Low Carb Mediterranean Diet for Women: Ideal Macros Explained

The Mediterranean diet has long been viewed as one of the most effective styles of eating for weight loss and improving overall health. Loaded with nutrient-dense foods containing complex carbohydrates, protein, and healthy fats, each meal is not only delicious but highly nutritious.

This is sufficient for improving health, however, many want to take this further and make it low-carb to promote greater fat loss and treat metabolic disorders such as obesity, type 2 diabetes, and inflammatory bowel disease.

In this article, we explore low-carb Mediterranean diet macros. We discuss ideal macronutrient ratios, the best low-carb foods, how to track macronutrients, and common mistakes.

Ideal Macronutrient Ratios for a Low-Carb Mediterranean Diet

Determining the correct macronutrient intake is essential for all nutrition plans. While weight management comes down to the manipulation of calories, the ratio of carbohydrates, protein, and fats dramatically changes our energy levels, satiety, and muscle preservation.

Below we discuss key information regarding macronutrient intake to help you establish clear nutrient outlines for a successful diet.

Standard Macro Breakdown (Protein, Fats, Carbs)

The standard macronutrient breakdown favors carbohydrates as the main energy source with moderate levels of protein and fats making up the remaining amount. However, in low-carb diets, carbohydrates are reduced to varying degrees, focused on protein while using fats as the main energy source.

Research recommends that following macronutrient breakdown for a standard diet:

• Carbohydrates: 45–65% of your daily calorie intake
• Protein: 10–35% of your daily calorie intake
• Fats: 20–35% of your daily calorie intake

Meanwhile, sources suggest that low-carb diets fall into two categories: low-carbohydrate and very low-carbohydrate. Low-carbohydrate contains 26% or less than 130 grams of carbohydrates per day, while very low-carbohydrate 10% or between 20 to 50 grams per day.

The macronutrient ratio for the low-carbohydrate Mediterranean diet is:

• Carbohydrate: 20–25% of total daily calorie intake
• Protein: 35–40% of total daily calorie intake
• Fat: 35–40% of total daily calorie intake

The low-carbohydrate Mediterranean diet still requires some carbohydrates as it relies on vegetables and vegetables for many of its dishes.

Adjusting Macros for Weight Loss vs. Maintenance

During the low-carb diet, the reduction in carbohydrates means that there must be a slight increase in healthy fats and protein. Weight loss requires a calorie deficit, which is consuming fewer calories than your daily energy expenditure, which can lead to hunger.

To remedy this, additional protein can be consumed, with research highlighting its ability to increase fullness as well as increase thermogenesis. This is when the body burns energy to produce heat. These elements create a powerful swing that decreases hunger and burns more energy, leading to greater weight loss.

Furthermore, studies suggest that elevated protein intake is required to preserve muscle mass during a calorie deficit. For example, research recommends a daily protein intake is 0.8 grams per kilogram of body weight daily. Meanwhile, further studies highlight the need to increase protein intake for active individuals at 1.4–1.6 g/kg/day.

These figures increase to 2.3–3.1g/kg/day for individuals in a calorie deficit to maintain muscle mass. This requires a decrease in carbohydrate intake as mentioned above.

To maintain weight, calories are adjusted to maintenance calories. Here macronutrients can stay largely the same unless you feel that you are experiencing fatigue or poor training performance. Then a small increase in carbohydrates may help improve energy levels.

How Activity Level Affects Your Macro Needs

Courtesy of the nutrition tracking apps, calculating your daily calorie intake has become extremely easy. Many allow you to input your age, gender, height, and weight, before effortlessly providing your daily calorie intake.

However, this figure tends to be based on your daily expenditure at rest, not taking into account your level of physical activity.

To help you change and adjust your macros for your energy levels you can use the following multipliers which allow you to multiply them again in your current basal metabolic rate:

• Light or no exercise: 1.2
• Light exercise (1–3 sessions/week): 1.375
• Moderate exercise (3–5 sessions/week): 1.55
• Heavy exercise (6–7 sessions/week): 1.725

For example, first determine your basal metabolic rate (BMR) using a BMR calculator. This is the amount of energy the body requires to sustain basic function. Now, say that your BMR is 1500 calories per day and you enjoy light exercise:

• 1500 x 1.375 = 2062.5 calories/day

An increase in energy in physical activity increases daily calorie requirements, which translates into greater amounts of carbohydrates, protein, and fats.

Best Foods to Include in a Low-Carb Mediterranean Diet

The low-carb Mediterranean diet is known for its fresh, nutrient-dense foods. Below, we list the best foods to include in your low-carb Mediterranean diet.

Healthy Fats from Olive Oil, Nuts, and Avocados

The backbone of the Mediterranean diet is healthy fats such as omega-3 fatty acids. Sources show that omega-3 fatty acids have anti-inflammatory properties and support the brain, heart, and eyes. Research recommends women aged 19–60+ years old should consume 1.1 grams of omega-3 each day.

Below is a list of the best foods containing omega-3 fatty acids and their omega-3 content per 100 grams.

These foods contain varying ranges of omega-3 fatty acids. Adding a combination to each meal will help you easily hit your daily target of 1.1 grams each day.

