There are a wide range of diet plans that you will have the chance to choose from. The Mediterranean diet meal plan has become a very popular diet plan that millions are following. Many view it as more than a diet and more of a way of life. The reason for the name ‘Mediterranean diet ‘is mainly because the Mediterranean countries such as Spain, Greece and Italy is where the foundation of the diet originated. Years ago, people in these countries were very careful with their health and followed a strict diet throughout their lives.
There are many reasons why many today have come to love this particular diet plan. Mediterranean diet weight loss regimen has proved to be very effective for many. This being the very purpose of many finding the right diet plan is a good reason for you to want to try it.
Other than the weight loss benefits, you will be sure to have better skin and a body that functions better. The kind of food that is introduced in this diet plan makes sure that you get the complete set of nutrients which makes metabolism easier on your body’s part.
Serious health problems such as cancer and heart problems can also be greatly reduced with the strict compliance to the Mediterranean diet. Even incidences of diseases such as Parkinson’s and Alzheimer’s were reduced.
Mediterranean diet foods
Basically, the diet employs the basic healthy eating while adding some red wine and olive oil. Here is a quick outline of the kind of food that is taken in this kind of diet.
- Flavorings are replaced by natural herbs and spices
- Leafy vegetables play the main part of the diet. Fruits, vegetables and nuts.
- Replacing oil with natural healthy fats such as olive oil
- Red meat only eaten once a month
- White meat (fish and Chicken) allowed as much as twice a week
These are the kinds of food that should make up your Mediterranean diet recipes. Along with making sure that your recipe contains the complete list of nutrients, it is also important that you eat with family and friends. It has been proven that such interaction with family can be a great factor to help you loose weight.
When creating Mediterranean diet menus, you should make sure that your recipe follows the Mediterranean diet pyramid. At the base of the pyramid is daily exercise. This is the very key to success in this diet plan. You should also get a hold of Mediterranean diet food list to help you remember all the kinds of food that you should include in your menu.
The kind of food that you can eat is divided into three main groups: those you can eat daily, once or twice a week and a few times a month.
Daily food
- Fiber from grains and beans. 20-30grams a day of both soluble and insoluble fat should be eaten
- Nuts and legumes can be good replacements for meat
- Olive oil. Since it is categorized as unsaturated fat, it is less likely to cause heart problems.
- Dairy products only in small portions as a source of calcium.
Weekly food
- Eggs. These have a high cholesterol content. A maximum of four eggs a week should be consumed.
- Sweets. Limit this as much as you can to avoid too much sugar in your system
Monthly food
- Red meat. Only about 12-16 ounces should be eaten each month. Also limit use of oil in preparation and opt for other menus such as boiling or steaming the meat.
The secret in this diet plan is mainly consistency and commitment. If followed religiously. Like the south beach diet, keeping out bad fats and carbs while replacing these with good carbs and fats is what makes this diet plan effective.
The Mediterranean diet has been said to increase life expectancy to about 70% if no unhealthy habits are practiced by the person. Keeping your body free from bad fats and making sure it has enough fibers and vitamins found in vegetables and fruits are the way to have a healthier lifestyle.