Keto Diet VS Mediterranean Diet (Which Is Best For You & Weight Loss?)

Keto diet versus Mediterranean diet
what are they are they good for weight loss are they healthy diets we’re gonna
talk about what makes them healthy what makes them good for weight loss so that
you understand the bigger picture and you can choose what’s best for you
coming right up I’m Dr. Ekberg I’m a holistic doctor and a former Olympic
decathlete and if you want to truly master health by understanding how the
body really works make sure you subscribe and hit that notification bell
so that you don’t miss anything when it comes to diets most people are concerned
with is it gonna help me lose weight so yes we’re gonna talk about that but
we’re gonna talk about the bigger picture also so first of all I want to
go to an article that talks about the Mediterranean diet and we’re going to
discuss some of those points so first of all they say that it is generally
accepted that the folks living in the countries bordering the Mediterranean
Sea live longer and suffer less than most Americans from cancer and
cardiovascular ailments the not surprising secret is an active lifestyle
weight control and a diet low in red meat sugar and saturated fats and high
in produce nuts and other healthful foods again they throw in weight control
as if that was the causative factor of health rather than the other way around
when you get healthy the weight comes to a normal level for you so one of the big
yearly votes were expert panels vote on the best diet then the Mediterranean
diet was that one year was voted number one best overall diet and they talked
about that it has plenty of fruits that it has plenty of veggies lots of whole
grains lots of nuts legumes and olive oil and then they say that the diet is
limited in fish and seafood that they have it once or twice a week that they
have limited poultry egg and cheese and that they very rarely eat
sweets or red meat they claim that they drink a good amount of wine and that in
moderation that’s good for you as well so the thing to keep in mind is that the
Mediterranean Sea is a large area there are several countries bordering with
many different cultures so typically they primarily talk about Greece the the
Greek culture as representing the Mediterranean diet but there’s Italian
there’s French they’re Spanish living there as well that have different
cultures and slightly different habits the reason they focus in on Greece and
the Greek diet is that the Mediterranean diet is very rich in olive oil and the
Greek consumed by far the most olive oil of anyone in the world so we’re going to
talk primarily about that and I’m gonna give an example because I was in a part
of Greece it was an island south of Greece called Crete that exemplifies
this diet very very well and while my experience isn’t ironclad and doesn’t
represent this completely by any means I just want to share what I saw and sure
enough they had a good amount of fruits they had lots and lots of vegetables
there was never a meal without a tomato salad tomato onion cucumber salad I
didn’t see much nuts or legumes maybe that’s because I didn’t look for them
but that didn’t seem to be a huge component olive oil absolutely it’s a
staple it’s not a condiment it’s it’s a food that you consume with everything I
saw plenty of fish and seafood and I saw plenty of poultry eggs and cheese and I
saw a lot of red meat didn’t see many sweets again because I
don’t look for them but while it didn’t have any cows they had goats and sheep
running around everywhere and they also had chickens running
around everywhere so they had plenty of red meats they also had pork was very
very common so red meat was basically eaten with with every meal they served
plenty of wine even though I held back a good bit and I think wines all right in
in moderation but yes that’s certainly a big part of the Mediterranean culture so
my experience didn’t exactly match the expert panel I think they just want it
to be a lot of vegetables and not so much meat and what they think of as
saturated fats while in reality those are presents in very generous amounts so
how do the macronutrients compare well there isn’t a set number of course for
the Mediterranean diet because there’s such a great variation but based on what
the typical impression is and based on my first impression I would say that
about 50% of calories come from fat 20% from protein and about 30% from
carbohydrates it’s the US Department of Agriculture the Mayo Clinic the American
Diabetes Association they promote a low-fat diet
a moderate protein so 20% fat 20% protein and 60% from carbohydrates so
what I think they’re trying to do is they’re trying to emphasize the grain
and vegetable portion and de-emphasize the meat to make the Mediterranean diet
look more like the USDA but again that’s just my my guess of what’s going on and
then the keto of course is a high fat moderate protein very low carb diet but
if we look at the the top example of what the Mediterranean probably is like
then it is actually closer to the keto diet than it is to the
recommended us diets so then in the article they ask some questions and they
ask will it help you lose weight and the they quote some research the first they
say while some people fear that eating a diet that relatively high in fat will
keep them fat more and more research is suggesting the opposite is true really
it’s wonderful isn’t it that they’re starting to wake up and they say if you
build a calorie deficit into your meal plan and you burn off extra calories by
exercising you should shed some pounds and how quickly and whether you keep
them off is up to you and that is just wrong because all diets
fail if you emphasize calorie deficits your body will adapt the only way that
you’re going to sustain permanent weight loss sustainable weight loss is to
reduce insulin resistance and to the degree that the diet can do that then
you will be successful so they quote some studies and a 2016
study in The Lancet had a five-year trial with 7400 adults with type 2
diabetes or cardiovascular disease and they were designed either a
Mediterranean diet supplemented with olive oil a Mediterranean diet
