There are many kinds of diets you can find today. Everybody claims that they have the best one figured out. However, before you start following one, you need to do your research. Based on the results you are expecting, you can opt for the right diet for you. When it comes to the Mediterranean diet menu, everybody loves it as it has the richest and tastiest dishes.
This diet plan will not take much effort from your side. You need to commit to whichever diet you choose completely. The Mediterranean diet is the perfect one if you want to shift to a healthier lifestyle. This diet is known to be one of the healthiest and most delicious diets.
What is the Mediterranean Diet?
This diet is followed in the Mediterranean countries. The diet includes a large number of vegetables with an emphasis on foods with protein and olive oil in most dishes. They are said to have many health benefits.
Mediterranean Diet Menu
The positive effects of this diet include weight loss, reduction in the instances of heart diseases, and reduction of chances of dementia. These multiple benefits are enough reason to get started on this diet. Here are all the things you can expect to see on a Mediterranean diet menu.
Vegetables and Fruits
You need them in your daily meals as they are also an essential part of a balanced diet. Most of the nutrients and vitamins you need would come from fruits and vegetables. They feature in abundance on a Mediterranean diet. Go for fresh vegetables and fruits. Stay away from those that have high amounts of starch in them. You can have up to 10 servings a day. This is also sure to keep you full and away from any unhealthy snacks. You can have them in raw or boiled form.
Stick to Healthy Fats
Olive oil is at the center of this diet. Remove butter and all sorts of harmful fats from your meals. Instead, use olive oil when you cook your meals. It has good components like polyphenols and monounsaturated fats. These breakdown fats and convert them into energy. It is an excellent way to lose weight and ensure that there are no deposits in the arteries.
Whole grains are the best way to go if you want to keep your blood sugar in control. Switch to whole wheat bread, brown rice, and whole-grain pasta. They also aid in digestion and helps in absorbing nutrients. You must find ways to remove all refined carbs from your diet. In doing so, you will benefit from the Mediterranean diet.
Spices and Herbs
Mediterranean food is rich in flavor. This is attributed to the mixture of herbs and spices they use in all their dishes. They are plant-based compounds which have anti-inflammatory and antioxidant properties. This way you can have delicious meals that will keep you healthy.
Eggs and Fish
They are an essential part of the Mediterranean diet menu. An egg is rich in protein, and a must-have in your meals at least 2 or 3 times a week. You can also include fish as they are rich in Omega-3s fatty acids that are good for cardiovascular health.
Fresh milk and other products are also a part of the Mediterranean diet menu. They aid in digestion and provide beneficial bacteria to the system. Have dairy products in moderation on a daily basis.
Nuts and Seeds
They are a great source of proteins and fibers. They have antioxidant properties and healthy fats that are needed on a regular basis. You can add them to your meals during the preparation or have them as a snack. Almonds, walnuts, and legumes are a must have in your Mediterranean diet menu.
You need to have adequate water on a daily basis. The body requires at least 4 liters of water a day. Make sure you have plenty of water before and after meals. This will also help with your digestion.
Benefits of a Mediterranean Diet
The most important upside of following the Mediterranean diet is the reduced risk of heart disease. The diet has shown a marked decrease in LDL cholesterol. This is the bad cholesterol that deposits in the heart.
Many studies show a reduction in heart conditions after following this diet. There are also cases where the Mediterranean diet has shown a decline in the number of cases of Alzheimer’s and Parkinson’s. In fact, the diet has also shown a reduced number of cases related to cancer. Since the diet includes olive oil and nuts, it may also result in reduced chances of breast cancer.
This is a diet that is encouraged by most healthcare organizations. You can easily incorporate the Mediterranean diet menu and reap the numerous benefits.