Keto versus Mediterranean. Which won?

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

Keto proponents claim the diet reduces appetite, melts abdominal fat and boosts mental sharpness, once a person is over the first few days of "keto flu," a feeling of malaise, fatigue and brain fog. Studies have shown at least a short-term improvement of blood sugar in people who are on keto as well.

Research has linked the Mediterranean diet to reduced risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer as well as weight loss, stronger bones, a healthier heart and longer life.

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

A new controlled clinical trial done during the pandemic compared the two diets by asking 33 people with prediabetes or diabetes to do both diets, one after the other, for three months. During the first four weeks of each diet, participants received either healthy keto- or Mediterranean-based meal deliveries, then followed meal plans on their own.

Researchers monitored participants' weight, blood sugar (glucose) levels, cardiovascular risk factors and adherence to the diet. Which diet was still standing at the final bell?

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

"Both diets improved blood glucose control to a similar degree, and both groups lost a similar amount of weight," said leading nutrition researcher Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School. He was not involved in the study.

However, when researchers examined the impact of the two diets on levels of blood fats that contribute to heart disease, the Mediterranean diet was the clear winner, according to the study published Friday in The American Journal of Clinical Nutrition.

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

The study tracked low-density lipoprotein, or LDL, known as the "bad" cholesterol, and triglycerides, which are a different type of fat in the blood that also contributes to hardening of the arteries.

"The keto diet significantly increased LDL cholesterol by 10%, while the Mediterranean diet decreased LDL cholesterol by 5%," said Dr. Frank Hu, chair of the department of nutrition at Harvard T.H. Chan School of Public Health, who was not involved in the study.

"The difference between the two diets is quite large, and this may have long-term consequences on cardiovascular disease," Hu said.

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

While both diets reduced triglycerides, the keto diet did so more significantly, the study found. However, the reduction in triglycerides is not as important as the rise in bad cholesterol, Hu said.

"High LDL cholesterol is a much more powerful and important risk factor for cardiovascular disease than triglyceride levels," he said. "So while both sides were quite effective in short-term glycemic control, I think the main issue is the potential long-term effects of keto on cardiovascular disease."

'I tried to give each diet the best chance' Keto accomplishes quick weight-loss success, proponents say, by putting people into ketosis, a state in which the body begins to burn stored fat as fuel. But to get to ketosis, carbohydrates are drastically slashed to 20 to 50 grams a day. (A cup of cooked rice is about 50 grams.) Eating additional carbs knocks you out of ketosis. What you should know to master portion control, according to an expert A typical American's daily diet is 50% carbohydrates, Hu said, so decreasing that intake to less than 50 grams is "a huge reduction. That's tough for people to maintain."

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

People often view keto as a "meat" diet and fill their plates with full-fat dairy, sausage, bacon and other meats with saturated fats, all of which can contribute to inflammation and chronic disease.

However, the study used a "well-formulated ketogenic diet," which limited high protein intake and emphasized non-starchy vegetables, said study author Christopher Gardner, a research professor of medicine at the Stanford Prevention Research Center.

"I tried to give each diet the best chance. I didn't try to make it a crappy keto and a good Mediterranean or a crappy Mediterranean and a good keto," said Gardner, who is also the director of the Nutrition Studies Research Group at Stanford.

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

The keto diet bans any grains, legumes and fruits except for a handful of berries. The Mediterranean diet, however, emphasizes packing your plate with fruits, vegetables, beans, lentils, whole grains, nuts and seeds. How to start the Mediterranean diet — meal by meal Both diets agree that "we eat way too much added sugar and refined grains, and we don't eat enough vegetables," Gardner said. "So the whole study was set up to see is there an advantage to getting rid of fruits, whole grains and beans on keto -- after you do the things that everybody agrees on."

In addition to the rise in bad cholesterol, people on the keto phase had a "decreased intake of thiamine, vitamins B6, C, D and E, and phosphorus" as well as an "incredibly low amount of fiber," said Dr. Shivam Joshi, a clinical assistant professor of medicine at New York University Grossman School of Medicine. He was not involved in the study.

