The Mediterranean Diet is a popular new way of eating that combines cooking techniques and foods from cultures found around the Mediterranean Sea. The diet has been proven to be one of the healthiest around and many doctors are praising its heart-smart qualities and weight-loss capabilities.
Easy To Follow Diet Plan
The diet involves consuming plenty of olive oil as well as a glass or two of red wine each day. This creates a flavorful, easy-to-follow plan that will reshape your body and improve the way you look and fell. Studies have shown that adults who follow a Mediterranean Diet plan have lower risk for serious diseases including cancer, heart disease, Alzheimer’s disease and Parkinson’s Disease. Food guidelines from around the world are now changing to be more similar to the Mediterranean Diet.
Key Aspects Of The Diet
Some key aspects of the Mediterranean Diet are:
- Exercise – Mediterranean countries include plenty of cities where walking is the norm. You can get more exercise by parking farther from the entrance or riding a bike instead of a car. You can also take up running or swimming for weight loss.
- Eating plenty of fruits, vegetables, legumes and whole grains. Avoid shopping in the middle aisles of your grocery store.
- No use of butter but instead use healthy fats like olive oil. Only use butter for baking. Other than that, olive oil should do the trick.
- Using herbs rather than salt to add flavor. Herbs are not only more flavorful, they’re also healthier (learn how much sodium per day you should take). You can grow them at home or buy them dried.
- Limiting red meat consumption. Red meat is an American phenomenon. Aim to have red meats a couple times a month and no more.
- Eating more fish and poultry. Start by making fish a weekly addition to your diet.
- Red wine consumption in moderation. Moderation is the key word here. If you are getting buzzed or drunk, you’ve had too much.
The Mediterranean Diet also puts an emphasis on sharing meals with friends and family. Doing this will decrease the amount of food you eat and increase your enjoyment. Socialization is a part of health that many people are now neglecting due to advances in technology
Based On The Real Mediterranean Diet
People native to the Mediterranean area eat little meat and on average consume 9 or more servings of fruits and vegetables each day. This is drastically different than the average American’s diet. In addition to healthy proteins and more fruits and vegetables, you should also try to incorporate nuts, which are a great source of vitamins and minerals.
Carbs Are Allowed
The Mediterranean Diet also allows for the consumption of carbs, so pasta lovers rejoice. Instead of buttering your favorite carb, try drizzling it with olive oil and some herbs for an entirely new flavor sensation without any of the bad parts of butter.
Moderation Is Key
Please note that eating a Mediterranean Diet does not mean heading to your favorite Italian-American establishment and having a smorgasbord. Real Mediterranean dishes are light, healthy and bursting with flavor. The sauces are fresh, thin rather than creamy and reinforced with flavored stocks rather than heavy dairy products. People who adapt the Mediterranean Diet rarely go back to their old ways because they never feel dissatisfied or cheated. Try the diet today and see what healthy eating can do for you.
The Foods You Can Eat
If you’re considering trying the Mediterranean Diet, you’re probably looking for some additional information before you jump in. One of the biggest questions you probably have is what can you eat. This is a very important consideration because the success of the diet depends on your ability to stick with the eating plan.
Healthy Meats and Sea Food
As the name implies, the Mediterranean Diet focuses on eating like people in the Mediterranean area eat. Greeks, Italians and other olive-skinned people are all Mediterranean and they all have similar diets. One of the biggest things you’ll notice is that the Mediterranean Diet includes less red meat than you’re probably used to. Beef is not a big part of the Mediterranean lifestyle. Instead, seafood, poultry, lamb and to some extent, pork, are the main protein choices (there are several other diets which focus on proteins as well like the Dukan Diet).
No Red Meat
Reducing red meat has been shown to lower the risk of heart disease, stroke and other types of diseases. Red meats are replaced with smaller portions of other types of proteins that are rich in vitamins and nutrients including omega fatty acids found in certain types of fish.
Types of Proteins
In addition to a reduction in protein and a change in the types of proteins, the Mediterranean Diet puts an emphasis on eating fresh, unprocessed foods. Meals tend to be simple, but feature high-quality ingredients that add to the flavor and appeal of the dish. You’ll be eating better without sacrificing flavor or visual appeal.
Additionally, people in the Mediterranean area are known for using olive oil rather than vegetable oil. Olive oil is a healthy fat that can be used to prepare or season foods in the same way that vegetable oil is used. Canola oil can also be used, but most Mediterranean people prefer olive oil.
Fruits and Vegetables
The bulk of your diet will consist of fruits and vegetables, which are both healthy and delicious. Try branching out of your comfort zone and trying new flavors such as artichokes, leeks and mushrooms. Your local farmer’s market is a great place to find bargains on fresh produce along with new recipes and helpful cooking tips.
Less Dairy Products
The Mediterranean Diet puts minimal emphasis on dairy products. Low to moderate amounts of these foods should be consumed, and opting for low fat or fat-free choices whenever possible is a must.
