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Is Keto Or Mediterranean Diet Better

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Keto Diet vs Mediterranean Diet – Which Is Better For You & Weight Loss?

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The Keto Diet Vs The Mediterranean Diet: Significant Similarities

When we compare the keto diet and Mediterranean diet to westernized diets, many similarities arise that help us understand why these two vastly different approaches can both improve health substantially.

The four similarities worth noting are:

  • They benefit similar aspects of health. Both diets, when compared to westernized low-fat diets, help us improve several important biomarkers for overall health, such as cholesterol, triglycerides, blood sugar, and blood pressure levels.
  • They provide us with similar long-term weight loss results. Although the keto diet typically yields more weight loss in the short-term, studies indicate that both diets achieve similar weight loss after 1-2 years.
  • They both have similar adherence levels. Although the keto diet looks more restrictive than the Mediterranean diet on paper, research indicates that it has roughly the same drop-out rates as other diets in dietary intervention trials . This may suggest that diet adherence depends more heavily on individual differences than on how much a diet restricts specific foods or macronutrients.
  • They both are biased toward clean eating. Both keto and Mediterranean diets tend to avoid all heavily processed foods and derive most of their calories from minimally processed, high-quality whole foods. This simple shift in food quality is one of the critical factors responsible for the many health benefits these diets have in common.

The Mediterranean Ketogenic Diet Food List

The Mediterranean keto diet primarily consists of these foods:

  • Mediterranean protein sources fatty fish, seafood, poultry, and eggs
  • Fats/oils olive oil, avocado oil, and MCT oil
  • Low-carb vegetables leafy greens, cruciferous vegetables, and other low carb veggies >
  • Low-carb fruits avocados, olives, and tomatoes
  • Common Mediterranean flavorings paprika, cumin, cinnamon, oregano, coriander, anise, Spanish saffron, lemon or lime juice, mint, parsley, garlic, etc.

Foods you can eat in moderation:

  • Nuts and seeds macadamia nuts, brazil nuts, pecans, flaxseeds, and chia seeds are the lowest carb options.
  • High-fat dairy hard full-fat cheeses, full-fat low-carb yogurt, heavy cream, etc.
  • Low-carb fruits low-carb berries, melon, and other low-carb fruits >
  • Red meat beef, pork, veal, lamb, etc.
  • 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
  • Fatty cuts of red meat

Foods to avoid:

  • Grains wheat, corn, rice, cereal, etc.
  • Legumes lentils, black beans, peas, etc.
  • Sugar honey, agave, maple syrup, etc.
  • Fruit apples, bananas, oranges, etc.
  • Tubers potato, yams, etc.

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Benefits Of Switching To Mediterranean Diet

The Keto diet provides many health benefits and the Mediterranean diet is all in one. But it doesnt mean that you should ignore the traditional Mediterranean diet altogether. Although, this diet with a moderate amount of carbs might be a good option for many people. So, there are some examples when the Mediterranean diet may be a better option:

There are many studies available on this diet, but its still difficult to predict the individuals response to the diet, especially for those people who have familial hypercholesterolemia. Some people may remarkably respond well to the Mediterranean diet. While other people may need to lower their fat intake and increase their intake of carbs.

To increase their carb intakes you should eat some starchy veggies like legumes and whole grains just to keep control of their cholesterol levels. This is the only to know which way is a heart-healthy approach for you. So, take a test of blood cholesterol levels every 1-2 months.

Keto Diet Pros And Cons

Mediterranean Keto Diet Guide in 2020

The keto diet has a long list of benefits. It may help fat loss, weight loss, and offer better body composition. It may help to reduce blood sugar levels, insulin, and triglycerides. It may help to reduce the risk of or help with the treatment of some major diseases, including epilepsy, type 2 diabetes, Alzheimers disease, Parkinsons disease, PCOS, and cancer. It also promotes the elimination of foods that you may be tempted to overeat or binge on, including bread, pasta, and whole grains. It may help to reduce appetite and calorie intake leading to sustainable weight loss.

On the other hand, the keto diet can be difficult for some to start out with. It may lead to the keto flu during the first few days characterized by fatigue, headaches, and flu-like symptoms. When people focus on only their macros, instead of a real food keto plan, they may experience vitamin and mineral deficits and fewer benefits.

