In this article, you will find information about the Mediterranean keto diet, meal plans, and the health benefits associated with it.
The Mediterranean keto diet has a number of benefits for people who are concerned with their health. In this article, you’ll find information about the diet, meal plans, and health benefits.
We’ll also explore what to avoid and what foods to eat on the Mediterranean diet. Then we’ll examine how to make the diet work for you.
What is the Mediterranean keto diet?
The Mediterranean keto diet is a low-carb diet that emphasizes foods that are found in Mediterranean regions. This includes a variety of fruits and vegetables, red wine, olive oil, and fish and meat.
The diet has been shown to reduce the risk of diabetes, heart disease, and obesity. It also encourages eating slow and deliberately.
The Mediterranean keto diet has a few key differences from other types of low-carb diets. One of them being that, Mediterranean diets allow you to eat all types of fruits and vegetables, including beans and whole grains. These foods provide the majority of your daily calorie intake.
Fish and poultry are commonly included, and most fat comes from olive oil and some dairy products. It also allows moderate amounts of red wine and is low in refined sugar and packaged foods.
Mediterranean ketogenic diet
A Mediterranean ketogenic diet can help you lose weight and reverse a variety of conditions. It can reverse high blood pressure and even type 2 diabetes.
This diet also promotes brain health and is loaded with healthy fats from fish and vegetables. It also focuses on whole foods and a lower carbohydrate intake.
The diet emphasizes the consumption of fruits, vegetables, and nuts, as well as olive oil and whole grain products. It also limits red meat and full-fat dairy products.
You should also avoid eating too much processed and fried food, and sweets. This diet may be difficult for people used to eating a high-carb diet.
A modified Mediterranean ketogenic diet may also help prevent obesity, hypertension, and diabetes. It is also linked to a lower risk of Alzheimer’s disease. You should aim to eat at least half of your animal protein in the form of fish, and the other half of your animal proteins should come from other sources.
Mediterranean diet meal plan
The Mediterranean diet is packed with low-carb, minimally processed foods that are great for your health. Most people report feeling fuller longer than they did before, and fewer cravings.
The meal plan can be easily adapted to suit your own tastes and needs. For example, you can include starch-free bread and olive oil in your meals to add flavor and variety. You can also add double portions of vegetables to your meals.
The main food groups of the Mediterranean diet are fish, vegetables, legumes, and whole grains. The majority of calories are carbohydrates, with some protein coming from seafood and poultry.
Fats are mostly found in olive oil and certain dairy products, but moderate red wine is encouraged. As a general rule, you should avoid processed foods, refined sugar, and packaged foods.
7 Day Mediterranean diet plan
The following is a sample keto Mediterranean meal plan from Ruled.me that is intended to give you an idea of what a typical week of meals would look like.
Monday
- Breakfast: 1-2 slices of Keto Zucchini Bread with Walnuts (with keto-friendly peanut butter or homemade macadamia nut butter on top to increase fat intake)
- Lunch: 1 serving of Maple Shrimp Salad
- Dinner: 1 serving of Low Carb Walnut Crusted Salmon
- Side Dish: 1-2 servings of Lemon Roasted Spicy Broccoli
- Dessert (optional): pick any dessert from above and use it to fulfill your macronutrient needs.
Tuesday
- Breakfast: 1-2 servings of Low Carb Spicy Baked Eggs with Cheesy Hash
- Lunch: 1-2 servings of Salmon Lettuce Cups with Lemony Basil Spread
- Dinner: 1 serving of Chicken Tender Lazone
- Side Dish: 1 serving of Raspberry Pecan Salad
- Dessert (optional): pick any dessert from above and use it to fulfill your macronutrient needs.
Wednesday
- Breakfast: 1-2 servings of Vegan Keto Porridge
- Lunch: 2 servings of Spinach Watercress Keto Salad (if needed, top with fish or chicken to increase protein intake)
- Dinner: 1 serving of Zingy Lemon Fish
- Side Dish: 1 serving of Fiesta Slaw with Avocado Lime Dressing
- Dessert (optional): pick any dessert from above and use it to fulfill your macronutrient needs.
Thursday
- Breakfast: 1-2 servings of Salmon Benny Breakfast Bombs
- Lunch: 2 servings of Egg Salad Stuffed Avocado
- Dinner: 1-2 servings of Zucchini Ribbons & Avocado Walnut Pesto (if needed, top with fish or chicken to increase protein intake)
- Side Dish: 1-2 servings of Roasted Celery and Macadamia Cheese
- Dessert (optional): pick any dessert from above and use it to fulfill your macronutrient needs.
Friday
- Breakfast: the leftover serving of Low Carb Spicy Baked Eggs with Cheesy Hash with 1-2 slices of Keto Zucchini Bread with Walnuts (with keto-friendly peanut butter or homemade macadamia nut butter on top to increase fat intake)
- Lunch: 1 serving of Maple Shrimp Salad
- Dinner: 1 serving of Low Carb Walnut Crusted Salmon
- Side Dish: 1 serving of Raspberry Pecan Salad
- Dessert (optional): pick any dessert from above and use it to fulfill your macronutrient needs.
