Whoever is thinking about the Mediterranean diet, the person must be ready to incorporate the traditional of people from countries bordering the Mediterranean Sea. The Mediterranean diet (or Mediterranean diet pyramid) is a general term for an assortment of dietary patterns found throughout North Africa, Spain, France, Italy and Portugal.

Though the Mediterranean diet varies by country and region, the diet has a range of definitions. But in general, the diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. Mediterranean diet usually includes a low intake of meat and dairy foods.

What does the Mediterranean Diet consist of

The main elements of the Mediterranean diet are substantial intake of

  • Vegetables
  • Fruits
  • Nuts
  • Grains
  • Fish and
  • Low-fat dairy products
  • It should be noted that this type of diet does not encompass the vegetarian diet.

Mediterranean diet consists of a variety of food sources, but it is thought to have origins in Greece. The diet has been called the Mediterranean Diet Pyramid because of its triangular shape and is one of the most widely consumed diets in Europe and Africa.

Mediterranean diet health benefits

In its original form, it was developed as a response to growing evidence about the effects of consuming red meat. Because of this, the diet pyramid is often referred to as the Mediterranean food pyramid.

Mediterranean diet health benefits

It has been established that there are many health benefits to following this diet. Several studies have demonstrated that people who follow this style of eating have fewer cardiovascular and other health problems. In addition, it appears to also reduce the risk of developing type 2 diabetes, , and certain cancers.

For example, in a study in Italy that followed people from birth to death, women on the diet experienced a 50 per cent decrease in their risks of developing type 2 diabetes, and those that consumed red meat did not show such a significant decrease.

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Other studies also found that women who ate seafood had lower rates of breast cancer. In addition to these health benefits, the diet has also been linked with a decrease in body fat, which can make weight loss easier. Furthermore, people who follow this type of eating plan have lower risks of developing coronary disease.

Eating a diet consisting primarily of fruits and vegetables is the key to a successful diet. It helps you avoid fatty foods and processed foods, as well as foods that contain large amounts of salt, sugar, or other additives. It also reduces your risk of developing coronary disease and certain types of cancer, such as colon, breast and prostate cancer.

Other Health Benefits of Mediterranean Diet

Earlier, I said the diet can help you fight against heart disease, certain cancers, diabetes, and cognitive decline, but this is how you can make the full switch to the diet and enjoy its full health benefits. The Mediterranean diet is about more than just eating fresh, wholesome food. Daily physical activity and sharing meals with others are vital elements.

If you thinking about how to make changes to your diet, you can simply switch from eating more pepperoni and pasta to fish and avocados which may take some effort, but you will surely soon be on your path to a healthier and longer life and start enjoying the following

  • Protection against type 2 diabetes
  • Reduction from the risk of Alzheimer’s
  • Prevention from heart disease and strokes
  • Reduce your risk of developing muscle weakness and keeping you agile
  • Cut your risk of developing Parkinson’s disease

In addition to the health benefits of eating a healthy diet, the diet may have other benefits as well. It is well known that eating fruits and vegetables lowers the risk of developing gallstones. {orchitis, which is inflammation of the bile duct. This is one of the most common stomach complaints among men.

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A recent study published in the journal Gastroenterology and Hepatology found that people who ate more fruits and vegetables also had a reduction in their risk of gallbladder disease. While the Mediterranean diet may seem hard to stick to, it is possible to eat it as long as you want.

The recommended daily amount to eat each day varies, depending upon how much weight you are trying to lose, and your overall health. The amount of fruit and vegetables you should eat each day will depend on your health. While you are eating the Mediterranean diet, you should take care to pay attention to your portions.

Although you want to eat as much of the foods mentioned above as possible, the average person will only consume five servings per day. If you need to eat more than you intended, there are ways to still keep your calorie count down and stay on track.

Mediterranean Diet for Weight Loss

Many people are using the diet to lose weight but are not eating enough servings. To compensate for this, they are eating a meal every three hours so that they are satisfied throughout the day. You must eat all of your meals, but the portion sizes are smaller than normal.

This is an easy way to keep track and watch your caloric intake, which will help you maintain the weight loss you are trying to achieve.

  • Eating more vegetables. You can try a simple plate of sliced tomatoes drizzled with olive oil and crumbled feta cheese, or load your thin crust pizza with peppers and mushrooms instead of sausage and pepperoni. Salads, soups, and crudité platters are also great ways to load up on vegetables.
  • Eat dairy products proportional: In the United State, the U.S. Department of Agriculture (USDA) recommends a reduction of saturated fat to no more than 10% of daily calories (about 200 calories for most people). That still allows people to enjoy dairy products such as natural (unprocessed) cheese and Greek or plain yoghurt.
  • Cooking vegetarian meals once a week. If it’s helpful, one can jump on the “Meatless Mondays” trend of foregoing meat on the first day of the week. Or simply pick a day where you build meals around beans, whole grains, and vegetables. Once you get the hang of it, try two nights a week.
  • Eating seafood 2 times a week. Fish such as tuna, salmon, herring, sablefish (black cod), and sardines are rich in omega-3 fatty acids, and shellfish like mussels, oysters, and clams have similar benefits for brain and heart health.
  • Breakfast is a must to be eaten daily: Fruit, whole grains, and other fibre-rich foods are a great way to start your day, keeping you pleasantly full for hours.
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Even though this diet has proven many health benefits, it can still be difficult to stick to the diet if you are trying to reach your weight loss goals. However, it is worth it in the end. You will soon notice many positive changes in your body and your mood.

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