If you are looking for healthy diet to improve and promote healthy body, Mediterranean diet is one of common recommendations you need to prioritize on your top list. Many studies report that this kind of healthy diet is linked to a lot of health benefits. And even if you are looking for diet to help lose your excessive weight and maintain your healthy weight in long term, it also can be a good choice.
As the name implies, the term of Mediterranean diet itself is derived from a simply way of life of residents /people along the cost of Mediterranean that can lead to healthy lives in long term. Overall, it is a kind of well-balanced diet that can be great to promote wellness and health.
Sticking and following with this kind of diet is not too difficult, particularly true if you seriously want to have better wellness and health. Many experts say that it is great choice of diet where great taste meets good health.
What does a Mediterranean diet consist of? This is one of the most frequently asked questions you can find on internet, but actually there is no single formula to describe foods or beverages that you need to include into this kind of diet.
The answer can vary from region to region. For instance, the cultural preferences and food availability can vary for each region across Europe and America. Therefore, each region can make a customization that meets the food availability but stay on the same goal.
In general, this diet is commonly focused on eating foods low in saturated fats (unhealthy fats) and rich in fiber and other essential nutrients (particularly such as minerals, vitamins, antioxidants and other essential micronutrients).
It also often involves some non-processed foods such as seasonal and fresh whole foods. If there are some processed foods, they are not in deep-fried – typically, foods with preparation methods go to become simple.
Other common foods of Mediterranean diet include olive oil, fresh vegetables & fruits, nuts, whole grains, fish and olives. You can also choose some wines, yogurt, cheese, and even poultry. But for meat and sodium should be restricted or consumed only in small amounts!
Overall, fewer animal foods and more plant foods may be the major rule in this kind of diet.
But for healthy animal foods such as salmon, skinless breast chicken, etc – you can eat them in moderation, because these foods also contain a lot of essential nutrients for your body. Furthermore, don’t forget to stick with a wide variety of healthy foods in the diet!
For instance is yummy Spanish dish paella. It is rich in vegetables, some seafood, rice, and also rich in broth & olive oil. Sausage and chicken may also be found in Spanish dish paella, but in small amounts.
Another thing you need to concern is not only about foods that you eat. The Mediterranean diet also includes the healthy lifestyles of living along the Mediterranean. People who live along this region also have plenty of physical activity.
Therefore, don’t forget to keep moving by having a regular exercise if you stick with this kind of diet! In other words, if your concern is also to help reduce the excessive pounds of your weight or just to keep maintain your healthy weight – you need to stick with a whole package of Mediterranean diet which exercise is one of important parts of the plan.
Your body needs to have plenty of muscles to burn more pounds of your weight. Without adequate muscles that you build from exercise, losing weight can be more difficult if you only rely on the diet alone.
There are some scientific evidences confirm that this kind of diet also can be effective enough to help lose weight. But again, many of these studies also conclude that being physically active is still needed to burn more pounds of weight.
So for the best result, sticking with nutritious diet made up mainly of healthy & whole foods along with regular exercise is recommended.
If you have a plan with the Mediterranean-type diet to help reach the goal of your weight loss, there a lot of options you can explore. For instance, along with your regular exercise, you can choose to stick with diet low in refined grains, low in red meat or other meat products, and high in plant foods.
And if you love drinking wines or alcohols – make sure you drink them in moderate amounts!
While American diet is typically rich in sugars, refined carbohydrates and also red meats, the Mediterranean diet is commonly rich in healthy foods such as vegetables, fruits, and whole grains – as noted before.
But in general, both kinds of diets use fat for the major source of calories. As well we know, foods with saturated fats are commonly often found in American diet. Furthermore, a wide variety of processed foods is also pretty common in American diet.
On the other hand, monounsaturated fats (healthy fat) are typically more common in Mediterranean diet. This kind of fat intake may be the major significant difference in both of diets.
As mentioned before, olive oil is pretty common found in this kind of diet. This healthy oil can bring a lot of health benefits – and one of benefits is to provide monounsaturated fats that can be great to the health of your heart. It can help control your cholesterol which then can help reduce your risk of having cardiovascular diseases.
However, there is still no any scientific evidence to confirm the effectiveness of monounsaturated fats alone to prevent heart disease or other cardiovascular diseases. For your best chance, you still need to get plenty of physical activity and stick with other healthy lifestyles, including eating other healthy foods.