Seeing people Lose weight Or Reduce their blood pressureTwo different diets can help.

In a new study, published in late May Nutrients, Keto and Mediterranean Diet Overweight and obese participants achieved both goals.

About 40% of adults in America live with adults obesity And in about half hypertension – both major risk factor for both Heart disease And other old conditions- This research presents accessible diet intervention for a large population.

But experts warned that one of these diets is not ideal for everyone, and shared guidance to choose the correct food plan.

To compare the effects of Keto and Mediterranean diet, researchers tested them in 26 people. The participants were overweight or thick and had little hypertension or high blood pressure,

Researchers divided the participants into two groups: 15 people followed the keto diet, and 11 adopted the Mediterranean diet.

The study did not specify the participants of foods, but it defined the level of several macronutrients in each diet:

• Keto diet: High in protein and fat, low in carbohydrates
• Mediterranean Diet: High in carbohydrates and potassium, low in sodium

Both diets were included Calorie banWith all the participants with about 1,300 calories a day.

After three months on diet, in participants Both groups saw a decline in weight and blood pressureThere was also a decrease in people’s back circumference, BMI and fat mass.

The only significant difference between the diet was their effect on the N shouldter needle, or the natural decline in blood pressure at bedtime. Participants on Keto diet saw a major decline in night blood pressure, indicating better overall heart health.

The main boundaries of the study were its short duration and small sample size. It was also not random, which means that the participants were not coincidentally assigned to a diet. Instead, they were placed on each plan based on their nutrition profile and personal preferences.

Both diets produced similar results in the study, but they are very different.

Ketogenic or keto diet Fats and proteins are usually high in high and low carbohydrates. Its purpose is to lose weight by inspiring KetosisWhen the body burns fat for fuel instead of carbohydrates.

Mediterranean Diet Carbohydrates are high – especially whole grains, fruits, and vegetables – and less in protein and fat from animals. It is based on traditional food habits Blue zone Around the Mediterranean Sea and people are thought to help live longer.

Despite their differences, both diets can help you lose weight.

On low carb cato diet, “You are going to lose weight because you are cutting a major macronutrient,” Sui-Allen Anderson-Hens, MS, RDNSpokesperson of Academy of Nutrition and Dietetics and founder of 360Girls & Women, told Health

Mediterranean diet will also promote weight loss, said, “Because you are biting saturated fatsAnd you are also incorporating more nutrients-darling foods. ,

For the study participants, the weight loss from the diet improves blood pressure. “Any weight loss is going to produce as studies showed a direct connection between weight loss and blood pressure,” Anderson-Hens explained.

Low calorie intake of both diets explain the weight loss of most studies participants, but Anderson-Hens said that nutrients and complete foods in each diet can still make a difference.

“Calorie decrease usually lends for weight loss, but weight loss is complex,” she said. “We know that energy, energy is not always a form of magic.”

While both diets can help manage weight and blood pressure, experts usually specialist Recommend the Mediterranean Diet on Keto Diet,

While keto can cause rapid weight loss and can help control blood sugar, its restrictions make it difficult to maintain long -term, Laura Acosta, DCN, RDN, LDNA directed Associate Professor in the Department of Food Science and Human Nutrition at Florida University, told Health

Experts were also concerned about carbohydrate cutting, due to loss of most Fiber-A specific type that is essential for weight management, heart health, Intestine microbiomMore.

“I will rate the Keto diet to low health quality, as you are cutting these fibrous foods,” said Anderson-Hens. “They are cutting fiber types in your diet that you need to flourish for good health.”

Keto diet also comes with many other downsides:

• high cholesterolWhich can spoil heart health over time
• Digestive issuesSuch as constipation, diarrhea, and Swelling
• cognitive declineWith symptoms like brain fog and memory loss
• Keto fluOr side effects, such as vomiting, headache, fatigue, and insomniaSome feel on diets during the first few weeks
• Keto breathA separate, unpleasant odor in the mouth from chemicals produced during ketosis

Mediterranean diet also comes with risks – such as low iron levels and Consumption of more red wine-But experts said it is not extreme or restrictive as keto.

“There is no food limit, about which there is a feature [the Mediterranean diet] That I really appreciate, ” Lisa Moskovitz, RD, CDNCEO of NY Nutrition Group and author of “The Core 3 Healthy Eating Plan” told Health“All foods can fit, but we are exposing and preferring foods that we know the most health has to be promoted.”

There are many well -researched benefits in the Mediterranean diet, including:

• Shortage Swelling
• Heart health
• Diabetes
• Stop some cancer
• Improvement in brain health

While the Mediterranean diet can promote weight loss, Acosta said it is not really a weight loss diet. “This is a useful way to eat,” he said. “And I think sometimes weight loss naturally follows because it is a type of food that will really feel saturated.”

“Both diets can help, but I would say that the strength and stability of the Mediterranean diet is strong,” Acosta said.

Keto diet may be the right choice for some specific groups, and said by Anderson-Hens, including people who lose weight before biatric surgery and those with those. EpilepsyThere are some initial research that Keto may benefit people Type 2 diabetesAcosta said.

But the Mediterranean diet can work for anyone and everyone agreed.

It cannot fit foods in everyone’s culture, noted by Anderson-Hens, but simple Twics can usually work. For example, Anderson-Eyes African Diaspora recommends snapper instead of salmon for customers.

While making diet planning, Moskovitz recommends considering several questions:

• What are your long -term goals?
• What is realistic for you?
• What do you like?
• What can you continue for a lifetime?

Consulting a dietist can help you find a diet to suit you and your goals, whether it is weight loss, reducing blood pressure, or something else.

“A healthy diet is something that you can stick long-term,” said Anderson-Hens. “Working with a specialist is going to reach you there.”