Leena Watts
The Mediterranean keto diet combines the health benefits of the ketogenic diet and the Mediterranean diet. It is a high-fat, low-carb diet that emphasizes clean eating and whole foods. The keto Mediterranean diet includes foods such as fatty fish, seafood, olive oil, avocados, nuts, seeds, and low-carb vegetables. It excludes high-carb Mediterranean staples such as grains, bread, rice, pasta, starchy vegetables, and high-sugar fruits. Hovan Mediterranean Gourmet is a regional chain offering Mediterranean wraps, meat plates, and vegetarian/vegan options. To eat keto at Hovan, one could opt for dishes that align with the keto Mediterranean diet, such as meals centred around fatty fish, seafood, olive oil, and low-carb vegetables.
Explore related products
What You'll Learn
- Keto Mediterranean diet staples: olive oil, fish, red wine, cheese, yogurt, and low-carb veggies
- What to avoid: legumes, starchy vegetables, high-sugar fruits, grains, and sugary foods?
- Keto Mediterranean diet benefits: weight loss, improved blood sugar control, better brain function
- Keto Mediterranean diet considerations: clean eating, natural foods, avoiding sugar and additives
- Hovan Mediterranean Gourmet: a regional chain offering Mediterranean wraps, meat plates, and vegetarian/vegan options
Keto Mediterranean diet staples: olive oil, fish, red wine, cheese, yogurt, and low-carb veggies
The Mediterranean keto diet combines the rich, flavourful foods of the Mediterranean with the keto lifestyle, focusing on low-carb, high-fat foods. Here are some keto Mediterranean diet staples:
Olive Oil
Olive oil is a cornerstone of the Mediterranean diet and a keto diet staple. It is rich in monounsaturated fats and antioxidants, which are beneficial for heart health and can help maintain ketosis. Use extra virgin olive oil as a salad dressing base, substitute for butter or other cooking fats, or drizzle over low-carb veggies for a quick, healthy snack.
Fish
Fish is a great source of lean protein and is nearly carb-free, making it ideal for a keto diet. It is also rich in vitamins and minerals such as B-complex vitamins, selenium, phosphorus, and potassium. Opt for fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids. White fish such as cod, halibut, sea bass, flounder, tilapia, and sole are excellent choices for a Mediterranean-style diet.
Red Wine
The Mediterranean keto diet includes red wine in moderation. While wine is not typically associated with keto, a glass of red wine with meals is part of the Mediterranean way of eating. However, if you don't already drink alcohol, it is not recommended to start.
Cheese
Most cheeses are very low in carbs and high in fat, making them suitable for the keto Mediterranean diet. Cheese is a good source of saturated fat, which has not been shown to increase the risk of heart disease. Regular cheese consumption may even help protect against this condition and improve muscle health. However, highly processed cheeses should be avoided.
Yogurt
Plain Greek yogurt is a nutritious, high-protein food that can be included in the keto Mediterranean diet in moderation. It helps decrease appetite and promotes feelings of fullness. Enjoy it as a snack or combine it with chopped nuts, cinnamon, or other spices for a quick keto treat.
Low-Carb Veggies
The keto Mediterranean diet emphasizes eating plenty of low-carb vegetables. Focus on non-starchy vegetables like leafy greens (spinach, kale), cruciferous veggies (broccoli, cauliflower), and zucchini. These provide essential vitamins, minerals, and fibre while keeping your carbohydrate intake low.
Keto Diet Indian Style: What to Eat?
You may want to see also
Explore related products
$8.99 $24.99
What to avoid: legumes, starchy vegetables, high-sugar fruits, grains, and sugary foods
When following a keto Mediterranean diet, it is important to avoid certain food groups to stay within the low-carb and clean-eating guidelines. Legumes, starchy vegetables, high-sugar fruits, grains, and sugary foods are some of the main food groups to be mindful of and limit or avoid.
Legumes, such as black beans, chickpeas, and lentils, are a food group to avoid on a keto Mediterranean diet. Legumes are typically a good source of resistant starch and protein, but they are also high in carbohydrates, which are restricted on the keto diet.
Starchy vegetables like potatoes, corn, and beets should also be avoided or limited. These vegetables are rich in vitamins, minerals, and fiber, but they contain significantly more carbohydrates than non-starchy vegetables like broccoli, tomatoes, and zucchini. Therefore, if you are aiming for a low-carb diet, it is best to opt for non-starchy options.
Fruits are generally a healthy addition to any diet, providing fiber and essential nutrients. However, on a keto Mediterranean diet, it is crucial to be mindful of high-sugar fruits. Fruits like mangoes, which contain 46 grams of sugar, can quickly exceed your daily carb limit if you're not careful. Instead, opt for lower-sugar fruits like avocados, strawberries, or guava.
Grains are another food group to avoid on a keto Mediterranean diet. This includes foods such as bread, rice, pasta, oatmeal, and popcorn. These items are often refined grains, which are more processed and have had their bran and germ removed, making them less nutritious. Instead, focus on getting your carbohydrates from non-starchy plants, always keeping within your daily net carb limit.
Lastly, sugary foods are a broad category to be cautious of. Added sugars can be hidden in unexpected places, such as ketchup, barbecue sauce, yogurt, and even spaghetti sauce. These hidden sugars can hinder your health goals and increase your risk of weight gain, obesity, and Type 2 Diabetes. It is important to read food labels and choose natural, whole foods over highly processed options to avoid these unwanted added sugars.
Whole Wheat Pasta: Keto-Friendly or Not?
