Keto vs. Mediterranean diet!

The Ketogenic diet (Keto, for short) and the Mediterranean diet are both extremely popular this year. Our team has tested these diets to see what works best for our customers. Read our conclusions, busted myths, and pros and cons below.

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What is the Ketogenic diet?
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🧀🍳🥑🥓🍤

The Keto diet is a low-carb, moderate protein, high-fat diet that helps you lose weight for good, both quickly and safely, through the fat-burning state of ketosis.
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You are basically restricting the amount of carbohydrates to kickstart burning your fat reserves. There is a catch though: you cannot go randomly about it, you have to follow a tried and tested meal plan.

Following a keto diet is more likely to lead to quick, dramatic weight loss, which is why it lands near the top for Best Fast Weight-Loss Diets.

20-70-10 percent is the magic formula for protein, fat and carbohydrates macronutrients. This is hard to balance exactly without professional help. Custom meal plans are therefore pretty much required or the diet won't work.

Keto: the good.👍

  • RADICAL weight loss.
  • No cravings. You can have cake. You can eat fat if you so desire. In fact, Ketogenic diets revolve around using fat as the main energy source. Win-win situation.
  • One of the few established diets that deals with stored fat deposits very quickly. Therefore, if you set a 28 day weight loss challenge, that is actually very realistic.
  • Eggs and bacon on a diet, all while dropping down body fat... Wow.
  • Once you enter ketosis, the body fat just burns away at a spectacular pace. You have been warned!
  • The concepts of ketosis and ketogenic diets are well established, academically. They work extremely well - but you have to do it right.

Keto: the bad.👎

  • Keto will only work if you have a professionally-designed MEAL PLAN.
  • Once the weight goes away, people relax and sometimes relapse.
  • Just before you enter fat-burning mode for the first time, you might feel tired (the Keto "flu").
  • If you are already close to a good weight and have little fat, there is no benefit to rapid fat burn for most people.

What is the Mediterranean diet?
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🫒🥖🍝🍷🐟

The Mediterranean diet is traditional in Mediterranean countries and is characterized especially by a high consumption of vegetables and olive oil and moderate consumption of protein, mainly fish.

Popular in Spain, Italy, Greece, this diet is has its origin in Roman times, and it is thought to have certain health benefits. It relies heavily on plants and animals that inhabit the Mediterranean basin.

Only in recent years it has come to being called a weight-control diet. In its original form is simply the traditional way people from those countries ate.

Mediterranean: the good.👍

  • Lack of structure. Lots of freedom.
  • It does not feel like a proper weight loss diet, if that is what you are into. More like sticking with certain foods, playing it by ear and enjoying the process.
  • Our Spanish, Italian and Greek colleagues love it. But they have been eating like this all their lives.
  • Sometimes slow and gradual weight loss is preferred by many people. That is what we saw with this diet. A couple of pounds in 3 months means you will get results, if you are in no hurry and willing to give it a few years.

Mediterranean: the bad.👎

  • EXPENSIVE. Good seafood often is quite pricey, for example.
  • One of the reasons we stopped recommending this diet to our clients is the lack of quantifiable food options. It is very easy to overdo it with bread or olive oil, for example, and that will sabotage any weight loss efforts.
  • It includes wine, in standard Mediterranean form. Some people might dislike the idea of drinking alcohol.
  • Meal prep can be time consuming, for some.
  • Lack of structure is also a curse: it makes the weight loss yo-yo effect much more likely.
  • Not really a weight loss diet, is more of a lifestyle & culture thing.
  • The results are SLOOOW. Do not expect any overnight miracles!

We tried these diets for 3 months each. Is there a winner?... 🏆

With the Mediterranean diet, weight loss is more of a marathon than a sprint, and you’ll drop pounds quite slowly.
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Keto, on the other hand, is more likely to lead to quick, VERY dramatic weight loss.

Our colleagues that did Keto lost much more body fat in 90 days than the group that only did Mediterranean. But they were all using customized meal plans.

The Mediterranean followers had a much more leisurely pace when it came to sticking to any rule or meal plan. The downside was that they really did not lose that much weight.

We recommend Mediterranean if you are very close to ideal weight and want to maintain or if you are not interested in meal plans and sticking to them.

We recommend Keto if you are interested in serious fat loss and can stick to a rigorous yet very simple meal prep plan.

Mediterranean: easy mode with average results.
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Keto: need custom meal plan and some dedication, but the results are quick and spectacular.

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How can I get a personalized Keto meal plan?

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You take a short quiz to see what works for your body type
All bodies are not the same, so why would you settle for cookie cutter solutions? We only create meal plans based on individual bodies and preferences, not focus groups. This quiz helps us get a good idea of what will work for you and you alone!
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Our specialists craft a diet plan that is tailored to you
With easy-to-find, affordable ingredients, and recipes designed for beginners, you won't need more than 30 minutes to make your meal and help your body start burning fat. With 1000+ recipes in our keto meal plans, there’s something for every preference, cooking level, and taste.
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Your own unique plan is ready, and so is our Eative App!
Download your plan and the Eative App for easy tracking of daily meals, keto guide for beginners, grocery list builder and much more. With Eative, you get to experience real weight loss results, while still eating lots of the foods you love.

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