23 Easy Mediterranean Keto Diet Recipes (2024)

FAQs

Do you lose weight faster on keto or Mediterranean diet? ›

Both groups lost similar amounts of weight and showed better blood sugar stability, but the Mediterranean diet came out a clear winner on one very important factor: its ability to reduce LDL (low-density lipoprotein) cholesterol, aka "bad" cholesterol.

A low carb Mediterranean Diet looks like lots of vegetables, no processed foods, less fruit (except for berries) and less grains. It also means less beans and more fish, chicken, meat and eggs. I wouldn't recommend eating this way for long periods of time.

The ketogenic diet is an ultra-low-carb, very high-fat diet that involves a drastic reduction in carbohydrate intake. The Mediterranean diet is a low-carb, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil and fish.

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Combining Keto with a Mediterranean diet plan is simple. Just take the Mediterranean diet and remove the carbs. This means that whole grains, beans, and root vegetables are out—and olive oil and fish are in. You can also eat leafy greens, cruciferous vegetables, eggs, poultry and (if tolerated) dairy.

What is the most filling low-carb food? ›

Though both the keto diet and Mediterranean diet can both promote weight loss, evidence suggests that the Mediterranean diet is safer, more sustainable, and more effective long-term.

Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates.

To achieve ketosis on the Mediterranean diet, the first and most important step is to reduce your net carbs to around 5% of your total daily calories or less. As an example, this would equate to 25 grams of net carbs or less on a 2,000 calorie diet. But you don't have to count calories, only carbs, to achieve ketosis.

If you're already on a keto diet and curious about experimenting with the Mediterranean way of eating — go ahead and combine both diets. Research studies show that it improves your overall health through weight loss, blood sugar control, better brain function, and more.