Foods You Can Eat On A Mediterranean Keto Diet
- Healthy fats: To fill the keto fat requirement, load up on Mediterranean staples like olive oil, seeds and nuts instead of butter.
- Seafood: Fish and seafood are staples on the Mediterranean diet, and theyre good sources of protein and fat.
- Vegetables: Focus on high-fiber, nutrient veggies like leafy greens and cruciferous veggies .
- Lean meat: While the Mediterranean diet is typically low in red meat, make a keto compromise by choosing lean, lower-fat varieties.
- Dairy: Eat dairy in moderation, and choose options like feta cheese, Greek yogurt and Parmesan.
The Mediterranean Ketogenic Diet Food List
The Mediterranean keto diet primarily consists of these foods:
- Mediterranean protein sources fatty fish, seafood, poultry, and eggs
- Fats/oils olive oil, avocado oil, and MCT oil
- Low-carb vegetables leafy greens, cruciferous vegetables, and other low carb veggies >
- Low-carb fruits avocados, olives, and tomatoes
- Common Mediterranean flavorings paprika, cumin, cinnamon, oregano, coriander, anise, Spanish saffron, lemon or lime juice, mint, parsley, garlic, etc.
Foods you can eat in moderation:
- Nuts and seeds macadamia nuts, brazil nuts, pecans, flaxseeds, and chia seeds are the lowest carb options.
- High-fat dairy hard full-fat cheeses, full-fat low-carb yogurt, heavy cream, etc.
- Low-carb fruits low-carb berries, melon, and other low-carb fruits >
- Red meat beef, pork, veal, lamb, etc.
- Saturated fat-rich fats/oils coconut oil, butter, ghee, and animal fats
If necessary, limit these common keto foods to help lower LDL cholesterol numbers:
- Fatty cuts of red meat
Foods to avoid:
- Grains wheat, corn, rice, cereal, etc.
- Legumes lentils, black beans, peas, etc.
- Sugar honey, agave, maple syrup, etc.
- Fruit apples, bananas, oranges, etc.
- Tubers potato, yams, etc.
Also Check: Healthy Recipe Of The Month
Chicken Cutlets With Roasted Red Pepper & Arugula Relish
Carbs are a key component of a healthy diet, but for those days when you want to scale back a little and focus more on veggies and proteins, these easy 30-minute dinners that follow the principles of the Mediterranean diet are delicious options. These recipes are lower in carbs without totally eliminating them, with 15 grams of carbohydrates or less per serving, and incorporate plenty of veggies, lean proteins and healthy fats. Research shows the Mediterranean diet can do everything from improving heart health to reducing risk of depression, and with delicious recipes like our Chicken Cutlets with Roasted Red Pepper & Arugula Relish and Pesto Salmon, it’s an easy eating pattern to follow.
You May Like: Good Dinner Recipes For Kids
Bible Verse Of The Day
Dont Miss: Bloody Mary Titos Recipe
Is A Mediterranean Diet Effectivefor Weight Loss
If you want to lose weight, a Mediterranean diet may be a good option but a low-carb Mediterranean diet is likely even better.
In a review comparing different clinical trials in adults with type 2 diabetes, people who followed a Mediterranean diet for 12 months lost an average of 13.5 pounds .14Other studies suggest that Mediterranean diets can help people lose weight and reduce their waist size.15
One review of five Mediterranean diet trials found this dietary pattern was more effective than low-fat diets for weight loss but not more effective than low-carb diets for weight loss.16 And results from a separate trial suggest that a low-carb Mediterranean diet can help people lose more weight than a classic Mediterranean diet.
In that trial, 259 overweight people with diabetes followed a low-carb Mediterranean diet or a classic Mediterranean diet for one year. At the end of the study, people in the low-carb group lost 22 pounds , while those in the other group lost 16 pounds .17
In smaller trials, a ketogenic Mediterranean diet has shown impressive weight loss results.18 Although the evidence from these studies is considered weaker than randomized trials that have a control group, strong research shows that keto diets can help people lose weight.19
What does a ketogenic Mediterranean diet look like? In trials, people consumed meat, seafood, eggs, olive oil, cheese, above-ground vegetables, and in some cases red wine.
