Leena Watts
The Mediterranean keto diet combines two seemingly incompatible diets into one delicious meal plan. The ketogenic diet is a low-carb, high-fat way of eating, while the Mediterranean diet emphasizes plant-based foods, healthy fats, and whole grains. The Mediterranean keto diet includes staples such as olive oil, fish, red wine, cheese, yogurt, and low-carb vegetables. It provides the benefits of a keto diet, while being more comfortable and sustainable. A 2008 study on a Spanish Ketogenic Mediterranean Diet found that participants experienced significant weight loss and improved fasting blood glucose levels. Another study found that the Mediterranean keto diet cured metabolic syndrome in obese participants.
| Characteristics | Values |
|---|---|
| Carbohydrates | Should be obtained from non-starchy plants, with a daily net carb limit of 50 grams |
| Fats | Monounsaturated fats from olive oil, nuts, and avocados are consumed |
| Proteins | Seafood, fish, poultry, eggs, cheese, and lean meat are good sources of protein |
| Vegetables | Low-carb vegetables like cauliflower, broccoli, eggplant, spinach, tomatoes, kale, onions, cucumbers, etc. |
| Fruits | Figs, apricots, citrus, grapes, berries, etc. |
| Legumes | Beans, peas, lentils, pulses, peanuts, chickpeas |
| Dairy | Cheese, Greek yogurt, feta cheese, and Parmesan in moderation |
| Nuts and seeds | Almonds, hazelnuts, pistachios, walnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds |
| Alcohol | Red wine in moderation |
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What You'll Learn
Lean meats, fish, and seafood
Lean meats, such as chicken, are a good source of protein on the Mediterranean keto diet. However, red meat should be consumed in moderation. This is because red meat is typically high in saturated fat, which can increase low-density lipoprotein (LDL) cholesterol, leading to a higher risk of heart disease.
Fish and seafood are the primary sources of protein on the Mediterranean keto diet. Fatty fish, such as salmon, sardines, mackerel, trout, and tuna, are rich in omega-3 fatty acids, which provide numerous health benefits. Additionally, shellfish like shrimp, oysters, clams, crab, and mussels are also consumed. It is recommended to eat fish more than four days a week, with a minimum of 15 grams of omega-3 fats on those days.
The Mediterranean keto diet promotes the consumption of unprocessed, whole foods and healthy fats. Olive oil is a key component, providing monounsaturated fatty acids (MUFAs) that improve blood glucose control and reduce inflammation. It is suggested to consume a minimum of 2 tablespoons of olive oil per day.
The Mediterranean keto diet also includes poultry, such as chicken and eggs, as part of a balanced diet. These lean protein sources can be paired with low-carb vegetables, like salad greens, broccoli, cauliflower, and zucchini, to create nutritious meals.
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Dairy and eggs
When following the Mediterranean keto diet, it is recommended to get your protein from a variety of sources, including seafood, dairy, and eggs. This is in contrast to a traditional keto diet, which often relies heavily on red meat as a protein source. On the Mediterranean keto diet, red meat should be consumed in moderation, and it is important to prioritize other protein sources, such as poultry and eggs.
Eggs are a versatile food that can be prepared in a variety of ways and are a good source of protein and healthy fats. They can be scrambled, boiled, poached, or fried, and they can be enjoyed at any time of day. For example, scrambled eggs with cherry tomatoes and black coffee make a delicious and keto-friendly breakfast option.
When it comes to dairy, full-fat and high-fat options are preferred on the Mediterranean keto diet. This includes hard cheeses such as Parmesan, which can be enjoyed in moderation as a snack or added to meals for extra flavor and texture. Yogurt is also a recommended dairy option, and it can be enjoyed plain or with added nuts and berries for a nutritious and satisfying snack.
Overall, dairy and eggs play an important role in the Mediterranean keto diet, providing essential protein, healthy fats, and flavor to meals. By including these foods in moderation and prioritizing full-fat and high-fat options, individuals can reap the benefits of improved health and weight loss that this diet offers.
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Vegetables and fruits
The Mediterranean keto diet emphasises clean eating, with all calories coming from high-quality whole foods. This means that heavily processed foods, sugary desserts, and anything made with vegetable oils like canola oil, sunflower oil, and peanut oil should be avoided.
