Is It Possible To Do Keto And Mediterranean Diet

The keto diet and the Mediterranean diet are two popular diets that are often thought of as being at opposite ends of the spectrum.

The keto diet is a high-fat, low-carb diet that emphasizes meat and dairy, while the Mediterranean diet is a plant-based diet that emphasizes fruits, vegetables, and whole grains.

So, is it possible to do both the keto and the Mediterranean diet? The answer is yes, but it requires a bit of careful planning.

The key is to make sure that you’re getting enough healthy fats from plant-based sources, such as olive oil, nuts, and seeds.

You’ll also want to make sure you’re getting enough protein from lean sources, such as chicken, fish, and tofu.

And, of course, you’ll need to make sure you’re getting plenty of fruits, vegetables, and whole grains.

With a little bit of effort, you can definitely make the keto and Mediterranean diets work for you.

However, research suggests that incorporating the ketogenic diet with the Mediterranean diet can actually lower LDL cholesterol levels, which may give us even greater protection against heart disease.

What to Eat for Breakfast on a Ketogenic Diet

A Low-Carb Mediterranean Diet

What does a Mediterranean diet low in carbohydrates look like? Lots of vegetables, no processed foods, little fruit (save for berries), and fewer grains are the hallmarks of a low-carb Mediterranean diet.

More fish, chicken, pork, and eggs will also mean fewer beans. I wouldn’t advise continuing to eat this way for an extended period of time.

Eggs are a crucial part of the Keto diet, and the health website Healthline advises those who follow the diet to aim to eat at least six whole eggs daily.

Eggs are widely available, flexible, and packed with nutrients.

Do you lose more weight on keto or Mediterranean diet?

Although both the keto diet and the Mediterranean diet can aid in weight loss, research indicates that the Mediterranean diet is more secure, enduring, and effective over the long term.

in comparison to Mediterranean Keto Mediterranean keto restricts you to eating just low-carb Mediterranean meals, unlike the conventional keto diet, which enables you to consume any food.

And as you may already be aware, many classic Mediterranean foods—like whole grains, potatoes, and breads—aren’t.

Can You Eat Oatmeal on Keto?

Yes! A wonderful source of resistant starch, a key element of the Keto diet, pure, raw (not pre-cooked) oatmeal has just 12 to 24 g of accessible carbohydrates per 1/4 cup to 1/2 cup (dry measure).

Fruits have a variety of health advantages, but some fruits are problematic for those following a ketogenic diet. For example, grapes and bananas are abundant in carbohydrates.

A medium banana offers 24 grams of carbohydrates, compared to roughly 26 grams in a cup of grapes. These fruits should generally be avoided.

What can I substitute for oatmeal on keto diet?

Excellent alternatives to oatmeal that are also keto-friendly include flaxseed, chia seeds, and hemp seeds.

The Mediterranean diet emphasizes plant-based foods, including olive oil, whole grains, legumes, fruits, vegetables, nuts, and seeds. Red meat that has been severely processed, refined cereals, alcohol, butter, and refined/processed/hydrogenated oils are other prohibited items.

foods on the Mediterranean keto diet

A Mediterranean-style diet Eggs, cheese, and yogurt are advised in moderation, but red meat and sweets should be avoided. The diet places a focus on whole grains, beans, nuts, legumes, fruits, vegetables, and olive oil, with space left over for fish and seafood a few times per week.

According to a recent study, the Mediterranean diet may not be as successful at encouraging healthy weight loss as a low-fat vegan diet.

In the study, the Mediterranean diet had no discernible effects on cholesterol levels, weight, insulin sensitivity, or resistance.

Is 3 eggs a day too much on keto?

Can you eat too many eggs while following a ketogenic diet? The good news is that, as long as they satisfy your overall calorie and macronutrient needs, you can consume as many eggs as you like while following a ketogenic diet.

If correctly ingested, fat-rich coffee can assist certain dieters in increasing their fat intake and achieving a deeper state of ketosis.

How to Speed Up Ketosis

  • Significantly reducing the carbohydrate intake
  • Increasing physical activity
  • Fasting for short periods
  • Increasing healthful fat intake
  • Testing ketone levels
  • Checking protein intake
  • Consuming more MCT oil.

Because of this, combining the Mediterranean diet with a healthy lifestyle may help people lose weight. A study of five research indicated that the Mediterranean diet could help people lose up to 22 pounds (10 kg) of weight over a year, making it just as successful as other well-known diets like the low-carb diet ( 2 ).

Hummus can absolutely be a part of your keto diet, but just one or two portions will quickly deplete your daily carbohydrate allowance.

