For most people, diet and exercise go hand in hand. If you’re shopping for a treadmill to help you lose weight, then you’re probably interested in nutrition as well. Two of the biggest terms in the field right now are “Keto Diet” and “Mediterranean diet,” and with good reason. I’ve had experience with both of these as a bodybuilding competitor and editor and can tell you right off the bat there’s a huge difference.
Depending on your own nutritional goals, there’s a right answer here when considering these two dietary regimens. While both diets have shown promise, they differ significantly in their approach to food and their effects on the body. In fact, you could sum up the issue by saying that the Mediterranean diet is more about the menu selections, whereas the ketogenic diet is about the specific macronutrient profile of your diet. The Mediterranean diet is part of an overall lifestyle plan, whereas the ketogenic diet is incredibly stringent in its requirements to work.
In this article, we’ll delve into the details of each diet, comparing their principles, benefits, drawbacks, and long-term sustainability.
The Mediterranean diet emphasizes a specific list of ingredients and food choices. Photo by Shutterstock
The Mediterranean Diet: A Lifestyle of Healthy Eating
The Mediterranean diet is more than just a diet; it’s a way of life inspired by the traditional eating habits of people living in countries bordering the Mediterranean Sea. This region has historically exhibited lower rates of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers, which has been attributed, in part, to their dietary patterns.
Core Principles of the Mediterranean Diet
The Mediterranean diet emphasizes whole, unprocessed foods and prioritizes a balanced intake of foods associated with the Mediterranean Sea region. Key components include:
- Abundant plant-based foods: The foundation of this diet consists of a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods provide essential vitamins, minerals, antioxidants, and fiber.
- Healthy fats: Olive oil is the primary source of fat, rich in monounsaturated fatty acids, which have been linked to improved heart health. Other sources of healthy fats include avocados, nuts, and seeds.
- Moderate intake of fish and poultry: Fish, particularly fatty fish like salmon, mackerel, and sardines, are consumed several times a week. Poultry is eaten in moderation.
- Low intake of red meat: Red meat is consumed sparingly, typically only a few times per month.
- Dairy in moderation: Dairy products, such as cheese and yogurt, are consumed in moderate amounts.
- Limited added sugars and processed foods: The diet discourages the consumption of sugary drinks, processed snacks, refined grains, and foods high in saturated and trans fats.
- Wine in moderation: Red wine is traditionally consumed in moderation with meals.
- Emphasis on lifestyle: The Mediterranean diet is often accompanied by a lifestyle that includes regular physical activity, social interaction, and mindful eating.
Benefits of the Mediterranean Diet
Extensive research has supported the numerous health benefits associated with the Mediterranean diet. This article, “The Mediterranean Diet and Health: A Comprehensive Overview,” published in the August 2021 edition of the Journal of Internal Medicine, is just one of many to explain the overwhelming nature of this phenomenon. These benefits include:
- Heart health: The diet’s emphasis on healthy fats, whole grains, and antioxidants has been shown to reduce the risk of heart disease, stroke, and high blood pressure.
- Weight management: While not specifically designed for weight loss, the Mediterranean diet’s focus on whole foods and balanced macronutrients can promote satiety and aid in maintaining a healthy weight.
- Diabetes prevention and management: The diet’s emphasis on fiber-rich foods and healthy fats helps regulate blood sugar levels, reducing the risk of type 2 diabetes and improving glycemic control in those who already have the condition.
- Brain health: The antioxidants and healthy fats in the Mediterranean diet may help protect against cognitive decline and reduce the risk of Alzheimer’s disease.
- Reduced risk of certain cancers: Some studies have suggested that the Mediterranean diet may be associated with a lower risk of certain cancers, including breast, colorectal, and prostate cancer.
- Improved gut health: The high fiber content of the diet promotes a healthy gut microbiome, which is essential for overall health.
- Longevity: Adherence to the Mediterranean diet has been linked to increased longevity and a reduced risk of overall mortality.
Drawbacks of the Mediterranean Diet
Despite its numerous advantages, the Mediterranean diet also has some potential drawbacks:
- Calorie intake: Depending on portion sizes and food choices, the Mediterranean diet can be relatively high in calories, particularly due to its emphasis on healthy fats. Individuals seeking weight loss may need to be mindful of their overall calorie intake.
- Time and effort: Preparing meals based on the Mediterranean diet often requires more time and effort than relying on processed foods or fast food.
- Cost: Access to fresh, high-quality ingredients, such as olive oil, fish, and a variety of fresh produce, can be expensive in some areas.
