Do you know that the Mediterranean diet is Greek and Italian-inspired? This means that whilst being one of the healthiest ways of eating in the world, it is also full of flavor and highly satisfying. That’s inarguably a rare combo!
The said diet has garnered attention and acclaim across the world. Not only is it considered healthy and a sure shot way to ensure sound health for years to come, but it also promises to reduce the risk of some chronic diseases. Some of them are metabolic syndrome, heart disease, some types of cancer, diabetes, depression, and so on.
Now that this diet is already being hailed as the “best diet overall,” it’s time to take a swirl around how to adopt it!
What is the Mediterranean Diet?
Are you in a habit of every new, fancy diet that becomes popular? However, eventually, you lose interest and the bland eating options take a toll on you. Remember when the Keto diet came about, it suddenly became a rage! But guess what, it went through the same course as most of the other diets. People started making Keto diet mistakes weeks after they vowed to follow the regimen. And then gave up!
If you can relate to the aforementioned story, you are not alone! However, this brand new diet comes with a promise of not boring you with flavorless and repetitive eating options. That’s a good start!
The said diet is primarily based on the eating habits of the people living in the countries, which border the Mediterranean Sea. Among them, Greece and Italy contribute more inspiration. Their eating habits and lifestyle has been the subject of many studies since as early as the 1960s. And the results suggest that this particular eating pattern can extend life expectancy and improve heart health.
However, the Mediterranean diet doesn’t essentially have a single, specific definition. This amazing routine resembles the traditional cuisine in flavor whilst sticking to healthy food principles.
What Does It Constitute?
As mentioned already, the diet focuses on the food options available in the countries bordering the Mediterranean Sea. If you are used to a plant-based and vegan diet, then the said diet would qualify for the former but not for the latter.
Here are the key constituents of this healthy diet:
- Plant foods including veggies, fruits, nuts, whole grains, legumes.
- Preferably, they should be seasonally fresh, locally grown, and minimally processed.
- Consume yogurt and cheese in low to moderate amounts daily.
- Consuming red meat infrequently and in small amounts.
- Consuming poultry in low to moderate amounts a few times a week.
- Wine consumption in low to moderate amounts with the meals.
- For dessert, fresh fruit with sweets that contain honey or added sugars.
- Have desserts a few times a week.
So, if you are considering comparisons on slimming pills vs diet, or are tired of bland and dull diet plan options, the aforementioned constituents are surely mouth-watering.
Some of the Top Benefits
Let’s face it! Weight loss diets fail all the time. Usually, because the main concern and motivation is to shed off some unwanted, extra pounds. But this diet is different. It’s not only about losing weight and getting a slim and toned body, it’s also about achieving optimal health.
Some of the tried and tested results of choosing this diet are as follows:
- Increases longevity.
- Keeps you agile and strong.
- Prevents heart strokes and diseases.
- Minimizes the risk of Alzheimer’s.
- Haves the risk of Parkinson’s disease.
- Protects against type 2 diabetes.
Bringing Mediterranean Food to Your Table
With the notion of Mediterranean food, does your mind go to scrumptious pasta and pizza from Italian cuisine? Or lamb chops, oozing of flavor, from Greece? No wonder! Well, sorry to break it to you but these dishes don’t fit into the dietary plans advertised with the tag of “Mediterranean!”
We have already mentioned the staples of this diet. And that’s exactly what the inhabitants of Greece, Italy, and Crete consumed around the 1960s. That was when their life expectancy was among the highest and chronic disease rates were among the lowest in the world! And all of that with limited medical amenities and no exercise for seniors.
Therefore, if you are willing to adopt this healthy lifestyle, then let’s help you incorporate these foods into your diet. Pick one of the following changes and incorporate them on weekly basis. And guess what, no gym required essentially, whatever your age is! Just stay agile and active and you are good to go.
- Start eating more olives and nuts for healthy snacking.
- Using fats and oils currently? Switch to extra virgin olive oil.
- Go for whole-grain bread or add other whole-grain to your meals.
- You can go for country-style loaves which are chewy and dense.
- Adopt the habit of beginning or ending each meal with a salad.
- Ensure at least 3 servings of legumes per week.
- Adding a variety of veggies to your menu to void monotony.
- Avoid too much meat.
- Replace wine (in moderation) with alcoholic beverages.
- Avoid sugary beverages.
- Eat less high-sugar and high-fat desserts.
Interestingly, most of these options also qualify as fitness tips for men over 50! Try following this effective and healthy regimen and experience better health and mood.