Keto Mediterranean Diet
A Beginner's Step-by-Step Guide With Recipes and a Meal PlanBy Bruce Ackerberg
Length1h 49m
About this audiobook
This guide will provide an overview of the differences between the Ketogenic and Mediterranean diets and what Ketogenic Mediterranean diet is. It was in 2008 that researchers in Spain explored the idea of combining the ketogenic diet and the Mediterranean diet. The diet plan included unlimited calories, olive oil as the main source of fat, vegetables, and salads as the main source of carbohydrates, fish for protein, and a moderate amount of daily wine. The result yielded the same as that of a standard keto diet but the significant impact was the reduction of the LDL cholesterol and an increase in HDL cholesterol. Pitting the two diets against each other let us breakdown the benefits and downside of each diet and what is their common takeaway combined. Subsequently the guide will walk you through a 4- week plan on how to follow this diet, which includes various recipes and a meal plan.
Table of Contents
Keto vs Mediterranean
The Keto Mediterranean Diet
Week 1: The Learning Curve Week
Week 2: Preparation
Week 3: Making Your Meal Plan
Week 4: The Keto Mediterranean Lifestyle
Selected Recipes
Audiobook details
GenreHealth and Wellness, Self-Help
Length1 hr 49 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateMay 23, 2020
LanguageEnglish
Table of contents
1Disclaimer
29Week 3: Making Your Meal Plan
2Keto Versus Mediterranean
30Week 4: Living the Ketogenic Mediterranean Lifestyle
3Brief Overview of the Mediterranean Diet
31Common Challenges and How to Overcome Them
4Brief Overview of the Keto Diet
32The "Keto Flu"
5Differences and Similarities
33Struggling to Find Compliant Foods
Show all chaptersShow less
6The Keto Mediterranean Diet
34Managing Carbohydrate Cravings
7What Is the Keto Mediterranean Diet?
35Mindset Strategies for Staying Committed
8Key Components of the Diet
36Selected Recipes
9Principles of the Keto Mediterranean Diet
37Smoked Salmon and Baked Eggs in Avocado
10Benefits and Drawbacks of Keto and Mediterranean Diets
38Keto Zucchini Walnut Bread
11Why the Synergy Works
39Egg Salad with Avocados
12Keto Mediterranean Food List
40Tangy Lemon Fish
13Food to Avoid
41Spinach and Watercress Salad
14The Science Behind the Keto Mediterranean Diet
42Baked Salmon with Asparagus
15Exploring Ketosis and Fat Adaptation
43Lemon Roasted Broccoli
16Reduced Inflammation for Optimal Wellness
44Keto Zucchini Walnut Bread
17Cardiovascular Benefits
45Stuffed Chicken
18Mental Clarity and Brain Health
46Baked Salmon
19Supporting Longevity and Chronic Disease Prevention
47Asian-Themed Macrobiotic Bowl
20Customizing the Keto Mediterranean Diet for Your Goals and Needs
48Avocado, Cucumber, and Tomato Salad
21Weight Loss
49Tuna and Veggies Wrap
22Heart Health
50Chicken Salad
23Athletic Performance
51Keto Pesto Chicken
24Tailoring the Diet Based on Individual Needs
52Mediterranean Chopped Salad
25Tips for Dining Out
53Keto Tzatziki Dip
26Weekly Steps Guides to Incorporate Keto Mediterranean Diet
54Conclusion
27Week 1: The Learning Curve
55FAQs
28Week 2: Preparation
56References and Helpful Links
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