The Mediterranean Diet

We all heard about miraculous diets that you can lose 5 kilograms a week, but in fact, they did not work at all.

If you are tired of trying diets and exercise with no results, it is the perfect time to make a change.

Now that we stay home, we always have time to focus on what we eat, and there are hundreds of exercises that can be done at home.

Why not use the quarantine to our advantage?

I have heard about the Mediterranean diet, its benefits, and how it helps you lose weight fast, so I decided to introduce it to you.

What is the Mediterranean diet?

The Mediterranean diet helps change to your lifestyle, including the types of dishes you eat, what quantity of food you consume, your physical activities, and makes your life better.

This diet lowers the risk of heart diseases and early death.

You can change your life and create long-term habits that bring you: (maintained) weight loss and also a healthier life.

mediterranean diet-

The Mediterranean diet is good with red wine.

What are the advantages?

The Mediterranean diet is basing on a vast amount of fresh fruits and vegetables, nuts, fish, and olive oil, associated with physical activity, which can reduce the risk of severe mental and physical health problems.

This diet limits your intake of refined bread, processed foods, and red meat, and encourages drinking red wine instead of other types of alcohol. This way, you can help prevent heart disease and stroke.

If you are a little bit older, the nutrients gained with this diet can reduce the risks of developing muscle weakness and other signs of frailty.

Also, it reduces your risk of developing heart disease or cancer, which can increase over the years.

The fibers in the Mediterranean diet are easy to digest, prevent huge swings in blood sugar, and help you maintain a healthy weight.

Overweight or obese people lose weight more if they follow the Mediterranean diet compared to groups that follow a low fat diet.

Vitamins, fats and other nutrients in Mediterranean diet foods are also beneficial for the brain. 

People on the Mediterranean diet have a lower risk of Alzheimer’s and other conditions associated with cognitive decline. 

Furthermore, there is a direct link between fish and seafood consumption and a lower risk of neurodegenerative diseases

It reduces the symptoms of depression and anxiety – especially the carotenoids from spinach and kale cabbage help to improve the mood. 

According to the researchers, those who follow a Mediterranean diet have a much lower risk of depression

This diet is basing on whole grains and healthy carbohydrates from fruits and vegetables.

Studies show that introducing complex carbohydrates into the daily diet helps regulate blood sugar levels.

The Mediterranean diet is related to a much better bone and muscle structure in women who have gone through menopause.

As bones become brittle and muscles are affected after menopause, the Mediterranean diet is good news for women

People who follow the Mediterranean diet have a richer and more diverse content of beneficial bacteria compared to those who have a diet high in sugar, salt and saturated and trans fats. 

TRY a 7 day plan 

mediterranean diet recipe

Pizza can be one of Mediterranean diet recipe.

How can I lose weight on the Mediterranean diet?

The Mediterranean diet is a lifestyle, so physical activity is a must. It’s not enough going to the gym for one hour in the morning and then sits for the rest of the day on the couch.

You should take walking breaks, do some stretches every hour (especially when you are at work), do housework and if you can walk instead of driving.

Also, it helps you to burn calories during and after the weight training, which is essential because you will gain muscle mass instead of body fat.

You should eat your main meal early in the day because lunch should be consuming between 1 to 3 pm. By moving a more substantial meal early in the day, you reduce the risk of overeating later.

Olive oil can reduce all-cause mortality and the risk of chronic diseases if you use it in the right amount (two or three tablespoons).

A vegetable cooked in olive oil is the same as three servings in one sitting, cooked with sunflower oil. These dishes contain a moderate caloric level and low in carbs so that you can lose weight more quickly.

mediterranean diet-oil.png

The base of the Mediterranean diet is olive oil.

 What foods are consumed in the Mediterranean diet?

If you want to follow the Mediterranean diet you should include in the weekly menu the following:

 Vegetables:

  • Tomatoes
  • Broccoli

  • Cauliflower
  • Brussels sprouts
  • Cabbage kale
  •  Lettuce
  • Spinach
  • Onion

  • Carrot
  • Cucumbers

Fruits:

  • Oranges
  • Grapes
  • Strawberries
  • Berries
  • Apples
  • Pears
  • Bananas
  • Peaches
  • Melon

Nuts and seeds:

  • Nuts
  • Almonds
  • Cashew
  • Pistachio
  • Hazelnuts
  • Peanuts
  • Macadamia nuts
  • Sunflower seeds
  • Flaxseed
  • Pumpkin seeds
  • Chia seeds
  • Pecan nuts

mediterranean diet nuts and seeds

Mediterranean diet nuts and seeds .

Whole grains:

  • Rice
  • Barley
  • Whole rice
  • Wholemeal pasta
  • Whole grain bread
  • Corn

Fish and seafood:

  • Salmon
  • Tone
  • Mackerel
  • Pangasius
  • Trout
  • Shrimp
  • Shells
  • Mussels

 Dairy products:

  •  Yogurt
  •  Kefir
  •  Cheese
  •  Milk

 Healthy fats:

  • Olive oil
  • Avocado oil
  • Fish oil

fish oil mediterranean diet

Mediterranean diet with fish oil

Tips for losing weight fast:

You should eat a high protein breakfast. Try to avoid sugary drinks and fruit juice because they are cointaing too many fats.

Also, if you drink water a half hour before you eat, you can increase weight loss.

You should eat slowly because it takes almost 20 minutes for our brain to record the fact that we are full. Please eat only one serving, and if you have not saturated, you can have a snack.

If you eat slowly, you will chew the food more slowly, which leads to better digestion. Digestion starts from the oral cavity, so if you work harder here, your stomach will work less.

If you do not get enough sleep, the benefits of the diet may be canceled. When you rest correctly, half of the weight you lose when you are on a diet is fat.

If you sleep less, the amount of fat lost decreases considerably even if you follow the same diet.

You should eat your main meal early in the day because lunch should be consuming between 1 to 3 pm. By moving a more substantial meal early in the day, you reduce the risk of overeating later.

mediterranean diet with workout

The Mediterranean diet works exceptionally well with workouts.

You should:

-eat fresh or less processed fruits and vegetables (for example, steamed vegetables, grill or oven, never in oil)

-limits alcohol consumption (in the Mediterranean area a glass of red wine is consumed at the table)

-use olive oil for cooking and salads

Increase the intake of legumes (sweet potatoes, beans, lentils, broccoli, etc.)

-consume whole grains, whole bread, nuts and seeds

-limits the consumption of red meat

-consume fish at least twice a week

-consume dairy, fatty meat and eggs only occasionally

-eliminates sausages and other meat preparations from the daily diet

-reduce the consumption of sweets and cakes and opt for fresh fruit

-use spices and aromatic herbs for cooking

Conclusions:

  • You have access to a wide range of dishes to choose from.
  •  You can be creative when it comes to your meals.
  •  You are allowed to drink alcohol (one glass of wine a day).
  •  You can drink tea and coffee (no sugar or sweeteners).
  •  You decide what you eat at each meal (you can choose even pasta!).
 
 
 

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