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Home » Long Term Weight Loss » Keto vs. Mediterranean Diet: Whats the Difference (and Is One Better Than the Other)? – PureWow

Photo: Liz Andrew/Styling: Erin McDowell

The ketogenic diet (keto for short) is a high-fat, moderate-protein, low-carb diet. The idea is that by drastically restricting your carbohydrate intake (usually to 50 grams or less per day, but some people go as low as 20 grams), youll put your body into a state of ketosis, which forces your body to burn fat for energy (instead of carbs) and is thought to lead to faster weight loss. The keto diet focuses on the macronutrients you should consume, but it doesnt get too specific about their sources. For example, even though some fruit is high in natural sugar (not added), its still limited because its a carb; similarly, bacon and cream cheese are on the diet because theyre rich in fat.

Its worth noting that the keto diet was originally used to treat hard-to-control epilepsy in children, and its also been studied in the potential treatment of other neurological disorders like Alzheimers, ALS, Parkinsons and brain cancer. It became popular as an extreme low-carb diet for weight loss in the late 2010s, largely through celebrity endorsement.

One of the most obvious similarities between the Mediterranean and keto diets is that they dont restrict when it comes to fat, though the types of fat arent the same (more on that in a minute). And while both eating plans advice moderate consumption of protein and minimal consumption of sugar, their similarities stop there.

TBH, the Mediterranean and keto diets couldnt be more differentlets start with the fact that the Mediterranean diet is barely a diet at all, instead functioning as a guideline for healthy eating, while the keto diet restricts food groups. Some other differences include:

According to nutritionist Keri Glassman, a truly ketogenic diet is too difficult for most people to stick to in the long run, and she wouldnt recommend it for the majority of people. And, as she explains, one major downside is the dreaded keto flu, the initial period of the diet during which your body is adjusting to its new carb-free existence and symptoms like fatigue, brain fog and nausea are common. Because its so restrictive, Northwestern Medicine dietician Michelle Gomez explains, it can lead to disordered eating and psychological distress in the long run. And according to Zhaoping Li, M.D., Ph.D. in JAMA, low-carbohydrate diets have been linked to increased mortality, while long-term evidence of their benefits is lacking. Plus, as University of Chicago Medicine dietician Mary Condon explains, consuming large amounts of saturated fat can increase your risk of heart disease.

(One caveat: Some proponents of the keto lifestyle argue that theres a difference between clean keto and dirty keto. Clean keto means eating whole foods from quality sources, like grass-fed beef, pasture-raised pork, free-range eggs, wild-caught seafood and plenty of vegetableswhile still maintaining that balance of fat-protein-carbs. Dirty keto means eating anything allowed on the keto diet, even if it lacks micronutrients like vitamins and minerals.)

On the other hand, the Mediterranean diet is widely regarded as a sustainable and healthy way to eat. A 2019 study in the American Heart Associations Circulation Research journal concluded that better conformity with the traditional [Mediterranean diet] is associated with better cardiovascular health outcomes, including clinically meaningful reductions in rates of coronary heart disease, ischemic stroke and total cardiovascular disease. It currently ranks first in the U.S. News and World Reports Best Diets Rankings for Best Diets Overall (as well as best for diabetes and heart health, and easiest to follow).

We usually hate to play favorites, but when it comes to keto vs. Mediterranean, the winner is clear: The Mediterranean diet has proven benefits for heart health and overall longevity, and although the keto diet might jumpstart weight loss, its not a great eating plan for long-term health.

Now, about that glass of red wine

RELATED: 5 Diets That Actually Work (and 3 That Definitely Don't), According to Nutritionists

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Keto vs. Mediterranean Diet: Whats the Difference (and Is One Better Than the Other)? - PureWow

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Home » Long Term Weight Loss » Keto vs. Mediterranean Diet: Whats the Difference (and Is One Better Than the Other)? – PureWow