Mediterranean Diet
Vegetables, olive oil, fish and whole grains. Widely ranked as one of the healthiest eating patterns in the world.
1800–2400 kcal/day
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Keto Diet
High fat and very low carb: the body enters ketosis and burns fat as its main fuel.
The ketogenic diet limits carbs to 20–50 g per day. After 2–4 days the body starts producing ketones and using fat for energy.
Important
The first days may bring the “keto flu”: fatigue and headaches. Drink more water and add electrolytes. Consult a doctor before starting.
Benefits
- ✔Fast weight loss
- ✔Stable blood sugar
- ✔Reduced appetite
Drawbacks
- ✕Hard to sustain long-term
- ✕Risk of “keto flu”
- ✕Very limited fruit and grains
What to eat
- ●Meat, fish, eggs
- ●Avocado
- ●Butter and olive oil
- ●Cheese
- ●Leafy greens
- ●Nuts and seeds
What to avoid
- ●Sugar and sweets
- ●Bread, pasta, grains
- ●Potatoes
- ●Most fruit
- ●Beer and sweet alcohol
Recipes for this diet
Breakfast
510 kcal
Keto Breakfast Plate
Boiled eggs, avocado, cucumber and spinach with olive oil — minimal carbs, maximum energy.
24P
42F
8C
Dinner
470 kcal
Baked Salmon with Asparagus
Juicy salmon with lemon and herbs on a bed of green vegetables — dinner in 25 minutes.
38P
32F
8C
Dinner
560 kcal
Steak with Roasted Vegetables
Medium-rare beef steak with rosemary and oven-roasted vegetables.
44P
36F
12C
Dinner
450 kcal
Creamy Spinach Chicken Bake
Chicken breast in a creamy spinach sauce under a cheese crust — a keto dinner without sides.
40P
28F
7C