supplemented with nuts or a controlled diet which they didn’t specify and they
found that the Mediterranean diet did better than the control which we can
only assume then as some kind of standard diet but they say the people
that were supplemented with olive oil lost the most why because they
introduced a whole food that doesn’t stimulate insulin so they can reverse
their insulin resistance and they lose weight another study with two
hundred and fifty nine overweight diabetics were given one of three diets one a low-carb
Mediterranean diet to a traditional Mediterranean diet or three a diet based
on recommendations from the American Diabetes Association all groups were
told to exercise 30 to 45 minutes at least three times per week after one
year all groups lost weight the traditional diet the one
recommended by the American Diabetes Association and the calorie restricted
Mediterranean lost about the same they lost about 16 versus 17 pounds but the
low-carb group that did not have a calorie restriction lost 22 pounds they
lost 55% more by not having a calorie restriction another study with 259
diabetics were assigned either a low-carb Mediterranean a traditional
Mediterranean or a diet recommended by the American Diabetes Association and
after a year they found that all groups had lost weight but the low-carb
Mediterranean group had lost 50% more than the other two groups so again
low-carb means they’re eating more fat and the reducing insulin resistance
because they’re not stimulating insulin in a third study they mentioned were 322
moderately obese adults they again give them one of three diets one a low-fat
calorie restricted to a calorie restricted Mediterranean or three a non
calorie restricted low-carb after two years the first group the calorie
restricted low-fat worst combination had lost six pounds the calorie restricted
Mediterranean allowing them along FAT lost nine pounds and with low-carb
but no calorie restriction they lost the most ten pounds and they finished up
saying a 2008 analysis of the 21 studies of the journal Obesity reviews concluded
the jury is still out on whether following the Mediterranean diet will
lead to weight loss or a lower likelihood of being overweight or obese
so why are they so confused because they don’t understand physiology they don’t
look at the mechanisms involved they look at labels they call it this diet or
that diet instead of understanding the common factors and the mechanisms that
make it happen so why is the Mediterranean a good
choice why could it be a good choice for you
because they eat real food they eat meat they eat vegetables they eat lots and
lots of salads and most of it is grown locally on Crete there were animals
running around there were chickens and goats and sheep there were olive trees
everywhere you could look it’s a local economy they grow it the way they’ve
grown it for hundreds or thousands of years and another secret is the
extra-virgin olive oil they consume over 30 litres of olive oil per person per
year every man woman and child over 30 litres of olive oil Greece on average I
think is somewhere around 25 litres and then it goes down from there and that’s
again why they emphasize Greece and 30 liters of olive oil is 270,000 calories
that represents over 1/3 of all the calories produced from a single item so
it’s not that olives is this magical food that’s just gonna turn your health
on or it’s gonna heal your body it’s just a food that hasn’t been
destroyed that all it is so by eating tons and tons of olive oil they get a
nutritious source of energy that does not stimulate insulin that has a almost
zero influence on insulin and it hasn’t been destroyed there are no rancid fats
there are no toxins there’s no additives it’s simply a whole food just like
they’re getting their energy from meat and salads and local stuff the olive oil
is just another food don’t think of it as something miraculous that’s gonna do
anything it’s just that they’re getting energy from something that does that
hasn’t been destroyed most of the fats eaten in the Western world like
vegetable oils and margarine and processed fats and processed food the
food has been destroyed that’s why the Mediterranean diet is better than the
standard Western diets because most of the Western food has been destroyed it’s
been processed it has chemicals it has added sugar it’s been altered so please
keep that in mind there is no miracle if we just learn to eat real food
humans can thrive on a wide variety of different things if you have insulin
resistance you need to go a little bit lower or a lot lower on the carb scale
to create the results you want and reverse insulin resistance forget the
labels it doesn’t really matter if it’s called the carnivore diet or a
Mediterranean diet or a – diet or a South Beach or an Atkins or a keto or a
low carb all you need to worry about is does it have whole food and if your
insulin resistant then you cut the carbs and if you’re not or if you reverse or
insulin resistance then you can increase your carbs a little bit and you can keep
eating real foods and do real well so which one is better the keto diet or the
Mediterranean diet well it depends on where you are on your
insulin resistance if you need to go Kido you can still do that and basically
follow a Mediterranean diet because if you notice based on my experience be
moderate with a wine don’t eat any sweets but then they have red meat they
have poultry eggs and cheese fish seafood olive oils be careful on the
legumes and cut out the grains have a few fruits and then all the rest you can
eat the Mediterranean diet as long as you eat whole food so there not that
difference the key component is that we eat things that haven’t been altered or
destroyed let me know your thoughts on this if you have experiences or
questions please share those below if you’re new to the channel and you
appreciate this kind of content make sure you subscribe and hit that
notification bell and if you have some people that you care about please share
these videos with them because they all need to get healthier and understand
these things thanks for watching

