The Mediterranean diet comprises of the traditional diet that is eaten in places like southern Europe, meaning Italy, Spain, Greece, Southern France and Morocco. This type of diet has gained popularity to such an extent that it was declared Intangible Cultural Heritage in 2010. This declaration would never have been possible if some benefits had not been seen in the diet. The Mediterranean diet is concerned with the use of olive oil, unrefined cereals and fresh vegetables. With the diet, you will also have the moderate consumption of wine, the combination of which helps in preventing many health problems.
Some of the other elements that are found in the Mediterranean diet are fresh fruits, whole grains, vegetables, and fish, with meat and animal products, which is not so common. If in any way you have to eat meat, it is always advised to use poultry or fish, as you will discover that many of the people living close to the Mediterranean Sea do not always eat red meat of any type. Diary products are also not commonly included in the Mediterranean diet. For instance, if you have milk included in the preparation of food or any type of meal, it is not going to contain fat, and if it contains at all, the quantity will be negligible. Eggs are also sparingly used in the Mediterranean diet. In fact, any of those people eating eggs in large quantity is the one eating about 4 per week.
Perhaps you are still surprised that the Mediterranean diet does not contain fat. What you will always find in the diet are mono-unsaturated and poly-unsaturated fats, which are the healthy ones that the body needs. This is unlike many weight loss programs that you find in the US. Those ones always contain foods high in fats of all kinds. You also need to be aware that the body fat content that is present in the food eaten does not really determine the success in weight loss. The most important thing is the amount of calories you eat. Calories play important roles in any weight loss goal. There are many benefits of Mediterranean diet, but it is also important to reduce the amount of calories eaten.
One other thing you also need to consider when eating the Mediterranean diet is the diet is rich in omega-3 fatty acids, and many studies have shown that those acids can help in the prevention of different health conditions like stroke, heart disease and some cancers. If you want to improve your health, the diet also includes beverages. You can take diet colas, water, and diet ice teas, and if you’re interested in more flavors of the iced teas, you may consider using lemons. Flavored seltzers also form part of the healthy beverages. However, it is always recommended that the quantity of tea, coffee and other caffeinated beverages consumed should be limited. You should not take more than 3 cups in a day.
Many people love to add sugar to beverages, but in the case of the Mediterranean diet, it is always suggested that it should be limited as much as possible. You may just use a sugar alternative. Whole-grain foods also form part of the Mediterranean diet, and you will discover that couscous, rice, pasta, bread, potatoes, and polenta are common with the people in that region. In the natural state, grains help to fight cancer and heart diseases because they contained fiber, minerals, vitamins, and nutrients. However, you should not eat white bread.
You need the Mediterranean diet if you really want to live a healthy life, especially if you are interested in fast weight loss. The diet is better than many of the weight loss products that are sold today. Those other products contain harmful ingredients with serious consequences. The good thing is that you can get many recipes on how to prepare different Mediterranean foods that you will always enjoy.