The Mediterranean diet includes all five food groups included in the USDA guidelines. This includes fruits, vegetables, protein, dairy products, and grains. The Mediterranean diet focuses on plant-based foods, fresh fruits and vegetables, and eating lean protein. This diet shifts the focus away from processed foods and is seen as a way of eating rather than a traditional diet.
If you’re following the Mediterranean diet but are gaining weight, try tracking your calorie intake for a few days to see if it’s comparable to these recommendations. For example, while the USDA recommends that at least half of your grains come from whole grains, the Mediterranean diet recommends that all grains be whole grains (with the exception of occasional meals). She continued: In contrast to the keto diet, there are no rigid rules for the Mediterranean diet pattern. Unlike the Mediterranean diet, the keto diet focuses on restrictions by naming a range of foods you shouldn’t consume.
And although the Mediterranean diet also encourages followers to eat fatty foods, the two recommendations are not the same. According to Hartley, the Mediterranean diet doesn’t necessarily limit your sugar consumption, but rather focuses on other fresh foods. Similarly, a Mediterranean diet is similar to a Paleo diet, but allows some older but post-Paleolithic food technologies such as pasta, wine, reduced-fat dairy, and whole grains into the kitchen. The Mediterranean diet is a well-researched eating plan that can meet these criteria for many people.
The Mediterranean diet is the most scientifically tested eating pattern that has significant health benefits. Similarly, while the USDA treats all types of protein equally, the Mediterranean diet states that certain proteins, such as red meat, should only be eaten occasionally. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Reducing the intake of carbohydrate-rich foods (such as bread and pasta) results in more weight loss and fewer chronic diseases compared to the standard Mediterranean diet.
The Mediterranean diet includes more than just choosing generally healthy foods. It also includes social meals with family members and lots of physical activity. It’s possible that someone is taking any dietary advice too far, even with the Mediterranean diet, but there’s a much higher risk of health concerns with the ketogenic diet, Hartley said.