Keto or Mediterranean
Replies
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Keto has been around since 1920s and is similar to what you find with inuti and maasai cultures. Mediterranean is very plant and seafood heavy. The two are not necessarily mutually exclusive as it would be very easy to eat mediterranean and still stay at a level of carbs low enough to induce ketosis.
Both diets have been used successfully to treat T2D, so it really comes down to what you like the most and what you find the easiest to follow. If you like eating a lot of meats and dairy then you will probably like keto better. If you tend toward a more vegetarian or pescatarian eating style, then medierranean will likely be an easier transition.
I use keto to treat my migraines, and it's very easy for me...keep carbs low, plenty of protein and low-carb veggies, portion control on anything high carb like rice or potatoes or sweets. I've been on it for just over a year now and it has been like magic for keeping migraines away.2 -
deannalfisher wrote: »IM_in_training wrote: »Although I'm not a fan of diets, I did follow "The Sonoma Diet" for a month and lost 38 lbs (with no exercising). I actually ate quadruple the fat that I normally ate, but it was healthier fats (EVOO, avocado). It's basically a Mediterranean diet, although I consider it more of a lifestyle change (lifelong vs temporary fix).
No. You lost weight because of calorie deficit NOT because of this "sonoma diet" or "drinking healthy oils".
38lbs in a month?? did i read that right
Yep, 38 lbs in a month.1 -
janejellyroll wrote: »I am keto and enjoy the keto WOE but some find it restrictive. I think the Mediterranean is a little less restrictive on carbs. I would guess (key word guess) that keto may be a bit faster way to reach your goal but there is nothing wrong with either.
The Mediterranean diet isn't carbohydrate-restricted at all. It encourages the consumption of fruits, vegetables, beans, and whole grains (along with moderate amounts of fish, dairy, and wine).
I know nothing about Mediterranean diet but would it be safe to say it is not a high carb diet?
Mediterranean food pyramid...
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IM_in_training wrote: »deannalfisher wrote: »IM_in_training wrote: »Although I'm not a fan of diets, I did follow "The Sonoma Diet" for a month and lost 38 lbs (with no exercising). I actually ate quadruple the fat that I normally ate, but it was healthier fats (EVOO, avocado). It's basically a Mediterranean diet, although I consider it more of a lifestyle change (lifelong vs temporary fix).
No. You lost weight because of calorie deficit NOT because of this "sonoma diet" or "drinking healthy oils".
38lbs in a month?? did i read that right
Yep, 38 lbs in a month.
that is a deficit of like 4300 calories a day....ummm....i call shenanigans11 -
For me, the choice would be Mediterranean. This isn't because it is a better diet but because I like the food choices that make up a Mediterranean diet. Either one will work for you to lose weight as long as you are eating less calories than you burn. Don't suddenly put yourself on a diet that requires too much thinking or restricting. Choose something you can do consistently forever. Successful weight loss (and keeping it off) happens when you eat foods you like, in proper proportions. Also, start walking...move. Exercise is almost as important as regulating your weight for beating prediabetes.2
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deannalfisher wrote: »IM_in_training wrote: »deannalfisher wrote: »IM_in_training wrote: »Although I'm not a fan of diets, I did follow "The Sonoma Diet" for a month and lost 38 lbs (with no exercising). I actually ate quadruple the fat that I normally ate, but it was healthier fats (EVOO, avocado). It's basically a Mediterranean diet, although I consider it more of a lifestyle change (lifelong vs temporary fix).
No. You lost weight because of calorie deficit NOT because of this "sonoma diet" or "drinking healthy oils".
38lbs in a month?? did i read that right
Yep, 38 lbs in a month.
that is a deficit of like 4300 calories a day....ummm....i call shenanigans
Bringing math and logic to the internet goes against the fake news rules.7 -
SONKISSED1 wrote: »Help! I need to make a wise and healthy decision between the two. I spoke with my doctor who did not say anything bad about Keto, but just that she leaned towards Mediterranean. I have to lose weight in order to keep Type 2 Diabetes under control. Thanks.
Neither. Calorie deficit will yield weight loss. Its that simple.
