The Mediterranean diet is based on the eating habits of the population of the Mediterranean coast. It is, in fact, not a prescribed diet, but an eating pattern that can be considered a lifestyle, and that combines a tasty way of eating, drinking and living.
It can vary by country and region, so it has multiple definitions. But generally speaking, the menu involves vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats such as olive oil, and usually includes a low intake of meat and dairy.
How does it work?
The Mediterranean diet is considered by many nutrition experts to be one of the healthiest forms of eating. The foundation of the Mediterranean diet is filled with anti-inflammatory foods and plant-based foods and healthy fats.
When following a Mediterranean diet, you eat the fruits, vegetables, whole grains, legumes, nuts, and herbs that make up the base of the pyramid, and each meal is centered around them.
Fish is eaten at least twice a week, while poultry, eggs and dairy are eaten less often, perhaps just a few days a week.
Meat and pastries are served in moderation and healthy fats such as olive oil, olives, avocado and avocado oil should be used in place of others such as butter and vegetable oil.
Does the Mediterranean diet make you lose weight?
The Mediterranean diet is not usually prescribed as a diet to lose weight, but rather as a healthy diet that can help prevent cardiovascular disease and type 2 diabetes. However, several studies have already shown that a Mediterranean diet does lose weight.
Research published in the journal The Lancet showed that participants who followed the Mediterranean eating high levels of olive oil and nuts lost more weight than those on a low-fat control diet.
So if the goal is to lose weight without starving and in a sustainable way, the Mediterranean diet can be a good option. It has been adopted by many people all over the world who have shown very positive results in terms of weight loss.
That’s because the diet focuses on consuming healthy fats, keeping carbohydrates relatively low, and improving your intake of high-quality protein foods.
Some health benefits of the Mediterranean diet
This diet also has a number of health benefits. For example, a study , published in the British Pharmacological Society in 2019, suggests that diet may decrease the risk of mortality, cardiovascular disease, metabolic syndrome and cancer.
Other research published in 2007 in the British Journal of Nutrition suggested a link between the Mediterranean diet and greater longevity in older people.
Yet another study , this one published in the journal Neurology in 2017 , found that those who adopted a Mediterranean-style diet lost less brain volume with age, and the results reinforced the belief that diet is linked to a lower risk of developing Alzheimer’s and other diseases. brain diseases.
How to do the mediterranean diet?
This is a flexible diet and for that reason there is no right way to do it. However, there are some guidelines that must be followed. So check them out below:
- Consume freely: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, shellfish and extra virgin olive oil;
- Consume in moderation: Poultry, eggs, cheese and yogurt;
- Consume only rarely: red meat;
- Do not consume: Sugary drinks, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
General principles when adhering to a Mediterranean diet
- Olive oil should be your main source of fat;
- Eat vegetables with each meal (100 g of vegetables, 100 g of tomatoes and 200 g of other vegetables);
- Eat at least two legume-based meals a week;
- Eat at least two servings of fish a week;
- Consume small portions of meat no more than once or twice a week;
- Eat fresh fruit, dried fruit or nuts as a snack or dessert.
- Yogurt can be eaten every day, but cheese should be limited to around 30-40 g per day;
- Eat whole-grain breads and cereals with meals;
Foods that should be the basis of your diet
Below you will find out which food groups are used in the Mediterranean diet, with several options to choose from.
1. Nutritious fruits and vegetables
Fruits and vegetables form the base of the Mediterranean diet pyramid and it is recommended to eat seven to ten servings a day to provide the body with nutrients such as vitamin C, vitamin A and magnesium, which are necessary for general health. In addition, these foods are often low in calories.
The more colorful, the better. Below are some suggestions:
- Dark greens: like kale , cauliflower , broccoli , romaine lettuce , spinach and brussels sprouts ,
- Oranges and reds: such as mangoes , oranges , peppers , carrots , strawberries and watermelon ;
- Purples and blues: like grapes , blueberries , blackberries , plums , and eggplant .
2. Whole grains
Part of the Mediterranean diet is made up of whole grains. They help reduce the risk of type 2 diabetes and heart disease, and they contain fiber, which is a nutrient that fights constipation and helps you feel full after meals.
Choose foods that are 100% wholegrain. You can eat wholegrain bread, pasta, couscous and rice, rolled oats , and quinoa . Avoid white bread, pasta and other foods made with refined flour.
3. Beans and pulses
They are an essential part of the Mediterranean diet and should make up your meal plan.
That’s because beans and legumes are a great source of fiber and high in protein, which your body can use to keep muscles strong, support your immune system, and promote new cell growth.
Plus, they tend to have a low glycemic index, which helps prevent spikes in blood sugar levels. This means they are digested more slowly, which helps stave off hunger and fat accumulation.
Grains like black beans , soybeans , red, green or black lentils , peanuts and peas help to increase your daily intake of legumes.
4. Nuts and seeds
Nuts and seeds tend to have a lot of calories, but they are not empty, on the contrary. This type of food is full of fiber, protein and healthy fats.
Flaxseed , Chia Seeds walnuts contain omega-3 fatty acids that your body cannot produce and that are essential for healthy brain function as well as cardiovascular health.
The recommendation is to eat a handful of nuts and seeds as a snack – about a quarter of a cup. Buy roasted or raw almonds, walnuts, pistachios , Brazil nuts , pumpkin seeds or sunflower seeds , as well as chia seeds, flaxseeds, or watermelon seeds .
