The Mediterranean Diet
The Mediterranean diet is based on many different types of foods and diets from Spain and Greece as well as many other countries surrounding the Mediterranean Sea.
This diet plan is fitting for people who enjoy cooking and want to make a permanent change to their lifestyle. On this diet you don’t have many restrictions and you can eat in moderation. The diet relies on the protein from plants for nourishment and is recognized to give you an energy boost and it’s a low fat diet.
The Mediterranean Diet highlights only to eat small tasty portions rather than large portions and is aimed to improve your long term health. Also studies have displayed that people who live around the Mediterranean Sea have a low rate of illness and also a low rate of chronic disease. The Mediterranean Diet is rich in fresh fruit and vegetables, carbs like bread and cereal and legumes. There are limited amounts of fish, milk products and chicken. You can also indulge in small amount of wine on the diet.
This diet also has its’ own food pyramid which can help you deter how much of each food you should eat and how often. The other good thing about this is that it does recommend exercise. The foods that you eat on the Mediterranean diet are varied so you have a tasty variety of foods you can eat and which are good for your heart as well.
How does the diet work?
The Mediterranean diet is more of a healthy way to promote health and well being rather than for losing weight.
The Pros:
• It reduces the risk of developing cholesterol and its effective in preventing diabetes, certain cancers and heart disease.
• In five weeks you could lose up to 10lbs.
• Can be carried on for life.
• Simple to follow.
• Reduces the risk of weight gain returning.
• It has significant evidence to back it up.
• Increase your metabolism.
• Curb hunger pangs.
Cons
• This diet was not designed for losing weight.
• Some people might find it difficult to follow the diet plan if they are not used to the style of food.
• Fresh food is required to be cooked.
How much weight will I lose?
For women they can lose up to an average of 4-6 pounds after the first two weeks as well as men losing and average of 6-8 pounds. On average though many people lose up to 1-2 pounds each week.
Foods to eat every day
Cereals: bread and pasta, rice, maize, oats, grain, potatoes.
Beans, peas
Fruits: apples, pears, oranges, Mandarin, apricots, peaches, grape, water-melons, melons, raspberries, strawberries,
Nuts: chestnuts, walnuts, nuts, almonds, pistachio nuts.
Vegetables: turnips, carrots, salads, spinach, broccoli, cabbages, tomato, zucchini, onions.
Others: Olive oil, Basil, thyme, oregano, garlic, Milk and cheeses
Foods to eat 1-3 times a week
Eggs
Fish anchovies, sardines, herrings – consume at least two times a week
Meat mostly white, turkey and chicken
Diet Tips
• Eat lots of fruit and vegetables
• Eggs are limited; use no more than 4 times a week
• Red wine can be added in moderation
• Wholegrain cereal products are allowed.
• Lean meat, fish and poultry are main sources of protein. Red meat is limited
• Exercise is recommended regularly
• Olive oil is the main source of fat.
A sample menu plan for the Mediterranean diet
Breakfast:
Greek yoghurt with nuts fruit and toast.
100ml of Greek Style Natural Yoghurt mixed with 25g of mixed nuts and 125g of grapes
1 slice of wholegrain bread spread with 1 tsp of honey.
Lunch
Hummus and Cheese pitta
Toast 1 wholegrain pitta bread and fill with 38g low-fat cheese, 2tbsp of reduced fat hummus, cucumber slice and a mixed salad leaves.
Dinner
Whole meal pasta with salmon and herbs
1 serving of whole-wheat pasta with salmon and herbs
1 orange
Snack
Fruit Salad
Prepare 125g of melon, 100g of strawberries, 1 peach, 75g of blueberries and 1 kiwi fruit and mix together well.
