Mediterranean diet | Benefits of Mediterranean diet | Traditional diet

Mediterranean diet

I am sure you are going to get amazed by the benefits of the Mediterranean diet.  There are tons and tons of benefits with the Mediterranean diet.  Every doctor and nutritionist suggestion is to follow this diet to have a healthy and happy life.  This diet does many good things for your organs, especially for Cardiovascular patients.  Let see in detail about the Mediterranean diet.

What is Mediterranean diet?

This Traditional Diet came into the habit from the Coastal Countries Cuisines.  Mediterranean countries like Greece, Spain, Italy, France, and Northern Africa.  This diet completely emphasizes the Green leaves, Fruits, Vegetables, whole grains, legumes some healthy fishes, little white and red meat, few eggs and occasional red wine. It ignores Dairy products.  Mediterranean Diet has Healthy Fats so automatically there will be no word for Cardiac Blockage. 

Mediterranean diet and Cardio Vascular Health

The connection between both was uncovered by the doctors and Medical Professionals by the University of Barcelona.  In that camp over 7000 of people who are overweight, smokers or diabetic were made to follow this diet.  And surprisingly they found 30% of risk reduction in cardiovascular disease.

Mediterranean diet and Cardio Vascular Health
Mediterranean diet and Cardio Vascular Health

You don’t want to keep a count on Calorie

For this Meal plan, you don’t want a Calorie counter to Count how much you eat.  Eat Fish instead of red meat and olive oil instead of Butter.  You can have Nuts but not more than a handful a day.  You can have wine but in a moderate amount.  Have Grain Bread instead of White Flour Bread.  Grain bread is healthier than white flour bread. 

You don’t want to keep a count on Calorie
You don’t want to keep a count on Calorie

Fights against Diabetes and Cancer

There is no Hidden Fat in this diet just like processed foods.  These fresh foods help in fighting diseases from Diabetes to Cancer.  At the same time, you get a lot of Menu in this diet.  Not only Greek and Italian, there comes Spain, Turkey, and Morocco, etc.  Always choose the menu with more veggies and fruits and less meat and no dairy products.

Fights against Diabetes and Cancer
Fights against Diabetes and Cancer

Their Spicy nature adds taste to your Food

Bay leaves, Coriander, Pepper, Garlic, Cinnamon.  Many spices are Antioxidant in nature, and they help in increasing your Immunity and fight against body diseases.  You don’t even need to add salt; spices do that work for you.  More than that it is easy to prepare this diet. 

Their Spicy nature adds taste to your Food
Their Spicy nature adds taste to your Food

Red wine is better than White

The people in the Mediterranean prefer a glass of wine with their food.  It is enough one glass for women and two glass for men.  It varies according to their weight, and body support.  Always Red wine is good for your heart than white.  Consult your Doctor before adding wine to your body.

Red wine is better than White
Red wine is better than White

You can Maintain your weight/ Loss your Weight

You can maintain your Weight as it is.  Or if you want to lose weight you can easily get your weight down with this diet.  Because these foods are rich in healthy fats that don’t cause or add any unwanted fat to your Body.  Regular exercise combined with a proper Mediterranean diet helps you to reach your goal with meal cheat days.

You can Maintain your weight Loss your Weight
You can Maintain your weight Loss your Weight

Good for your Heart

Each and everything in this diet helps you to keep your heart healthy and takes care of your heart.  Veggies and Fruits help your Arteries to be clear and help you to stay away from cardiac-related diseases.

Good for your Heart
Good for your Heart

It keeps you active for the whole day

It is good for the brain too.  The fresh food gives you energy for the whole day.  When you eat packaged and stored foods you get addicted to it and that makes your brain to be lazy and not good for your heart.  Eating fresh fruits and veggies always keep you young and active.

It keeps you active for the whole day
It keeps you active for the whole day

Live Longer by following this Diet

This diet is full of Antioxidants and has no bad cholesterol in it.  In research done with a group of women, they found that the woman who follows a strict Mediterranean diet is 28% least prone to heart disease.  The antioxidant called hydroxytyrosol which is said to be the best diet plan and that is present in fruits & nuts and that helps in repairing the damage caused to the heart by free radicals.

Live Longer by following this Diet
Live Longer by following this Diet

Eat more food that is rich in Fiber and Protein

Eat more legumes…that gives you a lot of protein and fiber and less in fat.  This includes Chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, navy beans.  These bean types contain minerals like iron, magnesium, manganese, copper, phosphorus,  etc…and vitamins like B1(THIAMINE), Vitamin B9(FOLATE), Vitamin B2(RIBOFLAVIN), Vitamin B3(NIACIN) Vitamin K, Vitamin E and most importantly they have completely saturated fat.

Eat more food that is rich in Fiber and Protein
Eat more food that is rich in Fiber and Protein

Wine is good only when you follow Moderate Intake

Everyone thinks that drinking too much wine is good for health.  But that is the Common mistake most of the people make.  Drinking is wine is good only when the level is moderate.  Alcohol (i.e) red wine is only a part of the diet.  You can have that at the level of one glass during your party celebration, always keep in mind wine is good for your heart and health only when it doesn’t cross its level.

Wine is good only when you follow Moderate Intake
Wine is good only when you follow Moderate Intake

Keep meat in Meet

Try to have more vegetarian based food and avoid Meat.  If you are a die-hard lover of Meat and you can’t avoid that in your diet, but you’re suggested to follow veggies and to avoid meat, you can start from a small level of ignorance.  Instead of twice a week, you can have once in a week.  And reduce that to complete vegetarian in the following month.  Make meat as a rare menu in your diet.

Keep meat in Meet
Keep meat in Meet

Avoid Dairy Products

Like meat, making this a rare menu in your food diet.  You can have but in very little amount.  The sugar content in the dairy product is not at all allowed in the Mediterranean diet.  If you want to get complete benefit of this diet you must follow each small little thing in your daily life.  Don’t make excuses in your diet and there must be no cheat day in your diet from the second week of your diet start date, but you can opt for unsweetened almond milk.

Avoid Dairy Products
Avoid Dairy Products

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