Yes I know you want to lose weight and you only want the best diet program out there that can truly help you lose significant pounds.
But what if I tell you that there is a diet regimen that exists for decades or even hundreds of years and is still considered today by many as the healthiest form of healthy eating?
If your answer is Mediterranean Diet, then you are correct!
In this article post, I will detail everything you need to know about Mediterranean Diet, why you should follow this regimen, foods to eat, the potential harmful effects and of course, the benefits.
So lets dive in and learn more about this popular dieting program.
What is Mediterranean Diet?
In simplest answer, Mediterranean Diet is a way of eating traditional foods from countries bordering the Mediterranean Sea, hence the name of this diet comes from.
Basically, there is no solid definition for this type of eating regimen. But is typically composed of high vegetables, fruits, whole grains, seeds, nuts and of course, olive oil – (1).
People in Italy and Greece back in the 1960’s were all used to this type of eating, At this time, unhealthy commercial fast food products have scorched the global market that affected human mortality rate.
Mediterranean Diet consists mainly the following foods:
- High vegetables, fruits, whole grains and healthy fatty foods
- Limited or weekly intake of fish, poultry, beans and eggs
- Limited or portions of dairy products
- Limited intake of grass fed meat
As expected, a high intake of fruits, vegetables and healthy fats will significantly improve your overall health and will help keep the pounds off.
Studies have shown that following Mediterranean Diet for a certain period can trigger natural weight loss, improve heart health, and prevents serious diseases such atherosclerosis, heart attacks, stroke, type 2 diabetes and premature death – (2).
But Mediterranean Diet is not just about following a specific sets of food, its about family sharing meals together, enjoying healthy glass of red wine and a regular dose physical activities at home.
So Why Follow Mediterranean Diet?
As mentioned above, the prevalent of chronic diseases have cause mankind to search for the best ways to prevent the declining health of our generation.
Back in the 60’s, coronary heart disease had already topped the list for the number one cause of deaths worldwide – (3).
And experts noticed that people in the Mediterranean region were exceptionally healthy compared to Americans, Asians and many others, and had a low risk of developing not just cardiovascular diseases, but also various lifestyle-related chronic diseases.
This data isn’t surprising at all as we all know that high fiber and healthy fat intake leads to good health. This is the reason why Mediterranean Diet is highly recommended by health organizations such as World Health Organization, Dietary Guidelines for Americans and many others, as one of the most ideal eating program on the planet – (4).
Here are the reasons why Mediterranean Diet is a healthy choice for you.
Promotes Healthy Fats
You cannot say that you are eating a Mediterranean Diet style of cuisine if there’s no healthy fats. These are mainstay requirements which contributed to a healthy cardiovascular system.
Unhealthy fats such as those saturated and trans fatty foods found on processed meats and commercial food products highly contributes to heart disease and cancers – (5).
The primary source of healthy fat for Mediterranean Diet is olive oil. The extra virgin olive oil provides monounsaturated fat which has been proven to help lower cholesterol levels (LDL).
Other known sources of healthy fats for this diet include nuts, seeds, and fish.
Fatty fish is also a good source of omega-3 fatty acids, which are known to help unclog bad arteries, and reduces inflammation in the body – (6).
Fish that are good sources of omega-3 includes mackerel, herring, sardines, salmon, tuna and many others.
More on Plants, Not Meat
Plant-based foods are the basics of Mediterranean Diet. You need to eat more vegetables, fruits, seeds, nuts, legumes, potatoes, whole grains, herbs, and fish (as mentioned above).
So meals are focused on these food groups, more plants than meat. It would be a challenge for you if you are used to eat chicken, pork, bacons and fried meats.
But occasionally, you can still have moderate amounts of dairy, poultry, eggs and even seafoods.
However, you are not encouraged to eat red meat daily, though you can eat moderate portion of meat occasionally. But make sure that your meat is from grass fed animals – (7).
And Wait, Red Wine is Allowed
Okay, red wine has been in the conversation as one of the most heart-friendly alcohols in the world. And yes, Mediterranean Diet does allow you to drink red wine in moderation.
