Mediterranean Diet Plan- The Ultimate Diet To Follow Now!

Earlier, people from different countries that bordered the Mediterranean Sea followed a traditional diet. These countries include Spain, Italy, Greece, and even France. Upon researching, researchers found that these people were quite healthy. The risk of chronic problems was quite low. Also, they lived healthier life than people from most other countries. What is more fascinating is that the diet does not contain any stringent rules. Fruits, Legumes, Vegetables and heart-healthy fats are the diverse foods that the Mediterranean diet includes. 

Studies also prove that the diet successfully helps with weight loss and prevents heart attacks. It may also help prevent premature death and Type 2 Diabetes. That is why anyone who wishes to do away with chronic problems can follow this diet plan. So, let us learn more about it as we read. 

A Brief About The Mediterranean Diet Plan

Heart diseases weren’t common in the Mediterranean regions of the world back in the 1950s. However, the U.S.A. experienced quite the contrary. This naturally aroused a sense of curiosity among individuals. Later it was found that the Mediterranean countries followed a healthy diet plan. Their diet was such that even strokes and other health problems were easily at bay. This is what made the Mediterranean diet plan famous.

An Elaborate Guide On The Benefits Of Mediterranean Diet Plan

1. Encourages Healthy Blood Sugar Levels

This diet plan contains a host of nutrient-dense foods. That is why it can help balance the blood sugar levels in the body. It will also help you against Type-2 Diabetes. Experts also suggest that the diet plan can successfully help in the reduction of fasting blood sugar levels. Apart from this, improvement in hemoglobin levels is also common. 

2. Better Heart Health 

Heart problems are common around us. Strokes and other heart problems can be quite a problem to deal with. A study had also created comparisons between low fat and the Mediterranean plan. Upon finding which was more beneficial, they spotted the Mediterranean was the clear winner. In fact, they realized that this diet plan was capable of slowing Plague buildup, which is a prime cause of heart diseases. 

3. Safeguards Brain Function

This diet plan is also useful for your brain health. One can also expect it to help combat cognitive decline with age. In fact, research also proves that this diet plan may help with lowering the risk of Dementia. It may also lower the risks of Alzheimer’s and cognitive impairment. 

What Are The Foods To Eat In A Mediterranean Diet?

It was found that the quantity of plant-based foods is higher than meat in this diet. However, you can consume seafood and fish twice a week. But you need to make sure that your concentration is not on the diet plan alone. You also have to give equal importance to physical activities. This will also help keep stress at bay and promote healthy living. 

Here are the important foods to eat in this diet- 

  • Legumes- Peanuts, Chickpeas, Lentils, Pulses
  • Poultry- Duck, Chicken, Turkey
  • Dairy- Yoghurt, Cheese, Milk
  • Fruits- Strawberries, Grapes, Apples, Bananas, Melons, and Figs
  • Healthy Fats- Avocados, Extra virgin Olive Oil
  • Eggs- Duck eggs, Chicken and Quail 
  • Whole Grains- Barley, Corn, Whole Wheat bread, and Brown Rice
  • Vegetables- Kale, Onions, Spinach, Cucumbers, Turnips
  • Seafood and Fish- Shrimp, Crab, Clams, Salmon
  • Spices and Herbs- Rosemary, Garlic, Mint, Basil

What Are The Foods To Restrict In This Diet?

  • Refined Grains- Tortillas, Crackers, Chips, and White bread
  • Refined Oils- Canola Oils, Grapeseed oil, Soybean oil 
  • Trans fats- Other processed foods, Margarine, and fried foods
  • Added Sugar- Candies, table sugar, baked goods, syrups 

What Are The Healthy Snacks To Consume?

  • A piece of fruit
  • Greek Yogurt
  • Mixed berries 
  • Grapes
  • Cottage Cheese with fresh fruit
  • Baby Carrot with Hummus
  • A handful of nuts
  • Hard-boiled eggs, preferably with Pepper and Salt
  • Chia Pudding
  • Apple slices with Almond Butter

Can You Eat Out During the Mediterranean Diet?

  • Add enough veggies to the order you make. 
  • Select seafood or fish as your main dish. 
  • Select Whole Grain bread with Olive oil. Try to avoid butter as far as possible. 

The Bottom Line 

The Mediterranean diet plan is an excellent way to say goodbye to chronic problems forever. Try out the guide we have given above and see how it helps you. If you want to create a stringent diet plan, you can also seek the help of an expert. They will be able to guide you better by creating a customized diet plan that brings the best results to you. So, why keep waiting? Start today and see the difference for yourself.