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Mediterranean Diet Vs Keto

Mediterranean Diet Vs Keto: Which is the Best Diet for You?

Today we will be talking about the Mediterranean Diet vs Keto Diet. However, both are popular diets among health enthusiasts, and many brands have endorsed the concept of the Mediterranean vs Keto diet.

But, being popular, why are they targeted as different concepts of dietary requirements? How are they being designed for the same goal of wellness in terms of fats, nutrition estimates, food tracking, and eating patterns?

Mediterranean Diet vs Keto: An Overview

Mediterranean Diet vs Keto

What is the Mediterranean diet?

The Mediterranean diet is a plant-based diet that involves increasing the intake of fresh vegetables, fibrous fruits, and a normal pattern of protein.

It tries to follow the general and traditional way of eating without restricting certain things. It is a developed philosophy of people living in a certain region or place, like Greece, South Africa, Italy, Spain, etc., where they have accommodated some special eating styles due to the uniqueness of their surroundings.

Like the people living on any island, they will have a different concept of eating that involves much more nutrition from the plants growing there, while those living on mountains will differ from them.

Features of the Mediterranean Diet:

  • The Mediterranean diet involves cooking using olive oil and Greek yogurt, legumes, and minimal red meat as a part of the diet.
  • A Mediterranean diet, which involves a level of moderation in food consumption, tends to reduce the percentage of heart disease and high blood pressure.
  • One of the most important features of the Mediterranean diet is that it doesn’t place heavy restrictions on what a person must eat!
  • The Mediterranean diet can also be enhanced by adding plenty of starch-based foods and some pulses, along with lower fat and sugar quantities.

 What exactly is the Keto Diet?

keto diet

Now exactly opposite to Mediterranean, it focuses more on a high-fat and low-carb diet along with a moderate level of protein intake. The main concept behind introducing keto is to reduce the carbohydrate in your food to less than 20 grams a day.

The keto diet puts emphasis on melting body fat using the state of ketosis, where the body makes energy by melting down the body’s own fat, and it leads to faster weight loss.

Instead of giving more importance to micronutrient intake, it suggests focusing on macronutrients, like the high levels of protein and fat in some foods.

Keto has been very useful in treating many neurological disorders like brain cancer and Alzheimer’s disease because of its low-carb intake concept.

Keto Diet Advantages:

  • It is a proportionate diet involving macronutrients like 50 to 60% fat, 30 to 40 percent protein, and less than 20 percent carbohydrates.
  • Ketogenesis is the process of producing energy from an alternative method rather than the breakdown of glucose. It instead uses body fat meltdown.
  • The secretion of insulin is low in the keto diet because it removes the unwanted storage of fat.
  • It is said that the deprivation of carbohydrates in the body during the nutritional ketosis process keeps the metabolism rate of the body constant inside the body of a person.
  • It is sometimes called the “super fuel” of the body because it helps to produce sufficient fuel for the body even at a time of low caloric intake.

The Most Significant Difference Between Mediterranean and Keto Diets

The main differences between the Mediterranean diet and keto are given as follows:

Price Comparison: Keto Diet vs. Mediterranean Diet

The price of the keto diet is a little bit higher than the Mediterranean diet as it focuses on low-carb intake, so the most expensive keto diet per meal can cost up to $24 USD per meal, whereas, talking about the Mediterranean diet, the most expensive per meal charge is about $13 USD per meal. It will also depend on whether it is a ready-made meal or a quick-prep meal.

Based on weight loss

Keto’s having more restrictions on specific foods and nutrition is found to make a person lose up to 10 pounds in the first week of following this diet, whereas the Mediterranean diet will show a result of 10–20 pounds in a year. That’s too late!

Based on nutrition intake,

The keto diet focuses on macronutrient intake, whereas the Mediterranean diet is a balanced way of eating with a moderate level of protein and plenty of water.

Based on diet counts,

The keto diet is very nutritionally conscious; it counts the amount of nutrition and fat based on your diet, which itself is made up of a certain proportion of foods.

But the Mediterranean doesn’t depend on the counting of food; it never gives much stress to be specific in the counting of nutrition.

Based on Eating Pattern

Keto is a true definition of diet, because a diet means eating food in a regular manner with the limitation of its proportion. Keto has some healthy limitations, such as using grams to measure the intake.

While the Mediterranean diet is all about the traditional diet pattern with fewer restrictions, having healthier food intake at a much higher level.

Based on fat intake,

Fat is the main component of the keto diet. It has always been fat-centric. That means the fat breakdown results in essential fuel production for the body.

Whereas the Mediterranean diet also gives importance to fat, it is not as particular in terms of fat as is seen in the keto diet.

Mediterranean diet vs keto diet: Key Takeaway

In today’s blog on the Mediterranean diet vs keto diet, we tried to cover all the aspects of these two, and while they are great diets in their own right, which differs in the aspects of what a person’s body demands?

A person who has a cholesterol problem can’t go on a keto diet, so the golden rule for any diet plan to work effectively is to always be strict and clear about your diet goal.

If you want to follow a planned diet pattern, then keto may be the best option for you. But if you want a lean protein intake, the Mediterranean diet may be a good choice!

So, both of these diets have greater health benefits, and it is proven that they can help a person reduce their diabetes and high blood pressure only if they are followed religiously!


Our other favorite supplements include One Shot Keto, Keto GT, Keto BHB, Keto Trim as well as Keto Burn and Divatrim Keto.

Edward Redmond

Meet Edward Redmond, the Nutrition expert and founder of, where "Nutrition Wise" is the guiding motto. With 11 years of experience, he focuses on superfoods, diet meals, and keto diets. A devoted family man, certified gym trainer, and avid herbalist, Edward is a respected authority, inspiring countless individuals on their journey to better health.

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