What people think of when they hear the word diet are most often the words: hard, restrictive, hunger, and even pain. That’s because most diet are actually based on restriction and sometimes even starvation. The way they help you achieve their promises is through unhealthy and rigorous ways. The Mediterranean diet, however will be nothing like those fad diets. This diet offers variety of food choices, and has fewer restrictions, and most important of all it helps you lose weight in a healthy way. Stick with us to find out a little bit more about improving your eating habits and adopting a new and healthy eating regimen.

Let’s knock down those stereotypes

In this article, we are going to try and provide a clear picture of what is considered to be right and what is wrong. We are going to be honest and upfront with you, so why not start now?

Let’s knock down those stereotypes In this article, we are going to try and provide a clear picture of what is considered to be right and what is wrong. We are going to be honest and upfront with you, so why not start now?

First of all, you might have probably thought that starving yourself is the only way to lose weight, right? Well we’re here to tell you that such an approach is absolutely wrong. Starving your body will only lead to a slower metabolism, as the body will go into starvation mode, which is its first defense mechanism. A slower metabolism will therefore mean burning less calories, and we do not want that, especially when we’re trying to lose some extra weight. So there you have it, in order to lose weight you need to be actually eating food, and eat it more frequently, so as to avoid overeating and binge eating.

One other stereotype is that mixing food groups is not good for weight loss, and that is why people tend to go on such monotonous diets, where they eat only one products, or only a few, but always from the same food group. This way of eating results in eating either too much fat, carbs, or protein and so on, when you really should be focusing on satisfying all of your body’s needs, and not just one. The best way to do that is not to discriminate any food groups, and to eat everything in moderation. Just be sure to eat the right foods, which we will help you with, and let everything else to your body, it will take care of and burn the excess calories, as long as it’s being fed the right foods, and in the right way.

First of all, you might have probably thought that starving yourself is the only way to lose weight, right? Well we’re here to tell you that such an approach is absolutely wrong. Starving your body will only lead to a slower metabolism, as the body will go into starvation mode, which is its first defense mechanism. A slower metabolism will therefore mean burning less calories, and we do not want that, especially when we’re trying to lose some extra weight. So there you have it, in order to lose weight you need to be actually eating food, and eat it more frequently, so as to avoid overeating and binge eating. One other stereotype is that mixing food groups is not good for weight loss, and that is why people tend to go on such monotonous diets, where they eat only one products, or only a few, but always from the same food group. This way of eating results in eating either too much fat, carbs, or protein and so on, when you really should be focusing on satisfying all of your body’s needs, and not just one. The best way to do that is not to discriminate any food groups, and to eat everything in moderation. Just be sure to eat the right foods, which we will help you with, and let everything else to your body, it will take care of and burn the excess calories, as long as it’s being fed the right foods, and in the right way.

Basic principles

People mainly go on diets for two reasons, they either want to lose weight, or get healthy. We all feel better when we’re healthier, and we don’t have to carry those extra pounds. We feel good when we have a strong and healthy body, which we can trust. If you want to accomplish those goals, join us to see if this diet will be the one to help you do so.

This diet is more than an eating regimen, it’s also a lifestyle change, and it’s not one of those diets you can do for a week and expect it to deliver crazy results. The way you’ll lose weight is by strong determination and a definite change in lifestyle, and we are sure that like so many before you, you’ll want to stick with it for a long time.

All you need to watch out for is:

  • Portion control,
  • The reduction of fats, and complete elimination of unhealthy processed foods,
  • Increasing the intake of fresh and good quality produce.

Adding exercise in the mix is a huge plus, so get those running shoes ready, because we’re going to have a little fun. Try to incorporate at least a 30 minute exercise to your daily routine.

Basic principles People mainly go on diets for two reasons, they either want to lose weight, or get healthy. We all feel better when we’re healthier, and we don’t have to carry those extra pounds. We feel good when we have a strong and healthy body, which we can trust. If you want to accomplish those goals, join us to see if this diet will be the one to help you do so. This diet is more than an eating regimen, it’s also a lifestyle change, and it’s not one of those diets you can do for a week and expect it to deliver crazy results. The way you’ll lose weight is by strong determination and a definite change in lifestyle, and we are sure that like so many before you, you’ll want to stick with it for a long time. All you need to watch out for is: Portion control, The reduction of fats, and complete elimination of unhealthy processed foods, Increasing the intake of fresh and good quality produce. Adding exercise in the mix is a huge plus, so get those running shoes ready, because we’re going to have a little fun. Try to incorporate at least a 30 minute exercise to your daily routine.

