs from keto-friendly vegetables. Eating plenty of leafy greens, colorful vegetables, and cruciferous vegetables is a must. To have them at every meal.
These vegetables contain plenty of vitamins, minerals, and fiber to help optimize your health. And prevent some common symptoms of the keto flu.
However, many vegetables contain high levels of net carbs. So make sure you check our low-carb vegetable list before incorporating them into your next keto meal.
Can reduce appetite and daily calorie intake more than low-fat diets. So it is more sustainable and long-term for many people.
It can also help treat other conditions such as cancer, Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis. Even type 2 diabetes, polycystic ovary syndrome (PCOS), fatty liver disease, fibromyalgia, migraines, and many others.
The ketogenic diet has many benefits.
The Mediterranean diet is also an effective weight loss strategy.
Saturated fat-rich fats/oils — coconut oil, butter, ghee, and animal fats If necessary,
limit these common keto foods to help lower LDL cholesterol numbers: Coconut oil, Butter, Heavy cream, Fatty cuts of red meat
Foods to avoid: Grains – wheat, corn, rice, cereal, etc.
Despite the various underlying devices, both of them have demonstrated a fairly profitable function in minimizing or postponing cognitive impairment.
One study has shown it has promising impacts on cognitive function. Which could potentially treat Alzheimer’s and other forms of cognitive impairment.
Combining Mediterranean plus Keto both strategies together could help you lose weight faster.
Downsides of the Keto Diet:
Keto is a new diet plan that was developed by Dr. Atkins. It is low in carbohydrates and high in fats. It works very well for people who have problems with obesity or diabetes. This diet plan is recommended for those who want to lose weight fast.
There are some risks associated with this diet plan such as vitamin and mineral deficiencies. Those with familial hyper cholesterol problems should avoid this diet plan because it increases the level of LDL cholesterol.
What is the Mediterranean Keto Diet?
-“The Mediterranean Ketogenic Diet” is a high-fat, moderate protein, and very low carbohydrate diet.
At this level of carbohydrate restriction, you must eliminate legumes, fruits, Starchy Vegetables, and grains (even whole grains) from your diet.
The Mediterranean Ketogenic Diet (MKD) is a low-carb, high-fat diet plan that was developed by Dr. Dominic D’Agostino. This diet has become very popular because it helps you achieve optimal health. Without having to count calories or carbs (No Calorie Counting).
This ketogenic diet is called the “Ketogenic Mediterranean Diet”. Because it includes virgin olive oil as the main source of fat (at most 30 ml/day). Added with some red wine (up to 400 ml per day). lots of green vegetables and salads as sources of carbohydrates, and fish as the main source of protein.
The Mediterranean keto diet is a low-carb, high-fat diet that emphasizes on eating whole foods and avoiding processed foods. The diet has been seen to reduce risk factors for cardiovascular disease. Such as body fat, blood pressure, and cholesterol levels.
Typically, total carbs should be less than 35 grams per day, and net carbs less than 25 grams to achieve ketosis. “Monounsaturated and polyunsaturated fats” – This includes olive oil, avocadoes, and avocado oil.
– Replace red meat with fatty fish and seafood.
– Replace processed meats with nuts, seeds, and cheese.
- Eat lots of veggies.
- Avoid processed foods.
- Do not skip meals.
- Choose healthy proteins.
- Drink plenty of water.
- Get enough sleep.
- Exercise.
- Have fun.
- Eat plenty of vegetables and fruits.
- Limit carbs.
- Include healthy fats.
- Focus on quality over quantity.
Keto Mediterranean Diet is a low-carb, high-fat diet that incorporates some Mediterranean foods.
Why Should follow Mediterranean Keto Diet?
Keto diets are high in fats and low in carbohydrates.
The Mediterranean Diet includes lots of olive oil and seafood. A ketogenic diet is very effective for losing weight, especially if you add exercise.
– Keto diets are often easier to stick to because you don’t feel hungry while you’re doing it.
– You can combine keto with a Mediterranean diet and still lose weight.-” A ketogenic Mediterranean keto diet is similar to a keto diet, except you replace some of the carbs with fat.
– This type of eating plan helps burn body fat instead of muscle tissue.
This may suggest diet adherence (regimen) depends more on individual differences than how it restricts you from specific foods or macrons.
Here’s a quick overview of what this special diet regimen mix might provide for us:
-Reduction of diastolic and also systolic blood pressure,
-Minimize blood sugar level, triglycerides, hbA1c, and also LDL cholesterol degrees,
-Increase HDL cholesterol, Enhance general cholesterol degrees, Enhance tension levels as well as a sense of well being Boost continual fat loss.
