# Keto vs Mediterranean: which to track *Guide · 2026-10-22 · https://undiet.app/guides/keto-vs-mediterranean* Keto and Mediterranean are the two patterns people compare most. What each one asks of a day, who tends to find each easier, and how to keep both on one timeline if you try one after the other. ## Two very different days Keto and Mediterranean sit at opposite ends of the catalog. One is a strict rule about carbohydrates, the other is a loose pattern about what fills the plate. On [keto](https://undiet.app/diets/keto) carbohydrates are kept very low, often under about 50 grams a day, and fat becomes the main source of energy. Most fruit, grains and sugar are out, and protein stays moderate. On [Mediterranean](https://undiet.app/diets/mediterranean) vegetables, legumes, whole grains and olive oil are at most meals, fish appears a few times a week, and red meat and sweets are occasional. There is no number to hit. ## What each one asks of you The catalog rates keto as high effort. The first week is widely reported as the hardest, and the rules touch almost every meal, every day. Mediterranean is rated low effort. It is less a plan than a direction, which is also why many people say they stay with it. Neither rating says anything about results. It says how much of your day the pattern will occupy, which is the honest question to ask before you start. ## Who tends to pick which People who like clear rules and a structured start tend to pick keto. If you want to know on any given day whether you are on it or off it, keto will tell you. People who cook at home, eat with a family or dislike counting tend to pick Mediterranean. It bends around a dinner out without breaking. The quiz asks for your goal, how you like to eat and the effort you can give, then narrows the catalog to a shortlist. [Find my diet](https://undiet.app/find-my-diet) takes five taps. ## The neighbours in the catalog If keto feels like too much, [low-carb](https://undiet.app/diets/low-carb) keeps the direction with looser limits, and [Atkins](https://undiet.app/diets/atkins) phases carbohydrates back in over time. If Mediterranean feels right but you want more structure, [DASH](https://undiet.app/diets/dash) is a close relative with clearer portions and a focus on salt. All of them can be filtered side by side in the catalog by goal, approach, dietary needs and effort. ## Tracking either one in Undiet Undiet does not count carbohydrates, calories or anything else. You mark the program you are on, and from that day it is a period on your timeline. Each day you log your weight and how the day felt on a ten step comb. Over weeks the graph shows the trend across the period, with the feeling drawn beside it. That is enough to see what keto did for you, or what Mediterranean did, without a food database. A heavy week on either reads differently from a light one. ## Trying one after the other Many people try keto first and move to something looser later, or start loose and tighten up. Both stories fit on one line. When you mark a new program, the old period ends and stays. Your weight curve runs over both, so the comparison you are really after is on screen, not in your memory. The months between the two count as well. The no diet stretch is a period of its own, and often the most telling one. ## A note on advice Undiet describes programs; it does not recommend them. Talk to your doctor or a dietitian before a strict pattern like keto, especially with any medication or condition. The catalog pages carry what each program asks and what people commonly report, in neutral words, so you can read before you decide. ## Programs in this guide - [Keto](https://undiet.app/undiet/diets/keto.md): A very low-carbohydrate, high-fat approach that pushes the body to run on fat instead of glucose. Structured and demanding, especially at the start. - [Mediterranean](https://undiet.app/undiet/diets/mediterranean.md): A way of eating built around vegetables, legumes, whole grains, olive oil and fish, with less red meat and sugar. Less a strict plan than a pattern, which is why people stay with it. - [Low Carb](https://undiet.app/undiet/diets/low-carb.md): Reduces carbohydrates (bread, pasta, sugar) without the strictness of keto, leaving room for fruit and veg. - [Atkins](https://undiet.app/undiet/diets/atkins.md): A phased low-carb plan that starts very strict, then gradually reintroduces carbs. - [DASH](https://undiet.app/undiet/diets/dash.md): Designed to support healthy blood pressure: rich in vegetables, fruit and whole grains, lower in salt, saturated fat and sugar. More guides: https://undiet.app/undiet/guides.md. Find my diet in five taps: https://undiet.app/find-my-diet. Free on iPhone (https://apps.apple.com/app/id1490849895) and Android (https://play.google.com/store/apps/details?id=be.krnic.undiet). Undiet describes programs and records what you log. It does not give medical advice. --- Any diet. No calorie counting. Your weight, your effort and every diet you try, on one timeline. Undiet is a tracking companion, not a medical service. For people aged 16 and over. Made by Krnic CommV, Gent, Belgium. Contact: undiet@krnic.be. Privacy: https://undiet.app/privacy · Terms: https://undiet.app/terms · Delete your account: https://undiet.app/delete-account · Support: https://undiet.app/support