Mediterranean Diet: How To Start This Healthy Meal Plan

What’s allowed and what isn’t

A single Mediterranean diet doesn’t exist, however there are some basic principle which are the same for all Mediterranean diet plans out there. The general idea is to eat a lot of fruits and veggies, beans, nuts and seeds, grains, lentils, fish, dairy products, small amounts of meat and of course- drink red wine. These are the basic food groups present in the diet, now let’s have a wider look and see exactly what you’ll be eating.

This diet basically puts a lot of emphasis on primarily eating fruits and veggies, pasta and rice, as that is how people from the Mediterranean region have always been eating. Bread plays an important roles as well, but we are talking solely about whole wheat bread, as whole grain is what has traditionally been grown in this region. However, bread in this region is almost never eaten with butter, full of trans fats and salt, but in staid it’s eaten plain, or sometimes dipped in olive oil.

People over there go nuts for nuts, and they rightfully do so, as nuts contain a lot of healthy fats. They are however, very fattening, and they do have a lot of calories, so they should always be eaten in small portions. Always opt for the fresh, raw version, in staid of the over-salted candied nuts.

Other popular foods which are widely eaten are the avocados and the olives. They also have healthy fats in them, which are good for your hearth and your cholesterol levels. Extra virgin olive oil is a must have on the table, and in the kitchen. You can use it to cook all your meals, or you can have it with your favorite salad too. Both extra virgin and virgin olive oil have protective and healthy fats, and the highest levels of protective plant compounds, which have antioxidant effects. There are many benefits associated with the fat from nuts, as well. They contain the beneficial linolenic acid, which is a type of Omega 3 acid. This type of acid helps lower your triglyceride levels, and may even decrease the clotting of the blood as well as your chances of a heart attack.

Fish, such as lake trout, sardines, tuna, salmon, and herring also have an abundance of Omega 3 acids, and that is why they are quite present in this diet.  Try grilling your fish in staid of frying it, as it is healthier, it tastes better, and it doesn’t require you to clean up so much after. If you do enjoy fried fish that much, what you can do I sauté the fish with lots of herbs, and use only a bit of oil.

Wine is a very popular alcohol in the Mediterranean region, and people are used to drinking a glass or two with their lunch or dinner. Many have debated on the issue of alcohol consumption, as some believe it can become a health problem if it’s not taken in moderation. Nonetheless, if you do drink it in moderation, you’ll be getting nothing but benefits. Your health and mood will improve, and your heart will too, as wine has even been linked with a reduced risk of heart disease. This diet includes wine in moderation, which means around 5 ounces (150 milliliters) for women, and men above 65 years of age, and up to 10 ounces (300 milliliters) for men up to 65 years of age.

Note: if you have a history of alcohol abuse in your family, or are aware that you have problems limiting your alcohol intake, than try to reframe from drinking all together.

Mediterranean Diet: How To Start This Healthy Meal Plan

What’s allowed and what isn’t

A single Mediterranean diet doesn’t exist, however there are some basic principle which are the same for all Mediterranean diet plans out there. The general idea is to eat a lot of fruits and veggies, beans, nuts and seeds, grains, lentils, fish, dairy products, small amounts of meat and of course- drink red wine. These are the basic food groups present in the diet, now let’s have a wider look and see exactly what you’ll be eating.

This diet basically puts a lot of emphasis on primarily eating fruits and veggies, pasta and rice, as that is how people from the Mediterranean region have always been eating. Bread plays an important roles as well, but we are talking solely about whole wheat bread, as whole grain is what has traditionally been grown in this region. However, bread in this region is almost never eaten with butter, full of trans fats and salt, but in staid it’s eaten plain, or sometimes dipped in olive oil.

People over there go nuts for nuts, and they rightfully do so, as nuts contain a lot of healthy fats. They are however, very fattening, and they do have a lot of calories, so they should always be eaten in small portions. Always opt for the fresh, raw version, in staid of the over-salted candied nuts.

