What is the Mediterranean diet

What is the Mediterranean Diet

The Mediterranean diet is not a single meal or food but is an eating habit that roots from the diet of southern European countries that surrounds Mediterranean.

Mediterranean diet is rich in fruits, vegetables, cereals, legumes, nuts, beans, grains, fish, and unsaturated fats such as olive oil. Meat and dairy products only account for a minimal portion in Mediterranean diet.

When you think about Mediterranean food, the thought of Italian pizza and pasta from Italy, or lamb chops from Greece, but that’s not actually a healthy Mediterranean Diet.

A true Mediterranean diet is an approach of eating rather than a single diet item. Mediterranean diet is high in fruits, vegetables, beans, whole grains, nuts, seeds, olive oil and maybe a glass or two of wine. It blends the basics of healthy eating with the customary flavors and cooking methods of the Mediterranean. It consists of about 40% of carbohydrates and 35 to 40% of fats.

Basically it includes

· Daily consumption of vegetables, fruits, whole grains and healthy fats

· Adequate percentage of dairy products

· Weekly intake of fish, poultry, beans and eggs

· Limited consumption of red meat

Another important part of Mediterranean diet is to share food with your friends and family and adopt an active lifestyle. Together, they can have a profound effect on your mood and mental health and help you foster a deep appreciation for the pleasures of eating healthy and delicious foods.

Before you start the Mediterranean Diet you should know that it is based on vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs along with sea food are included, but the idea is to use more plant-based foods. Red meat is strictly limited to very limited portion.

It is understandable that it is difficult to switch your diet, especially when you are taking a break from processed and junk food. The Mediterranean diet is not only inexpensive but it is the healthiest way to eat. To switch from pizza and burger to avocadoes and seafood is not an easy task. But, once you see the healthier effects, there is no going back.

People who are on their weight loss journey are always exploring different diet plans that suit their requirements. If you are one of them searching for a healthy diet, the Mediterranean diet might be the answer to your quest.

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So if you are planning on starting a Mediterranean Diet, here are some facts you should know

1. Healthy fats

Healthy fats are the key to Mediterranean diet; these fats are taken rather than less healthy fats like trans fats and saturated fats because they lead to heart diseases.

Olive oil is the main source of fat in this diet plan. It provided unsaturated fats which are proven to be low in cholesterol levels. Nuts and seeds are also source of some amount of unsaturated fats

Fish is also vital in the Mediterranean diet. Fatty fish like sardine, tuna and salmon are high in omega 3 fatty acids that reduce inflammation in the body. Omega 3 fats also reduce blood clotting and decrease the risk of heart failure and stroke.

2. More vegetables less meat

Mediterranean diet is mainly comprised of food from plant sources like vegetables, beans, grains, nuts and fruits. Meat is consumed in limited amounts only. Limited amounts of dairy products, poultry, seafood and eggs are also included but red meat is restricted.

3. Tips to Follow:

For better results of your diet plan, you should follow these simple tips

· Eat more fruits and vegetables

· Take healthy fats

· Go for whole grains

· Have some dairy

· Enjoy more see food

· Limit red meat

4. Diet plan

When you start a Mediterranean diet plan, the main question that comes to your mind is how should I manage my meals according to the plan? A Mediterranean Diet plan consists of the following types of meals

Breakfast: Oatmeal with Walnuts

Snack: Fruit

Lunch: Green Salad with olives, chickpeas, cucumbers

Snack: Nuts

Dinner: Cod with Vegetables and Couscous

5. What not to eat

One might ask about what foods you should not eat if you are on Mediterranean diet. Although there is no special rule to follow, you should generally avoid following foods

Avoid processed foods; you should limit the use of highly processed foods like frozen meals, desserts and candies. You should also avoid using soda.

Red meat; Red meat such as steak is not recommended in Mediterranean diet.

Butter; Another food item that you should avoid in this diet is butter. So you should go for olive oil instead because it contains less amounts of saturated fats as compared to butter.

Refined grains; you should use whole grain instead of refined grain like white bread.

Added sugars; you should also avoid added sugars.

Flavored yogurt; avoid use of flavored yogurt that contains corn starch, added sugar and artificial flavors.

What about wine?

Although a moderate amount of wine is permitted in Mediterranean diet, but alcohol is not risk free. So the usage of wine depends upon the general health of the individuals.

6. Why Mediterranean Diet?

So, why should you try the Mediterranean diet?

