Mediterranean VS Keto - Thoughts?
jfeather01
Posts: 11 Member
I'm making yet another "YouTurn" and restarting. I want to lose my carb and sugar addiction and need help and support!
1
Replies
-
Welcome to the community!
Have you researched both styles? I looked into keto but realized it wouldn't be sustainable for me. Too many restrictions.
Mediterranean is much easier, in my opinion.
I eat plant based with seafood, eggs and cheese. I love it.3 -
Either one will work as long as you keep a calorie deficit. That is all that is needed to lose weight. You can even lose weight eating carbs and sugar.
Mediterranean is a more diverse diet, so you may find it easier to follow. It also is filled with foods that are generally associated with good health outcomes, so that is a benefit. But there is no need to follow it strictly for weight loss. You could do a Mediterranean base and eat things outside the diet when you feel like it, as long as you stay within your goals.8 -
Either one will work as long as you keep a calorie deficit. That is all that is needed to lose weight. You can even lose weight eating carbs and sugar.
Mediterranean is a more diverse diet, so you may find it easier to follow. It also is filled with foods that are generally associated with good health outcomes, so that is a benefit. But there is no need to follow it strictly for weight loss. You could do a Mediterranean base and eat things outside the diet when you feel like it, as long as you stay within your goals.
Calorie deficit has nothing to do with her issue with a carb/sugar addiction....13 -
It does if she logs in the food diary and sees what those carbs and sugars cost in regards to calories.6
-
Either one will work as long as you keep a calorie deficit. That is all that is needed to lose weight. You can even lose weight eating carbs and sugar.
Mediterranean is a more diverse diet, so you may find it easier to follow. It also is filled with foods that are generally associated with good health outcomes, so that is a benefit. But there is no need to follow it strictly for weight loss. You could do a Mediterranean base and eat things outside the diet when you feel like it, as long as you stay within your goals.
Calorie deficit has nothing to do with her issue with a carb/sugar addiction....
The assumption from this post was that she wants to lose weight, which is what she is trying to do with these diets. a "carb/sugar addiction" is that she thinks that she eats too much of these and it is why she has a weight problem. If she did not have a weight problem and was happy maintaining weight, then there would be no issue with carbohydrate or sugar consumption.
All my recommendations still stand. All that is needed to lose weight is a calorie deficit. Logging your foods, and figuring out what you are actually eating, is an important first step. Lots of people who think they are addicted to carbs and sugar actually don't get as many calories as they think from those sources. It's just that we've been conditioned to think of them as "what makes us fat," so people believe they need to cut them out in order to lose weight. That's not often the case.13 -
This seems a popular topic lately. You might find this thread interesting: https://community.myfitnesspal.com/en/discussion/10752250/keto-vs-mediterranean-diet#latest
Here is what I wrote there:
Mediterranean is more flexible in that it's basically just one version of a healthful eating pattern (and people often interpret it very loosely). I think of it as basically mostly cooking from whole foods, lots of veg and fruit, whole grains and beans/lentil, not that much meat with fish/seafood a significant source of the meat that is consumed. Olives and olive oil as one fat source (rather than butter), as well as nuts and seeds.
I eat basically this way, although it's more geared toward what's in season and grows well around me during growing season vs. Med-specific dishes (with the exception of olives/olive oil, and I also adore avocado). In fact, I often explore dishes from other areas of the world.
I tried keto briefly and it wasn't for me as even with no more than a serving of nuts and/or greek yogurt/cottage cheese and all the veg I like to eat I'd be at or over my net carb goal every day (I do love vegetables and like to eat a variety, but these were all non starchy veg). I also missed fruit and was eating more meat than I prefer (I think people do manage with less meat, but I can't figure out how while still meeting protein and carb goals unless it's a lot of fake meat).
I think it's great for those who struggle with appetite on other diets or who feel like they are enjoying their food options more on keto, but for me it felt restrictive and didn't convey any benefits and I feel like my diet doing a more Med style (or just generally eating in a way that takes into account nutrition and delicious cooking) is healthier for me.
You will have to figure out what works for you, however.