Also Check: Healthy Recipes To Help You Lose Weight
Cooking With Cast Iron Skillet
As I mentioned above, this recipe for Greek chicken salad bowls is from a keto cookbook that focuses on cooking with a cast iron skillet. I personally love a good cast iron pan as its a bit like a Swiss Army Knife in the kitchen.
- You can a cast iron skillet in the oven, on the stove or over a campfire.
- You can use it to grill meat, bake a frittata or make a cookie.
- Its an investment BUT it is practically indestructible and will you a lifetime as long as you take good care of it.
- If youre short on space, it can save you some by serving multiple purposes.
- Its nontoxic! Unlike nonstick cookware, cast iron contains no harmful chemicals like PFOA, making cast iron the perfect choice for a health-minded kitchen.
Even though the chicken for this dish was grilled in one of these marvellous skillets, you can use your regular frying pan or the barbecue grill to achieve similar results!
Eat Smaller Portions Of Beans
Beans and legumes are a great source of plant-based protein and an excellent source of fiber in the Mediterranean diet, but theyre also high in carbohydrates. Enjoy beans on a low-carb diet in small amounts and look to obtain more fiber from other lower-carbohydrate plant sources like berries, chia seeds, avocados and green beans.
You May Like: 2 Years Old Baby Food Recipe
The Case For The Mediterranean Ketogenic Diet: The Best Of Both Worlds
In 2008, researchers from Spain sought to explore the potential impact of combining the ketogenic diet with the Mediterranean diet. Their diet plan featured these primary characteristics:
- Unlimited calories .
- Olive oil as the major source of added fat, with over 2 tablespoons consumed per day.
- Green vegetables and salads as the primary carbohydrate source.
- Fish was the major source of protein.
- Participants also drank a moderate amount of daily wine .
The researchers called this a Spanish Ketogenic Mediterranean diet, and it resulted in changes youd expected from a standard keto diet, including significant decreases in body fat, blood pressure, glucose, and triglycerides.
The most noteworthy finding, however, was what happened to each subjects cholesterol numbers. On average, there was a reduction in LDL cholesterol and an increase in HDL cholesterol .
In other words, the Spanish Ketogenic Mediterranean diet mitigated the increase in LDL cholesterol commonly experienced as a result of standard keto dieting while keeping its HDL boosting benefits. This indicates that consuming more unsaturated fat-rich foods like fish and olive oil and less saturated fat from other animal foods while restricting carbs may be a suitable strategy for those who struggle with unhealthy cholesterol levels.
- Significant reductions in total cholesterol
- Significant decreases in LDL cholesterol
- Increases in HDL cholesterol
Recommended Reading: Easy Anti Inflammatory Diet Recipes
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.
Article Sources
You May Like: Salt Water Flush Recipe For Weight Loss
Who Would Benefit Most From Switching To A Mediterranean Ketogenic Diet
The paucity of research on how the Mediterranean keto diet affects different populations makes it difficult to determine who would gain the most from following this dietary approach. However, there is enough evidence to make a few speculations.
People who may benefit more from the Mediterranean keto diet vs. a standard keto diet are:
How To Implement A Low
If youre looking to try a low-carb, high-fat Mediterranean eating plan, here are a few things to keep in mind.
Related: Make These 7 Lifestyle Changes for a Healthier Heart
Begin to reduce your portion of carb by 50% of current intake at meals and supplement with additional fat included with the meal, such as extra virgin olive oil added to protein or vegetables, avocado, nuts or seeds included in each meal, choose fatty fish more oftenideally two to four meals per week, says Zumpano.
