The dressing in itself will provide you with plenty of monounsaturated fats, subtle notes of cumin, and a kick of chili powder. This zucchini bread provides you with a delicious keto-friendly breakfast and plenty of healthy fats. In contrast, the Mediterranean diet may be may be a safer and healthier option for those who do not respond well to low carb diets or diets that are higher in saturated fat. This is it. Watch your portion size - there are 6 servings in this bag! It’s completely possible! Total Time: Not stated (estimate ~5m)Nutritional information not provided. No strict definition exists for the Mediterranean ketogenic diet. Nuts and seeds – macadamias, walnuts, sunflower seeds, etc. Check out my detailed 7-Day Keto Meal Plan & Prep Guide next. Low-carb vegetables: leafy greens, cruciferous vegetables, celery, cucumber and mushrooms. We wouldn’t want you to live without ravioli and mozzarella, would we? While I personally eat Greek Yogurt for breakfast 6+ days a week, I know that isn't for everyone. Sign up for PureWow to get more daily discoveries sent straight to your inbox. High-fat dairy – hard cheeses, high fat cream, butter, etc. Meats – fish, beef, lamb, poultry, eggs, etc. Their diet plan featured these primary characteristics: The researchers called this a “Spanish Ketogenic Mediterranean diet,” and it resulted in changes you’d expected from a standard keto diet, including significant decreases in body fat, blood pressure, glucose, and triglycerides. Lunch can be made ahead (and is a perfect opportunity to toss in some leftovers). However, conservative approaches typically yield moderate results. If you want to meal-prep, breakfast on day 1 and lunch on days 2-7 can all be made ahead of time. These benefits include: The traditional Mediterranean diet — i.e., what is typically used in studies examining the Mediterranean diet —  consists of 50%–60% of daily calories from carbohydrates, 25%–35% of calories from fat (with a heavy emphasis on natural unsaturated fats), and the remainder from protein. Thanks. Significant reductions in total cholesterol (204 mg/dl to 181 mg/dl), Significant decreases in LDL cholesterol (150 mg/dl to 136 mg/dl), Increases in HDL cholesterol (46 mg/dl to 52 mg/dl), Decreased inflammation, total cholesterol, LDL cholesterol, triglyceride, blood sugar, insulin, blood pressure, and hbA1c levels. In summary, the current literature on the Mediterranean keto diet yielded similar results to what common sense would predict. It’s black and white on 11*8.5″ (standard letter) paper. These key characteristics include: These five criteria encapsulate the most important health-promoting components of the Mediterranean keto diet. al. The three most common are: You should choose one for a Mediterranean Keto Diet, too. Despite this limitation, the current data does show us that the Mediterranean keto diet has the potential to optimize at least ten key biomarkers associated with heart disease, type 2 diabetes, and overall health all at once. We’re making this our whole damn dinner. Make sure you use the macronutrient breakdowns on the bottom of each recipe web page and our keto calculator to help you customize this plan for your goals. This is a filling (and rather heavy) soup. Even the research studies on this diet combination use slightly different variations. Typically, red meat is rarely consumed, and sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods are avoided. Ingredients: diced tomatoes, zucchini, olive oil, garlic, basil, oregano, general purpose seasoning mix, pepper, eggs, mozarella cheese, feta cheese, fresh oregano, fresh basil, sour cream. Status I'm a bot I'm not human I'm a spammer all of the above. Reduce cardiovascular disease incidence and mortality (as discovered through research on Mediterranean diets). His team found that men from Crete — a large island in the Mediterranean sea — experienced lower heart disease rates than their counterparts in other countries. Close your eyes and you’re in the Greek Isles. Ingredients: salmon, olive oil, garlic, oregano, sea salt, pepper, asparagus, cucumber, tomato, feta cheese, olives, lemon. Every day includes breakfast, lunch, dinner, and one no-prep snack. This meal plan can be easily customized. Total Time: ~0mCalories: 120Fat: 10gCarbs: 15g total, 13g fiberProtein: 1g, Ingredients: dark chocolate, soluble corn fiber, almonds, sea salt, sunflower lecithin, monk fruit extract, madagascar bourbon vanilla beans. In fact, a Mediterranean diet with moderate carbs may be the best option for some people. #2 Keto Mediterranean recipe – Keto Stifado with sautéd butter zoodles. A traditional keto diet is somewhat restrictive when it comes to what you can eat. Plus, when you’re part of the Crew you’ll receive even more exclusive content including tips, deals, and more! Before you get started on your keto journey, however, we recommend reading through our beginner’s guide, so you know what to expect as you are entering ketosis. Let’s dig into the literature to find out. Maple Shrimp Salad is a sweet and savory dish that can be served as a lunch entree or as a side salad for dinner. That being said, research indicates that combining keto with the Mediterranean diet can actually reduce LDL cholesterol levels, which may provide us with even more protection from heart disease. Total Time: ~25mCalories: 182Fat: 12.4gCarbs: 14.7g total, 3.6g fiberProtein: 5.9g, Ingredients: broccoli, artichoke hearts, sun-dried tomatoes, kalamata olives, red onion, sunflower seeds, yogurt, lemon, monkfruit, oregano, garlic, basil, thyme, sea salt, pepper. By pitting these two diets against each other, however, we are leaving an important question unanswered: What happens when we combine carb restriction and ketosis with Mediterranean foods? Low Carb Spicy Baked Eggs with Cheesy Hash. However, there is enough data on each diet and their individual macronutrient components to identify the health-promoting aspects that every keto Mediterranean diet should have. Although this may occur for a small subset of the population that has familial hypercholesterolemia and/or hypothyroid related issues, the majority of the research literature has found that keto optimizes cholesterol levels and many other risk factors for heart disease. This approach to eating, however, is not a magic bullet. and polyunsaturated fats (especially omega-3s from fish and seafood). These breakfast bombs are a great way to fit some extra omega-3s and health-promoting herbs into your diet. Although they share several common benefits, the ketogenic diet and the Mediterranean diet do have many noteworthy differences: The advantages  that a standard keto diet has over a traditional Mediterranean diet are as follows: The advantages of the Mediterranean diet include: However, the diet does come with some downsides: Keto also comes with its share of potential disadvantages: To briefly summarize what we covered in the first half of this article, we put together a graphic with the most important points: As you can see, both diets have the potential to vastly improve health, but each approach can be a better choice depending on the individual.