Those with hypothyroidism or adrenal-related issues may not always do well with a low-carb plan. People with hypercholesterolemia may also experience unhealthy cholesterol due to increased saturated fat in their diet.

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The Sustainability Rate For Each Diet Is Very Different

Lisa De Fazio, a registered dietitian nutritionist, told Insider that she sees patients who have followed the keto diet and now have high cholesterol as a result.

“You cannot eat large amounts of meat, cheese, and fat without consequences. You can’t eat this way until you die,” said De Fazio. “When you stop keto eating and eat carbs you gain the weight back and more because you have screwed up your body’s metabolism.”

Hartley agreed, and said, “I don’t think it’s super viable for most people to adhere to the keto diet long-term.”

How Do You Get Into Ketosis

So how do you achieve a very low carb ratio? Its relatively simple. You need to eliminate all refined sugars, refined carbs, and processed carbohydrate foods. You need to limit your daily calories to roughly 5 to 10% carbohydrates. This means you should eliminate grains and starchy carbs like sweet potatoes as well as high sugar sweeteners like honey and fruit like bananas, watermelon, pineapple, etc.

You need to obtain most of your calories from healthy high-fat foods, such as avocados, olives, meats, such as pasture-raised beef, free-range poultry and eggs, and wild-caught fish, butter, ghee, raw cheeses, coconut oil, extra-virgin olive oil, nuts, and seeds. Additionally, low-carb vegetables, such as spinach, kale, broccoli, cucumber, and celery will help. It is important that you keep your carbs at 5 to 10 percent, fats at 60 to 80 percent, and protein at 20 to 30 percent to achieve ketosis and experience the benefits of the keto diet .

To learn more about the benefits of the keto diet, I recommend reading this article. To learn more about what to eat on the keto diet, I recommend reading this article about the Keto Food Pyramid.

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Sample Mediterranean Keto Diet Meal Plan

Breakfast

Mediterannean keto Greek keto frittata. Loaded with healthy fat from eggs, plain full fat yogurt, feta and mozarella 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.

Lunch

Five-minute Mediterranian keto bacon lettuce wraps will keep you fueled when youre on the go. Bacon, avocado, labeneh , mayonnaise , fresh basil, lemon juice, salt, pepper.

Dinner

Salmon with olive oil , fresh rosemary, salt and pepper. Or apply these dressings while making the most of your red meat night with decadent lambchops.

Is A Mediterranean Diet Effectivefor Weight Loss

Keto Diet Vs Mediterranean Diet | Which Is Better For You & Weight Loss? | Keto DietComparisons

If you want to lose weight, a Mediterranean diet may be a good option but a low-carb Mediterranean diet is likely even better.

In a review comparing different clinical trials in adults with type 2 diabetes, people who followed a Mediterranean diet for 12 months lost an average of 13.5 pounds .14Other studies suggest that Mediterranean diets can help people lose weight and reduce their waist size.15

One review of five Mediterranean diet trials found this dietary pattern was more effective than low-fat diets for weight loss but not more effective than low-carb diets for weight loss.16 And results from a separate trial suggest that a low-carb Mediterranean diet can help people lose more weight than a classic Mediterranean diet.

In that trial, 259 overweight people with diabetes followed a low-carb Mediterranean diet or a classic Mediterranean diet for one year. At the end of the study, people in the low-carb group lost 22 pounds , while those in the other group lost 16 pounds .17

In smaller trials, a ketogenic Mediterranean diet has shown impressive weight loss results.18 Although the evidence from these studies is considered weaker than randomized trials that have a control group, strong research shows that keto diets can help people lose weight.19

What does a ketogenic Mediterranean diet look like? In trials, people consumed meat, seafood, eggs, olive oil, cheese, above-ground vegetables, and in some cases red wine.

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So How To Do Keto Mediterranean Style

Lets not forget the three postulates of Keto Mediterranean diet, or lets call it a lifestyle:

  • Natural, healthy, fresh ingredients
  • Homemade food, slow cooking, patience
  • Fun, laughter, comedy, enjoyment of sunshine and life
  • Basically, its important to use fresh, organic and unprocessed ingredients as often as possible! I know that sourcing such ingredients can be expensive in the modern world, but it should not be! If you search for farms, farmers markets or places where you can fish or even hunt your body will show the best results!