True and authentic red wine contains phenolic compounds which have been shown to have antioxidant and anti-inflammatory properties.
Yes, red wine can help reduce insulin resistance and exert a beneficial effect be decreasing the levels of oxidative stress – (8).
Of course, I am not saying that you should drink red wine more than usual because drinking more alcohol will trigger adverse effects and can outweigh the potential benefits.
So make sure to drink only one glass of red wine per day, nothing more.
Foods to Avoid
Now that you know the basic foods for Mediterranean Diet, lets now discuss the foods that are not allowed for this diet program.
First on your list should be those delicious and addicting processed foods.
When I say processed (as most foods are processed by the way), these are foods that are frozen, packed with tons of chemicals such as preservatives and sodium, which are all harmful to your health – (9).
Processed foods that you should avoid when you are under Mediterranean Diet include:
- Processed meat (red meat, steaks, etc.)
- Soda drinks
- Desserts
- Canned goods
- Bacon
- Hot dogs
- Burgers
- Cakes
- Donuts
The list goes on, but you get the point.
You should also stay away from your favorite pasta meals and white bread as refined grains are also limited if you are on Mediterranean Diet.
As mentioned above, you should only use olive oil. This means you are not permitted to eat butter as this food contains 7 grams of saturated fat per tablespoon, and that’s a lot – (10).
If red wine is okay for this diet program, then you are not allowed to drink any type of alcohol especially for women and for men older than 65 years of age.
In general, here are the food groups that you should take note of when you want to undergo Mediterranean Diet:
- Sugary foods
- Refined grains
- Trans fat-sourced foods
- Refined oils (soybean oil, canola, corn oil, etc.)
- Processed meat
- Processed foods
- Alcohol drinks
Health Benefits of Mediterranean Diet
As I mentioned above, this type of dieting regimen is one of the healthiest in the world. So expect tons of good health benefits.
Here are some of the known health benefits of Mediterranean Diet that are proven by studies and clinical trials.
Weight Loss
You want to lose weight right? You are probably reading this article because you want to know if this diet can truly help trigger significant weight loss. And you are in for a treat!
According to a clinical trial (11) with over three thousands participants, researchers have proven that this diet regimen can indeed promote weight loss by reducing body weight, especially when energy was restricted or combined with physical activity.
The participants had no weight gain for the past six months and over two months after the trial period.
This means that Mediterranean Diet is indeed a proven regimen for people who wants to lose significant weight that lasts.
And you can further increase your fat loss if you add regular exercise to your diet and of course, a proven reliable and safe supplement just like this one.
Reduces Your Risk of Cardiovascular Disease
This is a no brainer because you likely expect good heart health if you eat a lot of fiber-rich and antioxidant-rich vegetables and fruits daily.
And there’s a lot of evidence to back up this claim.
According to this research (12), following this diet program for just 3 months, can help significantly lower your risk of atherosclerosis, heart attack, stroke, lowers blood pressure, improves lipid profile and many others.
Of course, there are other factors that needs to be considered when assessing the true heart benefits of Mediterranean Diet. This include family history, physical activity, health history and social lifestyle.
Anti-Inflammatory and Anti-Cancer Effects
This dieting regimen requires you to take more foods that are known to have healthy fats, fiber, anti-inflammatory and anti-cancer properties.
So there is really no debate whether Mediterranean Diet is an anti-inflammatory and anti-cancer eating program or not.
According to this research (13), this diet program provides a very useful eating pattern for prevention of cardiovascular disease, which is due to its antioxidant compounds that interferes with the atherosclerotic inflammatory process. And its anti-inflammatory effect lasts long term too.
On the other hand, this study (14) showed that this diet regimen highly contributes to the reduction of cancer onset, preventing DNA damages and slows down the development of various forms of cancer because of its antioxidant and anti-inflammatory properties.
Protects You Against Type 2 Diabetes
With limited to none sugary foods on its list, Mediterranean Diet is a perfect eating regimen for people that have higher risk of developing type 2 diabetes, and also for those who are currently managing the disease.
