The Mediterranean Diet is becoming one of the best diets for weight loss around. This diet promotes healthy eating for its members and has been proven to help with many types of diseases and bodyweight problems. Some of its healthy eating guidelines are as follows:
The diet is characterized by a variety of foods from all around the Mediterranean. The general rules of this diet generally recommend that individuals eat: a wide array of fresh fruits, vegetables, whole grains, and healthy oils. Healthy fats, including olive oil, nuts, and seeds. Moderate consumption of fish and dairy products. No use of artificial processing or preservatives.
Best Diet For Weight Loss
A Mediterranean diet plan participant should not depend on just one type of food for survival. This diet requires the person to have varied eating habits with various kinds of food in order to provide essential nutrients to the body. If you follow the eating plan strictly, then it would be hard for you to gain all the necessary nutrients from only eating fruits and vegetables.
Dairy products are included in the diet in moderation
A recommended amount is one percent of the daily calories. This percentage varies from person to person according to how many hours one can stand to stand in the gym, according to the duration of the exercise, and according to one’s preferences. However, dairy foods are usually recommended to have in moderation.
Cereals in the Mediterranean diet
For better digestion, the intake of whole grains, preferably brown rice and bran cereals, beans, nuts, seeds, and vegetables are advised. Fruits and vegetables should be eaten in moderation.
The number of servings of fruits and vegetables that are consumed every day is two to three times greater than the portions of total calories that are consumed. For better digestion, the Mediterranean diet recommends the consumption of leafy, green vegetables, artichoke, raw nuts, citrus fruits, and tomatoes.
Six Small Meals a Day
This diet has several limitations that must be observed to obtain its benefits. This plan advocates eating six small meals a day which include breakfast and dinner. In order to save cost and time, a seven-day meal plan is generally followed. A limited amount of red meat, poultry meat, and processed meats are allowed.
This diet requires the person to have at least six servings of fruits and vegetables a day. It also requires the person to eat lean meats such as chicken and turkey, fish, and low-fat dairy products.
To attain balance in the diet, the Mediterranean diet advocates the intake of nuts, whole grains, beans and legumes, seeds, and vegetables. Other recommended food items include olive oil, carrots, celery, lettuce, spinach, radishes, garlic, and tomatoes.
Mediterranean diet promotes Weight Loss
The Mediterranean diet is known to promote weight loss, lower cholesterol levels, lower the risks for diabetes and heart diseases, lower blood pressure, slow down the aging process and improve brain functions. According to some studies, this diet helps in enhancing insulin sensitivity in the body and improves digestion.
Some of the featured recipes on this diet include:
- Chicken Fettuccini with Olive Oil and lemon
- Salmon with Red Onions
- Spicy Salmon with Lemon and Basil
- Chicken Gumbo
- Calamari
- Picolata Chicken
- Lasagna with Olive
- Creamy Pepper Chicken
- Moroccan Chicken kebabs
- Andouille Cream
- Cottage Cheese Chicken
- Spinach Pesto Chicken
- Salmon, and Pea Salad
- Chicken Marsala and Red Chili
- Pumpkin Pie
- Cherry or Watermelon Rind
- Brownie Egg
Fruits and Vegetables
A very important aspect of this healthy diet menu is the consumption of a sufficient amount of fruits and vegetables. The main ingredients used in Mediterranean diet menus are green vegetables, red vegetables, fruits, nuts, and seeds.
According to the research, the intake of fruits and vegetables has a significant impact on the total cholesterol level in the body. It helps in controlling the absorption of bad cholesterol and has a positive effect on reducing the risk of heart diseases.
Some of the fruits include:
- cherries
- raspberries
- blueberries
- blackberries
- strawberries
- cabbage
- kale
- celery
- parsley
- raisins
- grapes
On the contrary, the vegetables that are essential for maintaining good health include:
- beans
- peas
- spinach
- cauliflower
- broccoli
- brussel sprouts
- onions
- garlic
- potatoes
- tomatoes
- spinach
- cabbage
- bok choy
- gourd
Pasta is one of the important ingredients in the Mediterranean diet menu
In fact, this is healthy food in all respects. It helps you to control your cholesterol levels and also keeps your blood sugar level stable during meal times. When you are eating plenty of pasta, it is easy to control your calorie intake without affecting the quality and taste of your food.
Some of the best pasta dishes include:
- Lasagna
- Fettuccine Alfredo with tomato sauce
- Shell pasta
- Spaghetti with tomato sauce
- Vermicelli noodle
- Conchiglieres shell pasta
- Spaghetti with tomato sauce
- Lasagna
Olive oil is an important ingredient in this diet menu
It helps in controlling blood glucose levels and also helps in reducing the risk of heart diseases. This is the reason why; numerous researchers and doctors from New England Journal have concluded that this diet lowers the risk of coronary artery disease, diabetes, and stroke.
Therefore, consuming this olive oil has become a must for everyone who wants to lead a healthy lifestyle.