You may want to see also
Explore related products
Keto Mediterranean diet benefits: weight loss, improved blood sugar control, better brain function
The Keto Mediterranean diet combines aspects of the ketogenic and traditional Mediterranean diets. It involves eating Mediterranean-friendly foods that are low in carbohydrates. This means avoiding whole grains, legumes, sweet fruits, and starchy vegetables, while limiting red meats, dairy products, and seed oils.
Weight Loss
The Keto Mediterranean diet has been shown to aid weight loss. A study found that participants lost a similar amount of weight on both the keto and Mediterranean diets, with an average weight loss of 8% on keto and 7% on the Mediterranean diet.
Improved Blood Sugar Control
Both the keto and Mediterranean diets are effective in controlling blood glucose levels. The Mediterranean diet is typically rich in whole grains, fish, and vegetables, while the keto diet restricts carbohydrates to induce nutritional ketosis, which lowers blood sugar. A combination of these approaches can help manage blood sugar levels and improve insulin sensitivity.
Better Brain Function
The Mediterranean diet is associated with improved cognition and slower rates of cognitive decline, especially in people over the age of 65. The keto diet has also been linked to better brain function, including decreased anxiety and depression, improved mitochondrial function, and enhanced neurotransmitter balance. By combining these diets, the Keto Mediterranean approach may offer synergistic benefits for brain health.
Coconut Keto: Eating Raw Coconut on a Keto Diet
You may want to see also
Explore related products
Keto Mediterranean diet considerations: clean eating, natural foods, avoiding sugar and additives
The Mediterranean keto diet combines the rich, flavourful foods of the Mediterranean with the keto lifestyle. It is a way to enjoy the benefits of both diets while focusing on clean eating and natural, whole foods.
Clean Eating and Natural Foods
The keto Mediterranean diet emphasizes clean eating, which means all calories should come from high-quality, natural whole foods. Fatty fish, seafood, low-carb vegetables, and olive oil are key components. Eating natural, unprocessed foods helps to avoid harmful additives and sugars that cause inflammation, weight gain, and a host of other health issues. Reading food labels is a good start to identify and avoid added sugars and refined carbs. Instead of refined carbs, opt for salad greens and non-starchy plants to get your carbohydrates.
Avoiding Sugar and Additives
Sugar and additives are common in highly processed foods, so choosing natural, whole foods is a good way to avoid these. Specifically, additives like carrageenan and carboxymethylcellulose, found in many processed foods, are linked to inflammation, weight gain, obesity, hypertension, Type 2 Diabetes, and an increased risk of cancer and mortality. The keto Mediterranean diet's focus on healthy fats, such as olive oil, nuts, and avocados, provides monounsaturated fats that help optimize cholesterol levels.
Overall Considerations
The keto Mediterranean diet is a low-carb variation of the traditional Mediterranean diet, which typically includes whole grains, legumes, sweet fruits, and starches. While the keto version restricts these foods, it does allow for some red meat and dairy, which are limited in the traditional Mediterranean diet. The key consideration is to choose natural, whole foods that are Mediterranean-friendly and low in carbs, ensuring a nutritious and satisfying diet.
Turkey Burgers: Keto-Friendly or Not?
You may want to see also
Explore related products
Hovan Mediterranean Gourmet: a regional chain offering Mediterranean wraps, meat plates, and vegetarian/vegan options
Hovan Mediterranean Gourmet is a regional chain offering a variety of dining options for those following a keto Mediterranean diet. The keto Mediterranean diet combines the health benefits of the ketogenic diet with the rich, vibrant flavours of Mediterranean cuisine.
The keto Mediterranean diet is a high-fat, low-carbohydrate eating plan that shifts your body into a metabolic state called ketosis, where your body burns fat more efficiently for energy instead of relying on carbohydrates. This diet emphasises clean eating and the consumption of whole foods. It includes fatty fish, seafood, low-carb vegetables, olive oil, nuts, seeds, and cheese.
At Hovan Mediterranean Gourmet, those adhering to the keto Mediterranean diet can enjoy a variety of Mediterranean wraps, meat plates, and vegetarian/vegan options. For a keto-friendly meal, one could opt for a wrap with fatty fish or seafood as the primary source of protein, along with low-carb vegetables such as spinach, broccoli, or cauliflower. Olive oil, nuts, and seeds can be added for healthy fats, and cheese can be included in moderation.
It is important to note that while on the keto Mediterranean diet, certain Mediterranean staples should be avoided or limited. These include grains and breads, starchy vegetables like potatoes and corn, high-sugar fruits, legumes, and sugary foods. However, with some modifications, it is possible to enjoy the flavours of Mediterranean cuisine while adhering to the keto diet at Hovan Mediterranean Gourmet.
Additionally, Hovan Mediterranean Gourmet offers meat plates that can be adapted to fit the keto Mediterranean diet. Grilled meat options such as lamb or beef can be paired with low-carb vegetables and healthy fats like olive oil or avocado. It is recommended to limit red meat intake and include more fish, poultry, and eggs in your diet.
Are Spanish Peanuts Keto-Friendly?
You may want to see also
Frequently asked questions
The keto Mediterranean diet combines the ketogenic diet and Mediterranean diet to provide health benefits such as weight loss, better blood sugar control, and improved brain health. It is a low-carb, high-fat, moderate-protein diet that emphasises clean eating and the consumption of whole foods.
Foods recommended on the keto Mediterranean diet include fatty fish, seafood, olive oil, avocados, nuts, seeds, cheese, Greek yogurt, berries, lemons, limes, chicken, turkey, and lamb.
Hovan Mediterranean offers a variety of keto-friendly options, including basic Mediterranean wraps, meat plates, and vegetarian/vegan dishes. You can choose from a range of vegetables, meats, and healthy fats to create a keto-friendly meal.