According to this abstract report from diabetes research study (15), Mediterranean Diet offers a positive effect on managing and prevention of type 2 diabetes.
Also, the health benefits mentioned above contributes to this diet’s positive effects on managing type 2 diabetes.
Improves Brain Function
Focusing on eating mostly plant-based foods provides you minerals, nutrients, vitamins, and antioxidants that can help nourish your cognitive health help while improving your overall brain performance.
According to this report (16), plant-based diet (Mediterranean Diet) have an overall robust support and beneficial effects in overall health, especially for the brain.
The report also suggest that this eating pattern helps reduce your risk of Parkinson’s disease, Alzheimer’s disease, dementia and many other brain-related health issues.
It is possible that plant-based eating pattern can influence brain function positively due to its anti-obesity, anti-cancer and anti-inflammatory properties, according to the report.
Anti-Aging Properties
I mentioned above that this diet program can help prevent cancer due to antioxidants contained in foods such as vegetables and fruits.
Well, these antioxidants also helps delay the aging process by preventing immature cell degeneration.
According to this clinical report (17), the degenerative factors such as reduction of cell regeneration capacity and tissue repair, are all reduced by taking constant foods with potent antioxidants such as polyphenols, flavonoids and many others.
These agents help protect your body from oxidative damage, stress degeneration and other DNA alterations that leads to aging.
Other notable health benefits of Mediterranean Diet includes sleep improvement, increases longevity, gives a lot of energy, metabolism boost and many others.
Are There Any Side Effects with Mediterranean Diet?
All types of dieting have its adverse effects and may trigger major health consequences if not moderated, including Mediterranean Diet.
While this diet program seems to be so health beneficial, a restrictive and completely avoiding certain food groups can also get your health in trouble.
First, too much amount of good fats from nuts and olive oil can lead to weight gain (18). So focusing on these foods alone will negate its benefits in long term.
Second, eating less meat will deprive your body with iron and protein. Yes you can get these from vegetables and fruits, but meat provides you with higher amounts of iron and protein.
Lastly, completely avoiding dairy products deprives your health of calcium, which is essential for your health.
Bottom Line
So that’s it!
You are now well-informed about Mediterranean Diet, its effects, foods, benefits and potential health risks.
There are thousands of eBooks and information online on how you can start your own Mediterranean Diet. And from the information above, you can create your own dieting schedule based on the food groups that this diet allows.
Of course, you need to consult your doctor first before you undergo any dieting regimen to ensure that it will truly benefit your health or if it can truly help you lose weight.
With the positive benefits listed above, there’s really no issues not to try Mediterranean Diet as your next weight loss eating regimen. However, you also need to consider the health risks I mentioned above.
Overall, I highly recommend that you do Mediterranean Diet on a certain period only like two to three months of dieting. Incorporate a regular physical activity as well.
Of course, you can fasten your weight loss if you take a reliable, proven safe and effective diet supplement such as Phen Gold.
PhenGold is a phentermine-alternative supplement that mimics the slimming power of Phentermine drug, but not its infamous adverse effects. So it is formulated as a weight loss supplement with ingredients that will truly support Mediterranean Diet.
Click the link below and learn more why I highly recommend this brand for your weight loss program.
This weight loss product helped thousands of dieters lose weight naturally, effectively and fast. It contains more slimming agents compared to other brands. Learn why PhenGold is one of the best diet pills in the market today and why it’s perfect for your weight loss program.
