What is the best for weight loss?

For people looking to lose weight or lower their blood pressure, two different diets could help.

Research shows the Ketogenic (keto) and Mediterranean diet Can help overweight patients and obesity to achieve both goals. But there are important considerations on how to choose the best diet for you.

In a study in 2025, the researchers monitored 26 participants in two groups: 15 people followed an keto regime and 11 adopted the Mediterranean regime.

The two regimes involved a calorie restriction, all the participants eating approximately 1,300 calories per day.

After three months with the regimes, participants in The two groups have seen a drop in weight and blood pressure. People have also undergone discounts of the waist, BMI and fat.

The only significant difference between the diets was their effect on the night dip, or the natural drop in blood pressure while you sleep. Participants in the keto diet saw a greater drop in nocturnal blood pressure, which may indicate better overall heart health.

The main limits of the study were its short duration and its small sample size. Nor was it randomized, which means that the participants were not assigned to a regime by chance. Instead, they were placed on each plan according to their nutritional profile and their personal preferences.

Although the two regimes produce similar results in the study, they are in fact very different.

• Keto :: This diet is generally rich in fat and protein and low in carbohydrates. It aims to cause weight loss by inducing ketosis, when the body burns fat for fuel instead of carbohydrates.
• Mediterranean regime: This diet is rich in carbohydrates – in particular whole grains, fruits and vegetables – and lower in protein and fat of animals. It is based on traditional eating habits in blue areas around the Mediterranean Sea and is supposed to help people live longer.

Despite their differences, the two regimes can help you lose weight.

Cutting carbohydrates contributes to weight loss on the keto diet. “You are going to have a weight loss because you remove a major macronutrient,” the Academy of nutrition and dietetics in Sue -llen Anderson-Haynes, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics and Dietetics & Women, 360 Girls & Women, Health.

Cutting saturated fat contributes to weight loss on the Mediterranean diet. “Not only do you cut saturated fats, but you also include more foods rich in nutrients,” said Anderson-Haynes.

Although the two regimes can help manage blood weight and blood pressure, experts generally recommend the Mediterranean diet compared to the Ceto diet.

Keto can cause rapid weight loss and help control blood sugar, but its restrictions make it difficult to maintain Laura Acosta, DCN, DCN, RDN, LDN, Associate Professor in the Department of Food Science and Human Nutrition of the University of Florida, said Health.

Experts also had concerns about the cutting of carbohydrates, mainly due to the loss of fibers – a specific type which is essential for weight management, heart health, intestinal microbiome, and more.

“I would evaluate the keto diet of a low health quality because you remove these fibrous foods,” said Anderson-Haynes. “They cut the types of fibers in your diet on which you need to prosper for good health.”

The Keto diet is also delivered with several other drawbacks:

• Higher cholesterolwhich can worsen heart health over time
• Digestive problemslike constipation, diarrhea and bloating
• Cognitive declinewith symptoms such as brain fog and memory disorders
• Flu ketoOr the side effects, such as vomiting, headache, fatigue and insomnia, some feel during the first weeks on the diet
• Ceto breathA distinct and unpleasant odor in the mouths of chemicals produced during ketosis

The Mediterranean regime also includes risks – such as lower iron levels and red wine consumption – but experts said it was not as extreme or restrictive as Keto.

“No food is prohibited, which is the only characteristic [the Mediterranean diet] That I really appreciate “,” Lisa Moskovitz, RD, CDN, CEO of Ny Nutrition Group and author of “The Core 3 Healthy Eating Plan”, said Health. “All foods can adapt, but we highlight and prioritize the foods we know are most favorable to health.”

The Mediterranean regime has a number of well -documented advantages, including:

• Reduce inflammation
• Support heart health
• Decrease the risk of diabetes
• Prevent certain cancers
• Improve brain health

Although the Mediterranean diet can promote weight loss, Acosta said it was not really a weight loss diet. “It’s just a useful way to eat,” she said. “And I think that sometimes weight loss follows naturally because it is a type of eating that will feel really satiant.”

“The two regimes can help, but I would say that the strength and sustainability of the Mediterranean diet are stronger,” added Acosta.

The Keto regime can be the right choice for certain specific groups, said Anderson-Haynes, in particular:

But the Mediterranean regime can work for anyone and everyone, the experts have accepted.

This may not correspond to food in the culture of all, noted Anderson-Haynes, but simple adjustments can generally make it work. For example, Anderson-Haynes recommends Vivaneau instead of salmon for African diaspora customers.

When creating a diet, Moskovitz recommends considering several questions:

• What are your long -term goals?
• What is realistic for you?
• What seems good to you?
• What can you continue to follow a lifetime?

Consultation of a dietitian can also help you find a diet adapted to you and your goals, be it weight loss, drop in blood pressure or something else.

“A healthy diet is something that you can stick to the long term,” said Anderson-Haynes. “Working with an expert will go there.”