The Ketogenic diet and Mediterranean diets have risen in popularity in the USA. Understanding how these diets work and comparing their benefits can help you make informed choices on your journey toward a healthier you and healthy eating habits.

What is the Keto Diet?

The ketogenic diet is characterized by high-fat and low-carb intake. A typical macronutrient distribution range for the keto diet is 70-75% calories from fat, 20-25% calories from protein, and 5% calories from carbs. The keto diet was originally used as a short-term therapeutic option for poorly controlled seizures. In recent years, the keto diet has become a popular weight loss strategy. Many people utilizing a keto diet for weight loss follow a modified version with slightly higher carb amounts than the traditional keto diet.

The keto diet has been highlighted for its ability to jump-start weight loss, enhance mental clarity, and boost energy levels. While on this diet, the body enters a metabolic state called ketosis, where the body switches from using carbohydrates as a primary fuel source to using fats.

There are limited studies on the impact on health for those following the keto diet long-term. Some articles suggest that keto can improve glycemic control and reduce heart disease risk. However, other articles suggest the keto diet has poor long-term adherence and can have long-term health consequences. Furthermore, the ketogenic diet restricts crucial carb-containing food groups such as fruits, whole grains, and low-fat dairy, and does not focus on the quality of fat consumed, which can lead to nutrient deficiencies.

What is the Mediterranean Diet?

The traditional Mediterranean diet is a diet rich in plant foods (nuts, beans, legumes, whole grains), fish, poultry, limited red meat, unsaturated vegetable oils, and, in moderation, red wine. The macronutrient composition of the Mediterranean diet generally is 45% to 55% of calories from high-quality carbs, 25% to 35% of calories from fat, and 15% to 20% of calories from lean proteins. Research consistently shows that the Mediterranean diet effectively reduces cardiovascular risk, possibly related to decreased inflammation, decreased blood sugar, and decreased weight.

Why Would You Transition from the Keto Diet to the Mediterranean Diet?

The keto diet is highly restrictive, while the Mediterranean diet is more flexible and sustainable. The restrictive nature of the keto diet can lead to nutrient deficiencies, whereas the Mediterranean diet is rich in nutrient-dense, whole foods that provide more essential nutrients. While some studies have suggested the ketogenic diet can improve heart health due to the high-fat nature of the diet, the keto diet may actually increase LDL levels over time if the right types of fats aren’t being consumed. Additionally, the rapid weight loss nature of the keto diet may be difficult to sustain. The Mediterranean diet offers gradual weight loss, which may be a better option for long-term success. 

How to Transition From a Ketogenic Diet to a Mediterranean Diet

Gradually Include High-Quality Carbs

Start by gradually increasing your intake of complex carbohydrates by 10-20g toward your goal amount. The ketogenic diet includes minimal carbohydrates, which your body has become accustomed to. The keto diet only contains 5-10%. Comparatively, the Mediterranean diet consists of an average of 45-55% calories from high-quality carbs. Reintroducing carbs into the diet can lead to water-weight gain, in which the body stores glycogen in the muscles and liver. Glycogen retains water, and so transitioning from the keto diet to a Mediterranean diet can lead to an increase in water weight. This gradual increase in the intake of complex carbohydrates will help ease your body into the Mediterranean diet, minimizing the likelihood of a significant water weight gain as your body adjusts to storing glycogen again.

Keep Eating Non-Starchy Vegetables

Both the keto diet and the Mediterranean diet emphasize non-starchy vegetable intake. Non-starchy vegetables such as leafy greens are high in vitamins and minerals and rich in fiber. They also have an abundance of antioxidants to keep you healthy for a long time. These nutrients are beneficial for long-term health. Aim to make vegetables at least half of your plate at lunch and dinner.

Switch from Saturated Fats to Unsaturated Healthy Fats

The keto diet prioritizes fat quantity, which allows more saturated fat from animal products and coconut oil. The Mediterranean diet emphasizes fat quality, including heart-healthy monounsaturated fats from olive oil and omega-3-rich polyunsaturated fats from fish and nuts. If you have been following a high-fat diet such as the keto diet, it may be wise to check your lipid panels to ensure your cholesterol has not risen. When transitioning to the Mediterranean diet, focus on choosing quality fats, such as fats that are liquid at room temperature, like olive oil, and lean cuts of meat like chicken and fish.

Keep Portions in Check

When transitioning off of a limited diet like the low-carb limits of the keto diet, it may be tempting to overeat foods that were previously restricted. However, it’s important to increase the amount of carbs you eat gradually to avoid excess weight gain. Remember, the Mediterranean diet is about 45-55% calories from carbs. Start by progressively increasing carb intake by 10-20g toward your goal amount.

Continue Your Exercise Routine

Regardless of whether you’re following a Keto diet or a Mediterranean diet, exercise remains beneficial. You may find your athletic performance boosts on a Mediterranean diet. Carbohydrate intake before a workout is essential. Complex carbohydrates help maintain blood sugar levels and prevent fatigue during intense or prolonged exercise. Carbs help maintain blood sugar levels, ensuring your body has the energy it needs for optimal performance.

The Authentic Mediterranean Diet is NOT a High Carbohydrate Diet

Although the Mediterranean diet is higher in carbs than the Keto diet, the Mediterranean diet is not considered a high-carbohydrate diet. The Mediterranean diet typically includes about 45-55% of calories from carbohydrates, which is moderate in comparison to other popular high-carb diets. Therefore, while it incorporates more carbs than the keto diet, the Mediterranean diet maintains a nutritionally balanced diet approach and focuses on food quality.

Strengths of the Mediterranean Diet

Weight Loss

Due to its restrictive nature, the keto diet is intended for short-term use. In the long run, a restrictive diet can lead to nutritional deficiencies. The Mediterranean diet has many health benefits. It is more flexible and, therefore, more nutritionally sustainable. Unlike short-term diets, the Mediterranean diet is a life-long approach to nutrition and healthy eating, which means you can maintain weight loss if you stick to it.

Cardiovascular Health

While evidence regarding the keto diet and heart health is weak, there is strong evidence to suggest the Mediterranean diet supports cardiovascular health and may reduce your risk of most types of cardiovascular disease. Therefore, following a Mediterranean diet can lower the risk of cardiovascular diseases by reducing inflammation, improving cholesterol levels, and supporting healthy blood sugar regulation.

Brain and Neurological Health

Numerous studies link the Mediterranean diet to better brain health and lower risk of neurological problems. The high antioxidant and healthy fat content have been linked to better memory, improved brain plasticity, and a decreased risk of neurodegenerative diseases such as Alzheimer’s. Research suggests that the Mediterranean diet may help reduce inflammation and oxidative stress in the brain. That reduction is key in helping prevent the development of neurological disorders.

Conclusion

Transitioning from the keto diet to the Mediterranean diet offers a sustainable and nutritionally balanced diet approach to long-term health and weight loss, if desired. The keto diet is a low-carb, high-fat regimen that induces ketosis, but its restrictive nature makes it challenging to maintain and may lead to nutrient deficiencies. In contrast, the Mediterranean diet emphasizes a balanced intake of healthy fats, vegetables such as leafy greens, quality carbohydrates, and nutrient-dense foods. By adopting the Mediterranean diet, you can achieve sustainable weight loss and enhanced overall well-being.