Mediterranean-Keto Diet: A Healthy Blend?

The Mediterranean and keto diets are two of the most popular diets today, but they are as different as chalk and cheese. The Mediterranean diet is a balanced eating plan that encourages the consumption of fruits, vegetables, whole grains, beans, legumes, nuts, healthy fats like olive oil, and moderate amounts of dairy, eggs, and poultry. It is inspired by the traditional diet of people living in Southern Italy and Greece. On the other hand, the keto diet is a high-fat, low-carbohydrate diet that was initially developed to treat epilepsy. It involves drastically reducing carbohydrate intake and increasing fat consumption, which puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While both diets can lead to weight loss, they have very different approaches and potential health benefits and risks. So, can you combine the two?

The Mediterranean diet is more of a lifestyle than a diet

The Mediterranean diet is abundant in fruits, vegetables, whole grains, beans, legumes, nuts, and healthy fats like olive oil. It includes moderate amounts of fish, chicken, eggs, and dairy, and limited amounts of red and processed meat, added sugars, and processed foods. It also encourages enjoying meals with others, having the occasional glass of red wine, and being physically active most days.

The lack of structure in the Mediterranean diet is a pro for many, as there are no restrictions and no calorie counting. It is about eating more of some foods and less of others, making it easier to adhere to than highly restrictive diets. The Mediterranean diet has been repeatedly named the healthiest overall diet and is associated with a reduced risk of cardiovascular disease, diabetes, some cancers, depression, and cognitive decline.

The Mediterranean diet is also more plant-forward and eco-friendly than other diets like keto. It is considered safe for everyone from children to seniors and can be easily modified to suit individual needs, such as for vegetarians or those with allergies.

Overall, the Mediterranean diet is a sustainable and healthy approach to eating that can be adapted to suit different tastes, food preferences, lifestyles, and budgets. It is a lifestyle that promotes overall health and well-being.

The keto diet is a high-fat, low-carb eating plan

On a keto diet, you're allowed to eat animal proteins, dairy products, non-starchy vegetables, and oils or butter. However, you have to restrict your intake of high-carb foods like fruits, starchy vegetables, grains, and legumes. The keto diet is quite restrictive and can be challenging to follow due to the limited food choices and the need to carefully track your carb intake.

One of the main goals of the keto diet is to induce a state of ketosis in the body. Ketosis is a metabolic state where your body burns fat for energy instead of carbohydrates. This can lead to rapid weight loss, which is one of the main appeals of the keto diet. However, it's important to note that the weight loss is often not sustained in the long term, as most people are unable to stay on the keto diet indefinitely due to its restrictive nature.

The keto diet has been associated with some health benefits, such as improved blood sugar management and enhanced brain function. However, it has also been linked to potential negative effects on heart health, with some studies showing that it may increase levels of LDL ("bad") cholesterol. Additionally, the keto diet may lead to nutrient deficiencies and side effects like the "keto flu," which can include symptoms such as headache, nausea, and fatigue.

Overall, while the keto diet may be effective for short-term weight loss, it is not a very sustainable or well-rounded diet. It is crucial to carefully consider the potential benefits and risks before embarking on any restrictive diet like keto.

The Mediterranean diet is backed by more research

The Mediterranean diet is backed by a substantial body of research and has a long history of successful use, making it a compelling and evidence-based nutritional strategy. It has been recognised as the "Best Overall Diet" by US News and World Report for the last four years.

The Mediterranean diet is associated with a multitude of health benefits, including:

• Weight loss: The diet promotes healthy weight loss and has been linked to significant weight loss over time.
• Heart health: It is well-known for its positive impact on cardiovascular health and may reduce the risk of heart disease, stroke, and cardiovascular disease in general.
• Brain health: Numerous studies indicate that the diet may support brain health and reduce the risk of neurological issues such as dementia and Alzheimer's disease.
• Diabetes prevention: The diet may help prevent and manage Type 2 diabetes by improving blood sugar management and reducing associated risk factors.
• Longevity: Research suggests that adhering to the Mediterranean diet may lead to a longer lifespan.

