Mediterranean diet, a wonderful diet for slimming and health
The Mediterranean diet emphasizes the consumption of plant foods and healthy fats. In this diet, you get enough fruits, vegetables and whole grains, and you also consume healthy fats such as olive oil. Research has shown that the Mediterranean Diet is a diet that reduces the risk of cardiovascular diseases as well as other chronic diseases. In this article, you will learn more about this weight loss diet.
What is the Mediterranean diet?
The Mediterranean diet is based on the traditional foods that people in the Mediterranean countries use; Countries like France, Spain, Greece and Italy. The risk of chronic diseases in people who use the Mediterranean diet is much lower than others.
The results of many studies have shown that the Mediterranean diet can cause Weight Loss and prevented heart attacks, strokes, type 2 diabetes and premature death.
The Mediterranean diet has the following characteristics:
- A lot of fruits, vegetables, legumes and nuts are used in it.
- Whole grains such as whole grain bread and brown rice are a constant part of this diet.
- Virgin olive oil is used as a healthy fat in this diet.
- Fish is very useful in this diet due to its high amount of omega-3 fatty acids.
- On average, cheese, yogurt and other dairy products are used.
- Red meat is used in very small quantities, and chicken meat is often substituted for red meat.
- Sweets or sugary drinks are used in very small quantities or not at all.
A nutritionist can help you make adjustments to the Mediterranean diet based on your medical history, underlying conditions, and possibly allergies if needed.
What are the benefits of the Mediterranean diet?
This diet has many benefits; Including:
- Reducing the risk of cardiovascular diseases
- Help you lose weight and get fit
- Maintaining balance in blood sugar, blood pressure and healthy cholesterol
- Reducing the risk of metabolic syndrome
- Support a healthy balance of gut microbiota (bacteria or other microorganisms)
- Reducing the risk of certain types of cancer
- Preventing the decline of brain function with age
Many cardiologists recommend a Mediterranean diet because extensive research has confirmed its benefits for heart health. Healthy fats such as olive oil and beneficial fatty acids found in fish and nuts are important for improving heart health.
Forbidden foods in the Mediterranean diet
If you want to use the Mediterranean diet, the following foods should be limited:
- Sugar and added sugar found in all kinds of snacks
- Refined grains such as white bread
- Trans fats are abundant in fried and processed foods.
- Refined oils
- Processed meats such as sausages and sausages.
- All kinds of fast food
Why is the Mediterranean diet recommended?
The Mediterranean diet includes many foods and can provide all the necessary nutrients for the body, including all vitamins and minerals. This diet is recommended for the following reasons:
Limiting saturated and trans fats
Consuming too much saturated fat can raise bad blood cholesterol or LDL and cause plaque build-up in the arteries. In this case, the risk of blood clots and cardiovascular diseases increases. Trans fats also have no health benefits and can cause inflammation in the body. In the Mediterranean diet, the consumption of these unhealthy fats is not recommended at all.
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Recommendation to consume healthy unsaturated fats
The unsaturated fats recommended in the Mediterranean diet raise good blood cholesterol levels, support brain health, and fight inflammation. A diet in which unsaturated fats are used in optimal amounts can also be effective in regulating blood sugar.
Limit sodium intake
A diet rich in sodium increases blood pressure and increases the risk of heart attack and stroke. In the Mediterranean diet, the consumption of salt (sodium) should be limited.
Limiting refined carbohydrates
Refined carbohydrates, including sugar, are limited in the Mediterranean diet. Foods that contain high amounts of refined carbohydrates can cause blood sugar to rise. Refined carbohydrates are also high in calories, which is counterproductive to weight loss goals. This type of food is strictly limited in all slimming diets. Another disadvantage of refined carbohydrates is that they have low nutritional value and usually have very little fiber.
Recommendation to consume foods rich in fiber and antioxidants
Eating foods rich in antioxidants such as vitamin A, C, and E helps reduce inflammation in the body. These foods usually contain fiber and improve the health of the digestive system. Antioxidants with excretion Free radical They protect you from cancer.
An example of a Mediterranean diet
Here is an example of a 7-day Mediterranean diet for you. That is, we will tell you what to eat for breakfast, lunch and inclusive from the first day to the seventh day. Pay attention to the following table:
| Days of the Week | Breakfast | Lunch | Dinner |
|---|---|---|---|
| first day | Vegetable and egg frittata Topped with sliced avocado Whole grain toast. | A large green salad with Baked salmon fillet Red onion, feta cheese, quinoa and fresh tomatoes. | Spicy lentil soup with spinach |
| second day | Greek yogurt parfait with walnuts, berries and chia seeds. | Baked chicken with olives, cucumber and red onion | Fish with roasted potatoes, garlic and asparagus |
| third day | Oats with fresh fruits, sliced almonds, peanut butter and honey. | Mediterranean chickpea salad | Shrimp with whole wheat pasta |
| fourth day | Eggs with olives, pepper, onion and garlic | A large green salad with fresh greens, lentils, sunflower seeds and grilled shrimp | Grilled chicken with vegetables and Brussels sprouts. |
| the fifth day | Sweet potatoes with a hard-boiled egg | Tuna and lentil salad | Mediterranean pasta |
| The sixth day | Chia pudding with fresh berries and almond butter | Mediterranean white bean soup and Greek salad | Fish cooked with garlic and basil with salad and quinoa |
| seventh day | Oatmeal with peanut butter and berries | Salad with vegetables of your choice, peas, quinoa and olives | Grilled chicken with vegetables |
Iranian style Mediterranean diet
If you want to see an example of a Mediterranean diet in Iranian style, pay attention to the following meal plan:
- Breakfast: Whole grain bread + 1 egg + 5 olives + 1 glass of milk.
- Lunch: 10 tablespoons of brown rice + half a grilled chicken breast + 10 olives + 2 grilled or boiled pumpkin or eggplant.
- Dinner: 1 bowl of vegetable and bean soup + whole grain bread + 10 olives + 1 small bowl of yogurt.
As a snack, you can use all kinds of fruits and nuts.
final word
The Mediterranean diet is a diet in which the probability of chronic diseases is greatly reduced. You can also use this diet to lose weight. The emphasis of this diet is on the consumption of fruits and vegetables, legumes and healthy fats. The consumption of meat and processed foods is strictly limited in this diet. However, the Mediterranean diet is not a difficult and exhausting diet that no one can handle. It’s okay to try it.
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