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Reader Comments

  1. Dr. Sten Ekberg

    Learn more about other diets vs keto Would you like to learn about another diet vs keto or is there another topic you would like to learn more about?

  2. Nikolas Kotis

    Hello Dr. Sten Ekberg and thank you very much for your advices. As a Greek living in Athens I must say that your knowledge about Greek diet is perfect, however I must add that young Greeks nowadays have changed their food culture eating a long of junk and street food because it's relatively cheap and easy to find everywhere. Many surveys show that Greek children are the most obese in Europe. They prefer pizzas, pittas, hamburgers and coke. The real Greek food as you very well mentioned contains tons of olive oil (lol), tomatoes, cucumbers and peppers with goat cheese (Greek salad), fruits of course and whole grains and fish.

  3. Joey Poe

    i was going to ask about combining keto and paleo (as i think keto is too restrictive for me at this time). however, as you said, the key is to eat whole, healthy foods and cut the junk. i think combining the 2 would slow weight loss somewhat (since keto is faster with that), but there are so many benefits to a variety of foods. our bodies can run on both ketones and carbs right? i just feel mentally/physically sluggish on keto, and feel better with some healthy carbs thrown in. we are all different and need to listen to our bodies. great videos, thank you!

  4. Diana syrian

    I lived half my life in the Middle East on the Mediterranean and half my life in America I so agree with you and I'm trying not to go with the American diet nothing is healthy about it I heard of disease and sickness over here I never heard of before and my mother country

  5. Little Voice

    There are so many misconceptions around Mediterranean diets. People often use it as an excuse to eat bread, pasta and drink lattes. It's a shame

  6. Sardar Bacha

    Hi Sir!
    I regularly watch your videos which have really helped me a lot as I jumped into kotosis by taking guidance from your videos. Please sir do a video on keto being good or bad for heart health. As I have truly missed this from your videos so far.
    Please sir I need guidance regarding this very topic.

  7. Erik Joosten

    Been to Greece several times an several area's as well and can confirm that meat/fish is a lot higher up. Whole grain? More white bread I would say 😉

  8. Fran-Sez I'Magina

    My food plan is closer to the Mediteranean Diet… and most of my carbs is organic brown rice, beans, and vegetables. Real food and not processed. Great information Dr. Sten.

  9. Artists' Catalogue

    KETO is the answer. PERIOD! = Only a person with NO imagination would get bored of eating KETO choices. Only a person taking chances would eat unneeded carbs…

  10. The Peddler

    When I was a teenager I was fascinated by the Mediterranean Diet.
    My mother, who is an American (I'm Canadian), cooked with canned goods, lots of sugar, and potato, rice, etc, except we were not allowed sugary cereals (All Bran only) and no pop/soda.
    I think it's – the Med Diet – the reason I kept to 98 lb. most of my life, even after several pregnancies. Now I'm doing Keto because I gain a lot of weight after a terrible accident. I love your explanations and I also like when you take medical papers and analyse them. Thank you.

