The Jerusalem Post has an article comparing and combining the Mediterranean and ketogenic diets:
Why choose a favorite when you can have both? Instead of making the tough Keto vs Mediterranean diet decision, many people have instead decided to combine the most appealing parts of the two diets to create a new option called the Keto Mediterranean Diet (KMD). Macronutrients are divided as follows:
• 7-10% carbs
• 55-65% fat
• 22-30% protein
• 5-10% alcohol
What is The Keto Mediterranean Diet Food List?
• Fats – olive oil, coconut oil and avocados
• Proteins – fish, cheese, eggs and lean meats • Vegetables – non-starchy varieties
• Red wine – moderate amount
• No sugars, starches, grains allowed
Carbs are limited, the way they are with the Keto diet and red wine is allowed, like in the Mediterranean diet. For people who want keto results and still enjoy going out at night for a drink, this seems like a good compromise!
Keto Mediterranean Diet Pros and Cons
• Benefits of the Keto diet while still enjoying a glass of red wine
• More flexibility in food choices
• Healthy option for diabetes sufferers
• Lower risk of experiencing keto-flu symptomsCons:
• Constant checking to make sure you are still in ketosis
• No strong boundaries which could weaken the results you experience
Unfortunately, I see nothing in the article that you can use from a practical standpoint unless you’re a dietitian or nutrition nerd, like me.
Steve Parker, M.D.