This diet is tested by many doctors, who found that eating it is the absolute best way to lose weight.
It is planned based on the cooking and eating styles of Mediterranean countries and is a great combination of olive oil, nuts, fruits and vegetables, fish, whole grains, legumes and poultry, and finally wine!
It contains a high amount of the heart-healthy fats and doesn’t forbid any food group and is a variety of wonderful flavors, which makes the people stick with it.
a) Fruits and vegetables
They are rich in antioxidant and promote heart health.
Recommended amount: 3 cups of veggies and 2 cups of fruit per day.
Eating that kind of food provides heart-healthy omega-3 fatty acids and protein. It is recommended to replace at least two meat meals each week with fish or other seafood. They can be prepared by poaching, grilling, broiling, or sautéing in olive or canola oil.
Recommended amount: At least two 3-ounce servings a week.
They are excellent sources of low-fat protein, minerals, vitamins, and fiber.
Recommended amount: at least three times a week 1/2 to 2/3 cup cooked beans.
d) Herbs and spices
Mediterranean flavor is achieved by adding oregano, thyme, rosemary, bay leaves, anise, basil, garlic, and pepper. In addition, they contain healthy antioxidants. ”
Recommended amount: Use at every meal liberally, to taste.
e) Nuts and seeds
They provide heart-healthy monounsaturated fats and antioxidants, regulate blood sugar and keep you feeling full. The best are when are combined with other foods (e.g. by serving walnuts with oatmeal and almonds with steamed veggies).
Recommended amount: 1 to 1 1/2 ounces daily.
f) Healthy oils
The olive and other healthy oils like sesame, canola, peanut, walnut, and grapeseed are good for your heart as they contain monounsaturated fats.
Recommended amount: 3 to 5 teaspoons daily.
g) Whole grains
Due to containing minerals, vitamins, and protein in the whole grains they have a stabilizing influence on blood-sugar levels.
Recommended amount: Four 1/2-cup servings daily.
According to the experts, the moderation amount of alcohol of any kind may help reduce heart disease risk.
Recommended amount: One glass of wine or one cocktail daily;
6 Reasons to Try It
Besides losing pounds, the Mediterranean diet helps you feel better and live longer.
Here are the reasons why it is so popular:
- Lasting weight loss.
- A strong, healthy heart.
- Diabetes prevention.
- Better eyesight.
- Reduced Alzheimer’s risk.
- Longer life.
Following the Mediterranean diet means to know specific rules, so, we found the most appropriate that created by the dietician Wendy Bazilian, author of The SuperFoods Rx Diet.
1) Know the percentages.
The diet should be combined with about 50 percent carbohydrates (vegetables, legumes, fruits, and whole grains); 35 percent fats (healthy oils, seeds, nuts, and fish); and 15 percent protein (legumes, nuts, fish, poultry, dairy and eggs).
2) Count calories.
To stay in line or lose weight, a woman of 150-pound should get about 1,400 calories a day.
3) Limit red meat and sweets
Aim to no more than 8 percent of daily calories from saturated fat (3 to 4 ounces of beef or lamb) per week. Rich desserts should be limited to a few times per week. Instead, have fresh or frozen fruit.
4) Eat poultry, eggs, and fish, but not every day.
Have chicken, eggs or turkey every other day and fish at least twice a week.
5) Switch to no or low-fat dairy.
Get 2 – 3 servings of milk or yogurt daily (8-ounce) for calcium and other nutrients. In addition, you should limit butter.
6) Focus on healthy fats and carbs.
You should base your diet on healthy, whole-grain carbs, such as pasta, cereal, bread, brown rice and tortillas. Find fat in natural sources such foods as olive oil, avocado, nuts, and fish.