Mediterranean Diet for Beginners: Health Benefits, Foods to Eat and How It Works.

Imagine living on the shores of the beautiful Mediterranean Sea. This may seem like a dream to you. Even though you can’t pack your bags and move to Greece, you can enjoy Mediterranean cuisine in the comfort of your home. The Mediterranean diet, named the best diet of 2023 by US News and World Report, brings the Mediterranean holiday to you with many new features. health benefits for your heart. Here’s everything you need to know about this nutrient-rich and non-restrictive diet.

What is the Mediterranean diet?

The Mediterranean diet is inspired by the traditional diet of people living along the Mediterranean coast. Although each country’s diet varies from another, the Mediterranean diet consists primarily of plant-based foods, seafood, lean poultry, whole grains, nuts, beans, olive oil, herbs, and spices. Since highly processed foods are limited in the diet, the key is to consume as much fresh food as possible.

Green Mediterranean diet

A recently popular variant of the Mediterranean diet is called the Green Mediterranean diet. Instead of occasionally consuming red and processed meat on the regular Mediterranean diet, the green Mediterranean diet cuts out meat altogether and focuses more on plant-based foods. In addition to the three recommendations, there is a certain amount of calories and protein that should be consumed each day. What a person should have every day 100 grams duckweed (an aquatic plant usually left to dangle), 3 to 4 cups of green tea And 1 ounce walnuts. A 2021 study found that the Green Mediterranean diet variation may be healthier for a person’s heart than the original diet. It may even be more effective in preventing and managing chronic diseases. A 2022 study found that diet may help age-related brain health.

Benefits of the Mediterranean diet

In addition to being a great diet for people who are kosher, vegetarian, or budget-conscious, the Mediterranean diet also has many health benefits.

Heart health

The most well-known benefit of this diet is its potential to improve heart health. A 2019 study concluded that the Mediterranean diet may reduce your risk of stroke and heart disease. Additionally, due to the low content of saturated fat in the diet, another study found that it may slow the buildup of plaque in the arteries.

brain health

The Mediterranean diet may improve brain health as we age. A recent study on Alzheimer’s disease found that the Mediterranean diet may reduce the risk of dementia and other risk factors for Alzheimer’s disease. It may also improve memory and cognitive function.

Possible weight loss

This diet can help you lose weight and maintain long-term weight loss. A 2020 study found that participants who lost at least 10% of their body weight on a Mediterranean diet were twice as likely to maintain the weight.

Remember that any diet is not complete without additional exercise. If you’re serious about losing weight, add daily exercise to your routine along with a new diet.

How does the Mediterranean diet work?

The Mediterranean diet is one of the easiest diets to follow, and counting calories is not necessary. While there are no strict rules, there are a few suggestions. These include eating fish or seafood at least twice a week, drink plenty of water, eating a wide variety of foods And Filling your plate with fruits, vegetables, whole grains, beans, nuts and olive oil every day. In addition to these suggestions, your meals and snacks are also up to you. Here’s what you’re encouraged to eat.

Foods to be consumed in the Mediterranean diet

Try to eat plant-based and whole foods on the Mediterranean diet. These may include:

• Fish (salmon, tuna, herring, etc.)
• sea ​​products
• Poultry, in moderation
• vegetables
• Fruits
• Dairy products
• Eggs, in moderation
• olive oil
• Chickpeas
• lentil
• quinoa
• Pasta
• Yogurt, in moderation
• Hazelnut
• 100% whole wheat bread
• herbs
• Spice
• A glass of red wine with meals (no more than one glass for women, no more than two glasses for men)
• Some dark chocolate

Foods to limit in the Mediterranean diet

Although no food is “off limits,” try to eat the following rarely:

• red meats
• Sugary foods and drinks
• processed foods
• Butter

meal ideas

Fill your shopping list with these meal ideas of the week.

Breakfast

• Greek yogurt with fresh fruit and a cup of tea
• Whole wheat toast with natural peanut butter and a cup of coffee (with a reasonable amount of cream and sugar added)

Lunch

• Chicken orzo soup with vegetables
• Greek salad with olives, avocado and feta cheese

Evening meal

• Salmon cooked in olive oil, brown rice and roasted vegetables
• Tuna on quinoa and arugula with olive oil salad dressing

Snacks

• Assorted nuts and seeds with natural cheese
• Pita bread and vegetables with hummus

Is the Mediterranean diet for you?

Although it is called the best diet of 2023, the Mediterranean diet is not for everyone. Talk to your doctor before making any major dietary changes. If you’re considering trying this diet for yourself, there are some things to keep in mind.

You should try the Mediterranean diet:

• You do well on non-restrictive diets
• You already eat a lot of seafood, plant-based foods, and whole grains
• You’re looking for a budget-friendly diet that’s low in unhealthy fats and high in healthy fats

Try another diet or consult a dietitian if::

• You need more structure or some foods need to be banned completely
• You have major food restrictions or allergies
• You need special diet, weight loss and exercise plans

Mediterranean diet FAQ