If weight loss was as simple as CICO, then a lot of people would probably find losing weight a little easier. How many people on here follow their alotted calories to a "T" and STILL don't lose weight? Not all of them can be screwing-up on their calorie counting. CICO is not the only thing that counts, and weight-loss isn't that simple. Here is an article that might make you think twice about the simplicity of CICO:
https://www.healthline.com/nutrition/debunking-the-calorie-myth
In regards to my own personal weight loss on "The Sonoma Diet", I can't say whether-or-not simple CICO was the driving force behind my loss. I never counted my calories. The only thing that I DID notice was the difference in the amount of fat intake that I had on the "diet". I definitely didn't claim the loss was due to "drinking healthy oils", as I only used EVOO to coat my frying pan (rather than butter), and I think I used it in a few salads. I also ate a lot more salmon.29 -
IM_in_training wrote: »SONKISSED1 wrote: »Help! I need to make a wise and healthy decision between the two. I spoke with my doctor who did not say anything bad about Keto, but just that she leaned towards Mediterranean. I have to lose weight in order to keep Type 2 Diabetes under control. Thanks.
Neither. Calorie deficit will yield weight loss. Its that simple.
If weight loss was as simple as CICO, then a lot of people would probably find losing weight a little easier. How many people on here follow their alotted calories to a "T" and STILL don't lose weight? Not all of them can be screwing-up on their calorie counting. CICO is not the only thing that counts, and weight-loss isn't that simple. Here is an article that might make you think twice about the simplicity of CICO:
https://www.healthline.com/nutrition/debunking-the-calorie-myth
In regards to my own personal weight loss on "The Sonoma Diet", I can't say whether-or-not simple CICO was the driving force behind my loss. I never counted my calories. The only thing that I DID notice was the difference in the amount of fat intake that I had on the "diet". I definitely didn't claim the loss was due to "drinking healthy oils", as I only used EVOO to coat my frying pan (rather than butter), and I think I used it in a few salads. I also ate a lot more salmon.
Hmmm...I lost 40 Lbs just consuming fewer calories than I expend...I know lots of people who have.11 -
IM_in_training wrote: »
If weight loss was as simple as CICO, then a lot of people would probably find losing weight a little easier.
The opposite: BECAUSE weight loss is as simple as CICO, a lot of people find it very hard losing weight. Sedentary lifestyles, office jobs, using the car everywhere and having available very high calorie food all the time make weight loss very hard because of lots of CI and little CO17 -
IM_in_training wrote: »SONKISSED1 wrote: »Help! I need to make a wise and healthy decision between the two. I spoke with my doctor who did not say anything bad about Keto, but just that she leaned towards Mediterranean. I have to lose weight in order to keep Type 2 Diabetes under control. Thanks.
Neither. Calorie deficit will yield weight loss. Its that simple.
If weight loss was as simple as CICO, then a lot of people would probably find losing weight a little easier. How many people on here follow their alotted calories to a "T" and STILL don't lose weight? Not all of them can be screwing-up on their calorie counting. CICO is not the only thing that counts, and weight-loss isn't that simple. Here is an article that might make you think twice about the simplicity of CICO:
https://www.healthline.com/nutrition/debunking-the-calorie-myth
In regards to my own personal weight loss on "The Sonoma Diet", I can't say whether-or-not simple CICO was the driving force behind my loss. I never counted my calories. The only thing that I DID notice was the difference in the amount of fat intake that I had on the "diet". I definitely didn't claim the loss was due to "drinking healthy oils", as I only used EVOO to coat my frying pan (rather than butter), and I think I used it in a few salads. I also ate a lot more salmon.
It's actually incredibly easy to make simple errors that keep you from being in a calorie deficit even when you think you are. These are usually related to not understanding how many calories represent a deficit for you, overestimating calories burnt through activity, choosing incorrect database entries, not understanding to log certain things, or inaccurate methods of measuring portions.
When you're in a deficit, you'll lose weight. For some of us, finding a correct way to estimate and track to reach that deficit may be easier than for others. But our struggles to measure and estimate don't mean that we can assume that energy doesn't exist or is a meaningless concept.17 -
deannalfisher wrote: »IM_in_training wrote: »deannalfisher wrote: »IM_in_training wrote: »Although I'm not a fan of diets, I did follow "The Sonoma Diet" for a month and lost 38 lbs (with no exercising). I actually ate quadruple the fat that I normally ate, but it was healthier fats (EVOO, avocado). It's basically a Mediterranean diet, although I consider it more of a lifestyle change (lifelong vs temporary fix).
