This Mediterranean diet plan will help you get started and will boost your metabolism in order to keep you healthy and fit.
If you want to change your eating habits to benefit from the Mediterranean diet, do not miss this Mediterranean diet plan. You will discover its benefits here.
Do you know the basis of this diet? Undoubtedly, this cultural inheritance transmits healthy eating habits that you should know at the time of starting the Mediterranean diet plan. For this reason, below we will tell you everything you need to know about it.
In fact, from all the famous in cuisines around the world, the Mediterranean diet has occupied the first position of the healthiest in the world. If you want to change your eating habits, continue reading and discover the basics of adopting the Mediterranean diet plan.
Benefits of the Mediterranean diet plan
Different studies have shown the possible benefits of the Mediterranean diet plan.
The Mediterranean diet is one of the most famous in the world, precisely because of its broad health benefits. However, let’s see the main ones:
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Decrease in cardiovascular risk
A study conducted by Harvard T.H. Chan School of Public Health concluded that women who follow the Mediterranean diet would have a 25% reduction in cardiovascular risk over the next 12 years. These eating habits are associated with a lower level of “bad” cholesterol (LDL).
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Greater longevity
These eating habits have promise greater longevity, according to data from the research by the Harvard School of Public Health and the University of Athens Medical School.
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Could help prevent cognitive decline
The results of a 2015 study indicate that the elderly population that follows the Mediterranean diet shows an improvement in their cognitive functions. Other research determined that good eating habits could slow down some brain changes in the early development of Alzheimer’s.
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It could protect against cancer
In 2017, researchers found evidence that high adherence to this diet could decrease the incidence of cancer, specifically colorectal cancer. In addition, they observed a slight decrease in the incidence of breast cancer.
How to get started in the Mediterranean diet plan?
The first step to get started in the Mediterranean diet is to know, the foods that make it up and make it one of the healthiest options in the world. Let’s see them below:
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Olive oil as fat preference
Rich in monounsaturated fats, olive oil is the preferred fat in this diet.
Rich in vitamin E, monounsaturated fatty acids and antioxidants, it is the quintessential oil of the Mediterranean diet. You can use it as salad dressing, fry, toast and everything that needs some type of fat to garnish or cook! If you think about getting started on the Mediterranean diet, leave the butter and consume olive oil.
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Daily consumption of plant-based foods
You should consume vegetables, fruits, legumes and nuts daily and regularly for their great contribution of minerals, vitamins, fiber and antioxidants. In fact, according to the food pyramid of the Mediterranean diet, each main meal should include:
More than 2 servings of vegetables, natural or cooked. Preferably, at least one raw portion per day.
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Daily intake of cereals
One or two servings per meal of cereals, preferably whole, in the form of rice, pasta, bread, couscous or other varieties would be great. The carbohydrates obtained through these foods provide the energy necessary to face the day.
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Choose fresh and seasonal foods
Buying seasonal foods is good for your health and your pocket.
Buying and consuming local and seasonal foods allows us to take advantage of its nutrients, its flavor and its aroma. Choose unprocessed and seasonal foods. It is a healthy and friendly measure with the environment.
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Moderate consumption of red meat
Due to the problems that the consumption of animal fats can trigger in health, you need a moderate consumption of red and processed meats. In fact, the saturated fats of these meats should be reduced according to the Mediterranean diet.
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Daily dairy consumption
Yogurts and cheeses are a daily part of the Mediterranean diet, since they are a source of essential minerals, such as calcium and phosphorus, vitamins and proteins of high biological value.
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Fish twice a week and eggs, three or four
Reduce the consumption of red meat and increase the intake of fish and eggs.
When you start in the Mediterranean diet it is important that you reduce your intake of red meat and instead, eat fish, for its contribution of Omega-3 fatty acids, and eggs, sources of quality proteins.
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Bakery and sweets, very reduced consumption
It is not a matter of completely eliminating the bakery from your diet, but remember that its consumption must be extremely moderate. In fact, less than two servings per week are enough.
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Water as a drink of preference
Water is a fundamental pillar of the Mediterranean diet and should be your favorite drink. Wine is also part of this diet, always in moderation and not all the time.
Further info: What Does Drinking Water With Lemon Do To Your Health And Body?
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Physical exercise
A good diet is not the only thing that you should seek to enjoy good health. Do not forget to do daily and regular physical exercise to enjoy the benefits of a healthy diet.
As you can see, starting the Mediterranean diet implies making a series of changes in habits. However, if you have doubts about this, consult your trusted doctor. In fact, they will guide you through the process and can help you create a menu based on your energy and nutritional needs.
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