overview
Diet is not just a weight loss or fat loss strategy. diet is all the food consumed by a person in a routine so we are always on a diet. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons. The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960.
The Mediterranean diet is very similar to the UK government’s healthy eating advice, which is set out in the Eatwell Guide and also is one of the healthy eating plans recommended by the Dietary Guidelines in the US to promote health and prevent chronic disease. It is also recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization.
The American Heart Association note that the average Mediterranean diet contains a high percentage of calories from fat. Although more than half of the calories from fat come from monounsaturated fats, such as olive oil, the diet may not be right for people who need to limit their fat intake.
Mediterranean diet health benefits
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. Eating like a Mediterranean has also been associated with reduced levels of inflammation and Alzheimer’s disease.
The authors of a 2016 review noted that people who were overweight or had obesity lost more weight on the Mediterranean diet than on a low-fat diet. The Mediterranean diet group achieved results that were similar to those of the participants on other standard weight loss diets.
The high levels of antioxidants in the Mediterranean diet can prevent cells from undergoing a damaging process called oxidative stress, thereby cutting the risk of Parkinson’s disease in half.
Heart disease is a major problem around the world, However, research shows that the incidence of heart disease seems to be lower among people living in Italy, Greece, and other countries around the Mediterranean, compared with those living in the United States. Studies suggest that diet may play a role.
If you’re an older adult, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 percent.
In a 2018 study, researchers explored how the Mediterranean diet affects sleep. Their research suggested that adhering to a Mediterranean diet may improve sleep quality in older adults. The diet did not seem to affect sleep quality in younger people.
How to do Mediterranean diet?
this diet is high in healthy plant foods and relatively low in animal foods. The Mediterranean diet varies by country and region, so it has a range of definitions. But in general, it’s high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.
If you’ve been cooking with vegetable oil or coconut oil, make the switch to extra-virgin olive oil. Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the good type of cholesterol. HDL cholesterol ferries “bad” LDL particles out of arteries, according to a 2017 study in Circulation. Use olive oil in homemade salad dressings and vinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor. Swap butter for olive oil in mashed potatoes, pasta and more.
Other important elements of the Mediterranean diet are sharing meals with family and friends, being physically active and even enjoying a glass of red wine, However, wine is completely optional and should be avoided by anyone with alcoholism or problems controlling their consumption.
The people who live along the Mediterranean-the Spanish, Italian, French, Greek and others-are not known to shy away from wine, but that doesn’t mean you should pour it at your leisure. Dietitians and experts who developed the Mediterranean diet for the New England Journal of Medicine study advised women to stick to a 3-ounce serving, and men to a 5-ounce serving, per day. When you do sip, try to do so with a meal-even better if that meal is shared with loved ones.
In this diet, Look for the term whole or whole grain on the food package and in the ingredient list-it should be listed as the first ingredient. But if you still find it too hard to make the switch from your old refined favorites, phase in a whole grain by using whole-grain blends of pastas and rice or mixing a whole grain half-and-half with a refined one (like half whole-wheat pasta and half white). Experiment with whole grains that are still in their whole form and haven’t been refined. Quinoa cooks up in just 20 minutes, making it a great side dish for weeknight meals. Barley is full of fiber and it’s filling: pair it with mushrooms for a steamy, satisfying soup. A hot bowl of oatmeal is perfect for breakfast on a cold winter morning. Even popcorn is a whole grain-just keep it healthy by eating air-popped corn and forgoing the butter (try a drizzle of olive oil instead). Supplement your intake with other whole-grain products, like whole-wheat bread and pasta.
Bay leaves, cilantro, coriander, rosemary, garlic, pepper, and cinnamon add so much flavor you won’t need to reach for the salt shaker. Some have health benefits, too. Coriander and rosemary, for example, have disease-fighting antioxidants and nutrients. This recipe for Greek-Style Mushrooms uses cilantro and coriander and has a lemony kick.
What foods should I avoid in Mediterranean diet?
- Added sugar: Soda, candies, ice cream, table sugar and many others.
- Refined grains: White bread, pasta made with refined wheat, etc.
- Trans fats: Found in margarine and various processed foods.
- Refined oils: Soybean oil, canola oil, cottonseed oil and others.
- Processed meat: Processed sausages, hot dogs, etc.
- Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.
What foods should I eat in Mediterranean diet?
Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries. But Good hydration is a must. Water should be your go-to beverage on a Mediterranean diet.
Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
eating fish and seafood is recommended at least twice a week. Fish are important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.
Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables, also Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
A basic shopping list for Mediterranean diet
- Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
- Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
- Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
- Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
- Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
- Poultry: Chicken, duck, turkey, etc.
- Eggs: Chicken, quail and duck eggs.
- Dairy: Cheese, yogurt, Greek yogurt, etc.
- Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
- Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.