I'll add that there's no particular reason to do a named diet. In that it's basically just one form of a healthy eating pattern, I don't really think of the Med diet as such a diet, it's a pretty flexible way to eat.4 -
I think I'll actually walk to the library tomorrow and get a couple books and compare. I think Med might work for me in that I can have a bit of carb. I don't worry so much about natural sugar (do love my fruit) as much as the added sugar in sauces, dressings, and everything else processed. It's a start right?!5
-
Right! And everything begins with a start! Definitely got something good going here. If worried about sauces and dressings,
maybe look up a couple good recipes for sugar free versions of your favorites while at the library?1 -
jfeather01 wrote: »I think I'll actually walk to the library tomorrow and get a couple books and compare. I think Med might work for me in that I can have a bit of carb. I don't worry so much about natural sugar (do love my fruit) as much as the added sugar in sauces, dressings, and everything else processed. It's a start right?!
I just want to reiterate what I posted above: Weight loss is strictly about eating less calories than your body burns. Things like "natural", "clean", "processed", etc don't directly play in. You may find that foods with added sugars or that are processed don't really fill you up, and then it makes sense to reduce them in your diet. But for weight loss, a calorie is a calorie, whether it comes from added sugar from a dressing, or protein from meat, or fat from an avocado.7 -
jfeather01 wrote: »I think I'll actually walk to the library tomorrow and get a couple books and compare. I think Med might work for me in that I can have a bit of carb. I don't worry so much about natural sugar (do love my fruit) as much as the added sugar in sauces, dressings, and everything else processed. It's a start right?!
It doesn't sound like you have any particular reason to do keto at this point (although you are probably hearing a bunch about it, since it's trendy now). I'm not against keto, but especially in the summer I see no reason to default to a diet that makes it basically impossible to eat fruit (and lots of other nutrient dense carbs) unless you are having specific issues (like hunger) that makes it seem like something to try or unless it sounds like a preferable way to eat for some reason.
It's really easy to avoid consuming a lot of added sugar if you want. I eat very little just because I cook at home and read labels when I buy things (I do eat various processed foods like dried pastas, cottage cheese, vinegars and olive and avocado oils, canned beans, etc.), and just haven't felt like dessert type foods much lately. A delicious homemade vinaigrette is from processed ingredients but of course has 0 added sugar unless you add it.
I am not too worried about added sugar since I think if you know what you are eating and fill your diet with nutrient dense foods it does no harm to use some excess cals on something else, including an occasional serving of good ice cream (which I will probably have at our 4th festivities today!) or chocolate or what not. But I'm a fan of knowing what you are eating and not inadvertently wasting cals on something that's not even that tasty.
Here's a good basic source about the Med diet: https://oldwayspt.org/traditional-diets/mediterranean-diet6 -
I have followed a ketogenetic lifestyle for 3 years. It works for me. I have crohn's and this being an anti-inflammatory menu helps with my flare ups. Which ever menu you follow... getting ride of the sugar will be a positive change for your body. Good luck!7
-
jfeather01 wrote: »I think I'll actually walk to the library tomorrow and get a couple books and compare. I think Med might work for me in that I can have a bit of carb. I don't worry so much about natural sugar (do love my fruit) as much as the added sugar in sauces, dressings, and everything else processed. It's a start right?!
It doesn't work for everyone, but I've seen others here report this, too: For me, making it a point for a while to eat several daily servings of fruit helped reduce my cravings for less nutrient-dense sweets like baked goods and candy. (I aimed for 3 servings.) Might be worth a try?5 -
jfeather01 wrote: »I think I'll actually walk to the library tomorrow and get a couple books and compare. I think Med might work for me in that I can have a bit of carb. I don't worry so much about natural sugar (do love my fruit) as much as the added sugar in sauces, dressings, and everything else processed. It's a start right?!
Great to see another library user! I am a voracious reader. I belong to three library systems and almost never have to purchase fiction. Many cookbooks are available in my local library systems - I love being able to "try before I buy."1 -
She doesn't have an issue with protein.0
-
-2
-
I'm sure the poster can let people know if she has any issues with the insightful information shared in this thread. 0
-
The user name may be changed but the recommendations are still about the same quality. Not so rad.
Sugar and carb addiction is not a thing. It's craving and habit.4 -
Sugar addiction is not a thing. Having difficulty moderating a food can be applied to many foods. Cravings are not an addiction. For the OP to lower carbs could be beneficial. Some people report decreased carb cravings on lower carb. It doesn't have be lowered all the way to keto levels in many instances.
