Brenda Khan
The Mediterranean keto diet combines the rich, satisfying foods of the Mediterranean with the keto lifestyle. It offers a way of eating that is more comfortable and sustainable than a typical keto diet. The Mediterranean keto diet emphasizes clean eating, focusing on high-fiber, nutrient-dense vegetables like leafy greens and cruciferous veggies. It includes lean meat and dairy in moderation, with options like feta cheese, Greek yogurt, and Parmesan. For healthy fats, Mediterranean keto dieters load up on staples like olive oil, seeds, and nuts. Seafood and fish are also staples, providing good sources of protein and fat. This diet has been linked to reduced risk factors for heart disease and other chronic conditions, as well as potential benefits for cancer, neurological diseases, and diabetes.
| Characteristics | Values |
|---|---|
| Caloric Intake | Not restricted |
| Meals | Fish, shellfish, poultry, eggs, cheese, red meat, chicken, steak, yogurt, low-carb vegetables, fruits, nuts, seeds, legumes, whole grains |
| Drinks | Red wine, black coffee |
| Fats | Olive oil, avocado, nuts, seeds |
| Carbohydrates | Non-starchy plants, whole grains |
| Sugar | Avoid added sugars |
| Refined Carbohydrates | Avoid refined carbs like bread and pasta |
| Sodium | Limit sodium |
| Fibre | High-fibre foods |
| Antioxidants | High-antioxidant foods |
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What You'll Learn
Seafood and shellfish
The keto Mediterranean diet is a combination of the keto and Mediterranean diets, both of which emphasise healthy eating and have been linked to improved health outcomes. The keto diet is a low-carb, high-fat way of eating that can lead to weight loss and improved blood sugar control. The Mediterranean diet, on the other hand, is characterised by the consumption of healthy staples such as olive oil, fish, vegetables, fruits, nuts, seeds, legumes, and whole grains. By combining these two diets, individuals can benefit from the best of both worlds, enjoying a variety of nutritious and delicious foods while reaping the health benefits associated with each diet.
Other keto-friendly seafood options include mussels, which are an excellent source of vitamin B12 and omega-3 fatty acids, and crab, which is also a good source of protein and other essential nutrients. Shellfish, in general, tend to have lower mercury levels compared to other types of seafood, making them a safer option in terms of heavy metal exposure.
When incorporating seafood and shellfish into a keto Mediterranean diet, it is important to choose natural, whole foods and avoid highly processed options. This helps to ensure that the diet is not only effective but also nutritious and beneficial for overall health and well-being.
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Lean meat and dairy
Lean meat and poultry are a great source of protein on the keto Mediterranean diet. While red meat is typically consumed in moderation, there are several lean meat options to choose from. For example, bison is an excellent source of keto-friendly protein, reminiscent of beef but much leaner. It is also rich in iron, vitamin B-12, niacin, and zinc. Grass-fed beef is another ideal lean meat option for keto eaters, as it is slightly leaner than conventionally-farmed beef and has a cleaner taste. Organic, pasture-raised chicken is also a good option, as it is a lean protein source and is rich in niacin and zinc.
When it comes to dairy, it is important to note that it should be consumed in moderation on the keto Mediterranean diet. Dairy products can be a great source of nutrients and help liven up your menu with keto-friendly fats. Cheese, for example, is a tasty addition to many recipes and can even help with muscle mass. Other keto-friendly dairy options include heavy cream, cream cheese, sour cream, and certain types of milk. However, it is important to avoid dairy products with added sugars, such as ice cream, flavoured yogurt, and flavoured milk. Additionally, keep in mind that lactose is processed as sugar, so it is wise to monitor your milk intake, especially with whole milk, half-and-half, and evaporated milk, which contain higher amounts of lactose.
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Vegetables
The Mediterranean keto diet focuses on whole foods and healthy fats, with an emphasis on plant-based sources of nutrition. Vegetables are a key component of this diet, and there are plenty of options to choose from.
Firstly, it is important to note that starchy vegetables such as potatoes, corn, carrots, turnips, and beets should be avoided due to their high-carb content. Instead, opt for low-carb vegetables such as salad greens, cruciferous veggies, and the following:
- Spinach
- Kale
- Broccoli
- Cabbage
- Cauliflower
- Eggplant
- Tomatoes
- Brussels sprouts
- Cucumbers
- Onions
- Chard
- Parsley
- Avocado
- Olives
These vegetables can be enjoyed in a variety of ways, such as fresh in a salad, steamed or stir-fried, or roasted with olive oil and Mediterranean spices.
