Mediterranean Style Keto Diet - What to Eat | What to Avoid

The Mediterranean diet is heralded as a heart-healthy diet. A keto diet is effective for weight loss. Marry the two methods, and you maximize your benefits. In this video, I will show you how to eat a Mediterranean style keto diet.

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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[stevetempleton]

I followed a Mediterranean, primarily Greek and Italian, Diet in the past. When I developed Type II DM a few years ago, I switched to a Keto Diet and have controlled my Diabetes without medications. Without intending to, I have combined the Mediterranean and Keto Diets, sort of. Using Intermittent Fasting has helped maintain control of the Diabetes, but has kept me from totally following the Mediterranean part of the diet. Fortunately, I have made it work for me where I can remain Keto and still get many of the healthy oils, fruits and vegetables that make the Mediterranean diet so beneficial.

[peterpettegrew]

This was great. My wife is all about a Mediterranean Diet and I lean towards Keto - with common sense. I've been saying they are not that far apart when you emphasize healthy choices.

[EugeniaLoli]

We don't limit dairy in Mediterranean, but traditionally we do eat it only from goats and sheep, not cows. Goats and sheep not only have A2 casein, which is less problematic than cows' A1, but also, it contains MCT fats. Cows' dairy fat is not MCT. So there's no reason to limit these, as long as it's goat/sheep-based. Or camel-based, for that matter.

[hyevoltage]

Most other Mediterranean Keto plans, including the successful Spanish study, allow lean poultry, eggs, and fermented dairy like yogurts and cheeses.

[islandgirl]

Oh my goodness. Just when you thought was keto was hard enough along comes another plan to take out half of the food from 2 different diets l🌞😏🌞

[mark]

I just got back from a 10 day trip to Barcelona. Food was amazing and small plates. Very healthy.

[just-me]

Thank you for the great video and break down. I'm doing low carb to reverse prediabetes. I realized I'm doing a version of this so woohoo. Only on week one but getting there, plus I'm fasting.

[booswalia]

I eat a big green smoothie every day and I usually add a couple of tablespoons of olive oil to it.

[kindnesstoall]

This was so interesting. Had to listen a few times while walking. Timely too....as I have been on keto for a few years and considering Mediterranean meals which i just started. Good stuff
Thank you .

[ralphkassing]

I’ve really been practicing this from day 1 of KETO. I always have leafy greens and small amounts of berries. Nuts are there also, especially walnuts and pistachios. The one area that I have migrated away from slightly is the seafood. When you start looking at legitimate studies, it’s hard to find seafood that isn’t loaded with chemicals due to pollution that is only getting worse. Also the micro plastics.

[isabelmarcheselli]

Thank you for making this insightful video for us! 🙏

[JC]

I started Mediterranean keto diet last year without even ever hearing about it.I wanted to eat more healthy.Then I heard Don Colbert talking about it on you tube and now here.All the seeds mentioned here I turn it into crackers.I grind it first and then when I have it I spread it with marmite and thin layer of butter.Yum. Good this popped up too.Thanks

[gracegirl]

Thank you Dr Becky for your helpful and informative video and for sharing your wealth of knowledge with us! You are always the voice of reason, practical tips and encouragement. God bless you ❤️🙏

[cmmndrblu]

I live in Spain and I¡m about to do Keto, so thank you for this!!

[Darnabymom]

This looks so yummy! What I like best about it is it is all natural real foods. Hands down this is what we all need to be eating whatever combination it is. And stop eating processed crap. I recently gave up diet soda, and it has made a huge difference. I’m learning to incorporate more fatty fish into my diet, and found out, I like sardines. Who knew???

I wish I could adopt it. ( I have loved, pretty much all veggies, nuts, seeds and fruit) but I have found now after 3 years of clean keto (mostly animal based diet) when I eat foods high in oxalates my joint pain flares up something fierce. I still eat some veggies 🥗 🥦 and a occasionally a few strawberries. These are things that I need to limit at this time. Hopefully someday I will figure out how to eat them and not get issues.

[robbieautrey]

Thank you for the list of foods Dr. Becky. I hope Dr. Keith is doing well and will join you soon.

[thinkinenglish]

I lived on the mediterranean in Spain, and when I wanted to lose weight, it was so easy to get tons of fresh veggies and seafood.

[draconisdragonheart]

I'm more of a Keto person but sometimes allow 25 gms of net carbs because of the high fiber keto wraps out there . I do use more fish omega 3 and unsaturated fats but keep yogurt, eggs, lean meats and hard cheeses on my list.

[Just_A_Glo]

Need the Save feature activated so I can refer back to this very useful guide, please.

[rejeanorscott]

Do you have or know sources for preparing beans? Also, are beans like lentils, blackeyed peas, limas included?