All About The Keto Mediterranean Diet

All About The Keto Mediterranean Diet

There are countless people out there who are trying to find ways to lose weight and eat healthily. Unfortunately, many people find it hard to use the traditional diet and exercise patterns to lose weight. Sometimes, traditional diets simply don’t work. In other cases, people might have trouble sticking to an exercise routine. The good news is that there is a diet that might be helpful for those who are trying to lose weight. This is the Keto Mediterranean Diet. Many have heard about the ketogenic diet and plenty of others have heard about the Mediterranean diet. In many ways, the Keto Mediterranean Diet is a cross between both of these diets. At the same time, there are a few key differences that everyone should know.

What Is the Mediterranean Diet?

Before comparing the Keto Mediterranean Diet to the Mediterranean diet, it is important for everyone to understand what the Mediterranean diet is. The Mediterranean diet has been the focus of medical and Healthcare Professionals for more than 50 years. The initial study looking at the Mediterranean diet was called the Seven Countries Study. Published by the University of Minnesota, the study examined nearly 13,000 men from all over the world. The results showed that people from Crete, which is a large island in the Mediterranean, experience reduced rates of heart disease when compared to their counterparts. This led to the discovery that the Mediterranean diet is incredibly healthy.

Some of the main benefits that have been published regarding the Mediterranean diet include:

  • A longer lifespan
  • Reduce risks of cancer, Alzheimer’s disease, diabetes, and heart disease
  • Reduced incidences of heart attacks and strokes
  • Improve brain function and body composition
  • Better cholesterol patterns and reduced blood pressure

Clearly, there are a number of major benefits that accompany a traditional Mediterranean diet. Now, many people are thinking about combining the Mediterranean diet with the keto diet.

What Is the Ketogenic Diet?

One of the newer diets that people might have heard about is called the ketogenic diet. The goal of the ketogenic diet is for people to restrict carbohydrates from their diet. As a result, the body is going to have to start burning something else for energy, which is ketones. The body starts to burn ketones for energy instead. This is how people lose weight.

Even though there are plenty of ways to enter ketosis, the end result is the same. The body starts burning ketones for energy instead of carbohydrates, which increases the body’s metabolic rate via liver ketogenesis. At the same time, this diet can be restrictive, which some people might find challenging. Some of the biggest benefits of this diet include:

  • Marked decreases and insulin levels, blood sugar levels, and HbA1c levels, which are all markers of diabetes
  • Significant drops in overall triglyceride levels
  • Improved blood cholesterol levels, such as higher HDL and lower LDL
  • Major drops in blood pressure
  • Major increases in fat loss
  • Much lower risk of developing type 2 diabetes, liver disease, Alzheimer’s disease, and Parkinson’s disease

Even though there is concern that the high amount of fat in the ketogenic diet could lead to heart disease, there is still research that is ongoing.

The Science Behind the Keto Mediterranean Diet

Now that people understand the basics of those diets, it is time to take a closer look at the Keto Mediterranean Diet. Basically, the Keto Mediterranean Diet seeks to combine the best of both of these diets. The overall goal of this diet is to help people producer blood glucose levels, reduce their triglyceride levels, reduce their blood pressure, and reduce their body fat. The goal of this diet is for it to be suitable for people who might have unhealthy levels of cholesterol.

In a study that was published in 2008, researchers tried to explore the impact of combining the ketogenic diet with a Mediterranean diet. Overall, this study had the following diet plan:

  • No calorie counting
  • Use olive oil as the major source of added fat
  • The primary carbohydrates in this diet came from green vegetables and salads
  • The diet use fish as a major source of protein
  • Participants were allowed to drink a moderate amount of wine every day

In this study, this diet was dubbed the Spanish Keto Mediterranean Diet. After the study has concluded, the researchers uncovered that many of the results mimicked both the Mediterranean diet and the ketogenic diet. Participants ended up shedding a significant amount of body fat, enjoy lower levels of glucose, and enjoyed lower blood pressure levels. Furthermore, the researchers found that participants had a marked reduction in LDL cholesterol and a major increase in HDL cholesterol, which is good.

In a more recent study, published in 2015, researchers found similar results with marked reductions in triglycerides, insulin, and inflammatory markers. Therefore, there are scientific studies that show combining the Mediterranean diet with the ketogenic diet can be helpful.

Overall, scientific studies show that the Keto Mediterranean Diet should provide a number of major health benefits. These include:

A major drop in inflammatory markers

  • Improvements and cholesterol patterns, with LDL cholesterol going down and HDL cholesterol going up
  • Lower levels of blood sugar
  • Lower triglyceride levels
  • Lower levels of insulin and insulin resistance
  • Lower blood pressure readings
  • Lower levels of HbA1c, the major marker of diabetes
  • Reduced fat content

If these benefits are true, that individuals who follow Keto Mediterranean Diet should enjoy lower levels of cardiovascular disease incidence, lower levels of overall mortality, and a reduced risk of the development of diabetes. In order for people to enjoy the major benefits of the Keto Mediterranean Diet, they need to be able to understand what they can and cannot eat on this diet.

An Overview of the Keto Mediterranean Diet: What Is Included?

Right now, there is no stretch definition when it comes to the Keto Mediterranean Diet. Most of the studies that have looked at the Keto Mediterranean Diet have varied slightly.