5. Fish and meat
Healthy fats are a fundamental part of the Mediterranean diet. Olive oil is the main one, as it contributes to the reduction of “bad” cholesterol levels to promote good cardiovascular health.
Salmon, tuna, sardines and trout are rich in omega 3 fatty acids as well as high quality protein.
When it comes to meat, choose lean options like chicken, which tends to contain less saturated fat than red meat. Buy boneless, skinless chicken or turkey breasts, and cook them using healthy methods such as grilling, roasting, or steaming.
6. Drinks
The main drink of the Mediterranean diet should be water ,Coffee and tea are also welcome, but avoid sugary drinks and fruit juices, which are very high in sugar.
Foods that should be avoided
- Added sugar: Soft drinks, candy, ice cream, table sugar and many others;
- Refined grains: White bread, pasta made with refined wheat, etc.;
- Trans fats: Found in margarine and many processed foods;
- Refined oils: Soybean oil, canola oil, cottonseed oil and others;
- Processed meat: Processed sausages, hot dogs, etc.;
- Highly Processed Foods : Anything labeled “low-fat” or “diet” or that is industrialized;
Mediterranean diet menu
Investing in a menu that contains few calories and many nutrients can contribute benefits to the body and help with weight loss. So see below a menu containing 1,200 calories with suggestions to compose your meals.
Breakfast (300 calories )
On a calorie-restricted diet, breakfast helps bring energy and control calorie intake throughout the day. So the recommendation is that breakfast has an average of 300 calories and is composed of foods that are part of the Mediterranean diet, such as:
Here’s the first menu suggestion:
- A slice of wholemeal bread (average 80 calories);
- One tablespoon of nut butter or 37.5 grams of avocado (approximately 100 calories)
- A cup of sliced strawberries with 1/4 cup of fruit yogurt (100 calories).
The second suggestion is as follows:
- A spinach and tomato omelet with two eggs;
- Whole wheat toast (300 calories).
Lunch (350 calories)
To eat well with fewer calories, invest in low-calorie vegetables. Lunchtime choices can include:
Here is the first menu suggestion for lunch:
- Salad with various leaves (50 calories);
- Half a cup of beans (95 calories);
- 1 tablespoon of walnuts (85 calories);
- One tablespoon of olive oil mixed with a little vinegar or lemon juice and fresh herbs (120 calories).
The second menu suggestion for lunch is as follows:
- A cup of vegetable soup (100 calories);
- Six whole-grain crackers and three tablespoons of white bean hummus or pea hummus (200 calories).
Dinner (approximately 400 calories )
A grilled or roasted fish makes up a Mediterranean diet dinner.
Here is the first menu suggestion for dinner:
- A serving of protein containing approximately 90 grams of fish;
- A teaspoon of olive oil for grilling;
- A large serving of vegetables and half a cup of whole grains like brown rice.
The second menu suggestion for dinner is to leave the fish aside and invest in vegetables:
- Make a grilled vegetable salad with cooked rice (150 calories);
- One tablespoon of olive oil, lemon juice and herbs (300 calories);
- If you want to drink red wine, be aware that a glass of approximately 150ml contains about 125 calories.
Healthy snacks (200 calories )
Healthy snacks can help keep hunger at bay until your next meal. Sweet snacks should be eaten infrequently on a Mediterranean diet.
Here is the first menu suggestion for lunch:
- One and a half cups of Greek yogurt with half a cup of blueberries (or other red fruit) and 1 tablespoon of honey;
- A handful of walnuts and a plate of raw vegetables.
See the other lunch menu suggestions below:
- 2 tablespoons of hummus with five whole-grain crackers and a cup of chopped vegetables.
Tips
- Eat more fish instead of red meat, as opting for an eating plan based on the Mediterranean diet means investing more in fish and shellfish and less red meat;
- Using extra virgin olive oil in place of butter, mayonnaise and refined vegetable oils is a major component of the Mediterranean diet;
- Eating more fruits and vegetables is essential. Vegetables should take up half of your plate at main meals. Fruits and vegetables can also be used to replace chips and crackers;
- Add more legumes to your diet , as they can help provide you with satiety after a meal. You can also use it in place of meat. A good example is adding beans to salads and soups;
- Use herbs and spices in place of salt . That’s because in addition to having a high antioxidant content, substitution can help increase nutritional values and decrease sodium levels;
- Opt for nuts and seeds in your snacks , as they are another source of healthy fats and are high in protein and fiber, meaning they are a great choice for meals, especially snacks. The recommended dose is about 30 grams of walnuts a day, which is about the size of a small handful;
- Avoid sweets and red meats, as sweets and red meats are at the top of the Mediterranean diet’s food pyramid. This means that they should be consumed in moderation. Swap sweets for fruits, nuts, whole grains, or vegetables. Leave them for a special occasion;
- Opt for whole grains: Instead of white bread, white rice or sugary cereal, choose whole grains as it means you are getting the natural nutritional value of the whole plant, namely fiber, vitamins, minerals and antioxidants.
- Exercise: The Mediterranean lifestyle emphasizes eating certain foods and also exercising. Traditionally, the people of this region walk a lot as part of their lifestyle.
As you have seen, there are no strict rules for following the Mediterranean diet, but guidelines. So, try to find the right menu and the amount of calories that suit your profile and goal.
Did you like the tips?