The mediterranean diet can be a little carb heavy with pastas and grains but it also has lots of veggies and fruits. If one can modify it to suit with less starchy carbs, it may work fine.
Personally, I am skeptical of named diets. But, if I were to name mine, it would likely be a modified mediterranean diet with more protein and less starchy carbs. Lots of veggies and fruit.2 -
jfeather01 wrote: »I think I'll actually walk to the library tomorrow and get a couple books and compare. I think Med might work for me in that I can have a bit of carb. I don't worry so much about natural sugar (do love my fruit) as much as the added sugar in sauces, dressings, and everything else processed. It's a start right?!
It doesn't work for everyone, but I've seen others here report this, too: For me, making it a point for a while to eat several daily servings of fruit helped reduce my cravings for less nutrient-dense sweets like baked goods and candy. (I aimed for 3 servings.) Might be worth a try?
I used to be skeptical about that for myself (not for others), but over the past few months I've been eating more fruit than before (instead of mostly concentrating on veg and eating fruit just because I love local summer fruit and kind of ignoring it much of the rest of the year). I didn't have a big sweet tooth before, but for whatever reason, during this time that I've been consciously eating at least 2-3 servings of fruit per day I find I'm just not very interested in sweets at all.
When it's hot, fruit is something I really crave, too.4 -
I follow mostly a DASH way of eating which is similar to Mediterranean. I personally could not do Keto because I find it too restrictive for my tastes, but some people prefer it. It sounds like you really enjoy fruit and Mediterranean may be a better fit for you. I found it really helpful to look at the suggested food group servings that match my MFP calorie goal on DASH to give me s framework for my overall diet. I do allow myself sugar but try to focus on my nutritional goals first.
Think about your prior attempts to lose weight? Is there a common factor that caused you to get off track? I personally feel like many times the more restrictive diets make it hard for people to feel successful if they end up having a bad day. Diet choices that mostly align with the foods you enjoy will help increase your chance of success.5 -
Thanks for all of your input! I agree with much of what you’re saying. I don’t think I have sugar/carb “addiction” -it’s more of an emotional thing I’m sure. I do believe in starting over-assessing recent behaviors and regrouping for a fresh start. I doubt I’ll follow either MED or Keto strictly but intend on cutting back on the carbs and sugar and incorporate more veggies. I also intend on getting back to a walking routine- I can do this! Your support is sooo appreciated!6
-
jfeather01 wrote: »Thanks for all of your input! I agree with much of what you’re saying. I don’t think I have sugar/carb “addiction” -it’s more of an emotional thing I’m sure. I do believe in starting over-assessing recent behaviors and regrouping for a fresh start. I doubt I’ll follow either MED or Keto strictly but intend on cutting back on the carbs and sugar and incorporate more veggies. I also intend on getting back to a walking routine- I can do this! Your support is sooo appreciated!
I think that is a good idea. I find with sugary things, the more I eat, the more I want. If I limit it, then it is easier to moderate. For me, the foods that I struggle with are salty, fatty carbs (yeah, I'm looking at you salt and vinegar kettle chips). I just can't moderate them very well. So, I don't keep them around.2 -
My current diet is based on most of the principles of the Mediterranean diet. I eat plant based plus occasional eggs and fish. I love it. I feel it is healthy because it is based on eating fruits and vegetables so I get lots of vitamins and fiber. It works for me.1
-
The Mediterranean style is awesome, well documented and sustainable. I work with a national supplement company and did personal training for over a decade. I have had a lot of time to really observe, learn and understand about nutrition. The ketogenic diet has helped many but can also be very detrimental. The best way to choose is to look at all the choices and listen to your body. Treat it as a lifestyle. The people I see who are thriving, especially the older generations all have common traits. Greens, vegetables, very little meat or no meat, some have fish, eggs but the bottom line is cut the sugar, junk and have plenty of omegas.
I have adopted a mostly Mediterranean with some veganism, keto and Asian. I do believe bottom line is calories, however food and mood, satiation and nourishment are important. I eat mostly vegetables, avocado and nuts, tofu, tempeh, fish and plant proteins. I do not eat met, dairy, eggs, poultry but use collagen powder. Real food, unprocessed and preferably local or organic fruit and vegetables. You may want to simply make a list and create your own regimen
1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions