Keto Mediterranean Diet: A Beginner's Step-by-Step Guide With Recipes and a Meal Plan

This guide will provide an overview of the differences between the Ketogenic and Mediterranean diets and what Ketogenic Mediterranean diet is. It was in 2008 that researchers in Spain explored the idea of combining the ketogenic diet and the Mediterranean diet. The diet plan included unlimited calories, olive oil as the main source of fat, vegetables, and salads as the main source of carbohydrates, fish for protein, and a moderate amount of daily wine. The result yielded the same as that of a standard keto diet but the significant impact was the reduction of the LDL cholesterol and an increase in HDL cholesterol. Pitting the two diets against each other let us breakdown the benefits and downside of each diet and what is their common takeaway combined. Subsequently the guide will walk you through a 4- week plan on how to follow this diet, which includes various recipes and a meal plan.

Table of Contents

Keto vs Mediterranean

The Keto Mediterranean Diet

Week 1: The Learning Curve Week

Week 2: Preparation

Week 3: Making Your Meal Plan

Week 4: The Keto Mediterranean Lifestyle

Selected Recipes