Looking at the various research studies, there are a few things when it comes to the macronutrient components of the Keto Mediterranean Diet. Overall, the Keto Mediterranean Diet includes:

  • Ketosis: Those who are looking to follow this diet need to restrict their carbohydrates enough to promote ketosis. The goal of restricting carbohydrates is to help people reduce their appetite, increase their weight loss, reduce their blood sugar, reduce their insulin, and reduce their triglyceride levels. Furthermore, by reducing carbohydrates, this should also keep HbA1c levels low, which will prevent the development of diabetes.
  • Fat Content: On the Keto Mediterranean Diet, it is important to focus on eating monounsaturated and polyunsaturated fat. This provides people with access to a wide variety of foods. For example, even though people should try to stay away from butter and coconut oil, avocados, and olive oil are available. On the other hand, it is a good idea for people to try to limit their intake of red meat; however, fish, seafood, and poultry are available. Furthermore, snacking on nuts and seeds is also helpful, particularly when this is used to replace processed foods.
  • Fish, Eggs, and Poultry for Protein: The Keto Mediterranean Diet includes plenty of protein. These protein sources are also filled with unsaturated fats and other compounds that are helpful for people’s overall health. For example, wild-caught salmon is usually one of the most popular options because this fish has a high content of omega-3 fatty acids. This is incredibly helpful for someone’s overall health.
  • Carbs from Keto-Friendly Vegetables: On this diet, most carbohydrates are going to come from leafy vegetables. Eating plenty of colorful vegetables, cruciferous vegetables, and leafy greens is incredibly important. Ideally, people falling the Keto Mediterranean Diet are going to eat them at every meal. These vegetables also contain a lot of minerals, vitamins, and fiber. This is important for making sure that people stay healthy and avoid getting sick during the winter.

These are a few of the guiding principles when it comes to the Keto Mediterranean Diet. Overall, this diet can be very effective for those who are looking to lose weight, eat healthily, and avoid chronic medical conditions. At the same time, there are a few common mistakes that people make when they are trying to follow the Keto Mediterranean Diet.

What Common Mistakes Do People Make While Following the Keto Mediterranean Diet?

Nobody is going to be able to follow a diet perfectly; however, the closer people stick to the Keto Mediterranean Diet, the more health benefits they are going to enjoy. Some of the most common mistakes that people make on the Keto Mediterranean Diet include:

  • Getting Scared of Eating Too Much Fat: One of the most common mistakes that people make is that they get scared of eating too much fat. Growing up, people are usually taught to avoid fat. The good news is that the Keto Mediterranean Diet does not ask people to eat saturated fats or trans fats. The goal of this diet is to consume healthy fats that will lead to better long-term health outcomes.
  • Not eating Enough Leafy Greens: Most people are used to eating leafy greens at dinner. There aren’t that many people who eat them with every meal. When someone following the Keto Mediterranean Diet does not eat enough leafy greens, they could harm their immune systems and digestive systems. Therefore, it is important for everyone to try to eat leafy greens with every meal.
  • Not Drinking Enough Water: On the Keto Mediterranean Diet, the body is going to be burning fat for fuel. Therefore, the body is going to be losing water as well. When following the Keto Mediterranean Diet, people should try to drink enough water to make sure their urine looks like lemonade.

By thinking about these mistakes ahead of time, everyone will be able to adhere to the Keto Mediterranean Diet more closely.

Lose Weight and Improve Health Parameters on the Keto Mediterranean Diet

Overall, the Keto Mediterranean Diet can be incredibly helpful for those who are trying to lose weight, improve their overall health, and stick to a diet that still provides some degree of variety. The overall goal of the Keto Mediterranean Diet is to help people restrict their carbs to the point that they promote ketosis. Individuals following the Keto Mediterranean Diet will get most out of their carbs from vegetables while also eating mostly monounsaturated and polyunsaturated fats such as avocados, olive oil, and fish. Finally, once people get used to the Keto Mediterranean Diet, they should be able to adjust their protein and fat intake based on their goals. Some of those common goals include adding muscle mass, burning fat, and losing weight overall. The Keto Mediterranean Diet combines the best of the ketogenic diet and the Mediterranean diet, helping people get the best of both worlds.

fishing boat in the Mediterranean
Fishing boat in the Mediterranean Sea

In a study that was published in 2008, researchers tried to explore the impact of combining the ketogenic diet with a Mediterranean diet. Overall, this study had the following diet plan:

  • No calorie counting
  • Use olive oil as the major source of added fat
  • The primary carbohydrates in this diet came from green vegetables and salads
  • The diet use fish as a major source of protein 
  • Participants were allowed to drink a moderate amount of wine every day 

In this study, this diet was dubbed the Spanish Keto Mediterranean Diet. After the study has concluded, the researchers uncovered that many of the results mimicked both the Mediterranean diet and the ketogenic diet. Participants ended up shedding a significant amount of body fat, enjoy lower levels of glucose, and enjoyed lower blood pressure levels. Furthermore, the researchers found that participants had a marked reduction in LDL cholesterol and a major increase in HDL cholesterol, which is good. 

In a more recent study, published in 2015, researchers found similar results with marked reductions in triglycerides, insulin, and inflammatory markers. Therefore, there are scientific studies that show combining the Mediterranean diet with the ketogenic diet can be helpful. 

Overall, scientific studies show that the Keto Mediterranean Diet should provide a number of major health benefits. These include:

A major drop in inflammatory markers 

  • Improvements and cholesterol patterns, with LDL cholesterol going down and HDL cholesterol going up
  • Lower levels of blood sugar 
  • Lower triglyceride levels 
  • Lower levels of insulin and insulin resistance 
  • Lower blood pressure readings
  • Lower levels of HbA1c, the major marker of diabetes
  • Reduced fat content 

If these benefits are true, that individuals who follow Keto Mediterranean Diet should enjoy lower levels of cardiovascular disease incidence, lower levels of overall mortality, and a reduced risk of the development of diabetes. In order for people to enjoy the major benefits of the Keto Mediterranean Diet, they need to be able to understand what they can and cannot eat on this diet.