The Mediterranean Diet traces back to Italy and Greece and is believed to have been popularized around 1960. A peculiar conclusion was that people following this diet were extremely healthy and faced much lesser diseases as compared to an average American. At the same time, plenty of studies have validated this fact by showing that this diet can increase lifespan, prevent heart attacks and strokes, reduce blood pressure and blood sugar levels.
Although the med – diet has its own variations in the countries in that region, the discussion is mainly on the account of the diet as considered in the studies which proved its healthiness.
Let us start with the basics of Med Diet. The diet recommends eating considerable amounts of fruits, vegetables, legumes, breads, herbs, fish, seafood and plenty of pure virgin olive oil.
It lies a bit of restriction in the consumption of dairy products and eggs.
Red meat is considered a rarity in this diet.
Added sugars, refined products, processed meat, artificial sugars are strictly prohibited in the diet. It is extremely important to read the constituents of any food product you buy to ensure that these items are not present in them.
On the whole, the med diet contains more plant – based foods and lesser animal meat although fish is highly recommended twice a week due to its high protein and low fat content. To add to this, following the med lifestyle means doing regular exercise everyday, socializing with people and enjoying the colors of life.
The Med Diet says to drink a lot of water, at least two liters per day. Also, red wine is allowed in moderate quantities; for instance one glass per day. However, wine should not be consumed by people who are addicted to alcohol or have some health issues relating to it.
While Coffee and Tea are allowed, addition of artificial sugars and sweeteners are strictly prohibited. Fruit juices must be consumed but without the addition of additional sugar.
Typical Breakfast items in the Med diet include, Greek yoghurt, oats, strawberries, raisins, omelets, fruit slices, eggs and vegetables cooked in olive oil. Lunch items include, Sandwiches, Lasagne, Tuna and Greek Yoghurt. Note that leftover Lasagne, tuna and pizza is preferred over freshly prepared ones. Typical dinner dishes include grilled chicken, med pizza, grilled lamb, salmon, tuna salad and green salad.
All in all, the Mediterranean diet is extremely healthy and satisfying for people who lose weight the quick way while also not compromising a lot with tastes.