In the Mediterranean, there is much to love: the sun-drenched shores, the perfect weather and, of course, the food. Yes, it's incredibly fresh and delicious, but it's also known for its heart-healthy ingredients and its impressive physiological benefits. No wonder the Mediterranean diet is the best diet ever.
So what exactly is the Mediterranean Diet ? The overall philosophy could not be simpler: eat balanced meals that focus on real foods, with a focus on products and lean protein. While the standard American food pyramid classifies fats at the top level, the Mediterranean diet contains healthy oils in the lower (and most important) portion as well as fruits, vegetables and whole grains.
That sums it up only briefly. No counting of calories, no exclusion of entire food groups. Simply reasonable, unprocessed, simply prepared but delicious food. Are you in? Learn more about how and why you should start with the Mediterranean diet.
Why start a Mediterranean diet?
Apart from the obvious reasons for being able to drink pasta, red wine and milk For some cheeses, eating has serious health benefits, as if you also live in the Mediterranean.
It is a fighter for heart disease: Thanks to its emphasis on healthy, unsaturated fats from olive oil and seafood (and red wine!), It has been shown that the Mediterranean diet addresses all types of heart problems and their risk factors, including hypertension and Diabetes, prevented or at least reduced.
It promotes brain health: Replacing red meat and refined sugars with whole grains, vegetables, and lean protein, the Mediterranean diet results in lower levels of beta-amyloid, a protein that binds directly to the body Alzheimer's disease and dementia in the brain is linked to the standard American diet.
It's good for the stomach: This extra virgin olive oil is not only good for your heart. The healthy fat antioxidants can also help with gastrointestinal problems such as inflammatory bowel disease and ulcerative colitis.
It Is Realistic: As far as diets are concerned, this is one of the least restrictive, the most sensible, and probably one of the more fun eating styles out there (umm, hummus and pita? Velvety Tahini). Sauces? Grilled Seafood? Sign Up.). Not just the variety in what you eat, but unlike other, more restrictive diets that can be pushed through In restaurants that are difficult to reach, the less restrictive nature of this restaurant will not ruin your social life. HUGE win.
What You Can Eat
- Vegetables As many different ways as you can find and as many of them as you like.
- Fruits . Bananas on berries, citrus fruits, stone fruit, etc.
- Olive Oils : The Mediterranean diet makes this healthy fat practically a whole food group in itself, but do not forget the avocados.
- grains . Whole cereal, to be exact. And while bread, rice and pasta are acceptable, you should use the traditional Mediterranean cereals such as bulgur and couscous.
- Pulses : Beans and legumes are huge sources of protein in this diet. Do not limit yourself – everything from chickpeas to lentils to pinto beans is a fair game.
- Nuts and Seeds: Get ready for many Tahini.
- Eggs: The incredible edible is great source of protein, especially for vegetarians with this diet.
- Seafood: Especially fish rich in heart-healthy fats such as salmon, sardines and tuna.
- Poultry : Chicken, turkey, you get the idea.
- Soy : Stick to unprocessed forms like tofu and edamame.
- Herbs and Spices: Parsley, sage, rosemary and thyme are just the beginning. Do not forget about dill, basil, saffron and Za & # 39; atar.
What to eat in moderation
- Dairy : Opt for cheese and yogurt over milk, cream or butter.
- Red Meat : We talk once or twice a month, if that and more lamb than beef.
- Natural sweeteners: dates, honey and maple syrup.
- Alcohol : No, not endless tequila shots in the bar on Friday night. Think more about a glass of red wine with meals instead of drinking alcohol.
- Food Processed: These underhand sources of trans fats and preservatives include not only your store-bought biscuits, but also processed meats such as sausage and deli meats.
- Refined oils: Examples are vegetable, canola, rapeseed, corn, sunflower and peanut oils.
- Addition and Artificial Sugar: Store the sweets and sodas (even the type of diet) for special occasions.
6 tips for the success of a Mediterranean diet:
- Choose oil over butter.
Meet your new BFF: olive oil. In this herbaceous, healthy fat you cook everything from vegetables and eggs to fish and lean meat.
- Do not remove all dairy products.
You may say "Bye" to butter and "So long" "To sour cream, but you can use yogurt and feta cheese (in moderation!) In your daily meals to get calcium and protein.
- Eat all products and then something.
If at least half of your plate is stacked fruit and / or vegetables, you are doing it very, very correctly.
- Limit meat.
You do not have to renounce bacon and steak for life or anything, but when it comes to proteins, then you eat it regularly on greasy fish like salmon and sardines, eggs and legumes.
- Drop the processed stuff .
Pre-cooked food preservatives, packaged chips and crackers filled with trans fat, and artificially colored sweets are in conflict with the principles of the Mediterranean diet. Replace them with fresh or unprocessed foods, and we promise you will not miss them.
- Make the food fun again.
The Mediterranean diet is more of a lifestyle than a typical diet, and part of it is looking at food to relax or get in touch with others. It's not just about eating real whole foods, but also enjoying the food. Whether you are enjoying each bite alone or lingering with your loved ones over a good meal, remember: this is all about finding fun food again.