The Mediterranean diet is  heralded as a heart-healthy diet.   A keto diet is effective for weight loss. Marry  the two methods, and you maximize your benefits.   This video shows you how to eat a  Mediterranean style keto diet.   [Intro Music] A keto diet aims to achieve   a certain macronutrient breakdown. Specifically,  a keto diet is defined as a very low carb diet   that is high in fat and moderate in protein. A Mediterranean diet has less of a focus on macros   and more of a focus on choosing high-quality  whole foods, mainly those high in Omega-3s,   monounsaturated fat, vitamins, and minerals.

By knowing these characteristics, we can   marry the two dieting styles to create  a satisfying and healthy ketogenic diet.   This union requires you to exclude certain  foods that fit into a traditional keto diet.   Now, before I share the foods to avoid, I want  you to know that I have a downloadable list of 100   low carb foods. That list is not specific  to a Mediterranean Keto diet, but it will   get you close because there are only two food  categories that you will need to modify.

  To give your keto diet a Mediterranean spin, you  will need to limit meat and dairy products.   Here is the list of keto foods to eat  in moderation or avoid altogether: Beef,   Poultry & Lean Meats, which are things  like chicken, turkey, pork, and lamb.   Eggs, Processed Meats like bacon  and lunchmeats, Yogurt, Cream,   Half & Half, Sour Cream, Cheese, and Butter Just like there are certain keto-friendly foods   that you must avoid, certain Mediterranean  foods must be avoided for the marriage of   these two diets to work. Those foods include: Whole Grains like oats, rice, & whole wheat bread   or pasta, Legumes which is the food group that  includes beans, lentils, and peanuts,higher-carb   Fruits like grapes and bananas, and Starchy  Vegetables like potatoes and butternut squash.   Now we know which foods to limit or avoid. Let's  look at a list of foods that you can enjoy.   The staple foods for you to include  in your Mediterranean Keto Diet are   fish and seafood, healthy oils, non-starchy  vegetables, and high-fat fruits.

  You can round out your diet with moderate amounts  of lean meats, eggs, high-fat dairy products,   nuts, seeds, and low carb fruits. Portions of fish and seafood are   recommended four times a week or more.  For the most health benefits, you want   to choose high-quality, fatty fish. Examples include wild-caught salmon,   mackerel, trout, sardines, tuna, crab,  shrimp, oysters, clams, and mussels.   Lean meats, like chicken, turkey, pork, and lamb,  as well as eggs, cheese, yogurt, nuts, and seeds,   should be eaten less frequently than fish but can  be consumed as additional protein sources.   Non-starchy vegetables are naturally low in  carbohydrates and a valuable food group for   your Mediterranean Keto diet.

It is recommended  to have a meal-size salad each day and a large   side of cooked vegetables with another meal.   Examples of non-starchy vegetables include  dark leafy salad greens, like spinach and kale,   broccoli, cauliflower, Brussels sprouts,  cucumbers, eggplant, onions, and tomatoes.   As you can see, a Mediterranean diet relies  on plant foods and lean protein choices,   but it is not a traditional low-fat diet because  there is an emphasis on healthy oils.   The hero oil is extra virgin olive oil, and  the sidekick is extra virgin avocado oil.   A daily intake of at least two tablespoons  or 30ml of olive oil is recommended.   It can be used as a base for salad dressing  or drizzled over your vegetable side dish.   Avocado oil is the better choice for cooking  because of its ability to withstand heat.

  Now, adding oil to your food can be a hard concept  to accept. But, the healthy monounsaturated fats   that you get from these two oils provide your  body with inflammation-fighting antioxidants   and provide you with hunger satisfaction. High-fat fruits, nuts, and seeds help you   maximize your daily intake of healthy  fats, and all three of these food   groups can be added to your daily salad. High-fat fruits include avocados and olives.   The best low-carb nut choices are Brazil  nuts, pecans, macadamias, walnuts,   hazelnuts, pine nuts, and almonds. Seeds, like sunflower seeds and pumpkin   seeds, make great additions to salad. And Other seeds, like chia, hemp, and flaxseed,   are easy ingredients to add to recipes. Additional fun foods that can fit into your   Mediterranean Keto diet include nut butters  like almond butter or natural peanut butter,   as well as low carb fruits like blackberries,  raspberries, and strawberries. However,   these foods are easy to overeat, so you will  want to pay attention to your serving size   to keep your carbohydrate intake low.

It is good to note that even though so much   is written about the Mediterranean diet, it is  surprising to learn that there is controversy   as to which foods belong in the diet. The reason for the variations is because   the diet is based on how people who live in  the countries bordering the Mediterranean Sea   eat. Each country has its own variations,  causing some confusion over the food list.   The recommendations in this video are based on the  foods used in a 12-week study. During the study,   22 obese subjects with metabolic syndrome  followed a ketogenic Mediterranean diet.   After the diet, all the subjects  were free of metabolic syndrome   and had normal triglycerides and high-density  lipoprotein cholesterol levels. They also showed   extremely significant improvement in low-density  lipoprotein or LDL cholesterol levels.   So we see that with just a few  tweaks to your keto diet, you can   tap into the health benefits of a Mediterranean  diet. In a nutshell, the Mediterranean Keto   Diet provides the macronutrient  breakdown that favors fat loss   but emphasizes lean proteins, unsaturated fats,  and nutrient-rich non-starchy vegetables.   I hope this was helpful and gives you a next  step to elevate your keto diet.

If you would   like to download the list of 100 low carb foods,  you can do so for free by following the link   in the description area or going to  DrBeckyFitness.com/low-carb-food-list.   Please subscribe to my channel before  you go and check out my selection of   videos by visiting my channel page. Thanks for  watching and have a great rest of your day.
.