Other popular foods which are widely eaten are the avocados and the olives. They also have healthy fats in them, which are good for your hearth and your cholesterol levels. Extra virgin olive oil is a must have on the table, and in the kitchen. You can use it to cook all your meals, or you can have it with your favorite salad too. Both extra virgin and virgin olive oil have protective and healthy fats, and the highest levels of protective plant compounds, which have antioxidant effects. There are many benefits associated with the fat from nuts, as well. They contain the beneficial linolenic acid, which is a type of Omega 3 acid. This type of acid helps lower your triglyceride levels, and may even decrease the clotting of the blood as well as your chances of a heart attack.

Fish, such as lake trout, sardines, tuna, salmon, and herring also have an abundance of Omega 3 acids, and that is why they are quite present in this diet.  Try grilling your fish in staid of frying it, as it is healthier, it tastes better, and it doesn’t require you to clean up so much after. If you do enjoy fried fish that much, what you can do I sauté the fish with lots of herbs, and use only a bit of oil.

Wine is a very popular alcohol in the Mediterranean region, and people are used to drinking a glass or two with their lunch or dinner. Many have debated on the issue of alcohol consumption, as some believe it can become a health problem if it’s not taken in moderation. Nonetheless, if you do drink it in moderation, you’ll be getting nothing but benefits. Your health and mood will improve, and your heart will too, as wine has even been linked with a reduced risk of heart disease. This diet includes wine in moderation, which means around 5 ounces (150 milliliters) for women, and men above 65 years of age, and up to 10 ounces (300 milliliters) for men up to 65 years of age.

Note: if you have a history of alcohol abuse in your family, or are aware that you have problems limiting your alcohol intake, than try to reframe from drinking all together.

Let’s sum it all up, shall we?

You can eat:

  • Fruits and vegetables
  • Dairy (especially yogurt, kefir and cheese)
  • Potatoes
  • Whole grain cereals, rice, and pasta
  • Beans
  • Lentils
  • Nuts and seeds, especially: cashews, walnuts, almonds and pistachios.
  • Natural peanut butter
  • Poultry, fish and eggs
  • Good fats (olives, extra virgin olive oil, coconut oil, nuts, seeds, avocados, butter and so on.)
  • Herbs and spices
  • Red wine ( one or two glasses with dinner)

Mediterranean Diet: How To Start This Healthy Meal Plan

You can occasionally eat:

  • Homemade sweets
  • Red meat, especially sausage, bacon and all other meats which are high in fats.
  • High fat dairy products

You have to eliminate:

  • Table sugar, ice cream, candies
  • Store bought processed and unhealthy meals
  • Fast food (sausages, hamburgers, hot dogs)
  • Sodas and other canned drinks
  • Canned foods
  • Salty snacks
  • Pastries
  • Refined grains
  • Refined oils
  • Butter and margarine
  • Anything that’s labeled “low fat”, “fat free”, or “diet”

A sample menu to get you started

Here is a sample menu that might be helpful and will get you started on the diet. Later on you’ll be free to combine the products freely, and make as many dishes with them as you wish, but for now let’s see a few examples of what you may eat.

Breakfast

  • Greek yogurt with berries and oats.
  • Oatmeal with dark chocolate and sliced strawberries.
  • Oatmeal with nuts and berries.
  • Omelet with sliced up vegetables and onions, along with a piece of whole wheat bread.
  • Scrambled eggs with a tomato salad, and a piece of whole wheat toast.
  • Omelet with mushrooms and olives.

Lunch

  • Pizza made with whole wheat flour, topped with sliced veggies, cheese and olives.
  • Grilled fish with steamed potatoes.
  • Mediterranean lasagna
  • Cheese and veggie sandwich
  • Whole grain sandwich with tomatoes, cheese and mushrooms.
  • Grilled chicken, asparagus and mushrooms with one stuffed potato.

Dinner

  • Tuna salad with olive oil and an apple for dessert.
  • Tomato salad with olives and cheese.
  • Mediterranean lasagna.
  • Steamed salmon and veggies with brown rice.
  • Kefir with 2 pieces of whole wheat toast.
  • Grilled fish or lamb with a steamed or baked potato.

