Both the Mediterranean and keto diets have a long list of potential health benefits.
What is the Mediterranean keto diet?
Eggs, cheese, and yogurt are recommended in moderation, and red meat and sweets are limited.
Keto diet
Theketo dietis a high-fat, low-carb plan.
Unlike the Mediterranean diet, the success of the keto diet relies heavily on macro counting.
Protein makes up the rest of the plan, at 10 to 20% of calories.
(For reference, a small apple has20 grams of carbohydrates2.)
What to expect.
But adding the keto angle may take things up a notch.
They also lost more weight, on average.
In another 2021 study published inNutrients, researchers set out to compare aMediterranean diet with a low-carbohydrate diet5.
It can also raise HDL, or “good,” cholesterol.
It’s also more adaptable to other diet preferences, likevegetarianor vegan plans.
But like any new diet plan, there may be an adjustment period when you’re first starting out.
If you’re coming from a really high-carbohydrate diet, you may experience some signs ofcarbohydrate withdrawal8.
However, if these unpleasant side effects persist, reach out to a health professional for support.
Med-keto ingredient staples.
Olive oil and fatty fish are the foundations of a Mediterranean keto diet.
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Weiss explains that there’s a hierarchy of both fats and animal-based proteins.
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And quality matters too.
“Always opt for organic produce whenever possible,” says Pedre.
