Mediterranean Diet Guide | POPSUGAR Fitness

The Mediterranean diet is appreciated worldwide, in part because it does not look like a diet at all. Although delicious vegetable protein, a delicious fish and an abundance of fresh fruits and vegetables are part of the program, you can eat your share of cereals while eating a Mediterranean diet, and even a glass of red wine or red meat at l & # 39; occasion. And you will do it by reaping major benefits. The Mediterranean diet has proven effective for weight loss and can even protect against diseases and prolong your life. Curious to find out more? Here, a dietitian answers the most common questions.

What is the Mediterranean diet?

Although the Mediterranean diet has only gained popularity in recent years, its roots go back several decades. "The Mediterranean diet is a food model inspired by the countries of the Mediterranean region," said POPSUGAR Laura Yautz, RD, owner of Being Nutritious LLC in Pittsburgh, PA. "It was discovered in the mid-1900s that people [who lived there] often seemed to lead a longer and healthier life than the average. "So do not be surprised that the Mediterranean diet is limited to much more than what a person eats." way of life. At that time, people in the area moved their bodies in typical daily routines, took life at a slower pace, were less stressed, and had strong family and community ties, "Laura explained.

What are the benefits of the Mediterranean diet?

What we have learned since then has shed light on the link between the Mediterranean diet and a longer life. Although it's best known for reducing the risk of heart disease (a benefit widely attributed to heart-healthy fats such as olive oil, nuts and avocado), Laura explained that the Mediterranean diet could also help protect against cancer and type 2 diabetes. Degenerative diseases such as Alzheimer's disease. In terms of immediate benefits, you can "lose weight, have more energy and be more regular," Laura said. "People also generally find that they eat less food while being less hungry." (Read: fewer calories and cravings.)

What can you eat on the Mediterranean diet?

Many people find that the Mediterranean diet is much easier to follow than other healthy diets, because of the abundance of foods you can eat. Vegetables, fruits, whole grains and legumes that are not part of the diet are the core of the diet and can be consumed with every meal. Fish and seafood is a solid source of protein that you should try to eat twice a week or more. Other animal proteins should be consumed in moderation, with red meat being served sparingly. Healthy fats are also essential to the Mediterranean diet. These include olive oil, avocado, nuts and seeds, which should replace less virtuous fats (such as dairy products and butter) as often as possible. "Even though healthy fats are a staple in the diet, portion control is essential if you're watching your weight," Laura said. "A tablespoon of olive oil makes up about 120 calories and can be added quickly!" Try filling half of your plate with a quarter of whole grains and a quarter of lean protein, just adding a small amount of fat for a consistent meal.