-Decrease heart disease mortality, Reduce the incidence of coronary heart disease, Reduction stroke incidence. Decline stroke mortality, Decrease cardiovascular disease occurrence.
Who Would Benefit Most from Switching to a Mediterranean Ketogenic Diet?
Some People experience unhealthy increases in cholesterol after following a standard keto diet. Those may benefit more from the Mediterranean keto diet.
-If standard keto is not working for you, try switching up your fats. Mediterranean keto is a hybrid between a Mediterranean diet and keto.
It includes foods that are low in carbs, high in protein, and moderate in fats.
Significant Similarities between Keto Diet & Mediterranean Keto Diet:
-” Both the keto and Mediterranean diets are effective at improving multiple markers of health.
-” Both diets allow you to lose weight quickly.
-” Both diets are sustainable over the long term. The ketogenic diet and the Mediterranean diet both have similar drop-out rates.
How does the Mediterranean diet differ from keto? (keto vs Mediterranean diet)
Both Mediterranean keto and standard Ketogenic diets are healthy ways of life. But while Mediterranean keto restricts carbohydrates to only those found in traditional Mediterranean foods. Whereas standard keto allows you to eat anything as long as it‘s low-carb.
You need to eat more meat than usual on keto. Beef, pork, and venison are all high-fat meats that are perfect for ketogenic diets.
TAKEAWAYS FROM MEDITERRANEAN KETO DIET:
With the Mediterranean keto diet, we get the benefits of low-carb dieting and ketosis. We also get the same heart health benefits of the Mediterranean diet. This diet plan is designed to improve health by reducing blood pressure, cholesterol, triglycerides, and insulin resistance.
It also reduces the risk of heart disease, cancer, obesity, type 2 diabetes, and Alzheimer’s disease. Low-carb vegetables are the main source of carbohydrates, fish, seafood, poultry, and eggs are the main proteins. Keto Mediterranean Diet is a great choice if you want to lose weight or maintain your current weight.
Make sure you monitor your health during the transition period. Before you start your ketogenic diet, we suggest reading through our beginners’ guide. This will help you understand what to expect when starting your keto journey.
Mediterranean Keto Diet Meal Plan:
Ancel Keys, an American researcher, hypothesized that the Mediterranean diet regimen offers numerous health and wellness advantages. As well as numerous researchers have verified this as well.
The Mediterranean diet regimen stresses healthy fats and gets rid of Refined sugar (polished sugar). But it likewise consists of a moderately high amount of carbs, including fruits and also entire grain bread, and also pasta.
This Keto Mediterranean diet meal plan can be easily personalized. It does not require eating a lot of leftover meals. Eating leftovers cut down on cooking time.
Mediterranean keto Breakfast, lunch, dinner, snacks, and one no – preparation snack is included every day. The total time spent in the kitchen ranges from 40 to 70 minutes each day.
Do not hesitate to replace any type of active ingredients you like. Popular options consist of goat cheese, parmesan cheese, feta cheese, and Greek yogurt.
8 Meals for a Healthier Mediterranean Diet:
Mediterranean Ketogenic Diet: A List of Foods to Eat
The Mediterranean keto diet plan is made up of many different types of recipes. These include fatty fish, seafood, chicken, eggs, avocado, olive oil, and other oils. Vegetables like broccoli, cauliflower, cabbage, spinach, kale, lettuce, mushrooms, peppers, onions, and cucumber & Avocado salads are also included in the Mediterranean keto diet book.
These Keto Mediterranean diet recipes are easy to follow and many spices like paprika, cumin, and cinnamon are used to add flavor. Other ingredients like lemon or lime juice. Herbs such as basil, oregano, thyme, rosemary, sage, tarragon, marjoram, and mint help give it a distinct taste.
Saturated fat-containing foods like coconut oil, butter, and ghee. As well as animal fats need to be restricted if essential to assist in reduced low-density lipoprotein (LDL) cholesterol levels.
High-fat dairy (full-fat dairy) products should be avoided by people who want to lose weight. Dairy products contain lots of saturated fat. This type of fat is known to raise bad cholesterol levels. Also, high-fat dairy products may increase your risk of developing diabetes or heart disease.
To follow a balanced diet, simply follow the following keto Mediterranean diet food list
*Honey is made by bees from nectar found in flowers and other plants.
*Agave is a type of plant used as a sweetener. Maple syrup is made from apples.
*Apple juice is pressed from apples. Potatoes are from tubers.
