The Mediterranean Keto Diet

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The Mediterranean Keto Diet
The Mediterranean Keto Diet combines the
principles of the Mediterranean diet with the
low-carb, high-fat approach of the keto diet. It
focuses on healthy fats, lean proteins, and
nutrient-dense plant-based foods to promote
weight loss and overall wellbeing.
by Garry Blake
GB
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What is the Mediterranean Keto Diet?
Low-Carb, High-Fat
Mediterranean Flavors
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The diet emphasizes healthy fats like olive oil,
avocados, and nuts, while limiting carbohydrates
to put the body into a metabolic state of ketosis.
It incorporates the flavorful and nutritious
ingredients of the Mediterranean cuisine, such as
fresh produce, seafood, and aromatic herbs and
spices.
Balanced Approach
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The Mediterranean Keto Diet aims to provide a
sustainable, balanced way of eating that supports
overall health and well-being.
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The Science Behind the Mediterranean Keto Diet
Ketosis
Mediterranean Diet
Synergistic Benefits
By limiting carbohydrates, the body enters a
metabolic state called ketosis, where it burns
fat for energy instead of glucose.
The Mediterranean diet has been shown to improve
heart health, reduce inflammation, and support
overall well-being.
Combining the keto and Mediterranean approaches
creates a diet that optimizes both weight loss
and long-term health.
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Benefits of the Mediterranean Keto Diet
Weight Loss
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The low-carb, high-fat approach of the
Mediterranean Keto Diet can help promote fat
burning and weight loss.
Improved Heart Health
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The diet emphasizes healthy fats and
anti-inflammatory foods, which can help reduce
the risk of heart disease.
Enhanced Cognitive Function
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The ketogenic state and nutrient-dense foods can
support brain health and cognitive performance.
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Foods to Eat on the Mediterranean Keto Diet
Healthy Fats
Lean Proteins
Olive oil, avocados, nuts, seeds, and fatty fish
like salmon and mackerel.
Poultry, eggs, seafood, and occasional red meat
in moderation.
Low-Carb Vegetables
Herbs and Spices
Leafy greens, tomatoes, zucchini, bell peppers,
and other non-starchy veggies.
Basil, oregano, rosemary, garlic, and other
flavorful Mediterranean seasonings.
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Foods to Avoid on the Mediterranean Keto Diet
Bread
Pasta
Grains and wheat-based products are high in
carbohydrates and should be limited.
Traditional pasta dishes are typically high in
carbs and should be avoided.
Added Sugars
Starchy Vegetables
Processed foods, sweets, and sugary beverages are
high in carbs and should be limited.
Potatoes, corn, and other high-carb veggies
should be limited on the Mediterranean Keto Diet.
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Sample Mediterranean Keto Diet Meal Plan
Breakfast
Lunch
Dinner
Scrambled eggs with sautéed spinach, avocado, and
a sprinkle of feta cheese.
Grilled salmon with a side of roasted broccoli
and cauliflower, dressed in olive oil and lemon.
Zucchini noodles with a creamy pesto sauce and
grilled chicken breast.
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Tips for Success on the Mediterranean Keto Diet
Plan Ahead
Stay Hydrated
Listen to Your Body
Meal prepping and having keto-friendly snacks on
hand can help you stay on track.
Drink plenty of water to support your body's
transition into ketosis and overall health.
Pay attention to how you feel and adjust the diet
as needed to find what works best for you.