The Mediterranean diet has a long-standing reputation as one of the healthiest eating patterns around.
It’s also considered one of the most popular plans among dieters because it’s flexible, rich in flavorful foods, and brimming with health benefits.
In fact, the Mediterranean diet has been linked to increased weight loss, decreased inflammation, and a lower risk of chronic disease.
The Mediterranean diet is a style of eating that is based on the traditional diets of Mediterranean countries like Spain, France, Italy, and Greece. Researchers noticed that people in these countries had lower rates of chronic disease, compared with those in the United States and Northern Europe, and they attributed this to their unique dietary pattern. Unlike other popular diets, the Mediterranean diet focuses on including certain foods and food groups rather than counting calories or tracking macronutrients. Healthy fats, fruits, veggies, nuts, seeds, legumes, and whole grains are a few of the key components of the Mediterranean diet
The Mediterranean diet includes lots of plant-based whole foods like fruits, veggies, whole grains, and healthy fats. Poultry, seafood, and red wine are also permitted in moderation.
These are some examples of studies confirming its health benefits:
Boost your heart health: Diet alone could boost your heart health Reach your ideal weight: People following a Mediterranean style diet have more long term benefits and lose weight safely: Control your blood sugar: Mediterranean diet could help you prevent high blood sugar Improve bone health: People from the Mediterranean countries have lower rates of hip fractures: Improve your brain health: Antioxidants found in fruits and vegetables play an important role in cognitive capacity
Though it focuses primarily on plant foods, other ingredients like poultry, seafood, eggs, and dairy can also be enjoyed in moderation.
Meanwhile, processed foods, added sugars, refined grains, and sugar-sweetened beverages should be avoided.
Certain types of alcohol, like red wine, can also be included in moderation but should be limited to no more than one or two servings per day for women and men, respectively.
In addition to making changes to your diet, engaging in regular physical activity is another crucial component of the Mediterranean diet.
Walking, running, bicycling, rowing, playing sports, and lifting weights are just a few examples of healthy physical activities that you can add to your routine.