There is no shortage of studies to support the Mediterranean diet এটি it offers many potential health benefits, such as improved blood sugar control, better cardiovascular results (such as lower blood pressure and cholesterol), and help maintain a healthy inflammatory response. But adding keto angles can take things up a notch.
In a 2021 study, researchers compared the results of following a Mediterranean diet vs. keto diet for 12 weeks. Although both plans resulted in the same rate, participants in the Keto diet experienced better glucose control and a more significant reduction in triglyceride and LDL levels. They have lost more weight on average.
In another study published in 2021 Nutrients, Researchers have come out to compare a Mediterranean diet with a low carbohydrate diet. They divided the 36 participants into two groups - one following a traditional Mediterranean diet, the other following a low-carb (but not completely keto) nutrition plan with the same amount of calories.
Although both groups experienced health benefits, such as improved insulin sensitivity, the low carbohydrate group lost about 60% more weight on average.
Researchers have also looked at the unlimited-calorie Mediterranean keto diet, in particular, and found that it can reduce weight, normalize blood pressure, and reduce total cholesterol, LDL cholesterol, and triglycerides. It can raise HDL, or "good," cholesterol.
A 2011 study showed similar results, although it is noteworthy that participants in this study took plant-based herbal extracts for their overall nutritional intake.
In addition to the physical health benefits, the Mediterranean keto diet is also slightly more flexible than the traditional keto diet. Since there is no focus on strict macro calculations, many people find it easier to adhere to the long-term than the traditional keto diet. It can also be adapted to other food choices, such as vegetarian or vegan plans.
But like any new diet plan, there may be a time of adjustment when you first start. If you are coming from a really high-carbohydrate diet, you may experience some signs of carbohydrate withdrawal.
The most common symptoms of carbohydrate withdrawal are headache, effects on digestion regularity, bad breath, muscle cramps, muscle weakness and mild headache. These symptoms usually resolve on their own within two weeks of starting a low-carb diet, during which time you may notice swelling symptoms and low sugar cravings.