How Useful Benefits In Food That We Love Gain Apply To Keto Mediterranean Diet
The Mediterranean diet is widely recognized as being one of the best diets for weight loss and overall health
Zulie Rane Amardeep Parmar Shelby Church Tom Kuegler Abigael Taiwo The Ascent StartUp Health Kate O'Neill
You probably be wondering how the keto diet is able to do all this magic, but trust me it's not magic, In this article, you will find out how all this works.
The Mediterranean diet is widely recognized as being one of the best diets for weight loss and overall health. When compared to a typical western diet filled with processed foods, this plant-based diet is a safe, effective, and reliable bet.
The Mediterranean diet has been the subject of intensive research for more than 50 years. Its rise in popularity began after Ancel Keys, Ph.D., a professor from the University of Minnesota, published the Seven Countries Study.
This study examined the health outcomes of nearly 13,000 middle-aged men in the United States, Japan, Italy, Greece, the Netherlands, Finland, and then-Yugoslavia. His team found that men from Crete — a large island in the Mediterranean sea — experienced lower heart disease rates than their counterparts in other countries. Keys et. al. concluded that this result is linked to the men’s post-World War II “poor” diet, which focused on fruits, vegetables, grains, beans, and fish.
Since Keys’ first observation decades ago, hundreds of studies have documented an array of health benefits linked with the “traditional” Mediterranean diet. These benefits include:
- Increased life span
- Lower risks of certain cancers, heart disease, Alzheimer’s disease, and type 2 diabetes
- Reduced mortality risk from stroke and heart attack
- Reduced incidence of stroke and heart attack
- Improved body composition
- Enhanced brain function
- Lower levels of blood pressure and LDL cholesterol
The traditional Mediterranean diet — i.e., what is typically used in studies examining the Mediterranean diet — consists of 50%–60% of daily calories from carbohydrates, 25%–35% of calories from fat (with a heavy emphasis on natural unsaturated fats), and the remainder from protein.
Common staples of the Mediterranean diet are as follows:
— Vegetables
— Fruits
— Nuts
— Seeds
— Legumes
— Potatoes
— Whole grains
— Bread
— Herbs & spices
— Fish & seafood
— Olive oil
Cheese, poultry, eggs, and yogurt are also a part of the diet in moderation. Typically, red meat is rarely consumed, and sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods are avoided.
Because of its relatively simple concept and the abundance of research supporting its benefits, the Mediterranean diet is typically ranked as one of the best diets for health and weight loss by multiple publications.
This approach to eating, however, is not a magic bullet. It may be a safe bet for general health improvement, but research suggests that other diets can have a much more profound impact on specific aspects of health. The keto diet, for example, has been found to improve several common health conditions in a way that the traditional Mediterranean diet cannot match.
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