Originating from the culturally rich Mediterranean countries, such as Italy, Spain and Greece, the Mediterranean diet has been trending amongst health enthusiasts and weight loss nutritionists for a few years now. It is recommended by nutritionists all over the world for holistic wellness. 

The typical Mediterranean diet is mostly plant-based and consists of seasonal vegetables, fruits, herbs, cereal, legumes, nuts, whole grain, unsaturated fats such as olive oil and fish. In moderation, it also includes eggs, cheese, certain breads,  and greek yogurt. This diet emphasizes healthy fats, which are majorly omega-3 fatty acid consumption, lots of water and a glass of wine once a day is acceptable. Now, isn’t that wonderful? 

 

So what are the reasons behind the Mediterranean diet’s popularity?

Let us together explore why the Mediterranean is the best diet out there.

 

Benefits of the Mediterranean Diet 

 

• Lowers the risk of heart diseases

The Mediterranean is the best diet for individuals with a heart condition. The limited intake of processed meat and unhealthy carbs prevents heart diseases, regulates cholesterol, and promotes healthy cardiovascular function. 

 

• Aids in weight loss  

Weight loss and control is one of the biggest benefits of the Mediterranean diet. The consumption of anti-oxidant and fiber rich nutritious plant-based products keeps you feeling full for longer and reduces inflammation in the body. It encourages weight loss in a safe and healthy way by boosting metabolism.

 

 

• Protect against diabetes 

 The Mediterranean diet is said to protect against type 2 diabetes, as it is rich in fiber and digests slowly. Individuals following this diet may see an improvement in insulin levels; the hormone responsible for blood sugar regulation. Mediterranean diet is one of the best diets for people suffering from insulin resistance as well.

 

 

 

• A healthier brain 

Eating an antioxidant rich Mediterranean diet may boost healthy cognitive functions, improve memory and reduce the risks of several neurological defects. It also lowers the risk of Alzheimer’s and Parkinson’s disease. 

 

Foods items to avoid

• Processed meats
• Refined grains
• Artificially sweetened beverages
• Refined oils
• Added sugar

 

Food items to eat

• Fresh fruits
• Salads
• Nuts and seeds
• Legumes
• Healthy fats
• Seafood
• Whole grain
• Herbs 

 

Healthy Mediterranean Dishes 

• Creamy tomato risotto
• Chunky Mediterranean tomato soup
• Roasted balsamic asparagus & cherry tomatoes
• Simple fish stew
• Shaved fennel, courgette & orange salad
• Watermelon feta salad

 

Following a Mediterranean diet is easy and has various benefits in the longer run. Along with a healthy heart, the Mediterranean diet is the best diet for weight loss, prevention of diabetes and a strong brain. Other benefits of the Mediterranean diet includes preventing obesity and several lifestyle diseases. benefits of the Mediterranean will keep you feeling light, agile, positive and healthy. Adopt this diet, your body and mind will definitely be grateful.