keto to Mediterranean diet

Switching from Keto to Mediterranean Diet? Does it Work?

This site is reader-supported and we earn commissions if you purchase products from retailers after clicking on a link from our site. As an Amazon Associate, we earn from qualifying purchases.

The keto diet is a high-fat, low-carb diet that uses fat as an alternative source of energy instead of carbs. As with most diets, many people go on this diet to lose weight.

Once they’ve reached their keto goals, they usually try to go off the diet and start a new one, such as the Mediterranean diet.

Are you considering switching from keto to a Mediterranean diet? No problem! 

We talk about why it’s hard to maintain weight loss after keto and how to smoothly transition to the Mediterranean diet.

keto to Mediterranean diet

What is the Mediterranean Diet?

The Mediterranean diet is based on the foods that people in Italy and Greece used to eat back in the 1960s. And many still do so today.

Aside from promoting physical activity, this diet has so many variations between countries. One thing they all have in common is the consumption of seafood at least twice a week.

It is a predominantly plant-based diet that encourages eating plenty of healthy whole foods.

The Mediterranean diet recommends eating the following foods:

  • vegetables like tomatoes, broccoli, kales, spinach, carrots
  • fruits like apples, bananas, melons, peaches
  • nuts and seeds like almonds and macadamias
  • legumes like beans and lentils
  • tubers like potatoes, sweet potatoes, yams
  • fish and seafood such as salmon, sardines, tuna, oysters, crabs, mussels
  • poultry like chicken and duck
  • eggs like chicken and quail
  • herbs and spices like garlic, basil, mint, rosemary, sage
  • healthy fats like olive oil and avocado oil.

The recommended drinks include water, a glass of red wine a day, and moderate amounts of coffee and tea.

Studies show that the Mediterranean diet can result in weight loss and help prevent heart attacks, strokes, and type 2 diabetes.

On the Mediterranean diet, the following should be restricted:

  • added sugar
  • refined carbs
  • trans fats
  • refined oils
  • red meat and processed meat
  • highly processed foods.

So, it turns out that the keto diet and the Mediterranean diet have some similarities.

Although there is no certain calories or macro restriction on the latter, it also does not recommend added sugar and refined carbs. Good quality fats are also important here.

The main difference is that there is no limit on your carb intake. You can eat high-carb veggies and fruit, as well as whole grains, including bread, rice, and pasta.

Keto and Mediterranean Diet Similarities

We know that the keto diet is a high-fat, low-carb diet. When we compare it with the Mediterranean diet, many similarities arise, such as:

  • Both diets can help improve health markers, like cholesterol levels, blood sugar, and blood sugar levels.
  • Keto and Mediterranean diets can help you lose weight quickly.
  • Both diets avoid processed foods, deriving most calories from whole foods.

Keto and Mediterranean Diet Differences

Despite the common benefits, keto and Mediterranean diets also have their own distinctions.

  • While the Mediterranean diet is all about healthy fats and sugar elimination, it also encourages a high amount of carb intake as a primary source of calories, like fruits and whole-grain bread. Keto will always be low-carb and high-fat.
  • The Mediterranean diet is high-fat, but it is still lower in fats than keto.
  • While fat intake on keto is all about saturated and unsaturated fats, the Mediterranean diet emphasizes fats from plant-based oils and fish.

Why It’s Hard to Maintain Weight Loss After Keto

If you’re planning to switch from keto to another healthy diet, the process may be tricky.

Generally, it’s because maintaining your weight loss can be difficult. 

No matter how much weight you lost while on the keto diet, you can still regain it even after switching to a healthy diet like the Mediterranean diet.

Chances are that your body will work hard to replenish its stores by going back to old eating habits. It’s your body’s natural response to months of carb restriction.

For example, you may be eating a lot more fruit and veggies on your new diet, but too much of any food can lead to weight gain.

Another reason why it’s hard to maintain weight loss after keto is because you need to be more active.

The keto diet is effective in helping you lose weight whether you work out or not.

But with other healthy diets that may not restrict carb, working out is important for weight maintenance.