No. You lost weight because of calorie deficit NOT because of this "sonoma diet" or "drinking healthy oils".
38lbs in a month?? did i read that right
Yep, 38 lbs in a month.
that is a deficit of like 4300 calories a day....ummm....i call shenanigans
I don't know where your "4300 calories a day" came from, but 38 lbs is what I lost. Is "shenanigans" a nice way of calling me a liar?10 -
38lbsX3500cal (approx 1lb) = 133000/ 30days = 4333cal is the deficit you would need to have maintained to lose 38lbs in a month....3
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cwolfman13 wrote: »IM_in_training wrote: »SONKISSED1 wrote: »Help! I need to make a wise and healthy decision between the two. I spoke with my doctor who did not say anything bad about Keto, but just that she leaned towards Mediterranean. I have to lose weight in order to keep Type 2 Diabetes under control. Thanks.
Neither. Calorie deficit will yield weight loss. Its that simple.
If weight loss was as simple as CICO, then a lot of people would probably find losing weight a little easier. How many people on here follow their alotted calories to a "T" and STILL don't lose weight? Not all of them can be screwing-up on their calorie counting. CICO is not the only thing that counts, and weight-loss isn't that simple. Here is an article that might make you think twice about the simplicity of CICO:
https://www.healthline.com/nutrition/debunking-the-calorie-myth
In regards to my own personal weight loss on "The Sonoma Diet", I can't say whether-or-not simple CICO was the driving force behind my loss. I never counted my calories. The only thing that I DID notice was the difference in the amount of fat intake that I had on the "diet". I definitely didn't claim the loss was due to "drinking healthy oils", as I only used EVOO to coat my frying pan (rather than butter), and I think I used it in a few salads. I also ate a lot more salmon.
Hmmm...I lost 40 Lbs just consuming fewer calories than I expend...I know lots of people who have.[/quote
Congrats, wolfman13!..I think just the thought of losing 38 lbs in-a-month might have been too much for them. I hope I'm not still on MFP after 9 years, unless it's purely for maintenance.8 -
IM_in_training wrote: »cwolfman13 wrote: »IM_in_training wrote: »SONKISSED1 wrote: »Help! I need to make a wise and healthy decision between the two. I spoke with my doctor who did not say anything bad about Keto, but just that she leaned towards Mediterranean. I have to lose weight in order to keep Type 2 Diabetes under control. Thanks.
Neither. Calorie deficit will yield weight loss. Its that simple.
If weight loss was as simple as CICO, then a lot of people would probably find losing weight a little easier. How many people on here follow their alotted calories to a "T" and STILL don't lose weight? Not all of them can be screwing-up on their calorie counting. CICO is not the only thing that counts, and weight-loss isn't that simple. Here is an article that might make you think twice about the simplicity of CICO:
https://www.healthline.com/nutrition/debunking-the-calorie-myth
In regards to my own personal weight loss on "The Sonoma Diet", I can't say whether-or-not simple CICO was the driving force behind my loss. I never counted my calories. The only thing that I DID notice was the difference in the amount of fat intake that I had on the "diet". I definitely didn't claim the loss was due to "drinking healthy oils", as I only used EVOO to coat my frying pan (rather than butter), and I think I used it in a few salads. I also ate a lot more salmon.
Hmmm...I lost 40 Lbs just consuming fewer calories than I expend...I know lots of people who have.[/quote
Congrats, wolfman13!..I think just the thought of losing 38 lbs in-a-month might have been too much for them. I hope I'm not still on MFP after 9 years, unless it's purely for maintenance.
I think a lot of people on the forums are here for maintenance, or for furthering their fitness/health goals - which is perfectly ok. It's nice to have the veterans around for good information.
That said, I'm curious - if the Sonoma Diet was so successful for you, why did you only do it for a month? What are you doing now?13 -
IM_in_training wrote: »
Congrats, wolfman13!..I think just the thought of losing 38 lbs in-a-month might have been too much for them. I hope I'm not still on MFP after 9 years, unless it's purely for maintenance.
Lots of people here are maintaining. I finished losing weight in 2015.