If you do consume hummus, you should keep your serving size to no more than 2-4 tablespoons (30–60 grams), which contains 4–8 grams of net carbohydrates.

Is yogurt keto-friendly?

The keto diet is compatible with a variety of dairy products and dairy substitutes, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and several unsweetened plant milks.

A typical serving of 3 cups (24 grams) of air-popped popcorn has 4 grams of fiber and 18 grams of carbohydrates, or 14 grams of net carbohydrates ( 7 ).

Popcorn can be easily incorporated into a ketogenic diet with a daily net carb limit of 50 grams and even in more stringent variations of the keto diet.

What fruit is keto?

When consumed in moderation, fruits including avocados, raspberries, and lemons are suitable for keto diets. You would assume that fruit is off-limits on the popular, high-fat, low-carb ketogenic diet since it is heavy in carbohydrates.

The average daily intake of total carbohydrates on the ketogenic diet is less than 50 grams, or about the same as a medium plain bagel, and can even be as low as 20 grams.

Popular ketogenic publications typically advise consuming 70–80% of your daily calories as fat, 5–10% as carbs, and 10–20% as protein.

How to Speed Up Weight Loss

  • 9 Ways to Speed Up Your Weight Loss and Burn More Fat. Weight loss is a major goal for more than 40 percent of Americans
  • Start (or Continue) Strength Training
  • Eat Enough Protein
  • Get Enough Sleep
  • Don’t Fear Fat
  • Eat More Fiber
  • Focus on Whole Foods
  • Try HIIT Cardio.

Getting Enough Protein on a Mediterranean Diet

  • Legumes: Lentils and beans are great sources of both protein and fiber
  • Fish: Fish is a great source of protein
  • Nuts and seeds: High in protein and healthy fats, a 1/4-cup serving of nuts provides about 7 grams of protein.

Is peanut butter keto friendly?

Peanut butter has both fiber and good fats, and it has a modestly low carbohydrate count. Depending on how it’s manufactured, peanut butter has a balanced composition that makes it a meal that can be included in keto diets.

This graph compares the carbohydrate content of various brands of peanut butter in a 2-tablespoon (32–37 gram) serving.

A traditional breakfast favorite is bacon and eggs, especially for people following a paleo, low-carb, or ketogenic diet. When you want to change things up, this low-carb bacon and eggs breakfast in a pan is ideal for any day of the week.

Are Scrambled Eggs Keto?

Are eggs in a scramble keto-friendly? Yes, if you’re following a ketogenic diet, scrambled eggs are a fantastic way to start the day.

One egg is a great choice for the keto diet because it has 7 grams of protein, 5 grams of fat, and only 6 grams of carbohydrates.

Foods in the Mediterranean Keto Diet

  • Mediterranean protein sources, fatty fish, seafood, poultry, and eggs.
  • Fats/oils, olive oil, avocado oil, and MCT oil.
  • Low-carb vegetables, leafy greens, cruciferous vegetables, and other low carb veggies >
  • Low-carb fruits, avocados, olives, and tomatoes.

Because of this, combining the Mediterranean diet with a healthy lifestyle may help people lose weight. A study of five research indicated that the Mediterranean diet could help people lose up to 22 pounds (10 kg) of weight over a year, making it just as successful as other well-known diets like the low-carb diet ( 2 ).

Do You Count Carbs on a Mediterranean Diet?

According to registered dietitian Isabel Smith, R.D., CDN, the Mediterranean diet typically consists of “50% carbs, including grains and vegetables, roughly 15% protein, and 35% fats.”

The summary

Healthline suggests that those who follow the diet strive to eat at least six whole eggs every day because eggs are an essential component of the keto diet.

Plant-based foods, such as olive oil, whole grains, legumes, fruits, vegetables, nuts, and seeds, are prioritized in the Mediterranean diet.

Numerous dairy products and dairy alternatives are acceptable on the keto diet. Fruit that is acceptable for keto diets includes avocados, raspberries, and lemons.

A ketogenic diet with a 50 gram daily net carb allowance can easily include popcorn. In addition to having excellent fats and fiber, peanut butter has a respectably low carbohydrate content.

This graph compares the amount of carbohydrate found in two tablespoons of several brands of peanut butter. The usual composition of the Mediterranean diet is “around 15% protein, 35% lipids, and 50% carbohydrates, including grains and vegetables.”

References

https://www.webmd.com/diet/ss/slideshow-what-eat-keto-breakfast
https://www.mediterraneanliving.com/21-low-carb-mediterranean-diet-recipes/
https://lowcarbsimplified.com/mediterranean-breakfast-bowl/

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