Is The Mediterranean Diet Better Than Keto?

Is The Mediterranean Diet Better Than Keto?

Staff Writer
7 minute read

Is The Mediterranean Diet Better Than Keto?

Are you looking for a way to lose weight that fits your lifestyle and tastes? With so many diets to choose from, it can get overwhelming. The Mediterranean diet and the ketogenic (or "keto") diet are two of the most popular choices regarding losing weight.

In this blog post, we'll take an in-depth look at both types of diets: what they consist of, their health benefits, and their drawbacks. A recent study pitted the Mediterranean diet against the keto diet, and the results may surprise you.

By the end of this post, you should understand which option is right for you - so without further ado, let's dive into our comparison between The Mediterranean Diet vs. Keto!

The Mediterranean Diet

The Mediterranean diet is based on traditional dietary patterns from countries like Greece and Italy that border the Mediterranean Sea. It emphasizes eating plenty of fruits and vegetables, whole grains, legumes, nuts, fish, olive oil, and other healthy fats while limiting red meat and refined sugars.

This diet has been scientifically proven to reduce inflammation in the body as well as risk factors for heart disease. In addition, evidence suggests that it may also improve cognitive function and increase lifespan. Plus, it is easy to follow since there are no strict guidelines or restrictions—it's simply about eating certain foods while avoiding others.

The Keto Diet

The ketogenic diet—or “keto” for short—is a high-fat, low-carbohydrate diet that forces your body into a state of ketosis. Ketosis is a natural metabolic process where your body burns fat instead of carbohydrates to produce energy.

While this can help with losing weight quickly (especially if done in combination with regular exercise), it can also cause some side effects like fatigue, headaches, constipation, or diarrhea due to its restrictive nature. Additionally, many people find it challenging to adhere to long-term because it eliminates most carbohydrates from your meals — meaning no bread or pasta!

If you eat too much protein while on this diet, your body could go into an unhealthy state called "gluconeogenesis." So, if you choose to do the Keto Diet, be sure not to eat too much protein!

Both have been proven to help with weight loss, but each has unique benefits and drawbacks. Let's look at what makes them different and how you can choose which one is right for you. 

Benefits Of Each Diet 

Benefits of the Mediterranean Diet

Mediterranean Diet is praised worldwide for its many health benefits. Generally speaking, it consists of healthy fats, veggies, seafood, and whole grains. But what makes the Mediterranean diet so beneficial?

  • Research studies have consistently linked this eating to lowered inflammation and cholesterol levels in the body.

  • It has been known to help promote weight loss due to its focus on proteins and non-starchy vegetables.

  • There's the fact that those who eat according to the Mediterranean plan have a significantly lower risk of developing lifestyle-related illnesses such as heart disease and type 2 diabetes.

With all these potential benefits of eating this way, it's no wonder why there's been such a surge in interest in this dietary trend!

Benefits of the Keto Diet

The ketogenic diet has taken the nutrition and health world by storm thanks to its many amazing benefits. If you're looking to give the keto diet a try, here are three of the top benefits:

  • Keto has plenty of fiber-rich vegetables to choose from, which keeps digestion regular and ensures a balanced nutrient intake.

  • Since your body uses fat for energy instead of carbohydrates or sugars, you can expect longer-lasting energy levels throughout the day.

  • Because it helps promote a healthier metabolic rate in the body, weight loss is almost effortless on this eating plan.

Drawbacks of Each Diet

Disadvantages of the Mediterranean Diet

  • One of the main drawbacks of the Mediterranean diet is that it can be expensive. Focusing on fresh fruits and vegetables, lean proteins like fish and healthy dairy products mean that grocery bills can add up quickly.

  • The recipes associated with the Mediterranean diet often require more time than other diets, which involve more processed or pre-made foods. This is a good thing, but if your lifestyle doesn't allow you to spend extra time in the kitchen, this could be an issue for you.

  • Another potential drawback is that there may not be enough variety for some people who are used to eating different cuisines or trying new flavors each week.

Drawbacks of the Keto Diet

  • One of the most common drawbacks of following a keto diet is higher cholesterol levels. Since the keto diet is high in fat, people who follow this type of diet may experience an increase in their cholesterol levels.

  • The keto diet isn't easy to stick with long-term, and many people find it challenging to maintain over time due to its restrictive nature. In addition, many people struggle with cravings and want to break away from the strict meal plan they have set up for themselves.

  • Since the keto diet restricts certain food groups like grains, legumes, fruits, and vegetables, it can be difficult to get all of your essential vitamins and minerals from food sources alone. If you don't take the initiative to get enough nutrients through your meals or with multivitamins, then over time. You're putting yourself at risk of developing nutrient deficiencies, which can adversely affect your health. 

Deciding Between the Mediterranean and Keto Diets? Here's How To Help You Choose!

Define your end goal. Is it to get in shape, lower the risk of heart disease, stabilize blood sugar levels, optimize mental health, or something else? Or are you striving for a complete body overhaul with improved digestive well-being?

Before you start a new diet, you should talk to your healthcare provider or registered dietitian. They can help you choose a plan that will work best for your body based on your current health and goals.

Are you willing to put in a lot of work? The keto diet needs more planning to ensure you stay within the carb range and get enough fat. It is also harder to eat out and travel on a keto diet.

Can you sustain the keto diet for good? With rapid weight loss results, anyone may be tempted to continue the strict regime. However, it should be noted that if you cannot adhere to it long-term, its effects will not remain permanent.

What Does the Research Say?

The Mediterranean Diet is often praised for being a well-rounded and heart-healthy meal plan. It includes a wide variety of fruits, vegetables, healthy fats, whole grains, and even a moderate amount of fish and poultry.

On the other hand, the keto diet is high in fat and severely restricts carbs, which can cause many unpleasant side effects. Research suggests that when it comes to losing weight or improving risk factors for major illnesses like stroke or heart attack, there doesn't seem to be much difference between the two plans - with slight variances in individual studies.

So while both diets may offer potential health benefits in the long term, most studies point to the Mediterranean Diet as providing more significant overall health advantages over the Keto Diet.

Mediterranean Diet Preferred Over Keto!

  • The Mediterranean Diet is based on traditional dietary patterns from countries like Greece and Italy that border the Mediterranean Sea.

  • The Keto Diet is a high-fat, low-carbohydrate diet that forces your body into a state of ketosis.

  • Both have been proven to help with weight loss, but each has unique benefits and drawbacks.

  • The main drawback of the Mediterranean diet is that it can be expensive. 

  • One of the most common drawbacks of following a keto diet is higher cholesterol levels.

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