That said, if someone wants to take longer with their goal or has some back-and-forth progress in their weight loss, I think it's great that they're still here and sticking with it. It's a lot better than just giving up on a goal and never coming back because they're concerned about how long it might take.13 -
SONKISSED1 wrote: »Help! I need to make a wise and healthy decision between the two. I spoke with my doctor who did not say anything bad about Keto, but just that she leaned towards Mediterranean. I have to lose weight in order to keep Type 2 Diabetes under control. Thanks.
Losing weight comes from a calorie deficit - period. You can achieve via a number of different mechanisms such as following a named diet, a focus on a particular macro, calorie counting, etc.
A ketogenic diet is a way of eating that focuses on extremely low carb and high fats. It can have some benefit for those with diabetes or other similar medical issues. Others find they've been able to get those conditions under control simply by losing weight, which again, comes from the calorie deficit.
The mediterranean diet is a way of eating that prioritizes certain foods, can also provide benefits for those with certain medical conditions, etc. If you lose weight following a mediterranean diet, then it also comes from the calorie deficit.
So essentially - if your doctor didn't strongly recommend one over the other - it becomes a matter of personal preference. Are you satiated by fat, and can you imagine a major reduction of your carb intake, limiting not only processed refined carbs but things like fruits and starchy vegetables? If so, look at keto, or just a lower carb diet? Doesn't have to be all the way to keto to achieve the goals you're striving for.
If grains, fruits, vegetables, lean meats, etc are things that you enjoy - may want to lean toward the mediterranean diet instead.
Or - just focus on losing weight via a focus on calories - you don't have to follow a "diet" in order to achieve your goals.
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IM_in_training wrote: »
Congrats, wolfman13!..I think just the thought of losing 38 lbs in-a-month might have been too much for them. I hope I'm not still on MFP after 9 years, unless it's purely for maintenance.
Many of us who are here offering advice hit our goal weight years ago, are in maintenance, and are pursuing fitness or vanity goals. And the vast majority of us didn't eat all that differently than we did before, just tweaked portions and percentages so we could stay satisfied on less calories. I'm not going to quibble with your numbers as it's immaterial to the OP, I'm glad you found something that you were happy with.13 -
cwolfman13 wrote: »janejellyroll wrote: »I am keto and enjoy the keto WOE but some find it restrictive. I think the Mediterranean is a little less restrictive on carbs. I would guess (key word guess) that keto may be a bit faster way to reach your goal but there is nothing wrong with either.
The Mediterranean diet isn't carbohydrate-restricted at all. It encourages the consumption of fruits, vegetables, beans, and whole grains (along with moderate amounts of fish, dairy, and wine).
I know nothing about Mediterranean diet but would it be safe to say it is not a high carb diet?
Mediterranean food pyramid...
THIS is exactly how we eat---but remember, a portion for us is very small.0 -
Type 2 diabetic here, A1c was 11 when I was diagnosed, is now 4.5. Also down 125 lbs.
This is the wrong question. Although diabetics can do very well on a keto diet, it's not necessary to go full keto to get the benefits of eating lower carb. What is essential for you as a diabetic is learning how many carbs your individual body can tolerate from moment to moment. Get a blood glucose meter and test, often, after every meal until you know how every food affects you. Then plan your diet around your own tolerances. No one else can do this for you.
Stay in a caloric deficit and exercise every day - exercise is essential for type 2 diabetics because it improves insulin resistance. Eat back your exercise calories, with caution to be sure they are not overestimated. You will lose weight if you do this, regardless of which diet you choose.
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deannalfisher wrote: »38lbsX3500cal (approx 1lb) = 133000/ 30days = 4333cal is the deficit you would need to have maintained to lose 38lbs in a month....
Why would you even bother. The person lost 38lbs in a month and thats that. There are those superhumans among us dont you know. Also everything you read on the internet is true isnt it?
Said Abe Lincoln right?6 -
You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.4
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You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.
with any way of eating if you go back to eating more than you burn you will gain the weight back.once you lose the weight you have to find a way to maintain that new weight if you cant you will gain weight back.5 -
CharlieBeansmomTracey wrote: »You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.
with any way of eating if you go back to eating more than you burn you will gain the weight back.once you lose the weight you have to find a way to maintain that new weight if you cant you will gain weight back.