In addition to the specific types of vegetables mentioned, it is important to prioritize the quality and sourcing of your produce. The Mediterranean keto diet emphasizes locally sourced, seasonal, and whole foods over highly processed options. This means choosing fresh, natural vegetables whenever possible and avoiding those with added sugars or other unhealthy additives.
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Fruits and whole grains
For the keto Mediterranean diet, it is recommended to have 1-2 servings of fruit daily, focusing on low-carb fruits like avocado, strawberries, blueberries, lemons, and cantaloupe. These fruits are considered keto-friendly due to their lower sugar content compared to other fruits.
When it comes to whole grains, the keto Mediterranean diet differs significantly from a traditional keto diet, which typically eliminates grains altogether. In the keto Mediterranean diet, it is recommended to have 1-2 servings of whole grains per meal. This can include whole-wheat bread, brown rice, couscous, millet, or other grains. However, it is important to keep in mind that the keto Mediterranean diet is not as restrictive as a traditional keto diet, and the focus is on overall eating patterns rather than strict calculations.
While the keto Mediterranean diet does allow for some fruit and whole grain consumption, it is still important to monitor your carbohydrate intake and choose your sources wisely. This diet emphasizes the inclusion of healthy fats, such as olive oil, and lean proteins, like fish and poultry, while limiting red meat and dairy. By combining the principles of the Mediterranean diet with the low-carb approach of keto, the keto Mediterranean diet aims to provide a well-rounded and sustainable approach to health and weight loss.
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Healthy fats
The Mediterranean keto diet combines aspects of the ketogenic diet and Mediterranean diet to provide health benefits such as weight loss, better blood sugar, improved cholesterol levels, and brain health. The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet plan known for fat loss. The Mediterranean diet, on the other hand, is primarily plant-based and includes a wide variety of green vegetables, legumes, fruits, whole grains, and olive oil.
The Mediterranean keto diet emphasises clean eating, with all calories coming from high-quality whole foods. It includes healthy fats from olive oil, nuts, avocados, and artisanal cheeses, as well as fatty fish, seafood, and low-carb vegetables. Olive oil, a key component of the Mediterranean keto diet, is rich in monounsaturated fatty acids (MUFAs), which improve blood glucose control and lower inflammation. It is recommended to consume a minimum of 2 tablespoons of olive oil per day.
Nuts and seeds, such as macadamias, walnuts, and sunflower seeds, are also a part of the Mediterranean keto diet. These provide monounsaturated fats, which may help raise high-density lipoprotein (HDL) or "good" cholesterol, while reducing triglyceride levels. This combination of HDL cholesterol and low triglycerides helps lower the risk of heart disease.
Full-fat dairy products, such as plain full-fat yogurt, feta, and mozzarella cheese, are also included in the Mediterranean keto diet. These provide additional healthy fats and can be paired with leafy greens and vegetables to make nutritious meals.
In summary, the Mediterranean keto diet incorporates various healthy fats from olive oil, nuts, avocados, artisanal cheeses, full-fat dairy, and fatty fish. These fats not only contribute to the flavour and enjoyment of the diet but also provide important health benefits, including improved cholesterol levels, reduced inflammation, and better blood sugar control.
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Frequently asked questions
The keto Mediterranean diet combines the rich, satisfying foods of the Mediterranean with the keto lifestyle, meaning it is low-carb and high in fat and protein.
The Mediterranean diet emphasizes plant-based foods and healthy fats. Common foods include veggies, fruits, whole grains, legumes, nuts, seeds, fish, lean meat, and olive oil.
Breakfast could be scrambled eggs, cherry tomatoes, and black coffee. For dinner, you could try a zesty keto taco salad with red meat and dairy, eaten in moderation.
The keto Mediterranean diet has been shown to help manage diabetes and lower the risk of cardiovascular disease and other chronic conditions. It can also be easier to maintain than a traditional keto diet.
There are no restrictions on caloric intake on the keto Mediterranean diet.
