Are You Nuts?: Combine Mediterranean and Ketogenic Diets

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

Source: Has The Mediterranean Diet Gone Keto-Crazy? – Special Content – Jerusalem Post

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.

Click the pic to purchase at E-book versions also available at Smashwords. com

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Filed under ketogenic diet

3 responses to “Are You Nuts?: Combine Mediterranean and Ketogenic Diets

  1. Pingback: Are You Nuts?: Combine Mediterranean and Ketogenic Diets - Lean.New.Me.

  2. Lisa

    I see a big problem with this diet: animal fats are discouraged by the recommendation of “lean” meats. Through trial and error over a five year period, I’ve found that cooking with animal fats, instead of plant based fats, works best for me. I continue to use olive, avocado, and coconut oils but no longer cook or bake with them because they’re too vulnerable to damage.