There are many diet plans out there that claim to be the best. They all have different pros and cons, but it can be hard to know which one is right for you.
The Mediterranean diet and the keto diet are both popular diets that can help with your health in different ways. The Mediterranean diet has been around for centuries, whereas keto diets have only recently become popular. Is the Mediterranean diet better than a keto diet? Keep reading to find out!
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Mediterranean Diet – Overview
The Mediterranean diet is a typical diet of people who live in the Mediterranean region. These countries include Italy, France, and Greece among others, but there are some differences between these regions. The typical food choices for this diet include fish and seafood, fruits and vegetables (especially dark leafy greens), olive oil instead of other oils like butter or margarine, dairy products like cheese and yogurt, red meat in small portions.
Advantages of Mediterranean Diet
The Mediterranean diet has been associated with many health benefits. Some of them include:
Reducing heart disease risk: A study that followed 22,043 people for three years found that those who ate a Mediterranean-style diet had 30% lower risk of dying from cardiovascular disease (CVD), compared to the low-fat group.
A meta-analysis on 12 studies including 38,464 individuals also revealed similar results in which subjects eating strictly Mediterraneans diets were less likely to develop coronary artery disease or stroke compared to other types of diets like Atkins or Ornish.
Weight loss: Several clinical trials have shown that following this type of dietary pattern can lead to weight loss when combined with exercise.
Healthy aging: A study that followed 1323 non-diabetic adults for an average of ten years found that those who ate a Mediterranean diet had less risk of developing chronic diseases like diabetes and heart disease compared to people who ate the typical American diet or other types of diets. Also, this group was more likely to live longer than five years in comparison with others.
Disadvantages of Mediterranean Diet
The benefits described above sound great so far! However, there are also some disadvantages you should know about:
It can be expensive: The healthier foods such as fresh vegetables and fish is pricier than canned products like soups and pastas which makes it harder for individuals on a lower income.
It can be time-consuming: Preparing meals with fresh ingredients takes more time than microwaving or frying.
How to Get Started with The Mediterranean Diet?
The Mediterranean diet is a plant-based way of eating that encourages the consumption of whole grains, beans, vegetables, and fruits. People following this type of nutrition plan also consume more natural fats like olive oil or nuts rather than processed foods with lots of added sugars which are generally not allowed on the keto diet.
Getting started with the Mediterranean Diet might be easier for some people since there aren’t any strict rules to follow but remember that it should include mostly plants! For example, you can have pasta as long as it’s made from legumes instead of traditional white flour. In order to stay healthy while adopting this way of life though, make sure to limit your intake of red meat because most other sources of protein come from leaner types such as fish or poultry.
This is a more balanced way of eating which might be better for those who can’t resist certain foods like bread, desserts or pasta! It contains all kinds of healthy fats and plenty of protein – the macronutrients that keto diets lack – so you won’t need to worry about your weight going down too rapidly since this nutrition plan doesn’t focus on restricting any food groups but rather encourages people to eat everything in moderation instead.
In order to get started with following Mediterranean Diet properly consider having breakfast every morning because it will help kick-start your metabolism as well as make sure you never become overly hungry throughout the day. You should also try tracking what you’re eating by using an app like MyFitnessPal or Cronometer which can help you stay on track as well as give measurements such as net carbs, fat percentages, and more!
Keto Diet – Overview
The keto diet, also known as low carb high fat (LCHF) has become popular recently due to its many health benefits. This type of diet involves reducing carbohydrate intake and increasing healthy fats instead. The main purpose is for your body to get into a state called ketosis in which it uses fats rather than carbs for energy, leading to weight loss. Adopting this way of eating requires commitment because you have to significantly reduce carbohydrate intake where only 50g are allowed on average per day!
Advantages of Keto Diet
Following the keto diet has been linked with many health benefits as well:
Weight loss: In a study that followed 120 obese subjects for six months, those who ate strictly keto lost an average of 24.94 lbs (11.24 kg), compared to the low-fat group which only lost 11.73 lbs (five kg). Another review found similar results where individuals on a ketogenic diet were able to lose around one kilogram more than people following other types of diets like Atkins or Ornish over 12-14 weeks period during their first three months of starting this way of eating.
Lower blood sugar: A meta-analysis published in 2014 discovered that there was a high decrease in HbA(c) (a measure of blood sugar) for individuals on a keto diet.
Improve cardiovascular health: A study that followed 84 obese patients with high cholesterol or hypertension found out that following this type of diet led to significant improvements in most risk factors including HbA(c), LDL-cholesterol, triglycerides, and blood pressure after only three months which was maintained at six months follow up.
Disadvantages of Keto Diet
Although the keto diet is associated with many benefits, it also has some disadvantages you should know about:
It can be hard to stick with: This way of eating restricts many types of foods so finding alternatives might be difficult. For example, dairy products are not allowed because of their high carbohydrate content.