Healthy Now Newsletter
Also Check: Nature’s Recipe Canned Dog Food
Health Benefits Of A Low
Research shows the Mediterranean diet can improve your health. Plus, the Mediterranean way of eating paired with a lower-carb diet may be particularly beneficial for people with diabetes.
Whatever your reason for trying a Mediterranean diet, youre sure to love the rich flavors in the breakfast, lunch, dinner, and snack recipes in this low-carb and keto Mediterranean recipe collection.
The Keto Diet Vs The Mediterranean Diet: Significant Similarities
When we compare the keto diet and Mediterranean diet to westernized diets, many similarities arise that help us understand why these two vastly different approaches can both improve health substantially.
The four similarities worth noting are:
- They benefit similar aspects of health. Both diets, when compared to westernized low-fat diets, help us improve several important biomarkers for overall health, such as cholesterol, triglycerides, blood sugar, and blood pressure levels.
- They provide us with similar long-term weight loss results. Although the keto diet typically yields more weight loss in the short-term, studies indicate that both diets achieve similar weight loss after 1-2 years.
- They both have similar adherence levels. Although the keto diet looks more restrictive than the Mediterranean diet on paper, research indicates that it has roughly the same drop-out rates as other diets in dietary intervention trials . This may suggest that diet adherence depends more heavily on individual differences than on how much a diet restricts specific foods or macronutrients.
- They both are biased toward clean eating. Both keto and Mediterranean diets tend to avoid all heavily processed foods and derive most of their calories from minimally processed, high-quality whole foods. This simple shift in food quality is one of the critical factors responsible for the many health benefits these diets have in common.
Don’t Miss: High Protein Low Sugar Smoothie Recipes
Pin Mediterranean Low Carb Broccoli Salad
If I had to pick a salad to define my life, it would be broccoli salad.
Im not really sure what situation would require me to actually have to do that. But, HEY, everything is hypothetical.
Anyway.
Broccoli salad. Whether its an Asian healthy broccoli salad, a Greek healthy broccoli salad or even a healthy broccoli salad with cashew curry dressing, I will take a WHOLE BOWL PLEASE. Even if you add apples to make a Healthy Broccoli Apple Salad with Greek Yogurt I wont be mad at you for adding fruit to my vegetables.
And this keto broccoli salad?
ALL THE SAME LOVIN FEELINS FOR THIS BOWL OF MINI TREES.
From the creamy swirls of muscle-buildin Greek yogurt goodness to the zesty lemon, tangy bursts of artichoke, the crunchy sunflower seeds, salty olives and those chewy sun-dried tomatoes, BURSTING with fresh, flavorful herbs, this little broccoli bowl is BANGIN.
BANGIN for your taste buds, but also youll be BANGIN this recipe out of your kitchen in the sense that its SO quick and easy to make.
Bing-BANG-done, kinda thing.
You get it now.
Its pretty much just a little chop, a little dice, a little stir-stir-stir, some good bonding time with the refrigerator to get the flavor action going and WHAM- DONE.
Your ideal simple side dish? Im gonna go with a HARD yes on that one. Especially if you serve it alongside Greek Healthy Turkey Quinoa Stuffed Bell Peppers!
Or, if quinoa isnt you thing, maybe some Mediterranean grilled stuffed peppers?
F
Get Creative With Protein
While the Mediterranean diet heavily favors seafood , you can opt for lean land-based animal proteins, such as chicken breast, pork and turkey. Dont forget about plant-based protein sources, too. For example, a dollop of hummus offers protein and fiber , and it makes a great dipper for healthy, low-carb vegetables or a tasty, creative coating for lean chicken breast. Omelets and frittatas filled with vegetables are also great options for breakfast, lunch or even dinner on a low-carb Mediterranean diet.