- Wine consumption: While moderate wine consumption is traditionally part of the Mediterranean diet, it may not be suitable for everyone. Some individuals may need to avoid alcohol due to medical conditions or personal preferences.
Sample Mediterranean Diet Breakfast:
| Shakshuka | Yields: 4 servings | Prep Time: 35 minutes |
| 2 Tbsp. olive oil | First: Heat up the oven to 400°F. Put olive oil in an oven-safe skillet on medium. Add onion and sauté until golden brown and tender, 8 minutes. Stir in garlic, cumin and ½ teaspoon each salt and pepper and cook 1 minute. Stir in tomatoes, transfer to oven and roast 10 minutes. | Nutritional information:
235 calories, 16.5 grams of fat (4 grams of saturated fat), 14 grams of protein, 8 grams of carbohydrates, 2 grams of fiber |
| 1 yellow onion, finely chopped | Next: Remove pan from oven, stir, then make 8 small wells in vegetable mixture and carefully crack 1 egg into each. Bake eggs to desired doneness, 7 to 8 minutes for slightly runny yolks. Sprinkle with spinach and, if desired, serve with toast. | |
| 1 clove garlic, finely chopped | ||
| 1 Tsp. ground cumin | ||
| Kosher salt and pepper | ||
| 1 lbs. tomatoes | ||
| 8 eggs | ||
| 1/4 cup of spinach | ||
The Ketogenic Diet features a unique strategy involving daily macronutrients. Photo by Shutterstock
The Ketogenic Diet: A High-Fat, Low-Carb Approach
The ketogenic diet, commonly referred to as the “keto” diet, is a high-fat, very low-carbohydrate diet that forces the body into a metabolic state called ketosis. This diet was initially developed in the 1920s to treat epilepsy in children and has since gained popularity as a weight-loss strategy. Like the Mediterranean diet, the keto diet has been well researched. One example of those studies is here in the 2022 Journal of Signal Transduction and Targeted Therapy, “Ketogenic Diet for Human Diseases: The Underlying Mechanisms and Potential for Clinical Implications.”
Core Principles of the Ketogenic Diet
The ketogenic diet drastically restricts carbohydrate intake, typically to less than 50 grams per day, while significantly increasing fat consumption. This macronutrient shift alters the body’s primary fuel source from carbohydrates to fat. This is a radically different approach to dieting than most people use, which is to eliminate fat and increase the grams of protein consumed. Below is a sample keto weight loss plan for a 40-year-old male, standing 5’10” and weighing 200 pounds. It’s designed to help him get to 175 pounds by losing 1 pound per week.
| Demographics | Ketogenic Diet | Typical High Protein Diet |
| Gender: Male | Total Calories: 2,553 per day | Total Calories: 1,998 per day |
| Age: 40 | Fat Calories: 1,540 per day | Fat Calories: 540 per day |
| Height: 5’10” | Carbohydrates: 102.64 per day | Carbohydrates: 708 per day |
| Exercise Schedule: 2-3 times per week | Protein: 410.6 per day | Protein: 750 per day |
| Weight: 200 pounds | ||
| Target Weight: 175 pounds |
Key components include:
- Very low carbohydrate intake: Carbohydrates, including grains, legumes, fruits, and starchy vegetables, are severely limited.
- High fat intake: Fat becomes the primary source of energy, comprising approximately 70-75% of total daily calories. Sources of fat include meat, fish, eggs, cheese, nuts, oils, and avocados.
- Moderate protein intake: Protein intake is moderate, typically accounting for 20-25% of daily calories.
- Ketosis: The drastic reduction in carbohydrates leads the body to break down stored fat into molecules called ketones, which are then used as fuel. This metabolic state is known as ketosis.
Benefits of the Ketogenic Diet
The ketogenic diet has been associated with several potential benefits, particularly in the short term:
- Weight loss: The keto diet can lead to rapid weight loss, primarily due to water loss and the appetite-suppressing effects of ketones.
- Improved blood sugar control: The restriction of carbohydrates can significantly lower blood sugar levels, which can be beneficial for individuals with type 2 diabetes or insulin resistance.
- Reduced seizures: The ketogenic diet remains an effective treatment for drug-resistant epilepsy in children.
- Potential benefits for other conditions: Some studies suggest that the keto diet may have potential benefits for other conditions, such as polycystic ovary syndrome (PCOS), Alzheimer’s disease, and certain types of cancer, but more research is needed in these areas.
Drawbacks of the Ketogenic Diet
The ketogenic diet also has several potential drawbacks and risks, particularly in the long term:
- “Keto flu”: During the initial phase of the diet, some individuals may experience a cluster of symptoms known as the “keto flu,” which can include fatigue, headache, nausea, irritability, and constipation.
