Which Is Better For You: Keto Or The Mediterranean Diet?
Both Keto and Mediterranean diets are popular for people who want to lose weight. According to Mayo Clinic, the Mediterranean diet follows people's eating patterns near the Mediterranean sea. Here you eat more plant-based foods like whole grains and vegetables with olive oil as the primary source of fat. It includes seafood and poultry as the main source of protein. This diet limits dairy and keeps red meats, saturated fats, and sugar to a minimum (via US News Health). This diet imitates countries like Italy and Greece, where people are considerably healthier and at lower risk of diseases than Americans (via Eating Well).
The ketogenic diet (or keto diet) is a low-carb, high-fat diet to help you quickly lose weight and improve your health (via Healthline). It is very similar to the Atkins or low-carb diet. This diet comprises 70% fat, 20% protein, and only 10% carbohydrates. Here, your primary source of calories is proteins (red meat, seafood), dairy (cheese, eggs), and healthy fats (nuts, avocado), and you avoid all carbs like bread, starchy vegetables, and refined sugar (via Simply Health). One big difference between the Mediterranean diet and the keto diet is that fruits need to be kept to a minimum or none in keto because they contain carbohydrates. In contrast, the Mediterranean diet encourages fruits (via Diet Doctor). Whichever diet you choose, learning the pros and cons can help you make the right decision and pick what is more suitable for your goals and lifestyle.
For a quick weight loss, choose the keto diet
The keto diet was developed in the 1920s to treat epilepsy (via Eating Well). You drastically reduce your carbohydrate intake in the keto diet and replace it with fat. The reduced amount of carbohydrates puts your body in a metabolic state called ketosis, where the name comes from. In ketosis, your body uses fat for energy instead of carbs. It claims to lower your blood sugar and insulin levels (via Healthline). According to WebMD, the keto diet is more short-term focused on weight loss than a lifestyle, and it may help insulin-related health issues like diabetes and heart diseases. When you are trying to keep your carb intake to a minimum and want a treat, you can buy keto-friendly snacks, but they are generally on the expensive side (via My Healthy Adviser). One of the keto diet cons is that it is difficult to sustain because it has many food restrictions, and there is no wiggle room or cheat days.
A registered dietitian nutritionist Liza De Fazio told Insider, "You cannot eat large amounts of meat, cheese, and fat without consequences. You can't eat this way until you die." Most physicians encourage this diet to be used for a short time, followed by a healthier and more sustainable healthy habit (Via Northwestern Medicine).
If you want a long-lasting and gradual weight loss, the Mediterranean diet is right for you
The Mediterranean diet is considered a healthier way to lose weight. Seattle-based registered dietitian Carrie Dennett told US News Health, "The Mediterranean diet is full of foods that we know from research that is good for us like fruits and vegetables, whole grains, beans, and lentils. Often, one of the primary proteins is seafood." This diet became popular after researchers found that people living in the Mediterranean were significantly healthier and had fewer health issues (via Eating Well).
The Mediterranean diet also has many health benefits. It can reduce your risk of heart disease, having a stroke, and slow down your cognitive decline (via Verywell Fit). It focuses on moderation and allows you to have a variety of foods. Even on a calorie deficit, you will feel fuller for longer because this diet incorporates fiber-rich and high-protein foods. Like all diets, there are myths related to this diet as well. People assume it can be expensive and doesn't include Asian and Mexican foods, but they are not true (via Food Network).
Keto is a restrictive diet for quick results, but the Mediterranean diet is a lifestyle
Licensed dietitian Rachel Hartley told Insider, "The Mediterranean diet pattern is a pretty big picture model." Hartley added it is more of a diet pattern that people turned into a diet. The Mediterranean diet is more of a dietary way where there are no foods that you cannot eat but it emphasizes plant-based nutrient-rich foods. In contrast, there are specific foods that you are not allowed to eat in the keto diet, and it doesn't prioritize nutrient-rich foods.
According to WebMD, the keto diet will help you lose the most weight compared to other diets in the first three to six months. One of the cons of the keto diet is that very few people can stick to it for a long time due to its restrictive nature and expense, and once you stop the diet, you can quickly regain the weight back (via Eating Well).
According to registered dietitian Sharon Palmer, "The Mediterranean diet has been around for thousands of years –- and it's the most researched diet on the planet." Palmer added that it is easier to stay on this diet because it is more inclusive of food groups and sustainable (via US News). So, in the end, it is what you are looking to achieve regarding your health and appearance. If you want a quick weight loss, choose keto and if you want a more sustainable lifestyle change, opt for the Mediterranean.