The Mediterranean diet is a very healthy alternative to many other weight loss diets. As the name suggests, it’s based on the style of nutrition known in the Mediterranean countries. We therefore find in it fresh vegetables, but also seafood and fish. It’s very easy to digest, tasty and contains many interesting products.
What to eat in the Mediterranean diet?
– Vegetables – tomatoes, lettuces, red onions, peppers, olives – a source of vitamins
– Fruits – mandarins, apples
– Carbohydrates – grain, pasta, dark bread, which also contains zinc
– Dairy products – Greek type yoghurts, skim milk
– Protein – in the form of seafood, fish
– Red wine – dry or semi-dry
Mediterranean diet – prohibited products
Just like any healthy diet, the Mediterranean diet is focused on the principles of completely eliminating specific products from the everyday menu. Therefore, we should avoid mainly sweets, processed products, white bread, fruit juices (they can be sweetened with large amounts of sugar), fatty meat (e.g. pork).
The benefits of the Mediterranean diet
This type of nutrition, due to the fact that we eat buckwheat and dark bread (a source of slowly absorbed carbohydrates), gives our body the necessary amount of energy. The Mediterranean diet is very easy to digest, not only because it eliminates hard to digest foods such as red meat and bacon, but also teaches us a new style of cooking. It forces us steaming and frying without using fat. Thanks to this thermal treatment, the food is lighter and better absorbed.
This style of nutrition is especially recommended for people who are overweight and have an elevated sugar level, but also for the elderly, who should take care of the proper cholesterol level in the blood due to the lower efficiency of the heart and frequent problems with the appearance of atherosclerotic plaques. Due to its simplicity and the fact that it does not require unnecessary effort when preparing dishes, it’s a great solution for people who do not have a lot of culinary experience. Due to the fact that it’s easily digestible, it’s recommended for those who suffer from digestive system problems.
The Mediterranean diet is also a lifestyle that shows us how to enjoy the food and how to enjoy its taste. It rejects easy solutions in the form of quick dishes or dishes reheated in the microwave. It praises the meals prepared at home and eaten with relatives.
Mediterranean diet – an example menu
Dark bread, tomatoes, peppers, mandarins, goat’s cheese
Fruit salad, herbal tea
Fish baked in currants, salad with feta cheese or gorgonzola, tomatoes, olive oil, cashews, penne pasta
Lettuce with fresh vegetables and a handful of shrimps
Lamb cutlet, bulgur grits, black olives, a glass of red wine.
Of course, do not forget to hydrate and drink a minimum of 2 litres of water a day. The diet will help us lose weight, and thanks to regular meals, we will regulate the level of sugar in the blood. We will also learn how to choose fresh and healthy products that will help us to get a better figure and maintain a great mood. Compared with other diets, it’s not very restrictive and limits only the intake of highly processed products and sweets, which very quickly raise our glucose level.