The Mediterranean area is well-known for its healthy recipes and eating habits which highlight seasonality, traditional preparations, and natural produce. The Mediterranean diet has a variety of sources of food and focuses mostly on the intake of olive oil as a significant source of beneficial fat. The diet has been deliberated since the 70s, and researchers have discovered that the Mediterranean population has low rates of obesity and chronic diseases like heart disease, diabetes, and high cholesterol.
The Mediterranean menu consists of whole grains, fruits, beans, legumes, vegetables, and fish. The diet also encourages you to eat a smaller amount of red meat products because they have a high proportion of fat, calories, and cholesterol. As well, as a traditional diet; 28 Day Mediterranean Diet Plan has overwhelming daily recipes that are weight loss friendly and offer a traditional Mediterranean taste. The 4 weeks diet program decreases the proportion of cholesterol and alters blood pressure without depriving the body of the variety of important nutrients needed.
Mediterranean diet foods:
- Consuming small amounts of yogurt and special kind of cheese since they contain calcium.
- Whole grains and starches like pasta, rice, bread, bran, bulgur, and potatoes.
- Fish is typically steamed or grilled, which is recommended to consume several times per week, you can, in addition, have tuna or salmon or mackerel, and stay away from fried fish.
- Boil eggs, more than a few times a week,
- Consuming red meat, no more than once a week.
- Two vegetarian meals at least once every week.
- Eating different kinds of legumes, vegetables, grains, herbs, fresh fruits, to help decrease LDL cholesterol in the body, leading to weight loss.
- Nuts, they enclose a high proportion of fat except for walnuts, hazelnuts, and almonds. In addition, be careful not to consume them to a large degree except you’re exercising daily.
- Consuming vegetables steamed or boiled without high-calorie extras.
- At all times use olive oil as an alternative to butter and other oils, for instance, you can make a sauce for pasta by adding up one tablespoon of olive oil, garlic, onion and one tablespoon of tomato sauce to prepare a healthy sauce for your pasta.
- Consume fresh fruits instead of sweets.
- You can have coffee, tea, but with no sugar and in moderation.
Foods that you should avoid in this diet:
- Processed foods.
- Fried foods.
- Fast food – Junk food.
- Sugary beverages like regular soft drinks and diet kinds.
- Hamburgers, sausage, and bacon.
- Cookies and cakes.
- Processed meat, high-calorie.
And that’s it,
The Mediterranean diet has been well known for decades now and acknowledged no criticism by the World Health Organization, on the contrary to other diets. It also ranked third place out of 35 diets according to U.S. News & World Report.