Red Wine is Allowed
Another thing that the Mediterranean Diet is known for is that it allows for a glass of red wine each day. Red wine is full of antioxidants that have been shown to reduce risks for certain diseases including cancer and heart disease.
Never Get Bored
The Mediterranean Diet is a fun and flavorful way to eat better and live longer. The diet plan is easy to follow and allows for a huge amount of variety, so you’ll never get bored. Try living a Mediterranean lifestyle today and see how much better you can feel.
Mediterranean Diet Breakfast
If you’ve decided to take the plunge and jump into the Mediterranean Diet, you might not know where to start. How about breakfast? Breakfast is an important meal and it’s easy to adapt to this new way of eating. Changing your breakfast can help make your adjustment into the diet easier and less stressful on your body.
The diet puts an emphasis on eating plenty of fresh foods. This is true for breakfast as well as lunch and dinner. Instead of your usually grab-and-go meal of donuts or protein bars, why not try something a little bit healthier and whole lot better tasting. The Mediterranean Diet offers plenty of breakfast options that will give you the energy you need to make it through your morning.
Playing It Safe
You can play it safe by simply replacing your regular breakfast cereal with something made from whole-grains. Yogurt is another great breakfast choice. For those who are more adventurous, a new type of fruit or a unique breakfast recipe might be just what the doctor ordered. If you choose fruits for breakfast, choose ones with darker pigments such as plums, figs, blood oranges and blueberries.
Essential Vitamins And Minerals
The darker pigmented fruits contain higher levels of essential vitamins and minerals that can help protect against series diseases such as cancer and heart disease. Mediterranean people are known for having very low rates of these diseases, which are practically an epidemic in America. Choosing complex carbs will not only protect your body, they will also provide energy and improve digestion.
Various Food Suggestions
An example of a Mediterranean breakfast is an apricot sliced in half and topped with some yogurt and honey. You can add pistachios if you would like. This can be eaten with some wheat toast. If that’s not your style, you can always try hot oats with milk, cinnamon and almonds. Dried fruit is another great topping. For eating on-the-go, a sandwich of whole-grain bread, cheese, tomato and basil will provide plenty of energy in a neat package. Egg white omelets with spinach and cheese are fabulous choices if you have more time to cook.
Spreads and Preserves
Instead of drowning your breakfast foods in butter, try adding flavor and appeal with spreads or preserves. There are types that are made with no added sugar that let the natural sweetness of the fruit shine through.
Breakfast Is Important
Breakfast is an important part of every day life so make the most of it by eating a Mediterranean breakfast. You’ll be shocked at the difference in how you feel and how much energy you have. Once you start with the diet, it’ll be easy to convert more meals and make more progress.
Low Carb Mediterranean Diet
The Mediterranean Diet is known for its unique effects on health and vitality. The diet promotes eating natural, unprocessed foods, limiting fatty meats and choosing healthy fats such as olive oil for cooking and eating. Contrary to common misconceptions, it is possible to follow a low carb Mediterranean Diet. Most people think of pasta and grains when they think of Mediterranean cuisine. This is not the case. While Mediterranean people do enjoy grains such as pasta, there is much more to the diet than just this one food. Add a weekly refeed day to avoid entering starvation mode.
Ketogenic Mediterranean Diet
The low carb Mediterranean Diet is also known as the Ketogenic Mediterranean Diet. This diet plan is a low-carb version of the regular diet that promotes not only health benefits, but also a great way how to lose weight in a healthy way.
Training Your Metabolism
Your body must get its energy from either carbohydrates or fats. When you consume a low-carb diet, you train your metabolism to switch to burning fat rather than carbohydrates, which will cause you to shed fat and lose weight. When fat breaks down, it releases ketones into the bloodstream, which is where the diet gets the name Ketogenic from. Following a 6 meals a day diet is key to increasing your metabolism as well.
Low-Carb and Mediterranean Diet
So you may be wondering why a low-carb diet and Mediterranean Diet would go well together. The answer is simple. The Mediterranean Diet and low-carb diets share several important components. Both put an emphasis on eating fresh fruits and vegetables, as well as lean proteins (like lean meats, which are also advised by the GI diet), cheese, healthy fats and nuts.
All Of Aspects Of A Traditional Mediterranean Diet
Simply put, the Low Carb Mediterranean Diet includes all of the aspects of a traditional Mediterranean Diet, while excluding components that include too many carbs, such as pasta and rice. The Low Carb Mediterranean Diet incorporates the healthy aspects of the Mediterranean Diet with the methodology of a low carb diet to create a unique style of eating that results in weight loss and improved overall health.
Choosing a Low Carb Mediterranean Diet can reduce your risk of cancer, diabetes, stroke and heart disease while lowering blood pressure and reducing the risk of obesity-related diseases. Whether you use the diet short-term or long-term, the numerous benefits are well worth any effort it will take to stay on the diet.
If you experience any uncomfortable side effects while on the Low Carb Mediterranean Diet, you should stop and seek medical assistance by a trained professional. Many people have successfully undergone the diet, but like any type of diet, there are risks. Make sure you understand the potential risks and benefits before beginning the diet.