It can be expensive: The foods you need to eat if following a keto diet are either fresh or frozen, which is more costly than canned products like soups and pastas that other types of diets allow.
How to Get Started with The Keto Diet?
If you’re ready to start the keto diet, make a plan and set a clear goal. Keep in mind that it will take time for your body to get used to this way of eating so do not be discouraged if there are no immediate results. Try tracking your macronutrient intake with an app like MyFitnessPal or Cronometer which can help you stay on track as well as give measurements such as net carbs, fat percentages, and more!
Finally, remember that weight loss won’t happen overnight but is rather a slow process over weeks or months depending on how many pounds need to come off. Don’t put unnecessary pressure on yourself by expecting quick outcomes since they’ll only lead to disappointment and quitting diet altogether.
The ketogenic diet is a very low carbohydrate, moderate protein, and high fat-based nutrition plan. The macronutrient profile of the keto diet depends on individual factors like age, gender, height/weight, etc., so there is no set in stone rules for this way of eating. Generally, though, you can expect to eat about 20-50 grams net carbs per day if following standard ketogenic guidelines which usually results in rapid weight loss until your goal body fat percentage has been achieved!
Adopting this way of eating involves cutting out starchy foods such as bread or pasta but still allows consumption of fruits and vegetables that contain natural sugars. Most people find it difficult to break away from their usual food habits since they’re used to consuming calorie-dense meals with lots of carbohydrates.
When starting the keto diet, you might experience some side effects like fatigue during your first week which is normal due to low insulin levels and lack of certain nutrients in your body that are now being consumed in larger amounts. You can help ease this by adding more salt or sodium into your meals as well as drinking plenty of water!
Difference Between Mediterranean vs Keto Diet
Here are the difference between these two diet plans:
– Ketogenic diets limit carbs to a greater degree than Mediterranean diets which allows for the inclusion of vegetables and fruits. On the other hand, participants on a typical Mediterranean way of eating are required to eat at least three servings daily from fruit/vegetable categories as well as whole grains which is less restrictive than ketogenic diets.
– Keto diet plans prohibit dairy and most fruits and vegetables while Mediterranean eating only restricts the latter.
– The Mediterranean diet emphasizes on consuming whole grains, legumes, nuts/seeds which is different from what you’d do when following a keto meal plan. On the other hand, keto diets place strict limitations on foods such as dairy products, nuts/seeds and fruits which are not allowed during a Mediterranean diet.
– It is believed that the Mediterranean way of eating can help prevent many diseases caused by inflammation whereas this has yet to be proven with scientists having mixed results on whether or not it actually lowers cancer risk.
– As for the keto diet, studies have shown that it may improve blood sugar levels and reduce risk of certain diseases such as heart disease. However, people who maintain a vegan or vegetarian lifestyle might not benefit from losing weight with this way of eating since their bodies already get enough fiber without adding in more vegetables!
Similarities Between Mediterranean and Keto Diet
– Both diets promote healthy eating habits which include focusing on foods with lots of nutrients and limiting the consumption of processed items.
– Another commonality between these two meal plans is that they both place emphasis on prioritizing protein intake throughout your day since it’s important for muscle growth/maintenance, energy levels, etc.
– The Mediterranean diet involves unprocessed whole grains while keto places an emphasis on low carbohydrate vegetables such as leafy greens to fill you up without having to worry about counting calories or net carbs!
Mediterranean Diet Vs Keto Diet: Which one is best for me?
So which one of these diets comes out on top as the best diet: keto or Mediterranean? It’s hard to say that either one is better than the other because they both have benefits and downsides.
A good way to decide if a certain diet will work for you, your lifestyle, and your goals are by figuring out what type of eater you are first!
There are three different types of eaters:
- Omnivore
- Pescatarian
- Vegetarian
See which category you fall into below:
If you’re an omnivore, then it might be easy for you to follow both keto AND Mediterranean diets equally well since there is a variety of foods for you to eat in each diet.
If you’re a pescatarian, then it might be easier for you to follow the Mediterranean diet since there are plenty of fish and seafood options available, but keto may not work as well because most types of dairy products have carbs in them.
If you’re a vegetarian, then following either one of these diets will be difficult due to limited food choices – especially on keto! Vegetarians can try being “flexitarian” which means that they avoid meat with every meal but include animal proteins like eggs or dairy occasionally when needed.
Final Thoughts on Keto Diet vs Mediterranean Diet
While there are many similarities in what type of food people should be consuming when following either a Mediterranean or keto way of eating, one main difference would have to be their carbohydrate intake. Mediterranean diets are much more lenient when it comes to allowing starchy foods such as pasta or bread while keto puts strict limits on these types of items which can lead to side effects if not properly done.
Depending on your lifestyle and eating habits, choosing between the two different diets can be difficult. If you’re having a hard time deciding which diet is best for you, it might be helpful to consult with your doctor or nutritionist first! They can help guide you through the process of figuring out what type of eater you are and how certain foods will affect your body more than others.
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Keto vs Paleo