The Mediterranean diet is also praised for its flexibility and sustainability. Unlike restrictive diets, it allows for a diverse range of whole foods and healthy fats. It is considered a lifestyle rather than a short-term diet, making it easier to stick to and maintain results. Additionally, it does not require strict calorie counting or macro tracking, offering a more relaxed approach to nutrition.

Overall, the Mediterranean diet is backed by extensive research and is recognised as a healthy and sustainable approach to nutrition and weight management. Its benefits extend beyond weight loss, positively impacting various aspects of health and well-being.

The keto diet is more restrictive

The Mediterranean diet is more of a lifestyle than a diet, focusing on whole foods and healthy fats, with an emphasis on fruits, vegetables, whole grains, beans, legumes, and healthy fats. There are no specific foods that are excluded, but certain foods like red meat and processed foods are limited. The diet is flexible and allows individuals to choose foods that fit their needs and metabolism, whether it be emphasising carbs for energy or protein for recovery.

On the other hand, the keto diet is a restrictive, low-carb, high-fat diet that involves drastically cutting down on carbohydrates to enter a state of ketosis, where the body uses fat for fuel instead of sugar. This typically means limiting carbs to around 20 grams or fewer per day, which can be challenging and may require diligent planning. The keto diet often eliminates many nutritious high-carb foods like fruits, starchy vegetables, grains, and legumes. It also restricts foods with high amounts of sugar, such as candies, baked goods, and sugary drinks.

The restrictive nature of the keto diet may make it more challenging to stick to in the long term. In contrast, the Mediterranean diet is considered more sustainable and easier to follow due to its flexibility and the variety of food choices it offers.

The Mediterranean diet is considered safer and more sustainable

The Mediterranean diet is a balanced eating plan that can be incorporated into daily life to reach and maintain a healthy weight. It is inspired by the traditional diet of people living in southern Italy and Greece and has been around for thousands of years. It is more of a lifestyle than a diet, and there is no single version of it. It is flexible and inclusive, and there are no strict rules or restrictions. It is high in fruit and vegetables, whole grains, beans, lentils, nuts, herbs, spices, and healthy fats like olive oil. It includes moderate amounts of dairy, eggs, and poultry, and infrequent red meat, saturated fat, and sugar.

The Mediterranean diet has been repeatedly named the healthiest overall diet by U.S. News & World Report and is backed by extensive research. It has been proven to be beneficial for healthy weight loss, cardiovascular health, maintaining brain health and cognition, preventing type 2 diabetes and related conditions, and promoting longevity. It is also considered safer and more sustainable than the keto diet because it is less restrictive and easier to follow. It does not require drastic reductions in carbohydrates or strict tracking of macronutrients. It is also more affordable and accessible than the keto diet, as it does not require the exclusion of staple foods like beans, lentils, and whole grains.

In contrast, the keto diet is a high-fat, low-carbohydrate diet that was initially developed in the 1920s as a treatment for epilepsy. It has gained popularity in recent years as a weight-loss diet, promising rapid weight loss. However, it is considered more restrictive and difficult to maintain than the Mediterranean diet. It requires a drastic reduction in carbohydrate intake, with less than 5% of calories coming from carbs. This often means eliminating many nutritious foods like fruits, starchy vegetables, grains, and legumes. The keto diet can also be challenging to follow due to the need to carefully track carbohydrate intake and plan meals to ensure adequate nutrient intake.

While the keto diet can lead to rapid weight loss, this weight loss is often not sustained long-term. Additionally, the keto diet has been associated with potential health risks, including increased "bad" LDL cholesterol, nutrient deficiencies, liver problems, kidney problems, and constipation.

Overall, the Mediterranean diet is considered safer and more sustainable than the keto diet due to its flexibility, accessibility, and extensive health benefits. It is a well-researched and time-tested approach to healthy eating that promotes long-term weight loss and overall well-being.

Frequently asked questions