The ketogenic diet, or keto diet, has gained global popularity as a method for weight loss, hormone balance, and overall health improvement. Simultaneously, the Mediterranean diet, particularly as it is enjoyed in Spain, is celebrated for its health benefits and delicious flavors. Combining these two approaches can lead to a unique and effective dietary strategy.
Understanding the Keto Diet
The ketogenic diet is characterized by a high intake of fats, moderate protein consumption, and very low carbohydrate intake. This macronutrient distribution shifts the body's primary fuel source from glucose (derived from carbohydrates) to ketones, which are produced from fat. When the body enters this state of ketosis, it becomes an efficient fat-burning machine.
Dr. Josh Axe, in his book "Keto Diet," emphasizes that many people are unaware of the key factors for the diet's success, leading to frustration. He identifies five different ketogenic protocols, stressing the importance of choosing the right one for individual needs and lifestyles.
The Essence of the Spanish Diet
Spain's culinary culture is rich and varied, deeply rooted in the principles of the Mediterranean diet. This dietary pattern is associated with increased lifespan and reduced rates of heart disease, certain cancers, and other chronic conditions. Key components of the Spanish diet include:
- Olive Oil: A staple in Spanish kitchens, providing healthy monounsaturated fats.
- Seafood: Abundant along the Spanish coastline, offering low-carb protein and omega-3 fatty acids.
- Proteins: Spanish chorizos, jamón ibérico, and other cured meats contribute to a protein-rich diet.
- Vegetables: Spinach, asparagus, peppers, and other vegetables play a significant role.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds are incorporated into many recipes, providing fats and fiber.
- Herbs and Spices: Saffron, rosemary, thyme, and paprika add flavor and antioxidant properties.
- Eggs: A versatile ingredient in both Spanish and keto diets.
The Spanish Ketogenic Mediterranean Diet (SKMD)
The "Spanish Ketogenic Mediterranean Diet" (SKMD) integrates the principles of the keto diet with key elements of the Spanish Mediterranean diet. A study was conducted to determine the dietary effects of the SKMD, which is a protein ketogenic diet that includes virgin olive oil, salad, fish, and red wine.
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Study Design and Participants
A prospective study was carried out in Córdoba, Spain, involving 40 overweight subjects. The inclusion criteria included a diet based on carbohydrate foods, achievement of desired weight loss, normal liver and renal function, no history of gout or high uric acid, no exercise, alcoholic and smoking habits, not being pregnant or lactating, a BMI of 30 or greater, age between 18 and 65 years, and not being under medication.
Dietary Protocol
The SKMD protocol included:
- Virgin Olive Oil: At least 30 ml daily.
- Red Wine: Moderate intake of 200-400 ml per day.
- Vegetables: Three portions daily, including salad vegetables and low-carbohydrate vegetables.
- Fish: As the main source of protein, excluding larger, longer-living predators.
- Water: At least 3 liters per day.
- Micronutrients: Daily vitamin and mineral supplements.
Results
The study, which analyzed data from 31 subjects, showed extremely significant reductions in body weight, BMI, systolic blood pressure, diastolic blood pressure, total cholesterol, and glucose. There was also a significant reduction in LDLc and an extremely significant increase in HDLc.
Benefits of the SKMD
The SKMD offers several potential health benefits:
- Weight Loss: The ketogenic nature of the diet promotes fat loss.
- Improved Lipid Profile: The inclusion of olive oil and fish contributes to a non-atherogenic lipid profile.
- Lower Blood Pressure: Both systolic and diastolic blood pressure were significantly reduced.
- Improved Blood Glucose Levels: Fasting blood glucose levels decreased.
Key Components of the SKMD and Their Benefits
Olive Oil
Olive oil is a cornerstone of the Mediterranean diet, improving major risk factors for cardiovascular disease, such as lipoprotein profile, blood pressure, glucose metabolism, and antithrombotic profile. Its monounsaturated fatty acids and minor components like hydrocarbons, polyphenols, tocopherols, and sterols contribute to antioxidant, anti-inflammatory, and hypolipidemic properties.
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Red Wine
The combination of ethanol and phenolic compounds in red wine is believed to have a protective cardiovascular effect. Olive oil and red wine exhibit antioxidant polyphenols with antiatherogenic properties. Moderate consumption, as part of the SKMD, may offer these benefits without adverse effects on glycemic control.
Fish
Fish provides omega-3 polyunsaturated fatty acids (EPA and DHA), which are associated with lower rates of death from coronary heart disease. High omega-3 consumption increases insulin sensitivity and reduces inflammatory markers.
Considerations and Potential Drawbacks
While the SKMD shows promise, it is essential to consider potential drawbacks and limitations:
- Lack of Control Groups: The study lacked control groups, making it difficult to isolate the effects of specific components.
- Individual Variability: The ketogenic diet may not be suitable for everyone, and individual responses can vary.
- Nutrient Deficiencies: Careful planning is needed to ensure adequate intake of essential nutrients.
Practical Tips for Following a Spanish Keto Diet
- Embrace Olive Oil: Use it generously for cooking, salad dressings, and drizzling over dishes.
- Prioritize Seafood: Include a variety of fish and shellfish in your meals.
- Choose Quality Meats: Opt for Spanish chorizos, jamón ibérico, and other cured meats in moderation.
- Load Up on Vegetables: Focus on low-carb options like spinach, asparagus, peppers, and leafy greens.
- Incorporate Nuts and Seeds: Almonds, chia seeds, and flaxseeds can be added to snacks and meals.
- Spice It Up: Use saffron, rosemary, thyme, and paprika to enhance flavor.
- Enjoy Eggs: They are a versatile and nutritious option for breakfast, lunch, or dinner.
- Stay Hydrated: Drink plenty of water throughout the day.
- Consider Supplements: A multivitamin and mineral supplement can help address potential nutrient deficiencies.
- Monitor Ketone Levels: Use ketone strips to track your body's ketosis state.
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