A healthy diet does not mean strict restrictions, losing weight or giving up your favorite foods. Dieting means you want to feel refreshed, have more energy, improve your health and have a better mood.
When we begin to balance our diet, we will support our physical and mental health, thus achieving our goal of losing weight. With these easy and simple tips, you can learn and LEARN how to get and stay fit in a delicious, simple, yet healthy diet that will help you not only in your looks, but in your mind as well.
Mediterranean diet - what is it?
The Mediterranean diet is based on traditional foods that people ate in countries that border the Mediterranean Sea, including France, Spain, Greece, and Italy.
The researchers found that people were healthier, slimmer and had a lower risk of many chronic diseases.
A Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes and early death.
For this reason, this diet is often recommended for those who want to improve their health and prevent chronic diseases.
Advantages of the diet - what is it good for?
Numerous studies have confirmed the health benefits of this diet. But can she really be trusted?
General nutrition
The Mediterranean diet encourages the consumption of a variety of foods that are rich in nutrients. This makes it easy to meet your nutritional needs and enjoy a variety of foods and flavors.
Seafood, grains, dairy products, and fortified soy beverages are suggested to get enough calcium and vitamin D, all of which are consistent with the Mediterranean diet.
Heart health
Researchers have conducted comprehensive studies of Mediterranean diet and heart health in both observational and controlled studies. The results show that there is strong evidence that the Mediterranean diet improves heart health.
Health professionals recommend this diet to prevent heart disease and stroke, to reduce risk factors such as obesity, diabetes, high cholesterol and high blood pressure.
Diabetes prevention and management
Following a Mediterranean diet can help people with type 2 diabetes better control their blood sugar. A systematic review of 56 studies from 1978 to 2016 involving 4,937 patients with type 2 diabetes found that a Mediterranean diet reduced hemoglobin A1c by an average of 0.32 % compared to a simple diet.
Hemoglobin A1c reflects the body's blood sugar control over the past three months. Although a reduction of 0.32% seems like a small amount, any reduction can be beneficial for people with diabetes who are trying to manage their blood sugar.
Improved mental health
The Mediterranean diet helps maintain good social relationships. This is especially important for the mental health of older people. Staying connected and having regular social interactions can reduce loneliness, which is known to negatively impact overall health.
Weight gain
A diet that emphasizes high-calorie olive oil and nuts appears to help control weight. But these saturated fats, along with many vitamin-rich vegetables and fruits. Saturated fats and plenty of fruits and vegetables can keep you feeling fuller for longer.
Also, people do not gain weight when they follow the Mediterranean diet. This diet and other low-carb diets lead to similar weight loss rates after one year.
Reduces the risk of inflammation
Scientists are investigating the relationship between certain inflammatory markers and chronic diseases. Higher levels of the two inflammasomes are thought to be associated with an increased risk of diabetes. A Mediterranean diet is associated with lower levels of these inflammatory markers.
Reduces the risk of cancer
Most cancers are not caused by one thing, but by a combination of genetic and environmental factors. Diet can play a role in this complex disease, and certain dietary factors, including the Mediterranean diet, are associated with a reduced risk of cancer.
Better all around feeling
Diets with less beef and more grains and other plant-based foods have been shown to be healthier for the planet. Oldways recommends this diet as a support for health people and a healthier life for the whole world.
Cons of the Mediterranean diet - what can it harm?
For some people, the Mediterranean diet can have some negative effects. However, many of them are solvable and curable.
Diet cost
Following the Mediterranean diet does not include expensive branded foods or special supplements that you may need to purchase. However, some consumers are expressing concern about the prices of some foods, including fish, various grains, nuts and olive oil.
For example, fresh seafood is more expensive than other proteins. However, there are ways to follow this diet a little cheaper - at home.
Money saving tips - to keep costs down. Many recipes that call for a specific type of fish such as cod or seabass can often be made using off-catch, which may be slightly cheaper or resold from other people.
Don't forget the frozen seafood. They are often cheaper, but may not be fresh, but they cook deliciously when chilled. Canned fish is another economical option.
Additional instructions may be required, how to diet
Although the Mediterranean diet is known to reduce the risk of diabetes and help with better blood sugar control, some people with diabetes may need extra guidance when following this diet.
With a focus on grains, fruits and vegetables (including starchy vegetables), meals can be high in carbohydrates. It's important for people with diabetes to eat a steady, controlled amount of carbohydrates throughout the day to avoid spikes in blood sugar or dangerously low blood sugar (if you take insulin or certain oral medications).
This does not mean that people with diabetes should not follow this plan. On the contrary, it can be a great choice. However, if you have diabetes, try working with a dietitian to help you plan the right amount of carbohydrates to eat as part of a broader Mediterranean diet program.
Dietary restrictions can seem complicated
This diet recommends cutting back on red meat and added sugar, which may be difficult for some people. Those who are accustomed to the standard American diet may regularly consume added sugar in processed foods.
Remember that any reduction in added sugar is beneficial, so don't let this discourage you. A Mediterranean diet with little added sugar is still more beneficial than a Western diet with lots of added sugar.
However, if you find it difficult to eat red meat less often, try following this diet by eating lean and unprocessed red meat, such as bacon and semi-flat breast, but in smaller portions.