When it comes to vegetables, the Mediterranean keto diet includes low-carb, non-starchy, and cruciferous veggies. Examples of vegetables that are commonly eaten on this diet include:
- Broccoli
- Cauliflower
- Eggplant
- Tomatoes
- Zucchini
- Cucumbers
- Spinach
- Kale
It is important to note that high-carb and starchy vegetables like potatoes, corn, carrots, beets, and turnips should be avoided.
As for fruits, the Mediterranean keto diet focuses on low-carb options. Here are some fruits that are typically included:
- Avocados
- Strawberries
- Blueberries
- Lemons
- Cantaloupe
- Figs
- Apricots
- Berries
- Citrus fruits
- Grapes
High-sugar fruits like apples, mangoes, bananas, pineapples, and other tropical fruits are not recommended as they can interfere with ketosis.
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Nuts, seeds, legumes, and whole grains
Nuts and seeds are a good source of healthy fats, protein, and fibre. They can be consumed in moderation as part of a Mediterranean keto diet, as they are low in carbs and high in fat. Examples of nuts and seeds that can be included in this diet are almonds, walnuts, hazelnuts, pistachios, pumpkin seeds, sesame seeds, and sunflower seeds. These can be consumed as a snack or added to meals to increase their nutritional value.
Legumes, which include beans, peas, lentils, pulses, and chickpeas, are typically a good source of plant-based protein and fibre. However, since they contain a moderate amount of carbohydrates, they should be consumed in limited quantities on a keto diet. This means that while they can still be included in the Mediterranean keto diet, portion sizes should be considered to keep within the daily carb limit.
Whole grains, such as whole oats, brown rice, rye, barley, buckwheat, and whole wheat, are typically part of the traditional Mediterranean diet. However, since they are high in carbohydrates, they are generally not recommended on a keto diet. This is because a keto diet aims to keep carbohydrate intake very low, typically between 20 to 50 grams per day. Therefore, on a Mediterranean keto diet, these whole grains would be replaced with low-carb alternatives.
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Healthy fats and oils
The Mediterranean keto diet combines the staples of the traditional Mediterranean diet with the low-carb, high-fat approach of the keto diet. This means that healthy fats and oils play a central role in the Mediterranean keto diet.
Extra virgin olive oil (EVOO) is the main source of fat in the Mediterranean diet and is an essential fat source in the keto diet. EVOO contains high amounts of monounsaturated fatty acids (MUFAs), which improve blood glucose control and lower inflammation. It is also high in antioxidants, which protect your cells from damage, thereby protecting your heart and brain. The Mediterranean keto diet recommends a minimum of 20ml or 2 tablespoons of olive oil per day.
Avocados are another healthy fat source encouraged in the Mediterranean keto diet. Avocado toast is a popular dish, and avocados can also be used in salads or as a replacement for bread. Nuts, such as almonds, hazelnuts, pistachios, walnuts, and cashews, are also a good source of healthy fats and can be included in the Mediterranean keto diet.
When choosing oils for cooking, it is important to note that the Mediterranean keto diet avoids heavily processed foods and oils. This includes vegetable oils like canola oil, sunflower oil, cottonseed oil, and peanut oil. Instead, opt for olive oil or avocado oil, which are rich in monounsaturated fats. These fats may help raise high-density lipoprotein (HDL) or "good cholesterol" while reducing triglyceride levels, thereby lowering the risk of heart disease.
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Frequently asked questions
The Mediterranean keto diet combines the keto diet and the Mediterranean diet. It is a low-carb, high-fat diet that includes healthy fats, veggies, fruits, whole grains, olive oil, and fish.
You can eat fatty fish and seafood, low-carb vegetables, olive oil, nuts, seeds, lean meat, and dairy in moderation.
Breakfast could be scrambled eggs and cherry tomatoes. Dinner could be a keto taco salad with red meat and dairy. You can also have tofu shirataki noodles or grilled halloumi cheese.
The Mediterranean keto diet has been found to improve blood glucose control and aid weight loss. It can also help manage diabetes and lower the risk of cardiovascular disease.
Avoid heavily processed foods, sugary desserts, and anything made with vegetable oils like canola oil or sunflower oil. Limit red meat and dairy to moderate amounts.
