Keto Mediterranean Diet
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Keto Mediterranean diet and how to do it properly?

Keto Mediterranean diet, as you could read in this article, is the healthiest and cleanest Keto you can follow. It’s not a kind of diet that you follow for a month or two. It’s the Keto you can choose for life.

The reason the Mediterranean diet has been proclaimed as the healthiest is not in the ratio of macronutrients. It’s in the freshness, lack of food over-processing and the philosophical view. The preparation of food and eating with family and friends is crucial here. That’s the part Keto Mediterranean diet follows loyally!

There’s also a great connection with the tradition, old-fashioned way of thinking about food as medicine and nourishment. Let’s not forget the great resourcefulness of nutrient-dense foods in the areas surrounding the Mediterranean sea. Now, this is the biggest advantage of the Keto Mediterranean diet!

Western civilisation started here

Don’t get me wrong… It’s not like we the Mediterranean people think of ourselves as some higher beings! It’s just that we’ve been blessed with this enormous resource of healthy climate, sea, islands, flora, and fauna that created the influence on human development throughout the millennia. The Greek philosopher Plato states in – his writings:

“People established themselves around the seashores of the Mediterranean Sea, like the frogs which do the same around the water”

There’s always a comparison to nature, animals, plants! Even our myths always talk about food from a mysterious point of view. The myth about the olive tree, or about Zeus and good goat Amalthea are just two small examples…

How about the famous idea that the food should be thy medicine? Where did this come from? I’ll tell you where exactly – the island of Kos! This is where Hippocrates was born and lived most of his life. If you check out its position, you will notice that it’s in the eastern part of the Mediterranean basin. Imagine all the herbs, plants, fish, animals that could provide good and healthy nutrition there.

Keto Mediterranean Diet

Do you have to eat predominantly fish?

This is one of the biggest misconceptions about the Keto Mediterranean diet. Of course, if you are able to source fresh sea fish, you should consume it whenever it’s possible. However, for the optimal nutrient ratio, you should give the advantage to lamb, mutton, goat, veal, and some wild game whenever you can! Rabbit meat would also be an excellent choice if prepared correctly!

Beef is not so popular in this area, but it can be prepared in so many different ways that fit into Mediterranean food philosophy! Therefore, the Keto Mediterranean diet is not a Pescatarian diet, it’s still Ketogenic and it still calls for meat as the main source of nutrients!

Furthermore, there’s no reason to avoid mixing meat and seafood. For example, a perfect Mediterranean carnivore dish would contain lamb and some shrimp or shellfish. You would be surprised at how great they go together. Also, on the Keto Mediterranean diet, you should not be afraid of eggs! You can have more eggs than it’s considered normal and live a healthy life! Of course, if you want the anti-inflammatory advantages, you will try including quail eggs more often!

So, how to do Keto – Mediterranean style?

Let’s not forget the three postulates of Keto Mediterranean diet, or let’s call it a lifestyle:

  1. Natural, healthy, fresh ingredients…
  2. Homemade food, slow cooking, patience…
  3. Fun, laughter, comedy, enjoyment of sunshine and life…

Basically, it’s important to use fresh, organic and unprocessed ingredients as often as possible! I know that sourcing such ingredients can be expensive in the modern world, but it should not be! If you search for farms, farmer’s markets or places where you can fish or even hunt (where’s allowed, why not, it’s our primal heritage) your body will show the best results!

Additionally, if you perform some research, you will be able to find places with discounts and bulk-sales that will make your life much easier. You can read more about Keto on a budget in this article.

Return to the kitchen

One of the most important KMD postulates says that you have to prepare everything at home! I know it could be difficult in some situations, but this is the only way you can be 100% sure your cleanest Keto Mediterranean diet is done properly!

Learning to prepare all sorts of delicacies is the main thing we are trying to promote here on the Greek Goes Keto website as well as on our Youtube channel. It’s possible, it’s doable and even total beginners can learn how to cook and bake! We even assembled a simple guide with tricks and tips for perfect Keto baking.

You can occasionally eat out, but don’t cheat! Order grilled or roasted meat, salad, and some butter or olive oil! Of course, avoid vegetable oils at all costs because they could be the reason humanity is facing so many diseases and conditions!

How would a typical Keto Mediterranean meal plan look like?

You can choose from a variety of recipes we have here. Let’s start the day with a good KMD omelette, muffins or even lamb liver pate with these beauties. You can also prepare Keto waffles or pancakes.

Furthermore, Keto bread with butter, goat cheese, and some smoked meat would make a perfect sandwich. There are many options, it’s all up to your creativity! if you are in a hurry, pickled eggs, cheese, and sausage are always handy!

For lunch, you can prepare our amazing Keto Giuverlakia Avgolemono soup, oldfashioned grandma’s Keto soup with dumplings or even our Psarosupa. How about KMD Cream of mushroom? Especially during the winter, your lunch should always start with a good soup!

Whether you’ll choose fish or meat for the main course, don’t forget to use only the best fat sources, such as goat butter, ghee, olive oil, and tallow.

What about dessert on the Keto Mediterranean diet?

Oh yes, you can finish your lunch or dinner with a Keto dessert! But never eat it in between the meals! There’s no snacking, and that’s really important. If you want to go all the way the Mediterranean style, prepare our Keto Lemon bread or be brave and try our Keto baklava.

Should we eat dinner?

Maybe you’ll have a large lunch followed by a Keto dessert and you will not even need the dinner. In most cases, I would recommend 2 meals a day. Not only for weight loss but for optimal hormonal balance and better energy utilisation.

If you can, try two meals a day and don’t eat once the sun goes down. This is something ancient Greeks were doing! If for any reason, you cannot do this, then a light Keto dinner could be introduced. Search our articles and recipes, there are many recipes that fall into this category!

Don’t hesitate to contact me for a specific Keto Mediterranean meal plan that can work as a therapeutic plan for various conditions including those related to metabolic syndromes, inflammation, and infection

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  1. I am interested in this combo of lifestyle diet. My husband’s doctor told him he needed to be on Mediterranean diet, but we have also been told that keto would help. We don’t eat pork or shellfish (religious reasons). I am in it to loose weight and keep from getting diabetes (runs in my family) and hubby is diabetic and at the beginning of heart disease. Can you help us?

    1. Hello,

      Keto Mediterranean approach to therapeutic nutrition is the approach that Apollonas (nutrition therapist) does with all his clients. Many of them have amazing results in managing diabetes and insulin resistance, as well as with weight loss and other contemporary conditions. Please contact him on if you would like to work with him. We hope our website will help you to find other informative articles on various subjects that are related to our KMD approach.

  2. Hello there! This post couldn’t be written any better! Reading this post reminds me of my good old room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thanks for sharing!

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