  11. misottovoce

    I live here in Spain on the Mediterranean. Yes, Greece consumes the most olive oil but statistics here show that Spain comes in second place. We are also the largest exporters of olive oil, then comes Italy, southern France etc. Like another commenters here from Greece observed, the youth are choosing fast foods, this younger generation of parents are shopping for more and more processed food and are far less active (internet, computer games etc). And not surprising, average weight and more plump children are increasing. 22 years ago when I came here from Belgium (and before that my native Germany), you hardly saw 'breakfast cereal'. Now there are shelves and shelves of them and many other unhealthy American style foods.

  12. misottovoce

    I love it that here where I live on the Med Sea, we can get local vegetables, fish, lamb, bio eggs, raw milk cheese etc. Pre-keto, I used to buy local raw honey. We are the citrus and artichoke 'belt' of this part of Spain. We eat mostly Mediterranean style, other times more northern European – lots of good butter.

  13. Sotiris

    Hey doctor , first of all thank you for your awesome videos
    I’m from Greece.
    Crete is a little bit different from the rest country because they only consume the food that they produce and never buy from outside of the island. Their soils are the best full of minerals so the foods are organic, Raw without pesticides and chemicals. I’ve never ate before so nutritional dense food in my hole life. I leave in United Kingdom now and I already missed eating real food! Also in Crete they drink everyday pure local alcohol (tsipouro).in General Greece As a nation I believe that we don’t do so much healthy diet as we have in a daily basis carbs but we have more real food and nutrient dense. Also I believe that the SUN and VITAMIN D is a huge reason that we leave longer!!!

  14. Mette Harter

    Wonderful video, I will stick with my Keto, it is very similar to the Mediterranean diet, as long as you stay away from the carbs. Thanks again Dr Ekberg

  15. Kathy Tipping

    It is difficult to prevent myself from becoming annoyingly evangelical about the keto diet, since discovering your videos, Dr Ekberg! It really is a revelation, and I wish this nutritional common sense had been available years ago. I have to content myself with 'guerrilla planting' of links to your YouTube channel to my friends via social media to spread the word. What is really telling for me, is that after a lifetime of struggling with obesity, in the 4 months since Jan 2019, I have lost 44 lbs using this advice, and feel in no way deprived or deficient. My partner, who started at the same time as me – he has lost 56 pounds. Both of us are aged circa 50, and have conditions which make exercising difficult, and yet have still healthily lost more combined weight in 4 months than we had ever managed to do before. I can see this fitting in as a permanent way of eating for the duration, and am already feeling so much better for it. Thank you so much for spreading the word on this. You'll be saving many people from premature ill health and changing the quality of peoples' lives so much for the better with this sound nutritional philosophy.

  16. Ralph Taylor

    Thank you again Dr Ekberg. What you are saying is exactly my experience. I started July 2018 @ 242lbs initially with IF then shortly after introduced Keto in the macro proportions you (and most of the keto aware community) advise. Definitely no sugar in any shape or form, no grains of any sort and only whole foods. To date I have lost 65lbs with with virtually no exercise. It's only in the last months that I have started going to the gym doing some cardio but mainly weights. I haven't felt this good in years!

  17. Michael Riess

    I think that for optimum health protein should be raised at least to 25% of calories and carbs further lowered. My optimal ratio is 60% fat, 30% protein and 10% carbs.

  18. robinhood 46

    Maybe the reason that it is so difficult for people to believe that miracle diets do work is because the reasons that they actually work has very little to do with what you eat or don't eat.
    Here is the advice in general given by Dr's and nutritionistes who know that their specific diet is the best.
    A carnivore diet,filtering water and reducing toxins in the air you breath reduces symptoms of many diseases.
    A plant based diet,filtering water and reducing toxins in the air you breath reduces symptoms of many diseases.
    A keto diet,filtering water and reducing toxins in the air you breath reduces symptoms of many diseases.
    Intermittent fasting,filtering water and reducing toxins in the air you breath reduces symptoms of many diseases.
    A raw vegan diet,filtering water and reducing toxins in the air you breath reduces symptoms of many diseases.
    A mediterrannien diet,filtering water and reducing toxins in the air you breath reduces symptoms of many diseases.
    Maybe there are some other diets that i haven't listed, my guess would be that they work too as long as you filter the water and reduce the toxins in the air you breath.
    Has anybody tried the seefood diet?
    Eat whatever food you like when you see it,filter the water and reduce the toxins in the air you breath. I did and it worked for me.

