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Mediterranean diet – End to end Detail

People are going crazy for the Mediterranean diet these days because it not just keeps you fit but also leads to decreased risk towards heart diseases , Cancer incidence  and diabetes etc.

This Mediterranean diet article gives end to end information about what is Mediterranean diet, why this is called so, benefit, side effect and categories like The ‘green’ Mediterranean diet or the Mediterranean diet includes non veg based on your choice.

What is Mediterranean diet & why this is called so

The Mediterranean diet is generally high in Fruits, vegetables, Whole grains, nuts, Garlic and olive oil. Though the Mediterranean diet is mostly focused as a green diet, yet seafood can be added to the diet with strictly no red meat.

And you must know the Mediterranean diet is derived from traditional cuisines from countries at the border of the Mediterranean sea like France Greece and Italy etc..

Benefits of Mediterranean diet

The Mediterranean diet has a wide range of benefits like reducing risk to heart diseases, reducing risk of stroke especially for women, cure for diabetes, cancer and of course weight loss.  
But generally people extensively use this diet for weight loss Benefit, Nutrition Benefit and Cardiovascular Benefits.

Weight Loss Benefits of the Mediterranean Diet

The Mediterranean diet has been shown to have a wealth of weight loss benefits.

Since the diet includes mainly fruits, vegetables, whole grains, legumes and olive oil, which means you’re getting plenty of nutrients, antioxidants and fiber, all of which help to promote weight loss. In fact, research has shown that people who follow a Mediterranean diet are more likely to lose weight and keep it off than those who don’t.

But it’s not just the types of foods you eat that make the Mediterranean diet so effective for weight loss. It’s also the way you eat them. The diet encourages portion control and discourages eating late at night or snacking between meals. Well  the ultimate focus on quality over quantity means you’re getting more bang for your caloric buck.

Nutrition Benefits of the Mediterranean Diet

The Mediterranean diet is sourced from traditional eating habits of people living in countries around the Mediterranean Sea (a connection to the Atlantic Ocean). It’s a healthy way of eating that has been linked to a lower risk of heart disease, stroke, cancer and other diseases.

The main components of the Mediterranean diet are green veggies like fruits, vegetables, whole grains, legumes, nuts and seeds, healthy fats like olive oil and moderate amounts of fish and dairy products.

This way of eating is beneficial because it is high in fiber, antioxidants and healthy fats, and low in unhealthy processed foods. The Mediterranean diet also includes plenty of Omega-3 fatty acids, which are important for maintaining good health.

Cardiovascular Benefits of the Mediterranean Diet

The Mediterranean diet has long been recognized for its many health benefits, and one of these is its ability to reduce the risk of cardiovascular disease. Studies suggest that this diet helps lower bad cholesterol levels and reduce inflammation, which can help reduce the risk of heart attack and stroke.

In addition, studies have also found that consuming a diet with high levels of unsaturated fatty acids (like those found in olive oil) is beneficial for your heart health. These fats are thought to be beneficial because they can help regulate blood pressure, lower cholesterol levels, and improve artery health.

Moreover the Mediterranean diet is rich in dietary fiber and antioxidants which are believed to reduce inflammation in the body. Fiber helps to increase your feelings of fullness, boost digestive health, and reduce blood sugar levels. Antioxidants protect your cells from damage caused by free radicals which can lead to diseases such as cancer, making them an important part of any healthy diet.

Categories of Mediterranean diet

Based on your requirement the diet plan is categorized into two. First one is the ‘green’ Mediterranean diet and the other being the Mediterranean diet with non veggies like fish and egg included.

What Is the Green Mediterranean Diet?

The green Mediterranean diet is a healthful way of eating that has been around for centuries. It is based on the traditional dietary patterns of people living in the Mediterranean region, which is known for its abundance of fresh fruits, vegetables, legumes, whole grains, fish, and healthy fats.

The focus of the green Mediterranean diet is on consuming nutrient-rich foods that provide a wide variety of health benefits. These include reducing the risk of heart disease, improving cognitive function, preventing cancer, and losing weight.

Food with ‘green’ Mediterranean diet

So what food should you be eating on a green Mediterranean diet? Well, the focus should be on plant-based green foods such as fruits, vegetables, legumes, nuts, and seeds. The objective is to include a variety of different colored vegetables and fruits so that you get a wide range of vitamins, minerals and antioxidants. Examples include spinach, tomatoes, peppers and berries.

It’s really important to cut out processed foods from your diet in favor of whole grains such as bulgur wheat, quinoa or barley which add fiber and nutrients to meals. Lastly, adding herbs and spices will not only make meals more flavorful but provide additional health benefits too! So it is always recommended to go with the ‘green’ Mediterranean diet.




The ‘non green’ or non veg Mediterranean diet

Well the Mediterranean diet is considered as a green diet but having said that it is impossible for a meat lover to switch to a green diet overnight. So keeping that in mind we got a balanced Mediterranean diet which will include both green and non green diet.

Food with ‘non green’ Mediterranean diet

The so-called fish or meat Mediterranean diet is one that includes plenty of meat and cheese. The focus is on fresh, whole ingredients, with an emphasis on fruits, vegetables, legumes, nuts and olive oil. But while this diet is technically vegetarian, it’s not as healthy as the traditional, green plant-based Mediterranean diet.

That’s because the non veg Mediterranean diet relies too heavily on animal products and processed foods. And unlike the plant-based version, it doesn’t include key components like whole grains, legumes and healthy fats. As a result, it can actually lead to weight gain and other health problems. So try to reduce the fish and meat slowly from the diet plan.

Are Eggs and Fish on the Mediterranean diet?

If you’re wondering if eggs and fish are allowed on the Mediterranean Diet then yes, both are allowed. This diet is slightly different from other diets in that it encourages the inclusion of eggs and fish as sources of protein.

Eggs can be a great way to get some extra protein in your diet. They are high in proteins and low in calories, making them an ideal addition to any meal. And, if you can find healthy free-range eggs, even better!

Fish is also encouraged on this diet because it’s rich in Omega 3 fatty acids. This type of fat helps to reduce inflammation, improve cardiovascular health, and promote brain health. Salmon, tuna, sardines, mackerel and trout are all great options when it comes to choosing the best type of fish for a Mediterranean Diet.

What Are the Best Beverages to Enjoy With the Mediterranean Diet?

Water, water, water. It’s no secret that hydrated skin is happy skin, and this rings especially true when following the Mediterranean diet. All those delicious fruits and vegetables are sure to pack a punch, so make sure you’re drinking plenty of water to wash it all down (and to help your body flush out any toxins).

But that’s not all! The Mediterranean diet is all about enjoying life, which is why we recommend rounding out your beverage choices with a glass of red wine, cup of tea or coffee, or cold-pressed juice. Each has its own unique benefits that pair perfectly with the healthy foods of the Mediterranean diet.

One line summary with Mediterranean Diet

If you are with a green Mediterranean Diet then keep going, you are on track. Ah, if you are a meat and fish lover then it is advisable to reduce the non green portion slowly.


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