Mediterranean Keto Diet

 What is the Keto Mediterranian Diet? (link)

Simply put, a keto Mediterranian diet takes all the keto-friendly foods found in a traditional Mediterranean diet and constructs an eating plan that meets the keto low-carb, high-fat macronutrient ratios. 

Key Features of a typical Mediterranean keto diet include:

• No calorie restricting

• Fish and seafood as the primary source of protein and animal fat

• Olive oil as the primary source of added fat

• Green vegetables and salads as the main source of carbohydrate

Benefits of a Ketogenic Mediterranean Diet

To get a better idea of what this looks like, let’s dive into the impressive study looking at the benefits of what researchers called the Spanish Keto Mediterrnean Diet (SKMD). [19]

The caloric intake was not restricted during the three month trial involving 22 obsese men. The meals consisted of:

• Fish for more than four days a week. 

• Over 2.2 lbs of fish per day: mostly sardines, trout, salmon, and mackerel

• When not eating fish, participants ate shellfish, poultry, eggs, and cheese. 

• Over 15 grams of Omega-3 fats on days when eating fish and supplemented with 9 grams of fish oil on days when not eating fish. 

• Lots of red wine! 200-400 ml of red wine per day. 

• A minimum of 20 ml, or 2 tablespoons of alive oil a day. 10 ml per meal

• A daily maximum of 1 portion of low-carb vegetables like cauliflower, broccoli, and eggplant

• A daily maximum of 2 portions of salad

• A full-spectrum vitamin and mineral supplement

After 12 weeks the study found that on average: 

• Participants lost at least 30 pounds!

• At the beginning of the study all 22 participants had metabolic syndrome ( co-occurrence of a number of biomarkers related disease and premature death) [20]   After just 12 weeks all participants no longer had metabolic syndrome.

• They lost 6 inches (16 centimeters) from their waist

• Their body mass index (BMI) dropped from 37 to 31.5: A change from class 2 obesity to the low end of class 1

• Their fasting blood sugar levels dropped from a pre-diabetic 118 to an ideal 91

• Good HDL cholesterol increased from 44 to 58

• Triglycerides dropped from 224 to 109

• They went from “prehypertensive” to “normotensive”

• Markers for fatty liver disease including liver enzymes and liver fat reduced, and in some cases completely resolved [21]

It is interesting to note that though most participants were still on the lower scale of obesity after 12 weeks, their metabolic syndrome was completely cured. This tells us that it wasn’t losing weight that cured the metabolic disease. Rather, these dramatic metabolic changes can be attributed to the power of the diet itself.

Alternative Versions of Mediterranean Keto

Some people gravitate to the Mediterranean keto diet because it offers many fat and protein alternatives to red meat while making space for a variety of vegetables. 

But there’s also good news for people wanting to reap the superfood benefits of red meat and organ meats while enjoying the heart-healthy benefits of Mediterranean eating. 

A 2018 study found that adding up to 18 ounces of fresh red meat to Mediterranean-style eating, is just as effective at improving heart disease risk factors including blood pressure and total and LDL cholesterol, as a meat-limiting Mediterranean diet. [22]

Mediterranean Keto Meal Plan

Coming up with a keto Mediterranean diet plan isn’t hard. Here are a few sample meal ideas.

Sample Mediterranean Keto Diet Meal Plan

Breakfast

Mediterannean keto Greek keto frittata. Loaded with healthy fat from eggs, plain full fat yogurt, feta and mozarella cheese, and olive oil. Brought to the next level of Mediterranean flavor with pepper, fresh oregano, basil, zucchini, and a modest amount of diced tomatoes. 

Lunch

Five-minute Mediterranian keto bacon lettuce wraps will keep you fueled when you’re on the go. Bacon, avocado, labeneh (middle eastern cheese from strained full-fat yogurt), mayonnaise (olive oil-based), fresh basil, lemon juice, salt, pepper. 

Dinner

Salmon with olive oil (lots), fresh rosemary, salt and pepper. Or apply these dressings while making the most of your red meat night with decadent lambchops. 

Mediterranean Keto: The Takeaway

The Mediterranean Keto diet takes Mediterranean staples like fresh unprocessed seafood, low-carb veggies, olive oil, full-fat dairy, and red wine, and tailors them to a keto macronutrient ratio. 

Most people are already familiar with the benefits of a Mediterranean diet that replaces processed foods with fresh whole foods. 

A Mediterranean keto diet takes these benefits and adds the dramatic improvements associated with ketogenic diets. These include protection against neurodegenerative diseases, many forms of cancer, metabolic disease, insulin resistance, and infertility. 

Eating the Mediterranean way

Interested in trying the Mediterranean diet? These tips will help you get started:

• Eat more vegetables. Aim for 7 to 10 servings a day of vegetables.

• Eat more seafood. Eat fish 2-3 a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.

• Reduce red meat. Substitute fish, poultry or beans for meat.

• Spice it up. Herbs and spices boost flavor and lessen the need for salt.

The Mediterranean Diet (video)

Metabolic and Vascular Effect of the Mediterranean Diet (video)

My experience with the original (non keto) Mediterrenean Diet

I tried Mediterranean Diet for about one year. But I neither lost weight, nor any of my health markers improved while on it. Things only moved in the right direction after completely eliminating sugars and starches. Sharing what I used to eat below. 

 

• Chicken sandwich with lots of veggies + avocado + olive oil (Subway)

• Sardines with lots of veggies + avocado + olive oil (Subway)

• Veggie patty with lots of veggies + avocado + olive oil (Subway)

• Salad + brown rice + beans + salsa + avocado (Chipotle)

• Carrots after each meal

• Meat every other day, 3x / week fish

• Nuts as a snack

• Skip breakfast everyday (IF)

• Dark chocolate as a snack (very little)

• Berries, apples for desert

• Whole grains only -- severely limit pasta, white bread, white rice. 

• Cruciferous vegetables + yogurt

• Salad w/ dressing (no cruton or too much cheese). 

• Roasted vegetables w/ olive oil.

• Roasted spinach w/ yogurt sauce. 

• Limit saturated fat, red meat, cheese

• Occasional eggs (omlette)

• No need for artificial sweeteners or diet coke

• No deli, sucuk, pastirma, sosis. 

• Very limited butter.