  19. paul lavallee

    if you ate a large bole of ice cream and a peanut butter sandwich made with 4 slices of white bread and a liberal amount of peanut butter would it affect a blood sugar test 6 to 7 hours later,

  20. thabet koubaisi

    Thank you doctor but you don’t talk about fruit and whole grains in Mediterranean this is a problem for many people in keto.. this is weakness point in keto

  21. Felicia Trujillo

    Needed to hear this today,was thinking of going carnivore for a while now . But dont do too good without any carbs. So maybe balance?fasting with low carbing. Thank you so much !Dr.

  22. Luis Aldamiz

    Legumes may be more common in Spain, they were actually pretty much a staple, along with bread, meat, fish, cheese and, sure, veggies and fruits, some nuts too (notably almond, also loved in the Arab countries), before the pasta and rice.

    IMO the "Mediterranean diet" is a semi-fraud: a dietary construct selecting certain elements quite capriciously. I'm less familiar with the Greek diet but I have direct personal experience with some of the Iberian and Italian diets for family reasons and both have as main meal three courses: a starch-rich first course, which may be grain based (pasta, rice) or legume based (beans, chickpeas, etc.) or occasionally may be a lighter soup (also pasta based unless it's something based on green peas or green beans), a meat or fish course and a desert, often sweets but can be fruits or sometimes cheese and nuts based (rarer). Salads may or not exist but are considered entrants, almost non-food, or garrison for meat/fish, olive oil was considered expensive and thus used only for certain dishes, notably salads, for frying seed oil was used instead (maybe less traditional but significantly cheaper). Butter is not used for frying but Italians serve their pasta with masses of this dairy fat, plus cheese: cheese on everything, not just dry pasta, but also soups, etc. (for Iberians cheese was rather a separate item: a snack, an entrant or a desert, but for Italians is a topping).

    So I'd say it's a semi-myth that the "Mediterranean diet" is so veggie-rich, the main difference with continental and British cuisine is that butter and cream are not used so often, but mostly for breakfast on toasts and that bread (or similar stuff) is considered much more important. If anything it may be the case that some northern cuisines used to rely too heavily on meat (sometimes fish) and dairy.

  23. Celina

    I have syncope, thanks to bradycardia. My mother survived a widowmaker heart attack last year and my grandfather died from heart disease. Keto was something that I tried last year and now I'm currently sticking to the mediterranean lifestyle because I am seeing results quicker than with ketogenic, but most of all…I feel SO much happier and more energetic since discovering this amazing way to nourish one's body! Very helpful video! Thank you!!

  24. Czeal Tamahawk

    That was my diet 2 months ago and added 15 miles plus 10 hours a week at the gym. Guess WHAT? It's a yoyo water weight lose. Switched to jerk waistline came down to 30 from 34. My weight is also down to 150 lbs from 173 lbs in just 5 weeks. I didn't do any significant routine at the gym. How in the world did that happen?

  25. Phillips Mom

    This is a really good video. I love following a lower carb Mediterranean meal plan. It works best for me. Real food, portion control, and I don’t feel deprived. Any grain serving for me is 1/2 cup or lower. It keeps my A1C at a normal level.

  26. Donya Lane

    Wine is so high in calories and sugar. I have to figure it raises insulin, because it kept me fat for years. I drank 1-2 glasses most nights with dinner. From the day I stopped, the weight began to fall off. I miss it, but I'd rather be healthy and not fat.

  27. Eternus Sempervirens

    Mistake: the ones consuming olive oil the most are us Spaniards, as well as the country that is the first olive oil producer, producing as much as Greece and Italy together, depending on the years due to local conditions regarding weather.

  28. Eternus Sempervirens

    Wine is being taken as part of the diet in the Mediterranean area as long ago as from the Phoenitians and the old Egipt. Wine, specially the red one is been studied in diet and heart disseases studies because it is kind of a "medicin for the heart" due to its many healthy substances that benefit our cardiac muscle. The use og beens is highest in Spain where the popular "potajes" are an important part of our diet. And beans are known by their low GI and their high amount of minerals.

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