How to Switch from Keto to the Mediterranean

It’s undeniable that the keto diet may not be sustainable for some people. 

If you’re one of them, you might think about switching to another diet after achieving your keto goals.

It’s hard to switch to another diet but going from keto to the Mediterranean diet is a little less challenging. Here are some tips for you.

Combine Both Diets During the First Few Weeks

Don’t surprise your tummy with a new diet. You want to make this change gradually so try keto-friendly Mediterranean foods during the first few weeks.

Slowly introduce carb-rich foods into your diet one at a time so your body can adjust.

Make sure that you continue to avoid sugary foods and refined carbs on the Mediterranean diet!

Try this:

  • fish and seafood (1-3 times a week)
  • poultry (no limit)
  • red meat (once a week)
  • vegetables (no limit)
  • legumes, nuts, and seeds (no limit)
  • dairy (moderate)
  • olive oil and avocado oil
  • red wine (in moderation).

Eat Mostly Plant-Based Meals

The Mediterranean diet has hundreds of recipes that include a variety of veggies. They are satiating, healthy, and yummy!

The easiest way to do this is by roasting a bunch of veggies with herbs and oil.

Most of these recipes, like the roasted Mediterranean veggie mix by Starrynews, also allow you to pair them with chicken, seafood, cheese, bread, or barley rusks.

Take Probiotics

Probiotics help your digestive system adjust to the new change in your diet.

Probiotics help keep the balance of good and bad bacteria in the gut as they protect the immune system. Whatever side effects you experience during the shift will be reduced by probiotics.

Probiotics 60 Billion CFU - Probiotics for Women, Probiotics for Men and Adults, Natural, Shelf Stable Probiotic Supplement with Organic Prebiotic, Acidophilus Probiotic

Try Physician’s Choice Probiotics Supplements. It contains 60 billion CFUs and ten strains for your digestive health and well-being. 

FAQ Ketosis and the Mediterranean Diet

How Many Carbs Will Kick You Out of Ketosis?

On a Mediterranean diet, carb restriction is not a major concern. But on keto, too many carbs will kick you out of ketosis.

The amount of carbs that will kick you out of ketosis depends on the individual. In general, no one should go over 50g of carbs per day while on keto.

Going over this limit will automatically switch your body to using carbs for energy again.

Learn what carbs do to your body and how many grams kick you out of ketosis!

What Happens if I Eat Too Much Fat on Keto?

Eating too much fat on keto may not kick you out of ketosis, but it will slow down your weight loss journey.

And besides, too much fat can affect your cholesterol levels, blood pressure, and overall health and well-being.

Find out how to eat the right amount of fats in the right way on keto.

Can I Take Breaks from Keto?

You can take breaks from the keto diet if you have reached a point where you are fat-adapted, or your weight loss has stalled.

Carb cycling is an on-and-off pattern that can include a few days or weeks eating more carbs than usual.

Learn more about taking a break from the ketogenic diet now!

Does Sugar Kick You Out of Ketosis?


Sugar consumption means eating a lot of carbs without adequate nutrition.

Sugar is found in soft drinks, sweets, desserts, and most processed foods. 

Instead of using fat for your energy, your body will start relying on sugar to burn fuel. 

Find out more about ketosis and sugar and how to reduce your intake.

What Exercises Can I Do on Keto?

As we’ve mentioned, switching to another diet may require you to work out more because there is less carb restriction.

If you’re not used to not exercising, or if you want to start a more active lifestyle, you can still work out while on the keto diet. 

Light exercises are recommended in the beginning. This includes walking, yoga, light aerobic exercises, etc.

Here are some exercises you can try on keto!

Make Health Conscious Dietary Choices!

Whether you’ve finally lost weight or improved your performance on the keto diet, it’s okay to switch to a new diet.

Though it may be hard, transitioning to another diet can help you maintain your weight as long as you exercise and remain health conscious.

When switching from Keto to the Mediterranean, make sure to start slowly by preparing keto-friendly Mediterranean foods during the first few weeks as your body adjusts.

Mediterranean foods usually include protein sources like seafood, fish, and chicken. Find out more about protein on the keto diet!

Similar Posts