Saturday
- Breakfast: 1-2 servings of Salmon Benny Breakfast Bombs
- Lunch: 2 servings of Egg Salad Stuffed Avocado
- Dinner: 1 serving of Zingy Lemon Fish
- Side Dish: 1 serving of Roasted Celery and Macadamia Cheese
- Dessert (optional): pick any dessert from above and use it to fulfill your macronutrient needs.
Sunday
- Breakfast: 1-2 servings of Vegan Keto Porridge
- Lunch: 1-2 servings of Salmon Lettuce Cups with Lemony Basil Spread
- Dinner: 1-2 servings of Zucchini Ribbons & Avocado Walnut Pesto (if needed, top with fish or chicken to increase protein intake)
- Side Dish: 1-2 servings of Lemon Roasted Spicy Broccoli
- Dessert (optional): pick any dessert from above and use it to fulfill your macronutrient needs.
Mediterranean diet Food list
- Olive oil
- Fish, including canned and frozen fish
- Beans and lentils
- Fresh and frozen fruits and vegetables
- Herbs
- Whole grains, like oatmeal, quinoa, whole-wheat pasta and brown rice
- Red wine, in moderation
- Nuts, seeds and nut butters
- Eggs
- Fermented dairy, like kefir and yogurt
What to eat on the Mediterranean diet
- Vegetables: spinach, arugula, broccoli rabe, kale, tomatoes, broccoli, carrots, Brussels sprouts, onions, garlic, cucumber, cauliflower, bell peppers, artichokes, zucchini, eggplant, squash, mushrooms, celery, fennel, cabbage, leeks, beets, potatoes, sweet potatoes, turnips, etc.
- Fruits: grapes, lemons, oranges, berries, figs, melons, peaches, plums, apples, pears, grapefruit, pomegranate, apricots, avocados, olives, etc.
- Nuts & seeds: walnuts, almonds, pistachios, pine nuts, hazelnuts, cashews, sesame seeds, sunflower seeds, pumpkin seeds, etc.
- Legumes: lentils, chickpeas, beans, peas, peanuts, etc.
- Grains: quinoa, barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheat berries, whole grain breads, pasta (preferably whole grain), etc.
- Dairy: yogurt, cottage cheese, feta cheese, Parmesan cheese, ricotta cheese, mozzarella, etc.
- Eggs: chicken eggs, duck eggs, quail eggs, etc.
- Seafood: sardines, anchovies, salmon, tuna, trout, mackerel, halibut, sea bass, shrimp, oysters, mussels, clams, crab, etc.
- Meats: chicken, turkey, duck, etc. (limit red meat to a few times per month)
- Flavorings & condiments: olive oil, avocado oil, balsamic vinegar, red wine vinegar, honey, salt, pepper, cayenne, turmeric, ginger, oregano, thyme, rosemary, mint, cumin, dill, parsley, paprika, bay leaves, basil, sage, cinnamon, cloves, nutmeg, etc.
- Beverages: water, tea, coffee, and red wine (in moderation: 1 glass per day for women, 2 glasses for men)
- Foods to avoid or limit: highly processed foods, including foods and beverages containing excess added sugars, refined grains, trans fats, and refined vegetable oils (soybean oil, corn oil, etc.)
Health benefits of the Mediterranean diet
- It promotes heart health and increased life span.
- It promotes healthy weight and metabolism.
- Improves brain health
- It’s been shown to reduce cancer risk.
- It’s good for your memory and mood.
- It’s good for your gut.
Studies have shown that the Mediterranean diet is good for your heart. Researchers have found that the diet can reduce your risk of heart disease by 20%.
It also protects against type 2 diabetes and is high in fiber, which can help you maintain a healthy weight. The Mediterranean diet is high in protein, but you should still consume a moderate amount of carbs.
This diet also helps you lower your cholesterol. Researchers found that the diet helped reduce the levels of “bad” LDL cholesterol. The diet was also associated with lower levels of triglycerides, another type of blood fat that contributes to hardening arteries.
Conclusion
The Mediterranean ketogenic diet is a great way to lose weight naturally and boost your health in the long term. It includes a large variety of low-carbohydrate foods that are high in protein and healthy fat. This diet allows you to enjoy a variety of meat, poultry, fish, nuts, and avocados.
The Mediterranean diet is closely related to the Blue Zones and Longevity Diets. Both diets reduce blood glucose levels and have similar weight loss results. Both diets are heart-healthy and feature a wide variety of fruits and vegetables. However, there are some health risks associated with these diets.
A Mediterranean keto diet is low in carbohydrates and emphasizes fresh, whole foods that are rich in monounsaturated fats and omega-3 fatty acids.
Healthline reports that Omega-3 fatty acids have a number of powerful health benefits for the body and the brain.
This type of diet is known to normalize blood sugar levels and protect against heart disease, diabetes, and many types of cancer. It has also been proven to help reduce blood pressure and cholesterol levels.
