There is no shortage of studies to support the Mediterranean diet – it offers many potential health benefits, such as better blood sugar control, better cardiovascular outcomes (such as lowering blood pressure and cholesterol), and can help maintain a healthy inflammatory response. But adding the keto angle can take things up a notch.
In a 2021 study, researchers compared the outcome of following a ketogenic diet versus a Mediterranean diet for 12 weeks. While both plans resulted in a similar adherence rate, participants on the ketogenic diet experienced better glucose control and a more significant decrease in triglyceride and LDL levels. They also lost more weight, on average.
In another 2021 study published in nutrientsThe researchers set out to compare a Mediterranean diet with a low carbohydrate diet. They divided 36 participants into two groups: One group followed a traditional Mediterranean diet, while the other followed a low-carb (but not quite ketogenic) nutrition plan with the same number of calories.
While both groups experienced health benefits, including better insulin sensitivity, the low-carb group lost about 60% more weight, on average.
Researchers have also looked at unlimited calorie intake mediterranean ketogenic dietspecifically, and found that it can promote weight loss, normalize blood pressure, and lower total cholesterol, LDL cholesterol, and triglycerides. It can also increase HDL or “good” cholesterol.
AN The 2011 study showed similar resultsalthough it is worth noting that the participants in this study also took plant-based herbal extracts to increase their total nutrient intake.
Aside from the physical health benefits, the Mediterranean ketogenic diet is also a bit more flexible than a traditional ketogenic diet. Because it doesn’t focus on strict macro counting, many people find it easier to adhere to long-term than a traditional ketogenic diet. It is also more adaptable to other dietary preferences, such as vegetarian or vegan plans.
But like any new diet plan, there can be an adjustment period when you first start. If you are coming from a very high carbohydrate diet, you may experience some symptoms of carbohydrate withdrawal.
The most common signs of carbohydrate withdrawal are headaches, impacts on the regularity of digestion, bad breath, muscle cramps, muscle weakness and dizziness. These symptoms usually resolve on their own within two weeks of starting a low-carb diet, during which time you may notice decreased bloating symptoms and fewer sugar cravings.
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