This is where most diets have trouble. It's the maintaining that gets you.3 -
CharlieBeansmomTracey wrote: »You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.
with any way of eating if you go back to eating more than you burn you will gain the weight back.once you lose the weight you have to find a way to maintain that new weight if you cant you will gain weight back.
This is where most diets have trouble. It's the maintaining that gets you.
doesnt matter which "diet' it is if you dont know how to mantain your weight you are going to gain it back. some people think once they lose they wont gain it back,thats where they are wrong. its not most diets its all diets as you can gain weight on any way of eating.1 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.
with any way of eating if you go back to eating more than you burn you will gain the weight back.once you lose the weight you have to find a way to maintain that new weight if you cant you will gain weight back.
This is where most diets have trouble. It's the maintaining that gets you.
doesnt matter which "diet' it is if you dont know how to mantain your weight you are going to gain it back. some people think once they lose they wont gain it back,thats where they are wrong. its not most diets its all diets as you can gain weight on any way of eating.
No statistics to back this up but I would guess that more than 50% of dieters gain it back. This goes for any diet. I think the key is to develop a new way of eating.0 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.
with any way of eating if you go back to eating more than you burn you will gain the weight back.once you lose the weight you have to find a way to maintain that new weight if you cant you will gain weight back.
This is where most diets have trouble. It's the maintaining that gets you.
doesnt matter which "diet' it is if you dont know how to mantain your weight you are going to gain it back. some people think once they lose they wont gain it back,thats where they are wrong. its not most diets its all diets as you can gain weight on any way of eating.
No statistics to back this up but I would guess that more than 50% of dieters gain it back. This goes for any diet. I think the key is to develop a new way of eating.
there are many many studies out there to look up proving this. but yes most people do gain it back. I was in the camp years ago that thought if I lose it it will stay off. I learned that the hard way. There are studies proving that one diet is not any better in the long term.0 -
When I was leaving the doctors office with my new diagnosis of diabetes, I wondered how I could eat out and stay on plan. I wandered in to a Mediterranean restaurant and there on display was a perfectly balanced meal. Half the plate was Greek salad, and then there were various dainties like rice wrapped in grape leaves.
That plate gave me hope.
So I’m rather partial to the Mediterranean diet myself. Good memories.
My blood testing told the rest of the story. Two slices of pizza were fine but three was not.6 -
CharlieBeansmomTracey wrote: »You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.
with any way of eating if you go back to eating more than you burn you will gain the weight back.once you lose the weight you have to find a way to maintain that new weight if you cant you will gain weight back.
That's true, and I should have had a better plan in place for maintaining, because a ketogenic diet is to restricting and not something I could stick to for an extended period of time. The Mediterranean way of eating is much more sustainable for me, and is very healthy since it is a mix of lots of veggies, fruits, whole grains, healthy oils and lean protein sources.2 -
CharlieBeansmomTracey wrote: »You can lose weight on either one as long as you are in a calorie deficit, but if you want a healthy way of eating that you can eat a variety of good foods and stick with for the long haul, I recommend the Mediterranean Diet. My husband's cardiologist recommended it to us. It is not really a diet as we think of a diet, but a healthy way of eating. I have done Keto in the past and lost weight, but I wouldn't do it again. It was not sustainable for me and I gained the weight back. I personally don't think Keto/low carb is nearly as healthy as eating Mediterranean style.
with any way of eating if you go back to eating more than you burn you will gain the weight back.once you lose the weight you have to find a way to maintain that new weight if you cant you will gain weight back.
That's true, and I should have had a better plan in place for maintaining, because a ketogenic diet is to restricting and not something I could stick to for an extended period of time. The Mediterranean way of eating is much more sustainable for me, and is very healthy since it is a mix of lots of veggies, fruits, whole grains, healthy oils and lean protein sources.
whats sustainable for a person and helps them lose/control their weight is the best way of eating for them. I cant do keto. I have to watch my fats even the healthy ones.0 -
Thanks all, for your insightful comments. My problem, I believe, is not looking at this as a life changing journey, but as a diet which denies me. I am ready for the journey now, and you've all given me quite a bit food for thought. I think the bottom line is caloric deficit with healthy choices and keeping the carbs low, and exercise. I appreciate your time in talking it out with me.
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