Mediterranean Keto Diet: What It Is, Benefits & Ingredients To Buy

The keto diet is a high-fat, low-carb plan. Unlike the Mediterranean diet, the success of the keto diet relies heavily on macro counting. Typically, carbs are limited to about 5 to 10% of calories, while 75% of calories should come from fat. Protein makes up the rest of the plan, at 10 to 20% of calories.

"The downside of the keto diet is that to get and stay in ketosis—the state where your body burns fat rather than glucose as its predominant fuel source—you'll need to keep your carbohydrate intake between about 20 and 50 grams a day1," says board-certified internist and mbg Collective member Vincent M. Pedre, M.D. (For reference, a small apple has 20 grams of carbohydrates2.)

Because carbohydrates are so restricted on a keto diet, this usually means eliminating most high-carb foods, but that doesn't mean your plate should be stacked with meat and cheese. "Ask somebody what keto is, and the foods that pop up would be bacon and butter and steak and lard. Most of us don't appreciate that you can do keto without that," Ethan Weiss, M.D., preventive cardiologist and co-founder of Key Eats previously told mbg.

There's no shortage of studies backing the Mediterranean diet—it offers many potential health benefits, like improved blood sugar control3, better cardiovascular outcomes (like lower blood pressure and cholesterol), and can help maintain healthy inflammatory response4. But adding the keto angle may take things up a notch. 

In a 2021 study, researchers compared the outcome of following a keto diet versus a Mediterranean diet for 12 weeks in 33 people. While both plans resulted in a similar rate of adherence, the participants on the keto diet experienced better glucose control and a more significant decrease in triglycerides and LDL levels. They also lost more weight, on average.

In another 2021 study published in Nutrients, researchers set out to compare a Mediterranean diet with a low-carbohydrate diet5. They divided 36 participants into two groups—one group followed a traditional Mediterranean diet, while the other followed a low-carb (but not quite keto) nutrition plan with the same amount of calories. 

While both groups experienced health benefits, like improved insulin sensitivity, the low-carbohydrate group lost about 60% more weight, on average.

Years ago, researchers also looked at an unlimited-calorie Mediterranean keto diet, specifically, and found that it can promote weight loss, normalize blood pressure, and reduce total cholesterol, LDL cholesterol, and triglycerides in individuals with obesity. It can also raise HDL, or "good," cholesterol.

A 2011 study showed similar results6, although it's worth noting that participants in this study also took plant-based herbal extracts daily (like mint, guarana, and ginseng, to name a few) to increase their overall phytonutrient intake and leverage functional botanical bioactives.

While there are potential benefits to both the Mediterranean diet and the keto diet7, there is very limited research on the combined effects of this diet, with all the studies mentioned previously lasting for only short periods of time with a small number of people.

Aside from the physical health benefits, the Mediterranean keto diet is also a bit more flexible than a traditional keto diet. Because there's no focus on strict macro counting, many people find it easier to adhere to long term than a traditional keto diet. It's also more adaptable to other diet preferences, like vegetarian or vegan plans.

But like any new diet plan, there may be an adjustment period when you're first starting out. If you're coming from a really high-carbohydrate diet, you may experience some signs of carbohydrate withdrawal8.

Olive oil and fatty fish are the foundations of a Mediterranean keto diet. These foods provide a hefty dose of monounsaturated fats and omega-3 fatty acids, which promote heart and brain health and deliver anti-inflammatory properties9.*

Weiss explains that there's a hierarchy of both fats and animal-based proteins. He recommends getting fats mostly from olive oil, avocado, and nuts, and eating plenty of fatty fish. "If you're a person who does eat animals, fish is the best," he says, adding that he tries to eat salmon five to seven times a week. And if that doesn't seem practical for you (let's face it: That's a lot of fish!), supplementing with a high-quality omega-3 supplement, like mbg's omega-3 potency+ can be a more convenient and enjoyable way to increase your marine omega-3 levels, EPA and DHA.*

And quality matters too. "Always opt for organic produce whenever possible," says Pedre. "With animal foods, choose grass-fed beef, wild-caught cold-water seafood, and organic free-range poultry and eggs [whenever possible]." 

The Mediterranean keto diet is a low-carb plan that emphasizes eating fresh, whole foods that are high in monounsaturated fats and omega-3 fatty acids. This keto version of the well-regarded eating pattern may also help normalize blood sugar levels and promote heart health by lowering blood pressure, LDL cholesterol, and triglycerides. Based on research, the Mediterranean keto diet may also lead to a higher degree of weight loss in a short period of time.