Lean Proteins: Fish, Poultry, and Plant-Based Sources

Protein intake is essential during a low-carbohydrate diet as it helps maintain satiety. However, as you may have noticed some types of protein are excellent sources of omega-3 fatty acids, allowing you to hit nutrient goals. As mentioned, we recommend adding 25–30 grams of protein to each meal.

Below is a list of lean proteins and plant-based sources and their protein content per 100 grams which are suitable for the low-carb Mediterranean diet:

Like your omega-3-rich foods, these high-protein foods will be combined to create delicious meals.  We suggest adding a lean source of animal protein to each meal, then adding plant-based protein sources to bump up your protein and nutrient density.

Low-Carb Vegetables and Fiber-Rich Foods for Gut Health

Rounding out your low-carbohydrate Mediterranean are fiber-rich fruits and vegetables. Making up 20% or less of your daily calorie intake means that we must choose foods carefully to not exceed daily limits. Meanwhile, fiber content is essential to maintain gut health, with research recommending 25–30 grams per day.

Below is a list of low-carb fruits and vegetables and their carbohydrate and fiber contents per 100 grams.

The table above highlights both high, moderate, and low carbohydrate foods. While foods such as oats, quinoa, and chickpeas contain large amounts of carbohydrates (60g plus per serving), it does not mean we should eliminate them completely from the low-carb diet.

These high-carb foods are part of a traditional Mediterranean diet, are great for meal bases, and contain vital nutrients. We recommend adding smaller portions to your meals to increase volume and satiety while boosting energy levels.

How to Track and Adjust Macros on a Low-Carb Mediterranean Diet

Alongside monitoring your daily calorie intake, tracking and adjusting your macronutrients is essential for sustaining a low-carb Mediterranean diet.

Tracking and calculating can be difficult in the beginning and feel tedious as time goes on. Fortunately, modern technology and an ever-expanding fitness app market have provided hundreds of nutrition apps that can help you set goals and track your calorie and macronutrient intake.

Here you can use an online BMR calculator, input your age, gender, height, weight, and activity level, then add it to your app where it will break down your macros.

These platforms offer food and recipe databases, offering easy tracking with just the click of a button. Each day has progress bars for calories, macro, and micronutrients, enabling you to track your daily nutrition.

Common Mistakes to Avoid on a Low-Carb Mediterranean Diet

Like all low-carb diets, there are common pitfalls that can derail your nutrition plan. Below we share the common mistakes to avoid to ensure the success of the low-carbohydrate Mediterranean diet.

Eating Too Many Processed Low-Carb Foods

A common mistake many people fall for is eating too many processed low-carb foods. These foods often present as healthier options, however, the fine print often reveals additional fats and salts to increase calorie content and flavor.

Now, this is not to say all processed low-carb foods are bad, rather you should be conscious when it comes to choosing the right ones, as the marketing experts and branding experts will do just about anything to get you to buy their product.

To remedy this, we recommend aiming for unprocessed, whole-food sources to ensure you know what you are eating. This can be combined with processed low-carb food in moderation.

Not Getting Enough Fiber for Digestive Health

Lowering carbohydrate intake can come with the risk of decreasing fiber intake. As mentioned, complex carbohydrate foods are often a great source of dietary fiber which is excellent for digestive health. However, when carbohydrates are lowered and limited, it can limit fiber intake.

Research shows that diets low in dietary fiber are associated with cardiovascular disease, type 2 diabetes, and colorectal cancer.

To avoid this we recommend eating between 25–30 grams of fiber each day by eating many of the high-fiber plant-based foods listed above. This will help maintain gut health and reduce the risk of non-communicable diseases.

Ignoring Protein Intake and Muscle Maintenance

Ignoring protein intake is a major mistake that is seen during the low-carbohydrate Mediterranean diet. As we know, protein is essential for satiety, and preserving skeletal muscle mass, however, when protein is insufficient, it can impact these areas of our health.

Furthermore, during the low-carb Mediterranean diet, protein and fats are the main macronutrients for preserving overall health. Sources show that protein deficiencies can induce fatty liver, affect digestibility, and decrease lean mass.

To prevent this and ensure you maintain muscle and your health, we recommend adding 25-30 grams of protein to each meal.

Recap of Low-Carb Mediterranean Diet Macros

The low-carb Mediterranean diet is a viable eating plan for maintaining overall health. Its combination of lean protein, healthy fats, and limited carbohydrates provides the body with the nutrients it needs to achieve optimal function.

However, it must be noted that due to carbohydrate reduction, we must stay on top of protein and healthy fat intake. This can be achieved by determining your daily calorie intake and tracking your macronutrients using a nutrition app.

This will ensure that you are hitting your daily calorie and macronutrient targets to maintain health and well-being.

To recap, here is the best macronutrient ratio for the low-carbohydrate Mediterranean for women:

• Carbohydrate: 20–25% of total daily calorie intake
• Protein: 35–40% of total daily calorie intake
• Fat: 35–40% of total daily calorie intake

If you are considering trying the low-carb Mediterranean diet be sure to:

• Track your calories and macro
• Limit processed low-carb foods
• Eat 25-30 grams of fiber per day
• Add 25-30 grams of protein in each meal

Follow these guidelines and you will develop a strong foundation for a sustainable diet, improving weight loss results.

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