Bruce Ackerberg - Keto Mediterranean Diet: A Beginners Step-by-Step Guide With Recipes and a Meal Plan

Keto Mediterranean Diet

A Beginner's Step-by-Step Guide With Recipes and a Meal Plan

Copyright 2019 Bruce Ackerberg

All rights reserved. No portion of this book may be reproduced in any form without permission from the publisher, except as permitted by U.S. copyright law.

Disclaimer

By reading this disclaimer, you are accepting the terms of the disclaimer in full. If you disagree with this disclaimer, please do not read the book. The content in this book is provided for informational and educational purposes only.

This book is not intended to be a substitute for the original work of this diet plan. At most, this book is intended to be beginners supplement to the original work for this diet plan and never act as a direct substitute. This book, is an overview, review, and commentary of the facts of that diet plan.

All product names, diet plans, or names used in this book are for identification purposes only and are property of their respective owners. Use of these names does not imply endorsement. All other trademarks cited herein are property of their respective owners.

None of the information in this book should be accepted as independent medical or other professional advice.

The information in the books has been compiled from various sources that are deemed reliable. It has been analyzed and summarized to the best of the Author's ability, knowledge, and belief. However, the Author cannot guarantee the accuracy and thus should not be held liable for any errors.

You acknowledge and agree that the Author of this book will not be held liable for any damages, costs, expenses, resulting from the application of the information in this book, whether directly or indirectly. You acknowledge and agree that you assume all risk and responsibility for any action you undertake in response to the information in this book.

You acknowledge and agree that by continuing to read this book, you will (where applicable, appropriate, or necessary) consult a qualified medical professional on this information. The information in this book is not intended to be any sort of medical advice and should not be used in lieu of any medical advice by a licensed and qualified medical professional.

Always seek the advice of your physician or another qualified health provider with any issues or questions you might have regarding any sort of medical condition. Do not ever disregard any qualified professional medical advice or delay seeking that advice because of anything you have read in this book.

Table Of Contents

I want to thank you and congratulate you for getting this guide.

I know your first instinct is ignore this guide and I cant blame you. Im sure this is not the first guide you have seen about Diet and Nutrition nor am I the first to claim to have the best diet program. However, this guide is not just about diet and nutrition. This guide is more than just the best diet program. This is not just another guide about Keto diet and Mediterranean diet.

In my guide you will learn not just about diet and nutrition. With this guide, I will take you beyond learning about the best diet program. I will do more than give you information on Keto and Mediterranean diets. What I will do is walk with you on your journey as you start your way into becoming a healthier version of you.

We will discuss what Keto Mediterranean diet is all about, what benefits you will gain in using the diet and what food you should eat under this diet. Then we will walk together step-by-step how you can get started in this diet. I will not just give you a program. I will be there with you from start to finish. You will not be alone in this journey and along the way, I will share with you some tips, techniques and recipes to start you off.

You cant get any better deal than that. So, lets begin the journey together.

Thanks again for getting this guide. I hope you enjoy it!

Mediterranean Diet is a diet based on the eating habits of people from Italy, Greece during the 1960s. The main characteristic of this diet is high consumption of olive oil, fruits, legumes, unrefined cereals and vegetables in proportions, a moderate to high consumption of fish and seafood, moderate consumption of dairy particularly cheese and yogurt, and wine; and low consumption of eggs and meat.

You could say that the Mediterranean Diet is more of an eating habit than a diet because there is no one single diet that you can follow because there are many countries around the Mediterranean continent and each may have eaten different foods.

Intensive research was done on the diet for more than 50 years but it was not until the Seven Countries Study by Professor Ancel Keys that the popularity of the Mediterranean diet soared. The macronutrient proportion of the Mediterranean diet used in the study consists 50% to 60% carbohydrates, 25% to 35% fats and the remainder is protein.

Common staple food of Mediterranean diet includes vegetables, fruits, nuts, legumes, seeds, bread, potatoes, whole grains, fish, seafood, herbs and spices, and olive oil.

The Keto diet is a very low carb, high fat, moderate to low protein diet. It was initially intended as treatment for cases of epilepsy in the early 1900s. The concept of the diet is to restrict carbs to the point that your body will enter the metabolic state of ketosis.

Metabolic state of Ketosis means your body is using ketones as alternative fuel or energy. The macronutrient proportion of the Keto diet is 70% fats, 25% protein and 5% carbohydrates.

Common staple food of Keto diet includes meat, fish, poultry eggs, low carb vegetables, high fat dairy, nuts, sees, avocado, berries, sweeteners, and other healthy fats.

The keto and Mediterranean diets have different approaches but it noteworthy to know their similarities and differences.

There are four major significant similarities between the two:

• Both diets give benefits to similar health areas like cholesterol levels, triglycerides levels, blood sugar levels, and blood pressure levels.
• Both diets focus on clean and healthy eating as both limits the consumption of processed food and derive most calories from whole foods.
• Both diets can provide almost the same weight loss result after one to two years.
• Both diets have the same dropout rates during dietary trials.

Despite its similarities, it is not without its differences:

• Ketogenic diets are very low carb including high carb plant foods while the Mediterranean diet includes moderately high carb foods despite its emphasis on healthy fats.
• When it comes to fat intake, the Mediterranean diet maybe higher in fat intake compared with other diets but very low compared to Keto. Primary source of calorie for Keto is more of healthy fat but Mediterranean has its main source from carbohydrates
• Mediterranean emphasizes unsaturated fats from fish and plant-based oils while Keto is from unsaturated fats and copious amounts of saturated fats.

These similarities and differences when combined can both help improve your health despite their vast difference in approaches.

It was in 2008 that researchers in Spain explored the idea of combining the ketogenic diet and Mediterranean diet.

The diet plan included unlimited calories, olive oil as the main source of fat, vegetables and salads as main source of carbohydrates, fish for protein and a moderate amount of daily wine. The result yielded the same as that of a standard keto diet but the significant impact was the reduction of the LDL cholesterol and increase in HDL cholesterol.