Is the Mediterranean better than the Keto diet? The Keto diet is one of the oldest diet plans that are still relevant today. In fact, there has been a surge in popularity of the Keto diet thanks to its effectiveness in weight loss. On the other hand, the Mediterranean diet was voted as the best dietary plan of the year. It mainly advocates plant-based foods, and fresh fruits as well as the consumption of lean proteins. It discourages the intake of processed foods and is often perceived as a way of eating rather than a conventional diet. Is it better than Keto?
To effectively respond to this question, it is essential to have a clear understanding of how each of the two plans works, as well as the similarities and differences between them. Let us start with the Keto diet.
Ketogenic Diet
Keto is a diet plan that advocates the intake of low carbs, moderate proteins, and high fat. In other words, it is a low carb diet. In general, a maximum of 5% of calories consumed should be obtained from carbohydrates, about 20-30% from protein, and around 70-80% from fat. It can also be said to be a high-fat diet. Nevertheless, many people mistake it as a high protein diet plan, and as a result they fail to gain its benefits as far as weight loss is concerned.
When the body is deprived of carbohydrates, the role of energy production is shifted to fats. The liver breaks down fats to produce substances known as ketones, which are now used as fuel. The state during which the body uses ketones for energy is referred to ketosis. For effective weight loss, this state has to be maintained.
What happens when you do not consume the macronutrients mentioned above in the right proportion? The concept of biology will help us here. Carbohydrates are the primary sources of energy, and so they will be used if consumed in more significant proportions. This means you will come out of ketosis. The issue of weight loss will now be a mere dream rather than a reality for you, even if you keep consuming keto-friendly foods. With more protein consumption, the body assumes it is under starvation. The proteins will be converted to sugars, and as a result you will be out of ketosis.
To maintain the state of ketosis, you must consume keto-friendly foods. So, what are they? Keto-friendly foods contain less than 25 of net carbs. This immediately leads us to another question – what are net carbs? They are the number of carbs that the body can possibly absorb from fiber contained in a particular food. Do you want to give keto a try? All you need is to visit simpleketotest.com and you will have a customized diet plan.
Mediterranean Diet
As we mentioned at the outset, this diet plan advocates the consumption of natural foods only. It encourages the intake of healthy foods such as fruits and vegetables. Additionally, lots of fish is encouraged here.
Unlike traditional diets, this one does not involve strict rules and those boring foods. Instead, it is a practical food approach that includes eating and drinking. As we mentioned at the outset, it is perceived as a lifestyle and not a diet. Interestingly, the diet is supported by several scientific research studies. Studies have shown that the Mediterranean diet can enhance cognition, lessen cancer risk, and boost cardiovascular health, among other benefits.
However, is with any change in eating habits, you should begin slowly and progress gradually. Start by eating as you normally do and gradually introduce more fruit, vegetables, and lean proteins to your menu, especially fish. Also, cut down on your intake of process foods until you are not consuming them at all.
Healthy fats should always be a part of your diet. They should be obtained from unsaturated sources such as seeds, vegetable oils, avocado, and fish oils. For example, olive oil, a monounsaturated fat, is a popular choice in the Mediterranean countries. It has a lot of health benefits, such as lessening the levels of LDL cholesterol, i.e. ‘bad’ cholesterol.
While there are no strict limitations on what to consume, you should keep refined grains, refined oils, and very processed foods to a minimum.
The Differences between the Two
The following are some of the notable differences between the two:
- While both diets plan advocates high fats, the fats are of different types. Even though the Mediterranean diet is perceived as a high-fat one, its measure of high fats is significantly lower compared to the Ketogenic diet. Additionally, Keto is so restrictive that it can be challenging to get sufficient quantities of other essential macronutrients.
- While the Mediterranean diet includes nutrient-rich diets, the Ketogenic diet doesn’t. The Mediterranean diet focuses on whole grains and legumes, as well as other fiber-rich carbs; the keto diet doesn’t.
- The Keto diet demands that you track your food intake. There is no such emphasis on the Mediterranean diet. In the Mediterranean diet, you will not be required to take notes on the number of calories and carbs, unlike the Ketogenic diet.
- Both diets regulate the intake of sugar, though differently. The Mediterranean does not actually restrict the consumption of sugar, unlike Keto. Instead, it encourages the intake of fresh foods.
Is Mediterranean Diet Better than Ketogenic Diet?
What do you think? With an emphasis on only healthy fats, the Mediterranean lifestyle of eating has been found useful in controlling the levels of cholesterol. Besides, it is not as restrictive as the Ketogenic diet. It is the lower level of strictness that gives it an edge over the Keto diet. With Keto, you will be required to regulate the intake of carbs. If you do not do this, you will quickly come out of ketosis.
Let’s see whether we have a verdict here. The Ketogenic diet is beneficial in a number of ways. It facilitates weight loss effectively. Nevertheless, it can be complicated to maintain. If you intend to enhance your overall health, the Mediterranean diet, especially when supplemented with workouts can serve you better. You can achieve all your weight loss objectives. You can achieve all your weight loss objectives.