Mediterranean Diet: What it is, Benefits and what it Consists of (with example menu)

The Mediterranean diet is based on the consumption of fresh and natural foods such as olive oil, fruits, vegetables, legumes, nuts, vinegar, cereals, fish, milk, and cheese, being necessary to avoid industrialized products such as sausages, frozen and prefabricated food.

This diet is really a type of diet that helps change lifestyle, and it is not always necessary to be low in calories to help lose weight, as it naturally helps improve metabolism and promote weight control.

How to do the Mediterranean Diet

To make the Mediterranean diet, the diet should be altered as follows: 

1. Avoid Industrialized Products

The food must be in greater proportion based on natural products, mainly of vegetable origins such as olive oil, brown rice, soybeans, eggs, and milk.

Removing industrialized products will help reduce the production of toxins in the body, reduce inflammation and combat fluid retention, naturally helping to reduce swelling.

2. Eat Fish

Fish should be consumed at least 3 times a week, as they are sources of protein and good fats such as omega-3, which acts as an anti-inflammatory, helping to relieve joint pain, improve blood circulation, increase good cholesterol and Decrease the bad and prevents heart disease. Know the  Benefits of eating foods rich in omega-3.

3. Olive oil and Good Fats

Olive oil and vegetable oils such as canola and flaxseed oil are rich in good fats for the heart, helping to control cholesterol and prevent cardiovascular disease. To get the benefits, you should add olive oil in ready meals, consuming a maximum of 2 tablespoons per day.

Other sources of good fats are olives and nuts such as peanuts, nuts, almonds, and hazelnuts, which should be consumed 1 to 2 servings per day. See how to choose the best olive oil.

4. Whole Foods

The Mediterranean diet is rich in whole foods that include: cereals such as oats, rye, and barley; Integral rice; wheat pasta; and whole-grain bread, which are foods rich in fibers, vitamins, and minerals that improve the functioning of the body, fight constipation and decrease the absorption of sugars and fats in the intestine.

In addition to this, it is also rich in grains with high protein content such as beans, soybeans, and chickpeas, which also help strengthen muscles and improve metabolism.


5. Fruits and Vegetables

Increasing the consumption of fruits and vegetables is a very important point in this diet, since they provide fibers, vitamins, and minerals for the body, causing a greater feeling of satiety and favoring weight loss. See recipes for  7 Juices detox to lose weight and cleanse the body.

6. Skim Milk and Derivatives

To improve food and reduce fat consumption, you should prefer the use of skim milk, plain yogurt and white cheeses such as ricotta and cottage, or choose the low-fat versions of the products, always being careful to read the nutritional labeling.

7. Wine

Drinking 30 cc of wine daily is shown to help heart health, due to its high content of polyphenols such as resveratrol, a substance rich in antioxidants, which helps take care of blood vessels. Alcohol should be drunk in moderation. Excessive alcohol has negative health effects.

Mediterranean Diet Menu

Here is an example 3-day menu of a Mediterranean diet:


Foods

Breakfast

Day 1
1 glass of skim milk + 1 whole wheat bread with ricotta seasoned with herbs + 1 slice of papaya
Day 2
Banana and apple smoothie made with skim milk + 2 tablespoons oatmeal
Day 3
Oatmeal made with 200 ml of skim milk + 2 tablespoons of oat flakes + 1 tablespoon of cocoa

Morning Snack

Day 1
3 rice toasts + 1 tsp of butter + 10 units of peanut
Day 2
1 glass of green cabbage, lemon and carrot juice + 4 Maria or cornstarch cookies
Day 3
1 plain yogurt + 1 teaspoon of chia seeds

Lunch Dinner

Day 1
1/2 grilled salmon wheel + 2 cooked potatoes + 2 tablespoons peas + lettuce, tomato and purple onion salad + 1 pear
Day 2
1 grilled chicken fillet with natural tomato sauce + 4 tablespoons brown rice + 2 tablespoons beans + cabbage salad, grated carrots and grated beets + 1 pineapple slice
Day 3
Pasta with tuna in pesto sauce, using integral pasta + sauteed cabbage salad with onion, garlic and eggplant + 1 orange

Afternoon Snack

Day 1
1 plain yogurt + 1 teaspoon of flaxseed + 1 tapioca with light cheese + 1 banana
Day 2
1 plain yogurt + 10 strawberries + 6 almonds
Day 3
1 glass of beet, carrot, ginger, lemon and apple juice + 1 whole wheat bread with ricotta cheese


This menu should be prepared using preferably fresh vegetables and fruits, it is also important to add 1 teaspoon of olive oil to the lunch plate and one at dinner. See other tips to lose weight in: Exercises and diet to lose belly in 1 week.


Benefits of the Mediterranean Diet 

The Mediterranean diet is not just a diet to lose weight, it is more a lifestyle that is present in countries around the Mediterranean Sea. Its main health benefits are:

• Lower risk of developing cardiovascular diseases, cancer, diabetes, and degenerative diseases;
• It protects the organism from atherosclerosis and thrombosis;
• It is a cheaper version;
• It contains more nutrients than industrialized foods, providing a greater amount of vitamins and minerals; 
• It makes the diet more varied, being excellent for children's palate, making it easier for them to eat vegetables and salads. 

To lead the lifestyle of the Mediterranean diet, fruits and foods of plant origin, fresh, unprocessed, of the time and preferably locally produced, should be consumed daily. It is preferable to buy them in small markets or fruit shops.