How To Do Mediterranean Diet, What Foods Are Allowed

by | Sep 13, 2020 | Nutrition | 0 comments

Mediterranean Diet vegetables olive oil

The Mediterranean diet is the main secret of good looks and well-being of many celebrities. It became popular around the world after research by the World Health Organization.

The results of the study revealed that there were relatively few people with cardiovascular disease in the Mediterranean countries. Examining their lifestyle, experts concluded that health is based on their eating habits.

First Things First

You may also be looking for your favorite diet plan, which this time will help you stick to the New Year’s commitment and get rid of seemingly excess fat on the abdomen and other areas of the body, because the search so far has not proved successful.

If so, inspired by the portals “Prevention” and “HealthLine“, we present nutrition plans or diets, which will thrive this year, because they are not only recommended by many nutritionists, but also easy to follow.

However, before you read on, it’s important to emphasize a common feature of all of the following diets: calorie intake.

It is advisable not to think out what number of calories you need or are most suitable for during the day, but it is better to go to a specialist who will help you find out.

It is also important to understand whether you need weight adjustment at all, because by pursuing an imaginary perfect body and overworking your body with exercise and drastic changes in diet, we can hurt ourselves.

A specialist can also help clear up your thoughts about being overweight by pursuing beauty standards.

The diet is comprehensive – both in terms of product selection and calories.

The Mediterranean diet is characterized by the eating habits of the countries of the region (Spain, Greece, Italy, France, North Africa and the Middle East), which are included in the UNESCO World Heritage List.

Italy is considered the center of the Mediterranean diet. The nutrition pyramid recognized in it is based not only on the customs of different nations and cultures, but also on scientific discoveries.

Daily energy provides 55-60% carbohydrates, 25-30% fat (mostly unsaturated), 10-20% protein.

The Daily Menu Is Based On:

  • Unrefined cereals (bread, pasta, rice, couscous),
  • Vegetables (tomatoes, peppers, aubergines, zucchini, courgettes, potatoes, carrots, cabbage, celery, parsley roots, leeks, pumpkins),
  • Legumes and nuts (beans, peas, lentils, nuts and seeds),
  • Fresh and dried fruit,
  • Olive oil as the main source of fat (unsaturated fatty acids),
  • Dairy products (mainly cheese and yoghurt in moderation)
  • From liquids – water, wine (mostly red wine) and various infusions,
  • A few times a week a small amount of fish,
  • Poultry (white) meat, eggs and sweets are consumed, preferring honey,
  • A couple of times a month – red meat and its products.

Meals are taken in small portions five times a day – 20% breakfast, 10% brunch, 30% lunch, 10% lunch and 30% dinner.

Preference is always given to local, seasonal and fresh products.

Instead of salt, various herbs are used, such as garlic, parsley, basil, rosemary.

How Does It Work?

How does it work? The attractiveness of the Mediterranean diet lies in its many health benefits, for example, it can help reduce the risk of chronic diseases.

Also, provided you reduce your daily calorie intake to a maximum of 1,500 calories, a Mediterranean diet can help you lose weight.

There are studies that show – a Mediterranean diet or a low-carbohydrate version in 12 months can help you lose five to ten percent of your body weight. What’s more important – this diet will be easy to follow because it promises a truly delicious experience.

What To Eat and What Not To Eat?

The Mediterranean Nutrition Pyramid has been set up by the Oldways Preservation Trust to promote healthy eating habits, emphasizing traditional diets, natural farming and the values of different cultures.

The Mediterranean diet or diet program includes dishes from several countries that are popular all over the world. Neither portion size nor recommended calorie intake is recommended. It will appeal to everyone who tastes vegetables, beans, fruits and nuts.

Vegan Diet

Although there is still no public consensus on why people choose to follow a vegan lifestyle – one is a matter of fashion, another a belief, and still another a forced choice – a vegan diet is one that can also help fight overweight.

It is important to clarify once again the difference between vegans and vegetarians: vegans exclude from their diet not only meat but also all products of animal origin, including dairy products, eggs and honey.

It may seem incredibly difficult for many to become vegan, but it only takes commitment – everything else is quite simple.

How does it work?

You may think that vegans eat only greens and nothing else, but that’s not the case. They can also buy candy, pasta, chips and more, which means that a vegan lifestyle that consumes everything available will not immediately guarantee weight loss.

Therefore, if you want a vegan diet to deliver results, base your diet on plant-based products. There are also studies that show that those who follow a vegan diet have a lower average body mass index than those who eat animal products.

Flexitarian Diet

This is a diet that is between vegetarianism and veganism. It is based on plant products, but from time to time allows the consumption of products of animal origin.

Flexitarians mainly eat fruits, vegetables, legumes and whole grains. They limit the consumption of sugar and sweets, as well as the consumption of meat and animal products, with protein intake mainly from plant products.

The Flexitarian diet is often chosen by those who simply want to eat healthier.

How does it work?

Since this diet plan, like the vegan diet, is mostly based on low-fat and low-sugar products, it is likely that you will naturally reduce your calorie intake during the day, which is the key to losing weight.

There are also studies showing that people who follow a flexitarian diet have a lower body mass index and metabolic syndrome levels than those who eat meat regularly.

Another study, involving more than 1,100 people, shows that flexitarians lost two kilograms more in 18 weeks than those who regularly consumed animal products.

Volume Diet

With this diet, everything seems seemingly simple – it is based on the consumption of foods that are able to provide the most nutrients, but the least amount of calories.

When thinking about the choice of products suitable for such a diet, it is necessary to be able to distinguish between high and low energy density products or products with lower and higher calorie content.

Examples of low energy density are fruits, starch-free vegetables, broth-based soups, but high energy density – crackers, cookies, chocolate, nuts, butter. Proponents of volumetric diets choose products with the lowest possible energy density.

How does it work?

Because this diet involves eating foods that are primarily low in calories, high in fiber and water, the latter two things create a feeling of satiety for a longer period of time.

As a result, the number of calories consumed during the day is naturally reduced because you eat less. Also, this diet does not provide for the exclusion of any particular product, its main rule is to always adhere to the recommended daily intake of calories.

Why follow the Mediterranean diet?

Regular inclusion of olive oil in the daily diet significantly reduces the risk of heart disease.

The Mediterranean diet has a beneficial effect on health, as the high levels of unsaturated fatty acids, fiber, antioxidants and anti-inflammatory substances reduce the risk of:

It is not a short-term diet. This eating plan is for life.

Mandatory

It is necessary to stay in the fresh air and engage in physical activities every day.

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