The traditional food patterns of at least 21 nations, including Greece, Italy, and Turkey, are the foundation of the Mediterranean diet. It mostly has seafood, whole grains, olive oil, vegetables and fruits, and beans.
That time of year has arrived. January is the month when people try to stick to their New Year’s resolutions by working out more and eating less. But of all the diets out there, which one is best? The Mediterranean diet tops the list every year, according to US News and World Report. The six-year-old plan, which is said to be balanced, easy to follow, and colorful, has dominated the charts.
What is the diet of the Mediterranean?
Fruits, vegetables, olive oil, fish, whole grains, and beans are the primary components of the Mediterranean diet. At least 21 nations, including Greece, Italy, Croatia, Lebanon, Turkey, and Monaco, follow the traditional food pattern.
Plant-based foods like fruits and vegetables make up the majority of the diet. Whole grains, beans, nuts, seafood, lean poultry, and olive oil’s unsaturated fat are also included.
The study titled “The Mediterranean Diet:” states that According to the article titled “A History of Health,” which was published in the Iranian Journal of Public Health, the origins of the diet can be traced back to the eating habits of the Middle Ages. According to this article, ancient Roman tradition, following the example set by the Greeks, “identified bread, wine, and oil products as a symbol of rural culture and agriculture, supplemented by sheep cheese, vegetables (leeks, mallow, lettuce, chicory, mushrooms), little meat, and a strong preference
How is the diet carried out?
Fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and herbs and spices are all part of the diet. In moderation, poultry, eggs, cheese, and yoghurt are consumed, while seafood and fish are consumed at least twice per week.
Red meat and sweets are considered treats on occasion, while wine on occasion is acceptable.
According to Zoya Surve, a dietician at Bhatia Hospital Mumbai, this kind of diet focuses on an individual’s eating habits and can therefore be customized based on the individual’s medical history, according to The Indian Express. She added that the Mediterranean diet encourages omega-3 fatty acids and healthy unsaturated fats, which in turn promote healthy cholesterol levels and a healthy heart.
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This diet takes a straightforward but efficient approach. It promotes a higher quality of life and lowers the risk of heart disease and cancer.
According to The Indian Express, the benefits of the Mediterranean diet were first reported in the Seven Countries Study (SCS), which was the first large study to look at diet, lifestyle, and other risk factors for cardiovascular disease across all nations.
The study demonstrated that total fat intake is less important for cardiovascular health than the type of fat (saturated, monosaturated, or polyunsaturated). If the fats are unsaturated, even as much as 40% of total calories from fat may be beneficial to the heart,” it states.
The benefits of this diet continue to exist because it can be easily adapted by any region and food culture, even though the people who live in the Mediterranean region today do not consume the same foods as they did in the 1950s and 1960s.
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This easy-to-follow but effective diet plan can help a person shed pounds. However, one must exercise caution and consider serving sizes.
Overindulging in whole grains, nuts, olive oil, and cheese, for instance, could have the opposite effect.
According to Elena Paravantes, author of The Mediterranean Diet Cookbook for Beginners, one of the most important aspects of this diet for weight loss is that it is “easy to follow for long periods of time,” according to US News and World Report.
In point of fact, it is a way of life and a way to eat that one adheres to for all time. The traditional Mediterranean diet consists of approximately 20% protein, 40% carbohydrates, and 40% fat. Although it has been demonstrated that this combination is not ideal for long-term weight loss, it is linked to lower mortality rates. She stated, “The diet provides good satiety because it is rich in vegetables, beans, and olive oil.”
