There are a ton of different diets out there and you are on a quest to find one that will not only be healthy, but also sustainable long-term. You’ve heard great things about the keto diet and seen so many people lose weight…you even lost some weight yourself! But then, you go in for your physical only to find out your cholesterol levels are higher than they were before. Your doctor recommends you start on cholesterol medication and start a Mediterranean diet to help lower them. Sound familiar? If so, it’s time to transition from the keto diet to the Mediterranean diet to improve your health.
Many adults are switching from keto to the Mediterranean diet for this very reason: high cholesterol levels. However, switching from one to the other can be a difficult task as the two are very different. If you are transitioning from keto to the Mediterranean diet, here are 5 tips to help you do so successfully.
Gradually include quality carbohydrates
As you already know, the keto diet consists of very, very minimal carbohydrates which your body has become accustomed to. So it’s not at all uncommon for there to be some weight gain when we include them back into our diet. However, you can minimize that weight regain by choosing quality carbohydrates such as fresh fruits, beans, and whole grains and very slowly adding them back into your diet.
Keep eating non-starchy vegetables
One of the few things that both the keto and Mediterranean diets have in common is the high intake of non-starchy vegetables. So keep including those leafy greens! Aim to make half of your plate consisting of non-starchy vegetables.
Switch from saturated fats to unsaturated fats
While we don’t want to eliminate saturated fat completely, we do want to limit how much we have so our cholesterol levels don’t skyrocket. Which as you may have experienced is a very common side effect from the keto diet. Use olive oil as your primary source of fat when cooking and choose lean meats like chicken and fish.
Looking for a great fish recipe? Check this one out!
Greek Baked Cod from The Mediterranean Dish
Keep portions in check
If you are like many keto dieters, you might have missed eating fresh fruit. But don’t go crazy! Fruit has carbohydrates just like bread and pasta. If we refer back to tip #1, we want to gradually increase carbohydrates. That being said, a good overall goal for carbohydrate intake to keep weight off is about 100-150g per day. However, this can vary per person depending on your calorie needs and exercise routine.
Continue your exercise routine
There’s no reason to stop your current exercise routine. If you are feeling a bit sluggish, you might be incorporating too many carbohydrates, too quickly. Dial back your carbohydrates just slightly and allow your body to adjust before increasing again. However, the opposite can be true as well. Carbohydrates can help give you the boost of energy you need during your workout. Try including a light snack prior to your workout such as a small handful of walnuts and a small bunch of red grapes.
Going from keto to the Mediterranean diet is no easy task, but you don’t have to do it alone. If you need help implementing these changes or need accountability to stay on track with your goals, contact me to schedule an appointment!