The Mediterranean diet includes traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain.
You will find that in their diet, they emphasize a plant-based eating approach, loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish. It is a diet known to be heart-healthy. This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. On this plan, you can eat red meat, sugary foods and dairy (although in small amounts like yogurt ) Will limit or save. And cheese is allowed.
If you are looking for a heart-healthy meal plan, then the Mediterranean diet may be right for you.
How it works ?
The Mediterranean diet was not designed as a weight loss plan - in fact, because it was not developed at all, but it is a style of eating for people who have evolved naturally over the centuries, to follow it. There is no official way of. But it is popular because it is a well-rounded approach to that restrictive eating.
How to make your diet more Mediterranean
You can style your diet more Mediterranean:
- Eating lots of Bread and Pasta
- Eating fruits and vegetables
- Include fish in your diet
- Eat less meat
- Choosing products made from vegetable and vegetable oils, such as olive oil
Healthy fat is a main stay of the Mediterranean diet. They are eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease.
Olive oil is the primary source of excess fat in the Mediterranean diet. Olive oil provides monounsaturated fats, which have been found to lower total cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat.
Emerging evidence suggests that eating in this way may have protective effects for people at risk of type 2 diabetes. For one, Mediterranean diet improves blood sugar control in those who are already diagnosed with the condition, suggesting that it may be a good way to manage the disease.
As the traditional way of eating for many cultures worldwide, the Mediterranean diet was not designed for weight loss. It just happens that one of the healthiest foods around the world is also good for keeping your weight down.
What to Eat and What to Avoid ?
When you want to start following the Mediterranean diet, you will be very much dependent on the following foods. While this is not a calorie-counting plan, we have included nutrition statistics for your reference:
120 calories per teaspoon, 0 grams (g) protein, 13 grams fat, 2 grams saturated fat, 10 grams monounsaturated fat, 0 grams carbohydrates, 0 grams fiber, 0 grams sugar
Benefits: Olive oil ranked high in saturated fats like butter (eg butter) high in monounsaturated fatty acids may help reduce the risk of heart disease, according to research - published in the journal in March 2018 Clinical nutrition including articles.
Per 1 cup, sliced 32 calories, 1.5 grams protein, 0 grams fat, 7 grams carbohydrates, 2 grams fiber, 5 grams sugar
Benefits: It packs lycopene, a powerful antioxidant that is associated with a lower risk of certain cancers, such as prostate and breast. Other components in tomatoes may help reduce the risk of blood clots, which may protect against cardiovascular disease, according to a review published in December 2013 in the annual review of the journal Food and Technology.
146 calories per 7-ounce container (low-fat plane), 20g protein, 4g fat, 2g saturated fat, 1g monounsaturated fat, 0g polyunsaturated fat, 8g carb, 0g fiber, 7g sugar
Benefits: Dairy is eaten in limited quantities, but these foods supply an excellent source of calcium. Selecting reduced or non-free versions reduces the amount of saturated fat you are consuming. (25,26)
The guide shows which foods are needed for a healthy, balanced diet and how much of each food group you should eat:
- Eat at least 5 portions of fruits and vegetables every day - get more information about getting your 5A Day
- Base your meals on starchy foods like potatoes, bread, rice and pasta - choose the whole grain version where possible
- Eat some beans or pulses, fish, eggs, meat and other proteins (2 portions of fish every week, 1 egg of which should be taken)
- Some dairy or dairy options (eg soy drinks) - choose low-fat and low-sugar options
- Choose unsaturated oils and spreads, and eat them in moderation
- Drink 7 to 8 glasses of water a day
- If you eat foods and beverages that are high in fat, salt, or sugar, then take them less and in moderation - get more information about reducing sugar in your diet.