Considered as a dietary pattern, the Mediterranean Diet is complemented with the practice of physical exercise and with a climate of the countries that border the Mediterranean Sea. That’s where his name comes from. This diet is known for the multiple benefits it gives to health which are recognized by multiple experts.
In terms of food, the Mediterranean Diet is based on food from local agriculture in countries with a Mediterranean climate, especially in Spain and Italy. It can be summarized in the consumption of meats, carbohydrates or vegetables, and monounsaturated fats. This type of nutritious nutrition has fewer meats and carbohydrates than a typical American diet.
Most foods are vegetable-based and monounsaturated fat. Fresh foods are always the order of the day, for example, olive oil, fruits, vegetables, legumes, nuts, vinegar, cereals, fish, milk, and cheese. What characterizes this diet is also that you avoid consuming industrialized products such as sausages, frozen and prefabricated foods.
This diet is a type of diet that helps change lifestyle and is not always necessary to be low in calories to help you lose weight. Mediterranean Diet naturally helps to improve metabolism and promote weight control.
How to make the Mediterranean diet?
First of all, you should start by avoiding industrialized products. These foods have to have a lot of natural products, mainly of vegetable origins such as olive oil, brown rice, soybeans, eggs, and milk. The idea is to feel the closest to this Mediterranean climate and nature.
The moment you repeat the industrialized products, your body will begin to reduce the production of toxins in the body and the inflammation will be reduced, fluid retention will be minimized and it will naturally help reduce swelling. If you consume fish, in fact, all this is much more potentiated.
Eating fish at least twice a week gives you a great source of protein and good fats such as omega-3, which acts as an anti-inflammatory and helps relieve joint pain, improve blood circulation and increase good cholesterol and decrease bad cholesterol. It also prevents heart disease. Have you ever wondered what the European secret was to live so many years? The Mediterranean Diet is the answer.
Olive oil and other vegetable oils such as canola and flaxseed oil are rich in heart fats and help control cholesterol and prevent cardiovascular disease. To make it work, you just have to add drops of olive oil to foods that are already prepared. You can consume a maximum of 2 tablespoons a day. Another source of fat with olives and nuts such as peanuts, nuts, almonds …
Eating Mediterranean style is considered a type of healthy nutrition since this diet is rich in whole foods that include cereals such as oatmeal, rye and barley, brown rice, whole-wheat pasta, and whole-grain bread. These foods are rich in fibers, vitamins and minerals that improve the functioning of the body, fight constipation and decrease the absorption of sugars and fats in the intestine. In addition, it also has very high values in grains with high protein content such as beans, soybeans, and chickpeas. Thanks to these foods you can strengthen muscles and improve metabolism.
With regard to fruits and vegetables, the Mediterranean Diet contemplates these meals as a very important part of its eating pattern. Fruits and vegetables provide fibers, vitamins, and minerals for the body, causing a greater feeling of satiety and favoring weight loss.
Finally, milk and its skimmed derivatives improve feeding and decrease fat consumption. Mediterranean Diet prefers the use of skim milk, natural yogurt and white cheeses such as ricotta and cottage. Although you can also choose the low-fat versions of the products. To identify them you can check the nutritional labeling.
Now let’s talk about wine. Europeans believe that drinking 30 cc of wine daily helps heart health due to its high content of polyphenols such as resveratrol, an antioxidant substance that helps take care of blood vessels. Although they also recommend drinking it in moderation, the wine is always part as an accompanying drink in the Mediterranean Diet meals.
Benefits of the Mediterranean Diet
Mediterranean Diet is not only a diet to lose weight, but it is also more a lifestyle that is present in the countries around the Mediterranean Sea. It is known because it helps to experience lower risks in cardiovascular diseases, cancer, diabetes, and degenerative diseases. It can also protect the body from atherosclerosis and thrombosis, very strong diseases in the body.
This diet is very healthy because it helps you lose weight and reach your ideal sizes. It keeps you healthy and you will always feel that you are full and that you have the energy to do all those activities that you love.
The Mediterranean diet contains more nutrients than industrialized foods, providing a greater amount of vitamins and minerals. The food is more varied so it benefits the curious palate of children who eat vegetables and salads without even realizing it. They even enjoy it very much.
Mediterranean diet is very healthy for the heart. It is a healthy eating plan based on meals and recipes typical of the Mediterranean cuisine style. This diet is associated with a lower incidence of cancer and diseases such as Parkinson’s and Alzheimer’s.
The health benefits of this diet are more significant when combined with physical exercise. This exercise has to be moderate but at least it should be done for 30 minutes a day, five days a week. In case it is difficult to do it regularly, try to do it as constant as your schedule allows.
Mediterranean Diet contributes to weight loss, control blood pressure and hypercholesterolemia, also delays cognitive impairment. If you combine it with physical exercise, it offers protection against chronic diseases such as diabetes or Alzheimer’s, as already mentioned. Mediterranean Diet is one of the favorite forms of food which has become popular, not only in Europe but in other parts of the world. Its benefits are very good and give you all the energy your body needs.