Mediterranean diet came into light in 1960s when it was found that deaths due to heart disease were less common in Mediterranean region as compared to US and Europe. Further studies discovered that Mediterranean diet is associated with less risk factor for cardiovascular diseases

It is one of the healthy plans recommended by Dietary for Americans to promote health and prevent chronic disease.

It is also acknowledged by the World Health Organization as a healthy and viable dietary pattern and as an elusive cultural asset by the United National Educational, Scientific and Cultural Organization.

7. Advantages of Mediterranean Diet:

Studies support the use of Mediterranean diet as a healthy eating style for preventing cardiovascular diseases, increasing longevity and healthy aging. If used with proper caloric count, this diet may help in weight loss.

1. Mediterranean diet is useful in reduction of heart diseases and death rate. A study found that those who follow this diet plan have 25% less risk of developing heart diseases.

2. Chances of weight gain and early death are reduced by 80%

3. Eating a Mediterranean diet may help in reduced rates of stroke in females

4. A Mediterranean diet may inhibit the risks of Alzheimer’s disease; research indicates that the Mediterranean diet may improve cholesterol level, blood sugar levels and overall health of blood vessels in the human body, which may lead to reduced rates of Alzheimer’s disease and dementia

5. Reduced risks of Parkinson’s disease; increased levels of antioxidants in Mediterranean diet help cellular health so it inhibits damaging process of cells i.e., oxidative stress so chances of Parkinson’s disease are reduced by 50%

6. It helps in weight loss and maintenance

7. Mediterranean diet may help in managing type 2 Diabetes, A Mediterranean diet is rich in fiber which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight.

8. People suffering from Rheumatoid arthritis may benefit from Mediterranean diet

9. Few studies show that this diet plan may help in reducing and easing depression

10. It keeps you stay agile;

11. By reducing risks of cancer and heart diseases, you are minimizing the risks of death by 20%. By reducing your risk of developing heart disease or cancer with the Mediterranean diet, you’re reducing your risk of death at any age by 20%.

8. Potential Health concerns

Before working on your diet plan you should be aware that there could be some disadvantages as well.

· There is a risk of excess calorie intake because specific amounts of foods and portion sizes are not emphasized, which could lead to weight gain.

· If you are iron deficient, be sure to eat some iron rich foods or take an iron supplement.

· You may observe calcium loss due to less intake of dairy products. So before starting the Mediterranean diet, ask your dietician if you should also take a calcium supplement.

9. How to make the change

If you are planning to start a Mediterranean diet, here are some ideas to help you get started:

Eat more vegetables: Go for a simple plate of any vegetable sprinkled with olive oil and eat more salads and soups.

Do not miss your breakfast: A healthy breakfast is the key to healthy lifestyle. Add fruits, cereals, whole grains in your breakfast. It will keep you full for hours.

Eat Seafood regularly; Try to eat seafood at least twice a week because it has a high content of omega 3 fatty acids that improves the health of your heart.

Go for a vegetarian meal once in a week; Try to avoid meat once in a week and go for vegetables, beans and whole grain.

Limit the use of dairy products; as recommended by USDA (U.S department of Agriculture) saturated fats should not exceed 10% of daily calories, you should use natural and unprocessed products like plain yogurt and whole milk rather than going for processed dairy items.

Eat Fresh fruits as dessert; Try a fruit salad or simply fresh fruits instead of eating bakery products and ice creams as a sweet dish.

Use natural oils; use olive oil, sunflower oil, nuts, and olives as source of useful fats.

10. Quick start to Mediterranean diet;

If you are planning to switch to Mediterranean diet here are few easy steps that may help you get started

· Prepare your food in olive oil rather than your usual cooking oil

· Eat more fruits and vegetables as a salad and snacks

· Instead of using refined breads and rice, go for whole grains

· Replace red meat with fish and other seafood in your diet

· Limit the use of high fat dairy products and make shift toward whole milk

Mediterranean diet is the way of maintaining the healthiest life style, but there could be some concerns related to it. So before you start, you should consult your dietician to be aware of every possible outcome. Research supports the health benefits of a Mediterranean-style eating pattern that includes several different foods. It is the combination of these foods that appear protective against disease, as the benefit is not as strong when looking at single foods or nutrients included in the Mediterranean diet. Therefore it is important to not simply add olive oil or nuts to one’s current diet, but to adopt the plan in its entirety.

Check out the following resources to help you with the Mediterranean diet:

The Mediterranean diet for beginners: https://amzn.to/39XeBHH

The complete Mediterranean diet: https://amzn.to/3a17rCf

The Mediterranean diet 28 day kick start: https://amzn.to/3q8rwMQ