Don’t Miss: Pineapple Tea Recipe To Lose Weight
Low Carb Mediterranean Diet Chicken Recipe With Tabbouleh
- 1 1/2 lb chicken thighs, fat trimmed
- 1 tablespoon olive oil
How Much Can Fit Into A Handful
Some of these veggies contain more carbs than others, but the amount is lower than in a potato, rice, wheat, barley etc Additionally, how much can fit in a handful of mixed veggies? Not a lot at all! It is enough to lift up the flavour, texture and overall feeling. The meal is still Low Carb but feels more relaxed and plentiful. Always make your meals colourful, attractive and inviting this is something we borrowed from Mediterranean cooking.
Recommended Reading: Glow Recipe Plum Plump Hyaluronic Serum
You May Like: Healthy Hidden Valley Ranch Dressing Recipe
Mediterranean Keto Diet Meal Plan
This meal plan can be easily customized. It doesnt call for eating a lot of lunch leftovers . Eat more leftovers to cut down on cooking time .
If you want to meal-prep, breakfast on day 1 and lunch on days 2-7 can all be made ahead of time.
Every day includes breakfast, lunch, dinner, and one no-prep snack. Total time spent in the kitchen varies from 40 to 70 minutes per day.
Feel free to make substitutions .
Lets get started!
Why This Recipe Works:
- Everything goes into an iron skillet or pan for a easy clean up one pot meal!
- Use chicken thighs or breasts depending on your preference.
- Sun dried tomatoes add a burst of color use red bell peppers or pimentos if desired.
- Low carb as is- serve over couscous for others as desired.
- Ready in about 30 minutes!
Recommended Reading: Campbell Soup Chicken Dinner Recipes
Also Check: Recipes For People With Crohns
About The Cast Iron Keto Cookbook
Alex and Lauren Lester from the blog Cast Iron Keto have put out a book by the same name containing 75 recipes for low-carb, one-pot dishes made in our most beloved kitchen tool the cast iron skillet. If youre looking to simplify the cleaning process and maximise flavour while keeping things keto, this book is unquestionably for you.
The book is divided into six sections: land, sea, date night, brilliant bowls, sensational salads, Meatless Mondays: vegetarian. The cast-iron skillet is either used to cook the whole dish as a one-pot creation or to make one of the key elements of the dish
What You Will Be Reducing Or Cutting Out To Be On A Low Carb Mediterranean Diet:
Most sweeteners especially sugar and brown sugar.
Most grains especially anything ultra processed.
Many bean dishes. This is unfortunate as beans are a large part of the Mediterranean Diet. As I said before, this is only temporary and beans can still be eaten, but you want to pay attention to how many carbs are in the beans you are eating.
Most starchy vegetables such as potatoes, carrots and sweet potatoes. Personally, I find these to all be helpful for weight loss even if they are higher in carbs, but if you want to be super strict then they should be at least reduced.
Sweeter fruits
Recommended Reading: Jack Daniels Fire Whiskey Recipes
Ways To Make The Mediterranean Diet Low
The Mediterranean diet emphasizes plant-based eating, focusing on foods like colorful veggies, whole grains, heart-healthy fats like olive oil, omega-3 rich seafood, nuts and moderate amounts of lean meat. Studies show the diets health benefits include better heart health, brain health and improved longevity, which is why it consistently tops the US News & World Reports ranking of the best diets.
Its also easy to modify the diet to include a variety of healthy staples from different cuisines and adapt to a low-carb diet.
Brave The Dairy And Dont Skimp On The Olive Oil
Theres a common misconception that dairy is bad for you. Whats good is that recent studies are not correcting this. Why would it be included in the worlds healthiest diet in the first place? For one, nothing beats the health benefits of Greek yogurt, especially when it comes to promoting optimal digestion, besides making you feel fuller or providing more energy.
And who can forget olive oil, which is practically a staple of this diet? Olive oil already has a reputation for promoting heart health, thanks to it being a potent source of healthy fats. If theres one oil you should drizzle freely on your salads, cooked meals, and side dishes, its olive oil.
Don’t Miss: Bush’s Chili Beans Recipe On Back Of Can