The Ketogenic Diet allows your body to alter its source of fuel. Unless its glycogen stores are depleted, the human body will not look to stored fat as an energy source. To enter and maintain ketosis, the body should receive less than 50 grams of total carbohydrates each day (less may be more beneficial). As fat will be the primary fuel source (and extremely satiating), fat should compose a large part of the diet. To maintain muscle, consume approximately 0.36 grams of protein per pound of body weight each day–there’s no need for high levels of protein. Allowing your body to enter ketosis and use fat for fuel will not only help with weight loss and maintenance, but allow the body to regulate glucose and restore insulin sensitivity.
The Mediterranean Diet is not a weight loss tool or a change in the body’s fuel source, but it is an approach to eating for longevity and wellness. There is a focus on eating whole, less processed food with more plants, fats, and seafood than the typical American diet. Particularly of importance is the focus on foods with high Omega-3 fatty acid.
Combining these two healthful diets, some changes must be made. It is possible to follow a ketogenic diet while also consuming lots of processed food, few plants, and low quality fat. It is also possible to follow the Mediterranean Diet while consuming lots of grains, natural sugars, and carbohydrates.
The Ketogenic Mediterranean Diet is a low-carbohydrate, high fat, moderate protein diet based on whole, high-quality foods.
What To Eat:
Each meal should consist of mostly non-starchy vegetables and low-carb fruits and a protein source accompanied by fat.
Sample: Baked salmon drizzled with olive oil, steamed broccoli smothered in butter, and a Greek side salad. Dessert: Whipped cream (no sugar added) topped with raspberries, strawberries, and blackberries.
Snacking is not recommended. Your go-to beverage of choice is water, although unsweetened coffee, tea, and wine are allowed.
Low-Carb Vegetables
Eat plenty of low-carb vegetables from this list:
- Artichoke
- Asparagus
- Bean sprouts
- Bok choy
- Broccoli florets
- Brussel sprouts
- Cabbage (all varieties)
- Cauliflower
- Celery
- Collard greens
- Cucumber
- Eggplant
- Endive
- Fennel
- Garlic
- Kale
- Lettuce (all varieties)
- Mushroom
- Mustard greens
- Okra
- Onion
- Parsley
- Snow peas
- Pepper (all varieties)
- Radicchio
- Radishes
- Spinach
- Squash (summer and zucchini)
- Low-sugar tomato varieties (plum)
- Turnip greens
- Turnips
Prepare these with a fat of your choice: olive oil, butter, ghee, cheese, etc.
Low-Carb Fruits
Fruits are a natural dessert. Most fruits are high in natural sugar content and carbohydrates. Enjoy the following fruits:
- Avocado
- Blackberries
- Blueberries
- Olives
- Raspberries
- Strawberries
Protein Sources:
At each meal include at least one of the following:
- Beef
- Bison
- Cheese (opt for aged, harder cheeses)
- Chicken
- Cod
- Duck
- Eggs
- Goat
- Fish
- Haddock
- Lamb
- Mutton
- Nuts (almonds, Brazil, macadamia, pecan, etc.)
- Pork
- Salmon
- Sardines
- Seeds (chia, sunflower, flax hemp, etc.)
- Tilapia
- Tofu
- Trout
- Tuna
- Turkey
- Venison
Fat Sources:
- Avocado oil
- Animal Fat
- Butter
- Coconut oil
- Ghee
- Hazelnut oil
- Lard
- Olive oil
- Peanut oil
What’s Off-Limits:
- Sugar in all forms: sugar, honey, maple syrup, agave, etc. Sugar alcohols (stevia, monk fruit, etc.) may be used, but be careful as they may cause digestive issues and make it more difficult to adjust to less-sweet foods.
- Grains & Starches: Bread, pasta, rice, potatoes, oats, flour
- Beer, soda, fruit juice, and other sugary beverages
- High carb fruits: bananas, apples, peaches, mangoes, etc.
Getting Started: Electrolytes
When transitioning to a new fuel source, it’s common to experience some negative symptoms, often called “keto flu”. To prevent headaches, muscle soreness, and fatigue, your body needs magnesium, potassium, and sodium. Himalayan pink salt or a sea salt will contain these minerals–be sure to season your food liberally with sea salt. If you feel light-headed, have a dash of sea salt and wash it down with water. It’s a little odd, but your symptoms will likely disappear!
Tips for Success
- Plan your first week of meals. Don’t worry about calories or getting everything “right”–the transition to a new fuel source will take time.
- If sea salt isn’t enough, consider supplementing or increasing your vegetable intake to ward off an electrolyte imbalance.
- Focus on fat. It’s not the enemy–it’s your new source of energy!
Sample Day of Eating:
Breakfast:
- Black coffee (heavy whipping cream or butter may be added)
- 2 Eggs scrambled in 1 Tbsp butter
Lunch:
- Baked Salmon drizzled with olive oil
- Roasted Broccoli/Cauliflower seasoned with garlic/olive oil/butter/herb mix
- Dessert: 1 oz. Almonds and 1 oz. Cheese
Dinner:
- Greek salad
- Chicken kebabs with Tzatziki sauce
- Dessert: whipped cream topped with raspberries, blueberries, chia seeds, and pecans