What are the benefits

  1. The diet is low in processed junk food, and suggest you avoid processed sugars, sodas, sugary drinks and high fructose corn syrup. It also suggest eating healthy and natural substitutes, like: honey, herbs, olive or coconut oil, which you can add in all of your meals, as much as you’d like.
  2. The diet is good for people with dietary restrictions, too. Vegetarians, and people with certain allergies can also be on the diet, as long as they exclude those foods they cannot eat.
  3. The diet helps you lose those few extra pounds in a natural and healthy way, without stressing the body. It also promises that you won’t put on the lost weight again as long as you don’t return to your bad habits, and immediately forget all the things this diet thought you.
  4. There is room for different interpretation of the diet, as you can combine those products to make yourself any meal you’d like.
  5. You will see huge improvements to your health. You will lower your risk of heart diseases, as you will be taking in more Omega 3 acids than before. Olive oil and wine are also your friends on this diet and will help you lower hypertension.
  6. It will help you beat cancer. How can this be true? – You might ask. Well according to the European Journal of Cancer prevention it’s the ratio between omega 3 and omega 6 acids what does the trick. What also contributes to this are the increased amounts of fiber you’ll be eating, as well as antioxidants and polyphenols, which can be found in olive oil, wine, fruits and veggies. Many researchers even claim that natural olive oil may even be a hidden cure for cancer, as it lowers inflammation and reduces oxidation of cells.
  7. This diet is a very good choice for diabetics, as it helps control the levels of insulin in the cells and helps people lose weight in a healthy way, without starving, or stressing the body out. It is a diet that allows for a very low sugar intake and urges everyone to buy fresh, raw produce. It is also rich in protein, fruits, and veggies, helping you avoid weight gain, while controlling your hunger and appetite at the same time.
  8. This diet has also been known to improve mood and preserve memory, indirectly helping treat Parkinson’s and Alzheimer’s disease in a natural way. And believe it or not, but healthy fats, oils and a lot of veggies and fruits are to thank! They help battle the harmful effects that exposure to free radicals, toxins and poor diets have caused. It can also be said that this way of dieting is a good way to release and free your body from stress, in a natural and healthy way, since we all know how chronic stress can contribute to your health and well-being in a negative way.
  9. This diet might even help you live longer! That shouldn’t even be any news to you now that you know all the other known benefits of the diet, including battling cancer, Parkinson’s and Alzheimer’s disease, heart disease, and even diabetes. Studies have confirmed multiple times now, that saturated fats are the blame for many diseases, including cognitive, inflammatory and heart diseases.

Mediterranean Diet: How To Start This Healthy Meal Plan

Common mistakes people make

One of the most common mistake people make is expect fast and drastic results, and when they fail to see them they simply give up. You need to be more patient and committed because nothing comes easy, and you have to expect a few bumps on the road. What you also have to have in mind is that not all bodies and not all metabolisms are the same, nor they react the same way, and that is why you have to avoid making comparisons with other people. This is crucial, and will save you a lot of self-doubt and hesitation.

Counting calories is another frequent mistake that you should avoid. Counting calories isn’t doing you any good, and in staid of focusing on that you should leave your own body decide, read the signals and eat as much as your body needs, and no more. In order to avoid overeating and binge eating you should always try to eat all your meals sitting down, rather than standing up, as it usually takes your brain 20 minutes in order to send your brain signals that you are full.

Don’t be scared if you’ve actually put in some weight, as this can sometimes happen while you’re dieting, especially if you incorporate an extensive work-out too. What actually happens is you lose fat, but you put on muscle weight, which can never be a bad thing, right?

You should also have in mind that the BMI (body mass index) can sometimes be wrong, as it may be difficult to diagnose if a person is overweight or obese simply by using their weight and height. Sometimes you need more facts and measurements, as a “big boned” individual, for example, may weigh more, but that won’t always mean that he or she is overweight.

Final thoughts

This diet may be the best prescription any doctor could give you. It promises a long and healthy life, without so much stress. It helps you manage your blood sugar levels, your blood pressure and your cholesterol, and is also said to help fight many other serious diseases, such as: Parkinson’s and Alzheimer’s disease. A huge plus is that the diet is not at all monotonous, and it offers a lot of food options for you to choose from. It should not even be seen as a diet, but as a way of life, as many people in the Mediterranean region have lived by it for centuries.

 

DaliborHEALTHY FOODS
What people think of when they hear the word diet are most often the words: hard, restrictive, hunger, and even pain. That’s because most diet are actually based on restriction and sometimes even starvation. The way they help you achieve their promises is through unhealthy and rigorous ways. The...
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