- Nutrient deficiencies: The restriction of various food groups, such as fruits, grains, and legumes, can lead to deficiencies in essential vitamins, minerals, and fiber.
- Digestive issues: The low fiber content of the keto diet can cause constipation and other digestive problems.
- Elevated cholesterol levels: In some individuals, the high fat intake of the keto diet can lead to increased levels of LDL (“bad”) cholesterol, which may increase the risk of heart disease.
- Kidney problems: The keto diet can put a strain on the kidneys, particularly in individuals with pre-existing kidney conditions.
- Long-term sustainability: The highly restrictive nature of the ketogenic diet can make it challenging to follow in the long term.
- Limited research on long-term effects: While the ketogenic diet has been studied for its short-term effects, there is limited research on its long-term safety and efficacy.
With the keto diet, you’re going to have to become very friendly with a macronutrient calculator and get used to high-fat foods like olive oil, bacon, butter, and whipping cream. You’ll notice there’s relatively few protein points in there, so it’ll be necessary to go heavy on the oils to achieve your daily fat goals.
Exercise apps like iFit often contain detailed meal planning guides for both keto and Mediterranean diets.
Mediterranean vs. Keto: Key Differences
While both the Mediterranean and ketogenic diets can be effective for weight management and improving certain health markers, they differ significantly in their macronutrient composition and overall approach to eating. My own experience is that the keto diet is incredibly difficult to maintain over time. Socially, that few of carbohydrates is just too tough to maintain when going to restaurants or eating with friends and family. It’s also critical that you maintain yourself in a state of ketosis, which is where I’ve personally struggled. If you splurge by eating too many carbohydrates on a particular day, you’ll throw yourself out of ketosis and have to start all over again. That said, I’ve never seen a diet shed fat pounds more quickly than keto, and people tend to be higher energy while on it.
A Mediterranean diet is easy to maintain and will certainly benefit you, but it’s not likely to shed the pounds as quickly as keto. The weight loss you experience while on the Mediterranean diet is likely to occur because you eliminate junk food and soft drinks, not the food you’re eating itself.
- Macronutrient distribution: The Mediterranean diet emphasizes a balance of macronutrients, with a focus on healthy fats, moderate carbohydrates, and moderate protein. The ketogenic diet, on the other hand, is extremely high in fat, very low in carbohydrates, and moderate in protein.
- Food variety: The Mediterranean diet encourages a wide variety of whole foods, including fruits, vegetables, grains, legumes, and healthy fats. The ketogenic diet restricts many food groups, particularly carbohydrates, leading to a more limited food selection.
- Fiber content: The Mediterranean diet is rich in fiber, thanks to its emphasis on plant-based foods, while the ketogenic diet is typically low in fiber due to the restriction of carbohydrates.
- Long-term sustainability: The Mediterranean diet is generally considered more sustainable in the long term due to its less restrictive nature and emphasis on a balanced lifestyle. The ketogenic diet’s strict carbohydrate limitations can make it challenging to adhere to for extended periods.
- Health benefits: Both diets offer various health benefits, but they may differ in their specific effects. The Mediterranean diet is particularly well-known for its positive impact on heart health, while the ketogenic diet has shown promise in managing blood sugar levels and epilepsy.
Which Diet Is Better?
The “better” diet ultimately depends on individual health goals, preferences, and lifestyle.
- For overall health and disease prevention: The Mediterranean diet is generally considered a healthier and more sustainable option for long-term overall health and disease prevention. Its emphasis on whole foods, healthy fats, and a balanced lifestyle aligns with current dietary guidelines and has been extensively studied for its numerous health benefits.
- For rapid weight loss and blood sugar control: The ketogenic diet may be more effective for rapid weight loss and short-term blood sugar control, particularly for individuals with type 2 diabetes or insulin resistance. However, its long-term sustainability and potential risks should be carefully considered.
Conclusion
Both the Mediterranean and ketogenic diets offer distinct approaches to eating with varying potential benefits and drawbacks. The Mediterranean diet provides a balanced and sustainable approach to eating that promotes long-term health and reduces the risk of chronic diseases. The ketogenic diet can be a powerful tool for rapid weight loss and blood sugar control, but it requires strict adherence and may not be suitable for everyone.
Before adopting any new dietary pattern, it’s crucial to consult with a healthcare professional or registered dietitian to determine the best approach for individual needs and health status. They can provide personalized guidance and help ensure that the chosen diet is safe, effective, and sustainable in the long term.
