Skip Nav
Workouts
Your Fitness Plan For the Week Is Right Here With Our 7-Day Video Workout Program
How Do You Genes Impact Your Diet
Wellness
Culinary Genomics Might Just Kill the Fad Diet Forever
Workouts
These 3 CrossFit Moves Are Inspired By Gymnastics — and You Can Do Them at Home
Workouts
If You're Short on Time, You've Got to Do This Quick, Muscle-Quivering Bodyweight Workout
What Is a Panic Attack?
Mental Illness
Racing Heartbeat and the Shakes? It Could Be a Panic Attack

Is the Mediterranean Diet Low-Carb?

This Crossover Diet Is the Healthy, Low-Carb Plan You've Been Looking For

Photographer: Cera HensleyEditorial and internal use approved. OK for Native and co-branded use.

With its emphasis on fresh produce, lean protein, whole grains, and healthy fats, the Mediterranean diet consistently ranks as one of the healthiest diets out there. And while not inherently low-carb, the Mediterraean diet can fit into a low-carb framework if you know how to go about it. To get the details, POPSUGAR spoke with experts Brynn McDowell, RD, and Jessica Cording, MS, RD, CDN, INHC. You'll be shocked at how simple a low-carb Mediterranean diet can be.

"In general, the Mediterranean diet focuses on adding healthy foods to your diet instead of eliminating certain food groups," Brynn said. A traditional Mediterranean diet prioritizes "fresh fruits, whole grains, legumes, and dairy — all of which are considered carbohydrates," she explained. Still, she feels that "the Mediterranean diet can be adapted to fit a low-carbohydrate diet."

Jessica agreed, adding, "While it may take some extra planning, it can be done. It really just depends on how low-carb you intend to go. For example, if your goal is 100 grams of carbs per day (or about 400 calories), that actually gives you a good amount of leeway. You just need to prioritize which carbs you most want to include to feel satisfied."

If you are watching your carb intake but still want to follow a Mediterranean approach, Brynn suggests filling your plate with lots of vegetables, fish, lean proteins, and heart-healthy fats like olive oil, seeds, nuts, and avocado. "These foods still fall within the principles of the Mediterranean diet but are also considered low-carb. You can round this out with moderate portions of fresh fruit, legumes, and dairy."

Jessica also recommends getting plenty of variety to "make sure you're covering all of your nutritional bases." She places particular importance on fibre. "On a low-carb diet, in particular, you want to make sure you're getting enough fibre from foods like nuts and non-starchy vegetables. You can also include smaller amounts of whole grains, berries, and legumes to hit the recommended 25 to 35 daily grams of fibre."

Initially, you may want to track your carb intake and portion out your meals to be sure you are hitting your macronutrient goals. With a little practice, though, you should be able to eyeball it.

Image Source: POPSUGAR Photography / Cera Hensley
More from POPSUGAR
From Our Partners
What to Do If You're Scared You'll Gain Weight Back
15-Kilo Transformation With Renaissance Periodization
Body Positive Quotes | Memes
Can You Lose Weight by Walking 30 Minutes a Day?
How to Lose Belly Fat With Diet
Does Eating Late Prevent You From Falling Asleep?
How Much Should I Walk to Lose Belly Fat?
How Often Should I Replace My Toothbrush?
Should I Eat After a Workout If I'm Not Hungry?
Can I Eat Oatmeal on a Low-Carb Diet?
Health Benefits of Rooibos Tea
Should I Do Cardio or Lift Weights to Lose Weight?

From Our Partners

Latest Health & Fitness
All the Latest From Ryan Reynolds