The Mediterranean vs. Keto: Which Diet Plan Is Best For You?

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Many people are turning to healthier diets lately. Keto and Mediterranean diets are the most popular diets these days. Read on to learn more about these diet plans and see which one suits you the best.


In this article

  1. Mediterranean Diet
  2. Keto Diet
  3. Similarities
  4. Differences


Mediterranean Diet

Mediterranean Diet is based on the healthy eating habits of Mediterranean people in the 1950-60s, and it’s considered to be one of the healthiest diets. According to studies on the Mediterranean diet, it’s mostly made up of 30% fats, 20% protein, and 50% carbohydrates.

Mediterranean Diet usually consists of;

  • Legumes and beans,
  • Fruits and vegetables,
  • Healthy oils such as olive oil,
  • Dairy products like yogurt and cheese,
  • Whole grains,
  • Seafood,
  • A moderate amount of red meat.

Mediterranean Diet is known to be beneficial for health, especially heart disease and diabetes.


Keto Diet

A keto diet on the table setting up with forks and seasoning - ca | The Mediterranean vs. Keto: Which Diet Plan Is Best For You? | Keto diet

Keto diet was designed as a treatment for epileptic children in the 1920s. It’s a low-carb diet that is getting more and more popular every day. It’s generally made of 5-10% low-carb, 70-80% high-fat, and 15-20% protein.

The main idea of the keto diet is to put the body in a metabolic state where the body is supposed to use up all the stored carbs and start to burn fat.

Keto diet consists of;

  • Oils such as avocado, eggs, butter or fatty nuts,
  • Fatty fish, beef, organ meats, and beef
  • Low-carb and non-starchy veggies
  • Fruits that are low in sugar
  • No flour, processed foods, or sugar is allowed thinking that they can ruin the ketosis.



Both keto and Mediterranean diets are known to have significant health benefits. 

For instance, both diets can help reduce LDL, HDL, and total cholesterol and lower triglycerides. They are both beneficial for those who have type 2 diabetes. 

It’s also believed that the keto diet can help prevent and treat more serious health problems such as cancer. Mediterranean Diet can reduce the risk of stroke and heart diseases. Both diets are considered to be beneficial for weight loss thanks to the healthy foods they consist of. 



Although there are similarities between the keto and Mediterranean Diet, they are entirely different diets.

One of the most significant differences is that keto diet is a real diet program, while the Mediterranean diet is more of an eating pattern. A diet is an eating plan that limits your eating options for various reasons. Still, the Mediterranean diet does not restrict your eating options, and it is based on the eating habits of Mediterranean people.

Keto diet has specific restrictions on what to eat and what not to eat while the Mediterranean diet is more relaxed, and it allows you to add other foods that you like. Mediterranean Diet includes olive oil, healthy fats, legumes, leafy greens, and whole grains, while keto is strictly based on a high-fat, low-carb, and moderate protein diet.

Both diets consist of fats but different kinds of fats. Keto diet consists of much higher fat to provide an energy source for you, whereas the Mediterranean diet encourages people to consume healthy fats.

Mediterranean Diet is based on nutrient-rich foods, while keto does not. As mentioned before, the Mediterranean diet focuses on nutrient-rich foods like legumes, whole grains, and fiber-rich carbs, while keto does not emphasize such foods.

Keto diet requires you to keep track of your food intake while the Mediterranean diet does not. Keto diet takes more planning than the Mediterranean diet because keto diet followers are required to track how many calories they consume with each meal. In contrast, Mediterranean diet followers do not need to keep track.

Mediterranean Diet does not strictly restrict your sugar intake, but it encourages you to get your daily sugar intake from fresh fruits and vegetables. But the keto diet is very strict about sugar intake because sugar can ruin your ketosis.

Keto diet can cause high cholesterol, low blood pressure, and hypoglycemia from not eating enough carbs. It’s considered that the keto diet has more health risks than the Mediterranean diet. Some people can take nutritional advice too far with both diets; in such cases, the keto diet can have more significant health risks for people. Keto diet restricts rich fiber foods, and this can cause constipation. And because the keto diet is very restrictive, some experts think that it may cause eating disorders for some people.

In conclusion, both diets can help improve your health by encouraging you to eat healthier. We recommend that our readers consult a specialist if they have existing health problems and discuss how changing your diet can affect your health.


Share your thoughts with us in the comments section! Which diet plan do you follow?

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