We’ve previously discussed the dangers associated with certain fad diets. All to often, we hear everyone raving about the latest and greatest way to slim down or build muscle.
However, not all diets are created equal and many either aren’t well balanced or have long-term side effects.
Luckily, the Mediterranean diet is not one of these restrictive, fad diets. It’s actually a good way to approach healthy eating with tons of amazing benefits.
Want to know more? Go ahead, pour yourself a glass of red wine, and keep reading.
For starters, studies have shown that the Mediterranean diet could decrease the risk of developing cardiovascular diseases. It could also lower your risk of diabetes, cancer, neurodegenerative diseases, and premature death.
Additionally, recent reviews have also shown it can improve your overall health and even lower your chances of getting sick.
As if the health benefits weren’t enough, the Mediterranean diet can also reduce your cost of living.
The Mediterranean diet is inspired by eating habits observed in Greece, Southern Italy, and Spain. It includes a high consumption of olive oil, fruits, vegetables, legumes, and unrefined cereals.
It also includes moderate to high consumption of fish, but low consumption of other meats. There’s also moderate consumption of dairy products and even wine.
UNESCO has even included the diet in their Intangible Cultural Heritage of Humanity List for several countries. These include Croatia, Cyprus, Greece, Italy Morocco, Portugal, and Spain.
Perhaps you’ve heard of the five Blue Zones – regions where people allegedly live longer, healthier lives than others. Of the five places identified as Blue Zones, two of them feature primarily Mediterranean diets – Sardinia, Italy and Icaria, Greece.
There’s strong evidence that dietary habits contribute strongly to why these regions have more centenarians.
Of course, the Mediterranean diet isn’t just about eating specific foods, it’s a lifestyle of sorts. It involves production and preparation as well following healthy routines.
Quite a lot of folks have found this diet easier to keep up with than other diets and healthy eating plans. That’s somewhat thanks in part to how many things you can eat. Most meals feature a core of non-starchy vegetables, fruits, legumes, and whole grains. Fish is a common animal protein that can be eaten at least a couple of times a week.
Red meat is served very sparingly, as are most other animal-based proteins.
Another key component of the diet is to include plenty of healthy fats. These can be found in avocado, olive oil, seeds, and nuts.
Generally, many people find that they can eat less and still feel satiated. This means you’ll consume less calories and have fewer cravings.
If following the Mediterranean diet, you’ll need to limit your consumption of a few things. Most of what you eat should be fresh, so forget about stocking up on packaged snacks.
Additionally, while the diet does support drinking red wine, it’s about doing so in moderation.
And, as we already mentioned, you’ll mostly need to cut red meat from your diet.
Many foods you love can still be enjoyed in moderation. For the most part, however, you’ll want to eat fresh, healthy meals that follow the basic principles outlined above.
