Keto Diet Blog

Spanish Ketogenic Mediterranean Diet Explained

Olive oil, fish and moderate amounts of red wine are the foundation of the Spanish Ketogenic Mediterranean Diet, one of the latest scientifically-proven diets that can help people lose weight naturally.

Ketogenic diets such as the Atkins diet plan and other high-fat diets have come under scrutiny in recent years, but many people have reported ongoing weight loss. Researchers at the University of Cordoba, Spain recently published a study that suggests the Spanish Ketogenic Mediterranean diet is a healthy and effective way to lose weight permanently. (Source:

Not only does this diet promise weight loss, but dieters can look forward to lower blood pressure and healthy blood glucose levels which makes it easier to stick with the weight loss program. Is the Spanish Ketogenic Mediterranean Diet just another fad, or does it actually have merit?

Foods to Eat on the Spanish Ketogenic Mediterranean Diet

The typical Mediterranean diet is rich in healthy carbohydrates, fresh fruits and vegetables, fish and of course, olive oil. Olive oil is the staple of cooking in the Mediterranean region, and offers several health benefits. These foods are all listed as the foundation of the Spanish Ketogenic Mediterranean Diet, a diet that consists of a large percentage of healthy fats and reduced carbs. Ketogenic diets work for some people because the body begins to use fat reserves quickly after burning through carbs; when carbohydrates are kept to a minimum, the body has a higher chance of turning into fat-burning mode.

A diet high in healthy fats may consist of: white fish; salmon; olive oil; and nuts and seeds. These are foods that are typically found in most Mediterranean diets, and Americans can begin eating more of these foods to accelerate weight loss. The pillars of the Spanish Ketogenic Mediterranean Diet are simply olives and olive oil, red wine, and fish that have high concentrations of Omega-3 fatty acids.

Participants in the study at large salads topped with olive oil and fish for lunch and dinner every day, and eliminated processed meats and added sugar. They were also permitted to drink no more than two cups of coffee or tea each day, and could not use any type of artificial sweeteners.

Benefits of the Spanish Ketogenic Mediterranean Diet

The Spanish Ketogenic Mediterranean Diet is backed by scientific studies published in the Nutrition Journal 2008; supporters of this diet program claim that the diet can help to:

– Maintain healthy blood glucose levels

– Lower blood pressure naturally

– Promote healthy weight loss

– Reduce the chances of fat storage

– Improve the look and feel of the skin

– Reduce cravings and suppress the appetite naturally

According to the Nutrition Journal, ketogenic diets are actually healthier than several other fad diets because they improve metabolic efficiency, decrease insulin resistance and may even lead to a longer life span.

Bottom Line: The Spanish Ketogenic Mediterranean Diet may be a viable alternative to some of the latest fad diets, and is based on research conducted at the University of Cordoba, Spain. If you are struggling to lose weight but don't want to give up healthy fats from olive oil and fish, and are an avid red wine drinker, this could be a healthy diet program for you.

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