As the name suggests, the Mediterranean diet originated in that particular part of the world. It is a way of eating that is based on the foods of the countries around the Mediterranean Sea. It incorporates fewer meats and carbohydrates and more plant based foods and monounsaturated fats. In fact, it is not a single diet, but is a mix, as the foods vary from country to country.
Food GroupsGuidanceMeats and sweetsLess oftenPoultry, eggs, cheese and yoghurtModerate portions, daily to weeklyFish and sea foodOften, at least twice a weekFruits and vegetables, whole grains, olive oil, nuts, legumes etcThese should form part of every mealThe Mediterranean diet for weight loss is considered a healthy diet as it incorporates the basics of healthy eating such as fruits, vegetables, fish and whole grains.
The Mediterranean diet derives its inspiration from the traditional dietary patterns of southern Italy, Greece and Spain. It basically lays emphasis on:
Unlike other diets, Mediterranean diet provides endless options to create a healthy diet chart. Rather than a diet, it is a lifestyle incorporating foods, activities, meals with friends and family in moderation with wine. An example of a Mediterranean diet chart is given below:
BreakfastYogurt 2% rich in fibre cereals, fruits (strawberries, apples, peach or berries), handful of raw nuts or natural dried fruits, tea or coffee.LunchGrilled chicken or fish, roasted beef, salads, beans etc with olive oil.Evening snackYogurt; a banana or an apple with cinnamon, tea.Dinner Green salad with chicken stripes dressed with olive oil lemon juice, balsamic vinegar and mustard (2 tbsp); pasta, green salad with olive oil vinaigrette (2 tbsp), a glass of red vine (optional)Mediterranean Diet recommends a gap of at least 3 hours in between meals to enable the digestive process to be completed. Calorie free fluids are allowed.
The quantity of food is equally crucial in this diet apart from quality. The list given below emphasizes the quantity of the following food items.
The Mediterranean diet comprises of foods that are rich in antioxidants and monounsaturated fats. Thus it reduces the risk of heart disease, cancer, high cholesterol levels, diabetes etc.
This diet focuses on the greatest consumption of whole grains foods like bread, pastas etc. Whole grains like oats and barley are rich in fibres which provide a feeling of fullness for a longer period of time. Being unprocessed, whole grains retain whole of their nutrients.
Fruits and vegetables are found in plenty in a typical Mediterranean diet. Fruits such as apples, berries and avocadoes contain vitamins, minerals and antioxidants. Owing to their natural sweetness fruits can be used as desserts and snacks. Besides fruits, a variety of vegetables like tomato, broccoli, lettuce, onion and spinach provide lots of vitamins, minerals, fibre and antioxidants in the diet.
Beans are an excellent source of proteins, complex carbohydrates and iron. The soluble fibre in beans helps in lowering cholesterol.
The Mediterranean Sea contains a variety of fish which is a healthy source of proteins. Oily fish like mackerel, tuna, sardines, salmon and anchovies contain eicosapentaneoic acid and docosahexaneoic acid, omega-3 fatty acids that reduce the risk of cardiovascular diseases.
Mediterranean diet places more emphasis on poultry than red meat. Chicken and turkey are considered to be versatile dishes.
Mediterranean diet is incomplete without olive oil, particularly extra virgin olive oil. It contains polyphenols which are powerful antioxidants. It is preferable to use extra virgin olive oil as it is least processed and highest in antioxidants. Olive oil can be used effectively as salad dressings or as a dip for bread.
Nuts and seeds like walnuts, almonds and sesame seeds can be effectively used in the preparation of desserts or as snacks. Nuts have a high content of fat, most of which is not saturated. Being high in calories they should not be eaten in large amounts. Walnuts are a rich source of alpha-linolenic acid and omega-3 fatty acids. Candied, honey roasted and heavily salted nuts should particularly be avoided.
Red wine is optional in Mediterranean diet. Those who drink can switch to red wine as it contains an antioxidant called resveratrol which is beneficial for your heart. However red wine should be consumed in moderation.
Most healthy diets incorporate fruits, vegetables, whole grains and fish, and limit unhealthy fats and Mediterranean diet is no exception.
Though it is a diet for weight loss, it makes sure that you are eating healthy and your body is not deprived of the essential nutrients. You can follow this diet if you want to lose those kilos while ensuring you are healthy too.