What Is the Mediterranean Diet Meal Plan?

The Mediterranean is one of the world’s premier tourist destinations. A lot of people dream of spending their vacation there some day. Its beauty and charm mostly comes from its rich history and culture.

The warm feeling of the sun on the skin and the calm sea breeze are things to look forward to as well. Yet these are not the only reasons for crowds of people flocking to this part of the world.

Apart from being exceptionally unique in taste, the Mediterranean cuisine has proven to be one of the worlds healthiest. Years’ worth of research has helped shed light on the mysteries of this diet.

Specifically, how delicious and savory food can be good for the health at the same time. This healthy cuisine comes from a mixture of European, Asian and North African origin which produces truly unique dishes.

Benefits of a Mediterranean Diet

With dozens of studies supporting the same conclusion, there is no doubt that the Mediterranean diet is one of the world’s healthiest eating habits. Of course this did not happen by a stroke of luck.

Researchers have identified four factors that determine a healthy lifestyle, namely, a low-fat diet, moderate to no drinking at all, increased physical activity and non-smoking.

In terms of diet, traditional Mediterranean diet definitely has it all. Research has proven that the kinds of foods in this diet have a lot of benefits for your health.

People under this diet have less chances of contracting metabolic illnesses.

The same people also have less chances of getting inflamed cells which reduces the chance of getting disease as well.

Apart from less chances of coronary heart disease and other similar diseases, the Mediterranean diet also lowers the chances of getting other diseases. People in this diet can rest easy knowing that they have a smaller risk of getting cancer.

The same thing can be said about Parkinson’s and Alzheimer’s disease. Equally important is that people with this diet live longer as well.

Understanding and Implementing the Mediterranean Diet Pyramid

The Mediterranean Food pyramid is a very common image that many people have seen without knowing that it is based on the Mediterranean diet.

The pyramid is used by countless health organizations, clinics, doctors and many others to guide people to eat in a healthy manner. It is the standard to live by and health professionals unanimously agree that by following the diet pyramid, your health will benefit tremendously.

The Mediterranean people are fonder of fish, vegetables, wine, healthy nuts and grains, healthy oils and fruit. They are less inclined to eat red meat which seems too rich for them. They also use natural vegetable oils such as olive oil and coconut oil. The use of unhealthy hydrogenated oils is very rare in Mediterranean cooking.

If you observe the Mediterranean diet pyramid, you’ll notice that more emphasis is placed on consuming food that is plant based. Vegetables, fruit, nuts, beans and seed are excellent food choices.

Olive oil is the primary oil that is used in most of the cooking.

Your fat consumption should be moderate along with consumption of dairy products such as yogurt and cheese. Eggs can be consumed daily.

Fish is preferred over meat and should be consumed twice a week. Poultry is preferred over red meat and should be consumed twice a week. Red meat should only be consumed 3 to 4 times a month.

Fruit can be consumed daily. Generally, it is best to avoid foods that contain processed sugar. So, chocolates and candies are to be consumed minimally.

One of the characteristics of the Mediterranean diet is wine. This is not to be mistaken as alcohol and substituted with beer, vodka or bourbon. The Mediterranean diet only advocates wine. About 1 to 2 glasses a day should suffice and usually, consumption is after dinner.

The food pyramid is just a guideline to help you eat in a healthy way. You do not need to be overly strict and get upset if you only consume 1 serving of fruit when the pyramid recommends 2. As long as you’re eating the foods depicted on the pyramid and cutting out the unhealthy foods, you will be just fine.

Learn Why the Mediterranean Diet is an Excellent Choice for Women

There have been several studies conducted on the Mediterranean diet and the research has proven that the diet is extremely beneficial to women.Lead researcher, Cecilia Samieri said, "Women with healthier dietary patterns at midlife were 40 percent more likely to survive to age 70 or over". That is proof that a diet does affect your longevity. But you already knew that.

What you want to know is why the Mediterranean diet is probably the best choice.

Firstly and most importantly, the Mediterranean diet is low in saturated fats and unhealthy sugars. This is the main problem with the current diet that most women are on these days. Foods that are processed, high in saturated fats, low in nutrition, high in sugar and all kinds of other detrimental additives.

These unhealthy foods wreak havoc on a women’s skin and body. She ages faster and her body becomes less supple and active. The Mediterranean diet comprises of fruit, fish, legumes, nuts, vegetables and red wine. It is high in monounsaturated fats due to the use of extra virgin olive oil which is extremely beneficial to the body.

Many women who struggle to lose weight often reduce their food intake and exercise often. While this is a good practice, reducing the intake of poor food choices is still not as beneficial as being on a healthy diet and eating in moderation. You could eat junk food in moderation and stay slim but wouldn’t it be better to eat healthy foods such as salmon drizzled in olive oil, Greek yogurt, stir fried broccoli, etc?

Of course it would. That’s what makes the Mediterranean diet so fantastic. It is actually delicious, healthy and beneficial. No need to force food that tastes like cardboard down your throat or suffer through food restrictions.

Check Out Our Mediterranean Diet Playlist For More Info

You could derive the same benefits by adopting a Mediterranean diet. Calcium rich foods such as kale, Brussel sprouts and spinach will prevent the dreaded osteoporosis. Fruit and vegetables will ensure your body has adequate fiber.

Legumes and potatoes which are rich in potassium will prevent you from losing muscle easily and will also lower your blood pressure. The olive oil that is so frequently used will reduce your risk of heart disease. The healthy omega-3 fatty acids found in the fish that you eat will do wonders for your health.

The modern day diet is too high in omega-6 fatty acids and too low in omega-3 fatty acids. The Mediterranean diet will reverse this awful trend.

Unlike the Atkins diet, paleo diet or cabbage soup diet, the Mediterranean diet is not too restrictive. You will find it a much easier diet to comply with. That means you will stay on the diet for much longer since you are not suffering and using will power to stay on track.

The Mediterranean diet is a way of life. It’s how the people in the Mediterranean countries eat and research has shown that these people live longer and have fewer health issues.

You can’t go wrong with the Mediterranean diet as long as you eat in moderation. Get on board as soon as you can and enjoy the health benefits that come from being on a nutritious, well-balanced diet.

The Fat Crushers' Mediterranean Diet Plan

If you're ready to take the next step into the Mediterranean Lifestyle, then you definitely should grab our Mediterranean Diet Plan!

Fat Crushers' Mediterranean Diet Plan

I've taken everything I've discovered about the Mediterranean Diet and lifestyle and I've created the Fat Crushers' Mediterranean Diet Plan. It's a guide to losing weight and staying healthy all while enjoying some of the most scrumptious foods ever.

This guide will show you exactly how you can start losing weight and become more healthy quickly, easily, and safely without eating restrictions and without gimmicks.

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