- Natural slimming ingredients
- Elevates your energy and metabolism
- Reduces food cravings
- Helps you lose weight in key areas
- No side effects
- Money-back guarantee
References:
Definition of the Mediterranean Diet: A Literature Review
by: Courtney David, Janet Bryan, Jonathan Hodgson, and Karen Murphy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/
Mediterranean Diet and Prevention of Chronic Diseases
by: Donato F Romagnolo, and Ornella I Selmin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5625964/
Global, Region, and National Burden of Cardiovascular Diseases for 10 Causes, 1990 to 2015
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5491406/
Mediterranean Diet and Cardiodiabesity: A Systematic Review through Evidence-Based Answers to Key Clicnial Questions
by: Marcella Franquesa, Georgina Pujol-Busquets, Elena Garcia-Fernandez, Laura Rico, Laia Shamirian-Pulido, Alicia Aguilar-Martinez, Francesc Xavier Medina, Luis Serra-Majem, and Anna-Back-Faig
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471908/
Dietary Fat Intake and Risk of Coronary Heart Disease in Women: 20 Years of Follow-up of the Nurses Health Study
by: Kyunwon Oh, Frank B Hu, JoAnn E Manson, Meir J Stampfer and Walter C Willett
https://academic.oup.com/aje/article/161/7/672/70862
Dietary Supplementation with Anti-Inflammatory Omega-3 Fatty Acids for Cardiovascular Protection: Help or Hoax?
by: Robert Li, Zhenguan Jia, and Hong Zhu
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6407714/
Is Grassfed Meat and Dairy Better for Human and Environmental Health?
by: Frederick D Provenza, Scott L Kronberg, and Pablo Gregorini
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6434678/
Red Wine Consumption and Cardiovascular Health
by: Luigi Castaldo, Alfonso Narvaez, Luana Izzo, Giulia Graziani, Anna Gaspari, Giovanni Di Minno, and Alberto Ritieni
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6804046/
Ultra-Processed Foods are Not “Real Food” But Really Affect Your Health
by: Amelia Marti
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723973/
Dairy Fats and Cardiovascular Diseas: Do We Really Need to be Concerned?
by: Ronan Lordan, Alexandros Tsoupras, Bhaskar Mitra, and Loannis Zabetakis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867544/
Mediterranean Diet and Weight Loss: Meta-Analysis of Randomized Controlled Trials
by: K Esposito, CM Kastorini, DB Panagiotakos, and D Giugliano
https://www.ncbi.nlm.nih.gov/books/NBK81688/
Metabolic and Vascular Effect of the Mediterranean Diet
by: Antonino Tuttolomondo, Irene Simonetta, Mario Daidone, Alba Magavero, Antonella Ortellom, and Antonio Pinto
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801699/
Anti-Inflammatory Effects of the Mediterranean Diet in the Early and Late Stages of Atheroma Plaque Development
by: Rosa Casas, Mireia Urpi-Sarda, Emilio Sacanella, Sara Arranz, Dolores Corella, Olga Castaner, Rosa-Maria Lamuela-Raventos, Jordi Salas-Salvado, Jose Lapetra, Maria P Portillo, and Ramon Estruch
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412172/
Cancer and Mediterranean Diet: A Review
by: Maria Chiara Mentella, Franco Scaldaferri, Caterina Ricci, Antonio Gasbarrini, and Giacinto Abele Donato Miggiano
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770822/
Role of Mediterranean Diet in Prevention and Management of Type 2 Diabetes
by: Hidayat Khemayanto and Bimin Shi
https://pubmed.ncbi.nlm.nih.gov/25316244/
Adherence to a Mediterranean Diet and Effects on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials
by: Roy J Hardman, Greg Kennedy, Helen Macpherson, Andrew B Scholey, and Andrew Pipingas
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4956662/
The MEditerranean Diet Slows Down the Progression of Aging and Helps to Prevent the Onset of Fraily: A Narrative Review
by: Cristiano Capurso, Francesco Bellanti, Aurelio Lo Buglio, and Gianluigi Vendemiale
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019245/
Olive Oil Consumption and Weight Change: The Sun Prospective Cohort Study
by: M Bes-Rastrollo, A Sanchez-Villegas, C De La Fuente, J De Irala, J A Martinez, M A Martinez-Gonzalez
https://pubmed.ncbi.nlm.nih.gov/16711599/
- YourBiology Review - March 14, 2023
- Gynetrex Review - March 7, 2023
- Performer 8 Review - March 3, 2023
