Do you know the Mediterranean diet section? Why are you eating such a diet when you can’t find it… Nowadays various diets are being followed. The Mediterranean diet is one of the most popular diets among people. This diet helps a lot in weight loss in a healthy way.
There are many dietary habits to keep the body in shape. Here is a look at the Mediterranean diet, which has recently become very popular.
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The Mediterranean objective
The Mediterranean diet was discovered from the food eaten in the countries surrounding the Mediterranean Sea, such as France, Greece, southern Italy, and Spain. This type of diet includes beans, fish, fruits, vegetables, and whole grains. These foods provide energy through carbohydrates, muscle growth through protein, healthy fats for cell regeneration, natural fiber for better digestion, and body growth through vitamins and minerals.
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Why this diet?
The aim of this diet is to avoid dairy products, red meat, and sweets. In this respect, it is consistent with diets that promote heart health. The diet also encourages consuming calories from healthy fats such as olive oil and drinking moderate amounts of wine. This type of diet consists of a food list that is integrated with the lifestyle and helps to keep you energetic and more efficient.
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What foods are basic?
Beans, fruits, herbs, legumes, nuts, olive oil, seeds, spices, and grains top the list. One should take these types of foods frequently. It is the basic food of this diet.
The next level consists of fish and seafood. The third level consists of eggs, dairy products, and poultry. Finally beef, mutton, pork, and desserts.
The third and final foods on this list should be eaten in very small amounts by those who are trying to lose weight. Apart from that let’s see what other important foods are recommended in this diet.
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Vegetables and Fruits
Any diet that advises on heart health will emphasize the consumption of fruits and vegetables. This is because they help reduce a person’s chances of heart-related problems. Fruits and vegetables suppress appetite. Makes the stomach feel full. It can help lower your body index number. Fruits and vegetables in the Mediterranean diet include:
Fruits
Figs, apples, apricots, peaches, melons, cherries, avocados, pears, dates, strawberries, tomatoes, oranges, pomegranates, grapes, olives, etc.
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Vegetables
Beets, Radishes, Mushrooms, Eggplants, Carrots, Potatoes, Pumpkins, Onions, Lemons, Wedges, Cucumbers, Celery, Okra, Peas, Broccoli, Cabbage, Lettuce, Spinach, etc.
One or two servings of fruit can be consumed in a day. But the total intake of fruit is two cups. Eat two or more servings of vegetables a day. But the recommended amount of vegetables should be 2 – 2 1/2 cups per day.
Seafood
This type of diet helps in leading a healthy lifestyle. Seafood is definitely on the list as this diet includes the types of food followed in Mediterranean countries. I have heard that in the early days they caught fish from the sea and immediately grilled them and fried them in olive oil. In particular, they eat seafood oysters raw or fried.
Eating seafood in moderation has many health benefits. Seafood contains amino acids, minerals, omega-3 fatty acids, and vitamins. N-3 saturated fatty acids are also found in marine foods, and this compound is not found in land organisms. These functional components of seafood help reduce the risk of arterial occlusion and thrombotic disease. The following seafood is on the Mediterranean Diet list.
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What seafood can be taken?
Mackerel, tuna, sardine, salmon, shrimp, sea bass, lobster, crab, octopus, eel, tilapia, oysters, etc.
Eat seafood twice or thrice a week. It is best to take 3 ounces each time. Avoid eating seafood such as king mackerel, shark, clams, swordfish, and tilefish as these are high in mercury.
Good Fats
The Mediterranean diet is low in saturated fats and high in unsaturated fats, i.e. good fats. Good fats are monounsaturated fats and saturated fats. These improve heart health. Helps in lowering blood pressure. Regulates abnormal heart rhythms.
Monounsaturated Fat
Nuts like almonds, cashews, peanuts, avocados, olives, peanut butter, oils like canola oil, olive oil, peanut oil, sesame oil, etc.
Saturated Fats
Fatty fish, corn oil, soy oil, flax seeds, pumpkin seeds, sesame seeds, sunflower seeds, soy milk, tofu, walnuts, etc.
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Whole Grains
Whole grains naturally contain various nutrients, minerals, natural fiber, vitamins, phytochemicals, phenolic compounds, and many other bioactive components. Regular consumption of whole grains can reduce the risk of colon cancer and other cancers. Chronic disorders prevent the body from attacking.
It is best to have one or two servings of whole grains at each meal. A serving of whole grains is as follows.
- 6-inch wheat bread
- 6 whole grain crackers
- 1 slice whole wheat bread
- 1 small whole-grain roll
- ½ large whole-grain bun
- ½ cup cooked grain (oats, rye, etc.)
- ½ cup cooked barley, brown rice, and whole wheat pasta
- ½ cup corn, peas, potatoes, sugar beet
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Dairy Products
The Mediterranean diet recommends a low to moderate intake of dairy products. Only cheese and yogurt can be taken as dairy products.
One ounce of low-fat cheese or one cup of fat-free yogurt can be taken once. You should definitely be careful with dairy products. Contemplation with even a glass of milk will take the benefits of the diet too far.
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The Meat
Considering the health benefits, it is recommended to consume only a small amount of red meat. Limit red meat intake to less than two servings per week. That too should take less than an ounce.
It is also recommended to get the small amount of good fat and protein found in red meat. Eat red meat only if you need to, maybe once a week. Otherwise, it is better to avoid it altogether.
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Wine
Wine plays an important part in the Mediterranean diet. Drinking moderate amounts of wine has a number of health benefits.
Wine is rich in polyphenolic compounds. Especially anthocyanin, catechin, epicatechin, flavonoid, polyphenolic acid, proanthocyanidin, stilpin resveratrol, etc. are very high. These are very beneficial for your body. Resveratrol in particular has anti-cancer and anti-inflammatory properties.
The Mediterranean diet involves drinking wine daily, but only in moderation. Men and women take 6-ounce glasses 2 times daily with meals. Moderate consumption of wine can reduce the risk of heart disease. And your life span increases.
Your body needs a constant supply of nutrients to function optimally. So whatever diet you follow, follow a diet that meets your daily nutrient requirements. And the results of following a diet are not immediately visible. So you have to follow it continuously until you get the desired change.
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