Have you ever wondered how the Ketogenic diet differed from the Mediterranean diet? Well, the Ketogenic diet limits breads, cereals, grains, fruit, and starchy veggies. Also, the Ketogenic diet is high in saturated fat which may increase your risk for heart disease. On the other hand, the Mediterranean diet is a sustainable, plant-based eating plan where tasty meals are made with local, in-season produce.
The Ketogenic diet is based on high-fat, low-carb, moderate-protein. The premise is that by restricting carbs to minimal levels, your metabolism will shift into ketosis, whereby body fat is burned for fuel instead of carbohydrates.
Macronutrient Distribution Pattern – Ketogenic Diet
• 75% calories from fat
• 15% - 20% of calories from protein
• 5% - 10% of calories from carbohydrates
So, your meals will focus primarily on fats like oils, avocado, butter, and bacon. Carbs are limited to a minimal amount equal to what you’d get in an apple or two per day. In addition, you can enjoy a moderate amount of protein which is approximately 3 ounces at each meal per day.
However, the Mediterranean diet requires the total opposite of the Ketogenic diet. When you follow the Mediterranean diet, you will enjoy fruits, veggies, whole grains, beans, nuts, and extra virgin olive oil. Red meat and dairy products can be consumed in moderation.
Macronutrient Distribution Pattern – Mediterranean Diet
• 50% - 60% of calories from carbohydrates
• 25% - 35% of calories from fat (with saturated fat kept to minimal levels)
• 5% - 10% of calories from protein
Studies show that those who adhere to a traditional Mediterranean style eating pattern are likely to live longer, healthier lives. Let’s face it, are you able to live the rest of your life without eating potatoes, bread, pasta, rolls or rice? Probably not. However, if you’re looking for a healthy way to lose weight, reduce your risk of chronic diseases, and improve your overall health, enjoy the flavor and flexibility of the Mediterranean diet.