Home Diets and Weight Loss Mediterranean diet: This is how the Mediterranean diet works

Mediterranean diet: This is how the Mediterranean diet works

by Josephine Andrews
Published: Last Updated on 146 views

Lots of fruit, vegetables, whole grain products and legumes: International studies have shown that people who live in the Mediterranean have a very high life expectancy. This gave rise to the idea of ​​the Mediterranean diet, which is based on the diet of southern Europeans. Learn more about the pros and cons of the Mediterranean diet here.

What is the Mediterranean Diet?

Vegetables, fish and little meat, plus olive oil, garlic , bread and a little red wine: the Mediterranean diet is based on the foods that people used to eat in Mediterranean countries such as France, Spain, Greece and Italy.

The effect of their diet: They had a long life expectancy and suffered less from chronic diseases. That is why experts put together a diet based on the dietary habits of the Mediterranean region.

There are no exact specifications or calorie limits on the Mediterranean diet. The focus is on fresh, unprocessed and healthy food. Processed foods, added sugar and white flour should be avoided.

The Mediterranean diet is recognized worldwide as one of the healthiest diets. The choice of food not only protects the heart and blood vessels from deposits (arteriosclerosis), but can also keep the weight under control by avoiding high-fat sausage, cheese and sweets.

You can also lose weight with the Mediterranean diet without counting calories or having to follow a strict diet plan. The Mediterranean recipes are extremely tasty and easy to prepare.

This is how the Mediterranean diet works

If you put together your meals in a Mediterranean way and pay attention to low-fat preparation, you will automatically support weight loss. You don’t have to strictly adhere to calorie requirements. However, you should keep your personal energy balance in mind.

It is important that you eat vegetables, salad and fish frequently, but little meat. Another typical feature of the Mediterranean diet is that you eat slowly. As a result, people consume fewer calories on average because they notice the feeling of satiety in good time.

There is no set time frame or weekly schedule for the Mediterranean Diet. In the best case, you should always use it as a guide and change your diet accordingly. The Mediterranean diet is also suitable for vegetarians.

What is eaten on the Mediterranean diet?

The Mediterranean diet often includes the following foods:

  • fruit
  • vegetables
  • nuts
  • Together
  • Fisch
  • seafood
  • legumes
  • potatoes
  • whole grain products
  • Herbs
  • Spices
  • cold-pressed olive oil

Occasionally you may also access white meat (turkey, chicken), eggs, cheese and low-fat dairy products. For example, there is nothing wrong with a yoghurt with fresh fruit for breakfast. A glass of red wine a day is also possible.

However, you should avoid these foods:

  • Red and processed meats such as beef, lamb, sausage or bacon
  • Candy, Ice Cream, Cake, Syrup
  • fatty dairy products
  • wheat flour
  • Lemonade
  • refined oils such as soybean oil or canola oil
  • fried foods
  • processed foods

That brings the Mediterranean diet

Various research shows that the Mediterranean diet may be associated with a lower risk of heart disease and stroke.

The Mediterranean diet also often helps to stabilize blood sugar levels, thereby reducing the risk of developing type 2 diabetes.

Furthermore, several studies have shown that a Mediterranean diet has positive effects on the brain – especially in terms of attention and processing speed. There is evidence that it reduces the risk of dementia, cognitive impairment and Alzheimer’s.

You increase the benefits of the Mediterranean diet if you exercise regularly in everyday life. The World Health Organization (WHO) recommends 150 minutes of moderate physical activity per week for adults.

In summary, the following advantages of the Mediterranean diet can be stated:

  • healthy in the long term
  • no absolute prohibitions
  • simple and suitable for everyday use
  • no counting calories and fat
  • learning effect
  • enjoyment
  • can also be used in the restaurant

Risks of the Mediterranean Diet

  • Although most dishes are relatively low in fat, those who mainly eat high-fat foods or eat too much can still gain weight with the Mediterranean diet.
  • The Mediterranean Diet is not for people who need a fixed diet plan.

Mediterranean diet: conclusion

The Mediterranean diet is ideal for connoisseurs. You have the free choice between delicious dishes and only have to do without a few foods. This will provide you with all the important nutrients

Another advantage is that you can not only lose weight, but also do something good for your health.

Best of all, you can customize the principles of the Mediterranean diet the way it works for you and choose from a wide variety of foods.


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