Many nutritionists consider the Mediterranean Diet as one of the healthiest diets, which also provides you with all necessary nutrition. Just think of it: this diet is really abundant in vegetables, fruits, plant proteins, legumes, whole grains, and so on. Moreover, you will get protein from fish and poultry that do not contain as many saturated fats as the red meat does.
By sticking to the Mediterranean Diet, you can get certain benefits for sure. Namely, you can expect to see your weight decreasing, to get a better control over the blood glucose level, and to reduce the risks of having a depression. Also, the chances of suffering from a stroke, Alzheimer’s disease, and heart attack are lower too, if you stick to this diet.
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Recommendations for Sticking to the Mediterranean Diet
Even though the lists of foods to eat and to avoid are presented below, in this section we give some recommendations you have to follow in order to get a noticeable, worthy result after sticking to this diet.
In the first place, you must do daily exercises as it is important for the results of your dieting. It was also previously mentioned that this diet is not as much restrictive, and this is a pure truth – you can drink even red wine in moderate amounts. It is also important to have meals not alone, but with your family, relatives and friends.
Regarding the food, you will see below that your diet must mostly consist of whole grains, legumes, fruits, and vegetables. You can eat red meat no more than twice or three times per month. Also, limit the use of salt in your meals; rather, give the meals a better taste with spices and herbs. Whereas it is important to consume poultry and fish at least twice a week, you should forget about consuming butter. It is better to use, instead of the butter, healthy fats like canola oil and olive oil.
The period of dieting you should schedule yourself, since the diet provides you with all necessary elements and nutrition and you can be sticking to it as much time as you want. Yet, consult your nutritionist prior to doing so.
The Products You Must Avoid
|Highly processed foods||Processed meat||Refined oils||Trans fats||Refined grains||Added sugar|
|Frozen dinners||Bacon||Margarine||Crackers||White pasta||Table sugar|
|Ketchup||Sausages||Corn oil||Creamy frozen drinks||White bread||Ice cream|
|Microwave popcorn||Salami||Safflower oil||Biscuits||White rice||Candies|
|Margarine||Hot dogs||Soybean oil||Cakes and cookies you buy in supermarkets||Cakes and cookies||Soda|
|Fruit snacks||Corned beef||Vegetable oil||Dairy and animal fat||Snack foods||And many other products|
|Flavored nuts||Ham||Canola oil||Non-dairy creamer||Crackers|
|Dried fruits||Beef jerky||Bisquick||Breakfast cereals|
|Instant ramen||Other processed meat like corned beef||Shortenings|
|Granola bars||Pie crust|
The Products You Must Eat
A great advantage of this diet is that you are able to eat a lot of different products. Here, you get to see what are the most useful products in the Mediterranean diet. So, the most recommended vegetables are the following ones: cucumbers, Brussels sprouts, carrots, cauliflowers, onions, spinach, kale, broccoli, tomatoes, etc. Regarding the fruits, your menu must surely include peaches, melons, figs, dates, grapes, strawberries, pears, oranges, bananas, and apples.
Seeds and nuts are an important piece of the Mediterranean diet, and you should include the following products into your menu: pumpkin seeds, sunflower seeds, cashews, hazelnuts, Macadamia nuts, walnuts, almonds, and other nuts. You may also find the following legumes useful and beneficial for your health: chickpeas, peanuts, pulses, lentils, peas, and beans.
In addition, you will also receive a lot of calories from the whole grain products: whole grain pasta, whole grain bread, whole wheat, buckwheat, corn, barley, rye, brown rice, and whole oats. Above, the fish was mentioned as a must product for eating through the diet course, and you should definitely include the following seafood products in your diet: mussels, crabs, clams, oysters, shrimps, mackerels, tuna, trouts, sardines, and salmon. Indeed, the Mediterranean diet obliges you to eat also poultry (turkey, duck, chicken, etc.), eggs (duck and quail eggs, chicken eggs, etc.), dairy (Greek yogurt, yogurt, cheese), spices and herbs (pepper, cinnamon, nutmeg, sage, rosemary, mint, basil, garlic, and other spices), and healthy fats (avocado oils as well as avocados alone, olives, olive oil (extra virgin), etc).
An Example of the Mediterran Diet Plan
Here you get to see an example how your menu may look for the first five days of the diet.
Begin your first day of the diet with a Greek yogurt, oats, and strawberries. Have a lunch consisting of a whole grain sandwich along with some vegetables. For the dinner, prepare a tuna salad with olive oil. As a dessert, you may take a fruit.
For the breakfast, prepare an oatmeal with some raisins. For the lunch, have some of the tuna salad left from the dinner of the first day. In the evening, eat feta cheese, olives, and a salad with tomatoes.
As a breakfast, take some onions, tomatoes and other vegetables. Also, a piece of fruit is allowed. Then, lunch a whole grain sandwich along with some fresh vegetables and cheese. Prepare the Mediterranean lasagne for the dinner.
Start the day with a yogurt with nuts and some sliced fruits. Lunch the rest of the lasagne left from the day before. In your dinner menu, include vegetables, brown rice and salmon.
The first meal of the day will consist of eggs as well as vegetables which you can fry in olive oil. In the midday, eat a yogurt (Greek) with nuts, oats, and strawberries. As for the dinner, have a grilled lamb, baked potato, and a salad.
You have said about that there are different types of the Mediterranean diet. Which is the right one?
There is no right type of the Mediterranean diet. There are many countries about the Mediterranean sea, and in each of those countries people eat different products.
Why this diet is so popular then?
It has proven to be effective and not a restrictive one, means that you get enough calories and nutrition through the diet course.
What if I have an allergy on some of the recommended products?
This appears not to be a problem as there is a large list of recommended products, and so the diet can be adjusted for your needs and requirements.
Video About Mediterranean Diet
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