Concerns about alcohol consumption
Some experts express concern about the regular consumption of alcohol (especially wine) in the Mediterranean diet and whether it is really beneficial. "When alcohol is consumed as part of a balanced diet, along with daily exercise, studies are finding health benefits."
But what to do when alcohol is used in other cases? "When alcohol consumption is accompanied by unhealthy habits, such as: smoking or poor diet. There may also be unsafe habits, such as drunk driving. Then there is an obvious health risk."
If you and your doctor decide it's safe to drink alcohol along with a healthy diet and regular exercise, it can support heart health. However, you don't have to start drinking to see the benefits of this diet, and most importantly, don't start drinking if you have a family history of alcohol addiction or are currently pregnant.
Some nutrients may be lacking
It is said that most Americans do not get enough calcium and vitamin D in their diets. Those who follow a Mediterranean diet tend to consume less dairy, so they want to make sure they get enough of these nutrients from other sources.
The study found that Hispanic children who follow a low Mediterranean diet did not get enough calcium to reach the recommended intake level, even when dairy products were used to compensate for the low dietary intake. The researchers found that this was because other calcium-containing foods were not consumed.
Fortunately, dairy products are not the only source of calcium and vitamin D. There are many other sources, including fortified milk alternatives, especially soy milk and other soy products, as well as fortified orange juice, some grains, seafood, spinach, soybeans, or sesame seeds. Such foods are encouraged in the Mediterranean diet.
Studies have shown that women who follow a Mediterranean diet may have better bone mass and a reduced risk of bone fractures.
No specific directions - how much and how to eat
Unlike many other ways of eating, the Mediterranean diet does not prescribe a specific number of calories, portion sizes or strict foods to eat. Also lists of foods to avoid. There is also no single source for following this diet.
For some who prefer a more structured eating style (especially for weight loss or maintenance), this can be a challenge. However, the Healthy Mediterranean Diet provided can be used as a guide for those who want a more specific approach.
For specific directions, simply choose a calorie goal that meets your nutritional needs, then choose a variety of foods from each group and consume them in the recommended amounts over time.
Calorie allowances for healthy adults range from 1,600 calories per day to 3,200 calories per day, which vary by age, sex, weight, and level of physical activity.
It may take time to see results from the diet
Shopping for Mediterranean diet food and preparing a meal will likely take more time than reheating prepared food or grabbing fast food on the go. This diet discourages eating processed foods, while encouraging a balanced diet made from wholesome ingredients.
Of course, this diet may take some time for some people. However, many people learn to love cooking for themselves or their families. Additionally, you can prepare large quantities of food in advance to eat later, saving on food costs.
What to eat during this diet?
What foods belong in the Mediterranean diet is controversial, in part because different countries have different things to eat.
The diets examined in most studies are high in healthy plant foods and relatively low in animal products and meat. However, it is recommended to eat fish and seafood at least twice a week.
The Mediterranean diet also includes regular physical activity and reducing stress levels.
You can include a mix of fresh, frozen, dried, and canned fruits or vegetables, but check package labels for added sugar and sodium.
Ideally, you should base your diet around these healthy Mediterranean diet foods:
Vegetables : tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Fruits : apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
Nuts, seeds and nut butters : almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
Legumes : beans, peas, lentils, legumes, peanuts, chickpeas
Whole grain : oats, brown rice, rye, barley, corn, buckwheat, whole grain bread and pasta
Fish and seafood : salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crabs, mussels
Poultry : chicken, duck, turkey
Eggs : chicken, quail and duck eggs
Dairy products : cheese, yogurt, milk
Herbs and spices : garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy fats : extra virgin olive oil, olives, avocados and avocado oil
Foods to cut back on
When following the Mediterranean diet, you should limit your intake of the following processed foods and ingredients:
Added sugar: added sugar is found in many foods, but especially in soda, candy, ice cream, syrup, and baked goods
Refined grains: white bread, pasta, tortillas, chips, crackers
Trans fats: found in margarine, fried foods, and other processed foods
Refined oils: soybean oil, rapeseed oil, cottonseed oil, grapeseed oil
Processed meat: processed sausages, hot dogs, delicatessen, beef
Highly processed foods: fast food, convenience foods, popcorn, granola bars
Drinks to drink and avoid
Water should be your drink of choice on a Mediterranean diet.
This diet also includes a small amount of red wine, about one glass a day.
However, this is completely optional, and wine should be avoided by some people, including pregnant women, those taking certain medications that can interact with alcohol.
Coffee and tea are also healthy beverage choices for the Mediterranean diet. Remember to add only a small amount of sugar or cream.
You'll want to limit sugar-sweetened beverages, such as soda or sweet tea, which are very high in added sugar. Fruit juice should be consumed in moderation, but it is better to choose whole fruits to get more fiber.
The essence of this diet
The Mediterranean diet is not considered a diet in the same way that some diets require a stricter approach to food. It's a more traditional dietary lifestyle that allows flexibility to include a variety of nutrient-dense foods.
The principles of this diet—lots of fruits and vegetables, low-fat dairy products, whole grains with meat, and moderate sweets—are shared and can be adapted to many eating traditions around the world. The Mediterranean diet prioritizes not only nutritious food, but also encourages physical activity and relaxation, all of which can have a positive effect on your health.
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