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Mediterranean Diet For Beginners: The Ultimate Guide

Everything you need to get started with the Mediterranean Diet: https://bit.ly/custommediterranean The Mediterranean diet is based on traditional foods that people used to eat in Italy and Greece back in 1960. Research suggested that these people were significantly healthier than their American counterparts at the time. They had a much lower risk of many lifestyle diseases, as well as heart attacks, strokes, and type 2 diabetes. The premise behind this diet is that you can enjoy a similar level of health and also be at lower risk of these diseases. It is a relatively strict diet, although you can still enjoy several different food groups. The main foods you’ll eat on the Mediterranean diet are as follows. Vegetables like tomatoes, onions, eggplant, zucchini, cucumber, and leafy greens. Fruits like apples, apricots, peaches, oranges, and melons. Legumes like beans, lentils, and chickpeas. Nuts and seeds like almonds, walnuts, cashews, and sunflower seeds. Dairy products like cheese and yoghurt. Cereals that are mostly whole grain. Unsaturated fat like olive oil, sunflower oil, and avocadoes. Eggs and lean protein like fish, chicken, and turkey. You’ll also consume a lot of breads, herbs, spices, fish, seafood, and extra virgin olive oil. There are also a few foods that are to be eaten only in moderation; namely poultry, eggs, cheese and yoghurt. You can eat red meat on rare occasions, avoiding most other food groups. Particularly unhealthy foods and ingredients to avoid include: Sugar found in soda, candies, ice cream, table sugar. Trans fats found in margarine and other processed foods. Refined grains like white bread and pasta made from refined wheat. Processed meats like sausages, hot dogs, etc. And refined oils like soybean oil, canola oil, and cottonseed oil. Water should definitely be your go-to beverage if you take on the Mediterranean diet. The diet also permits moderate amounts of red wine, roughly 1 glass per day. Coffee and tea are acceptable, but sugar-sweetened beverages should be avoided. This diet definitely puts a higher focus on plant foods than your typical diet. Vegetables, whole grains, and legumes will often make up the majority of your meal. A baseline for this diet recommended 3-9 servings of vegetables and up to 2 servings of fresh fruit each day. Dieters can enjoy 1-13 servings of wholegrains per day, as well as up to 8 daily servings of extra virgin olive oil. Dieters are recommended to eat around 2200 calories per day, leaving room for consistent weight loss. Fish, meat, or eggs usually make up a small portion of your meal, providing valuable protein in the process. A lot of studies have been done on the Mediterranean diet, generally providing very positive results. It significantly lowers the risk of cardiovascular issues, specifically strokes and heart attacks, by around 30%. It is also known for improving sleep quality in older adults and accentuating weight loss. A 2016 study noted that overweight people on the Mediterranean diet lost more than they would’ve on a low-fat diet. A typical day’s eating for a Mediterranean dieter would be as follows. Breakfast consisting of Greek yoghurt with strawberries and oats. Lunch consisting of a whole-grain sandwich with cheese and fresh veggies. And dinner consisting of a tuna salad with olive oil and a piece of fruit for dessert. Healthy Mediterranean diet snacks include nuts, fruit, carrots, Greek yogurt, and almond butter. One main benefit of this diet is that it is relatively easy to follow at restaurants. Simply choose fish or seafood as your main meal and ask for it to be cooked in extra virgin olive oil. Eat whole-grain instead of white bread, spreading with olive oil instead of butter. Overall, I’m a fan of the Mediterranean diet. It isn’t difficult to fit into your daily lives and doesn’t impose a ton of restrictions on you. It is very healthy and satisfying, filling your body with nutritious foods that are easier to digest. You can easily lose a consistent 1-2 pounds per week on this diet, lowering your risk of certain lifestyle diseases in the process.