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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

⁠Keto vs Mediterranean Diet

Welcome to our comparison of the Keto and Mediterranean diets. These two dietary approaches have gained popularity for their distinct principles and potential health benefits. 

Introduction

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The Keto diet is characterized by high fat, moderate protein, and very low carbohydrate intake. Its primary goal is to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. 

1. Keto Diet Principles  

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On the Keto diet, foods such as grains, fruits, and starchy vegetables are restricted. Carbohydrate intake is typically limited to below 50 grams per day to maintain ketosis. 

2. Keto Diet Restrictions 

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In contrast, the Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, and healthy fats like olive oil. It promotes a balanced intake of nutrients for overall health. 

3. Mediterranean Diet Principles 

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The Mediterranean diet includes moderate consumption of fish, poultry, dairy, and encourages moderate consumption of red wine, while limiting red meat and sweets. 

4. Mediterranean Diet Inclusions 

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The Keto diet may lead to rapid initial weight loss due to reduced carb intake and water loss, making it popular among those seeking quick results. 

5. Weight Loss- Keto Diet 

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The Mediterranean diet supports sustainable weight loss with its focus on whole foods and balanced nutrients. It's ideal for individuals looking for a long-term, sustainable approach to weight management. 

6. Weight Loss- Mediterranean Diet 

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The Mediterranean diet is associated with reduced risk of heart disease due to its emphasis on heart-healthy fats and whole foods, making it a preferred choice for cardiovascular health. 

7. Heart Health- Mediterranean Diet 

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The impact of the Keto diet on heart health is less clear, as it may involve high saturated fat intake from animal products, which may impact cardiovascular health. 

8. Heart Health- Keto Diet 

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Both the Keto and Mediterranean diets offer unique approaches to nutrition, each with its benefits and considerations. The choice between them depends on individual preferences, health goals, and lifestyle factors. Consulting a healthcare professional or dietitian is recommended to determine the most suitable dietary approach for optimal health and well-being. 

Conclusion

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