Category Archives: Ketogenic Mediterranean

Ketogenic Mediterranean Diet vs Atkins Induction #keto #lowcarb

How does the Ketogenic Mediterranean ‘Diet’ by Steve Parker MD compare with Atkins Induction?
Atkins Induction allows 20 grams of net carbs per day. (Net carbs = total carbs – fiber.) The KMD allows 20-40 grams of carbs per day. If you do closer to th 40 than the 20, you may have problems getting into ketosis (check your Ketonix, test strips or blood ketone meter.)


KMD allows 14 oz. of vegetables a day (400 g.) Atkins Induction allows 2 cups of salad and 3/4 cup of cooked low-carb vegetables (probably 1 cup fresh.) I think this comes pretty much to the same amount. Two cups of salad is 4 net carbs if it’s lettuce, about 1 net carb if it’s alfalfa sprouts. 1 cup of green beans is about 5 net carbs. So, let’s say on both plans we may get around 9 net carbs from our veggies.


KMD allows 3 oz. of cheese, Original Atkins allowed 4 oz. and New Atkins made cheese a ‘free food.’ 1 oz, which is one slice of cheese, is a ‘trace’ of carbs for most cheeses and 2 g of Swiss cheese. So let’s say 3 net carbs for KMD and 4 or more for Atkins Induction.


KMD allows 1 oz of nuts-and-seeds daily. Atkins doesn’t allow nuts on Induction. 1 oz of pecans is 1 net carb, walnuts or macadamias are 2 net carbs, and peanuts are 3 net carbs. 


KMD allows 6-12 oz. of table wines, red or white, such as Burgundy, Cabernet Sauvignon, Merlot, Sauvignon blanc, Riesling, Pinot Grigio. These are all 1 gram of carb per oz, so this is an addition of 6-12 grams of carbs. (I only drink 2 oz to a glass and have the wine at my two meals.)


So— following the KMD may add as much as 15 grams of carbs from items not allowed in Atkins Induction. Now, among the carb-containing foods allowed on both, you may not be getting 20 full grams of carbs from just those items. I would advise keeping a food diary and checking up at least on the carb-containing foods you eat. If you are close to 20 grams even with the addition of a little nuts-and-seeds and a little wine, that is great.


If your net carb grams are creeping along toward the 40, check to see what you are doing too much of. I would cut back on the wine amount if you are doing the full 12 oz, rather than, say, cutting out one of the daily salads. 


I like the KMD as it is a nice change from doing Atkins at Induction or near-induction levels for years. I find I like having a bit of wine with my meals— when I finish my wine, I feel more like I’ve had a real meal and am finished. 


The KMD also insists that you have a daily serving of fish. Mine is mostly canned tuna, which I have for lunch prepared into one of two different recipes, one a low-carb ‘tuna casserole’ and the other a ‘tuna loaf.’ (I add my nut ration, in pecan or walnut pieces, into the tuna recipe.)


Sources: 

Parker, Steve, MD – Conquer Diabetes & Prediabetes: The Low-Carb Mediterranean Diet, 2011.Atkins, Robert C., MD — Dr Atkins Diet Revolution, 1972.Atkins, Robert C., MD and Gare, Fran – Dr Atkins New Diet Cookbook, 1994.
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