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

"Whole grains and fruits have positive health benefits, and their exclusion from the keto group raises some concern about the long-term health impacts," Willett said. In addition, he said, "Many people find that long-term adherence to a keto diet is difficult."

Indeed, the study found that most people dropped the keto diet after the research ended. Are Swedish dishcloths worth it? Absolutely. Here's why "They had keto delivered to their house. They had a health educator help them," Gardner said. "Yet boom! Most people quit following the keto diet almost immediately (when that portion of the study ended), while many of those on the Mediterranean diet were still eating that way when the study was over."

What is the key message of the study?

"The No. 1 take-home message for me is that severe restriction of some healthy carbohydrates is not necessary to improve glycemic control and cardio metabolic health," Hu said.

"You can do a healthy Mediterranean diet or a moderate low-carbohydrate diet or a very healthy vegetarian diet. There are different options for people with different food preferences."

Click here to learn how to lose 21 LBS in just 4 weeks using Keto

#keitheatsketo #ketorecipies #keto #ketodiet #lowcarb #diet #healthyfood #ketolife #weightloss #lowcarbdiet #bariatric #gastricbypass #gastricsleeve https://www.instagram.com/p/ChvbgsYvu3C/?igshid=NGJjMDIxMWI=

Reposted from @keto.meals_ideas 😋More keto recipes + Cooking tips: 8 week fully customized keto meal plan for your weight loss goals and food preferences: An eight-week meal plan Losing 5-10lbs per week while eating your favorite foods every meal A nutrition plan with food variety Meals that are based on personal food preferences Detailed recipes with step-by-step instructions A downloadable shopping list each week Simply follow the plan and you WILL succeed. XDo Not Miss Out GO TO ( @keto.meals_ideas ) Click BIO Link @keto.meals_ideas Save this post for the recipe. . . . Double tap if you love it. . ➡️ Follow @keto.meals_ideas ➡️ Follow @keto.meals_ideas ➡️ Follow @keto.meals_ideas . . No copyright infringement intended Dm for removal! SAVE THIS POST FOR LATER ☝️ . . . #ketorecipe #ketoresults #ketorecetas #ketorecipies #ketoreboot #ketorezepte #ketorecipesblog #ketoreset #ketorecipeideas #ketorecepies #ketorestaurant #ketoreto #ketorecepten #ketorecipeshare #ketorestart #ketorezept #ketorecept #ketorecipesilove #ketoreceta #ketoreceipes #ketoweightlossfood #ketoweightlossgoal #ketoweightlossmotivation #ketomealidea #ketomealrecipe #ketomeat #ketomealsplan #ketomealpreps https://www.instagram.com/p/ChZnBabsdOv/?igshid=NGJjMDIxMWI=

Ultimate Keto Meal Plan

Achieve Your DESIRED BODY COMPOSITION

Without Depriving Yourself or Going Hungry

By Becoming a FAT BURNING MACHINE

Start a Well-Formulated Ketogenic Diet

to Get into Ketosis in Just 21 Days...