    Additionally, if you perform some research, you will be able to find places with discounts and bulk-sales that will make your life much easier. You can read more about Keto on a budget in this article.

    Keto Diet Of Celebrities

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    Measurement Of Ketone Levels

    While participants were completing the WFKD phase of the study, they were provided with blood ketone monitors and strips to measure ketones three times/week before breakfast . Health educators reviewed these values with participants and used these to adjust carbohydrate intake recommendations to try to achieve a ketone range of 0.53.0 mmol/L. Ketone levels of 0.5 to 1.5 mmol/L indicate light nutritional ketosis and levels from 1.5 to 3.0 mmol/L indicate optimal nutritional ketosis . Additionally, participants completed a fasting venous blood draw at seven time points throughout the study, prebaseline, baseline, 4 weeks, 12 weeks , 16 weeks, 24 weeks , and 36 weeks . -hydroxybutyrate was analyzed by the Core Laboratory for Clinical Studies Washington University School of Medicine on EDTA plasma samples. Levels were measured by an enzymatic colorimetric method using -Hydroxybutyrate Liquicolor reagents from Stanbio Laboratory and were ran on a Roche cobas c501 analyzer.

    The Authentic Mediterranean Diet Is Not A High Carbohydrate Diet

    Ketogenic Mediterranean Diet Cookbook:Simple, Delicious ...

    Before we start I need to clarify one issue or rather a misconception about the Mediterranean Diet that may be important to Keto followers. Contrary to what you may have heard, the real/authentic Mediterranean diet is not a high carbohydrate diet. It is not about pasta and bread, but about a lot of vegetables and a lot of olive oil. A typical menu on the Greek Diet which is considered the prototype of the Mediterranean diet, comes to about 40% fat, 40% carbohydrates and 20% protein. These are the findings from an analysis of macro- and micronutrients in a traditional Greek menu gathered by top Mediterranean Diet researcher Dr. Antonia Trichopoulou. The Greek diet is extremely rich in plant foods with small amounts of meat and the fat mainly comes from the generous use of extra virgin olive oil, resulting in moderate carbohydrate, moderate fat diet making it highly palatable.

    So now that we have that out of the way, lets look at how you can transition to a Mediterranean Diet smoothly:

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    Keto Diet How Many Carbs Can You Eat

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    What To Avoid On The Mediterranean Diet

    Although the Mediterranean diet is not very restrictive, it has its limitations, such as the following :

    • Refined grains, like white bread, white pasta, and pizza dough containing white flour
    • Saturated fat like coconut oil, butter, and whole milk
    • Foods with added sugars, such as pastries, sodas, and candies
    • Deli meats, hot dogs, and other processed meats
    • Processed or packaged foods

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    Keto Allows Dairy And Some Soy Foods

    Keto permits, even encourages, eating many dairy foods. High-fat dairy in the form of heavy cream, butter and unsweetened full-fat yogurt are mainstays of many ketogenic diet plans.

    Other dairy products, like ice cream or milk, are prohibited on the keto diet but this is mostly due to their low fat-to-carb ratio.

    Soy foods like tofu, tempeh and soybeans are allowed on the keto diet as long as they fall within your specified macronutrient allotment. Soy milk, however, is usually discouraged.

    Paleo, on the other hand, doesnt allow for any soy and restricts almost all dairy.

    Grass-fed butter is the one permitted dairy product on the paleo diet. However, there is some disagreement within the paleo community about whether or not this allowance is truly in line with the paleo ideology.

    Additionally, paleo does not allow for any soy products because they fall into the legume category of foods.

    Summary

    Keto encourages eating high-fat dairy foods and some soy, provided that they fit within the recommended macronutrient range. Paleo doesnt allow dairy or soy, with the exception of some butter.

    Both paleo and keto diets can be healthy options, depending on how they are implemented and what they are used for.

    In a side-by-side comparison, the paleo diet is a healthier option for most people.

    Paleo allows for more flexibility of food choices and more options for obtaining the wide array of nutrients your body needs on a daily basis. It also encourages an overall healthy lifestyle.

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