Amazing Book Click Here

Y’all I really be cooking on keto 👩🏾‍🍳🤟🏾 follow my keto Instagram @ketomadeyummy

Balancing combinations to make life more enjoyable 👇👇👇👇👇 2019 is coming to an end so PLEAAAAASE HELP SPREAD OUR MESSAGE TO LIVE A HEALTHIER LIFE WITH A LOVE ONE...TAG SOMEONE YOU THINK SHOULD GIVE KETO A TRY🔥🔥🔥 👆👆👆👆👆 ����‍♀️⁣ by: @ketowize - ⏩Follow us 👉🏻 @delishketodiet_ for Free Daily Keto Tips, Recipes, and much much more!! 🙏💪 - - Turn ON your notifications for NEW KETO recipes, tips, and more ❗️❗️ . . #goketo #ketowarrior #ketocommitted #lazyketo #healthyfat #lowcarbmeals #lowcarblove #ketomum #lowcarbfood #ketofastfood #ketoforwomen #fats #highfatlowcarb #absaremadeinthekitchen #loseweightfeelgreat #eatfatlosefat #ketohumor #ketorecipies #ketomeals #ketocommunity #ketogirl #ketomomma #eatketo #lowcarbeats #ketogroceries #ketofriendly (at Santa Rosa, California) https://www.instagram.com/p/B4r-N6pgXwh/?igshid=7tixmoxnnpsv

10-minute TACO BOWL - butter lettuce, cauliflower rice, salsa, avocado, grassfed ground beef with taco seasoning and rotel, cilantro and @greenvalleycreamery lactose free sour cream 💯 . - 👉 Follow @fatloss_girl for more keto recipes daily 🎁 - . . . . . . . . . . Credit: DM - #ketoweightlossfood #ketosismeal #ketorecipies #ketorecipe #ketofitness #ketofoodideas #ketomealprep #ketomealplan #ketoforbeginners #ketoforwomen #ketoforweightloss #ketoforhealth #cleanketo #ketoinspiration #ketodinnerideas (at Los Angeles, California) https://www.instagram.com/p/CXDkw1OPhKo/?utm_medium=tumblr

Click here to get the Recipe

Hamburgers 🤤🤤 #keitheatsketo #ketorecipies #keto #ketodiet #lowcarb #diet #healthyfood #ketolife #weightloss #lowcarbdiet #bariatric #gastricbypass #gastricsleeve https://www.instagram.com/p/Chqj1O3rzV8/?igshid=NGJjMDIxMWI=

Reposted from @ketohealthdiet Hope u have a great day. Do you love this? Let's follow us @ketohealthdiet🤗❤️ to get more daily Keto recipes. 🌟🤤😋If you really want to lose weight, equip yourself with a long-term plan We currently have a "28-Day Keto Challenge " program We will help you learn how to reduce 5-10ibs in the first week. This program is extremely safe for health Just start and don't stop. Change takes time, but thee journey never ends, so make good choices and learn to love your body. CLICK LINK IN BIO @ketohealthdiet 🤗❤️ Quick&Easy Healthy Recipes for Weight Loss Follow us for in 🤗😍🤤😋 . . . . . #lowcarbdinner #healthyfat #eatrealfood #dietplans #whole30meals #healthyhabits #ketogenics #ketocookingrecipes #lchffood #ketotransformations #easyketo #eatfatlosefat #low carblifestyle #ketogenic #ketobreakfast #ketofyme # ketofriends #ketosimple #ketodiets #ketorecipies #k etonesforthewin #ketohelp #ketoquotes #easyketorecipes https://www.instagram.com/p/CdnljGhgeY6/?igshid=NGJjMDIxMWI=

 I just discovered the perfect pairing! The crispy fried sausage with the creaminess of the Brie cheese is an absolute winner. You gotta try it! - - . - 🍀 . . . . . . . . . . . . . . Credit 📸: DM ( Thank You) #ketoweightlossfood #ketosismeal #ketorecipies #ketorecipe #ketofitness #ketofoodideas #ketomealprep #ketomealplan #ketoforbeginners #ketoforwomen #ketoforweightloss #ketoforhealth #cleanketo #ketoinspiration #ketodinnerideas (at USA) https://www.instagram.com/p/CWNaN5hArNY/?utm_medium=tumblr

Omelette this morning for breakfast 🤤🤤

I put Black Forest ham, bacon , red/green bell peppers, and I used a mixture of pepper jack and hard cheddar cheese 🔥🔥🔥

Come through starbucks 💚☕️ 👇👇👇👇👇 HAPPY VETERANS DAY TO ALL OF OUR SERVICE MEMBERS! Don’t forget Starbucks Ali’s giving away a free y’all coffee for all of our former and current military members 🔥 👆👆👆👆👆 How to order a Keto Friendly Coffee at Starbucks. Here is a little cheat sheet, hopefully this helps you get your coffee drank on. . 🔹 You can ask for the heavy whipping cream on the side and use your own sweeteners. ☕️💚 . 🔹 No Base = a sugary thickener used to make your drink smoother more Frappuccino like. . 🔹 Some stevia packets are a blend of stevia & monk fruit. . 🔹 Whip cream contains sugar. . 🔹 Iced coffee can be blended and made into a Frappuccino type of drink, you can ask for a Double Blend. Be Nice to your Barista, leave a TIP & smile. 😉 Keep those things in mind when ordering. Hope you ENJOY Credit: @ketosony - ⏩Follow us 👉🏻 @delishketodiet_ for Free Daily Keto Tips, Recipes, and much much more!! 🙏💪 - Make sure to 😍 Tag someone who would love this 😋 - Turn ON your notifications for NEW KETO recipes, tips, and more ❗️❗️ . . #goketo #ketowarrior #ketocommitted #lazyketo #healthyfat #lowcarbmeals #lowcarblove #ketomum #lowcarbfood #ketofastfood #ketoforwomen #fats #highfatlowcarb #absaremadeinthekitchen #loseweightfeelgreat #eatfatlosefat #ketohumor #ketorecipies #ketomeals #ketocommunity #ketogirl #ketomomma #eatketo #lowcarbeats #ketogroceries #ketofriendly (at Starbucks Coffee) https://www.instagram.com/p/B4umF1Ogo4E/?igshid=169npt922f0rs

Follow us @ketodiet.special to get more daily Keto recipes I came to the realization I haven’t been giving cauliflower nearly as much love as I should be. . This steak, greens, and truffled creamy cauli combo plate was SO. GOOD. . The truffled cauli was so easy I am going to have it on heavy rotation going forward. I just boiled some cauliflower florets for about 10 minutes, mashed them in the sauce pan (you can also use a food processor), added & mixed in 3 tablespoons of cream cheese well, tossed in some fresh scallions, and added my secret ingredient some truffled avocado oil - give it a little taste, and add some sea salt / pepper to taste. Beware: you might just want to eat the whole thing in one spot. . I served it up with some steak that I cooked up in my cast iron pan. Simple does it here: . 1.I took out my steak from the fridge so it comes to room temperature (it cooks much more evenly this way) . 2.Dabbed the steak down on both sides with paper towel to remove excess moisture. . 3.Massaged in some of the truffle oil . 4.Sprinkle on sea salt + pepper on both sides and let is sit for a few mins . 5.Got a cast iron pan on medium/high heat, added some butter/oil, then cooked it for about 4-5 mins on each side for medium rare. Dont flip the steak back and forth, just let it do its thing. . 6.Remove from heat, let it sit for a few more mins, then slice up. . I served this all together with some arugula that I just dressed with some lemon and sea salt + pepper, and the cauli. Get a little bit of everything on each bite, and its heaven. . What is your favorite way to do steak?? And what are your favorite steak sides?? . . . . If You Intrested In Weight loss . Then Visit My Bio Link and Get Your CUSTOM KETO DIET PLAN . . . . . . . . . #ketodiet #ketodietfood #ketodietnewbie #ketodietweightloss #ketotransformation #ketofood #ketorecipies #ketodietrecipes #customketo #extremeweightloss #extremefatloss #fatlossfood #recipeshare https://www.instagram.com/p/CRNnJXfgVpV/?utm_medium=tumblr

@keitheatsketo #ketorecipies #keto #ketodiet #lowcarb #diet #healthyfood #ketolife #weightloss #lowcarbdiet #bariatric #gastricbypass #gastricsleeve #funnydiet #funnydietmemes https://www.instagram.com/p/ChZ8v1prsQG/?igshid=NGJjMDIxMWI=