The Mediterranean diet is one that people adopt when they live in countries bordering the Mediterranean sea including France, Spain, Italy, and Greece. The diet can vary from country to country, but there are a few consistent lifestyle choices that are relevant that generally creates the diet people love and thrive off. 

Generally, the Mediterranean diet gives you a high intake of vegetables, legumes, fruits, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. On the opposite end, there will be a low intake of meat and dairy products. 

A pile of bright red tomatoes

What is involved when embracing a Mediterranean diet?

Many people thrive when it comes to embarking on a Mediterranean diet, and it often has links to a lot of health benefits. In theory, foods and meals are usually packed full of vegetables, legumes, and fish.

Ingredients that you would usually find in the sea and in countries where organic produce can be grown in abundance. It also involves eating plenty of starchy foods like bread and pasta, which have carbohydrates essential for energy. 

How to make the most out of your Mediterranean diet?

If you were wanting to make more of your current diet and have a Mediterranean influence then there are things that you can do to change things up. Consider doing the following:

  • Increase the starchy foods you wat such as pasta
  • Eat more vegetables and fruit daily as snacks and at mealtimes
  • Add more fish to your diet as an alternative to meat
  • Choosing products made from plant and vegetable oils such as olive oil. 

There are other habits you can change to ensure that you can follow the Mediterranean diet. Try doing some of the following things:

  • Base main meals around your starchy foods such as pasta dishes or serving fish and vegetables with potato. 
  • Try and have at least two portions of fish per week.
  • Increase your water intake. Aiming for at least 6-8 glasses of water per day
  • Add more beans and pulses to your meals. 

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Why is a Mediterranean diet recommended?

You may be wondering why you should try a Mediterranean diet and what the main benefits are. There are many reasons why this could be a healthy way to transform the food you eat and your diet in general. 

Health benefits

The Mediterranean diet has been linked to good health and more specifically a healthy heart such as reducing your chances of heart disease and the risk of stroke. 

Help with obesity 

The diet is also linked to reducing your chances of obesity and gaining weight. The diet focuses on elements of a diet where there is very little saturated fat, sugar, and high-calorie foods, and because of that, you are also fuller for longer and perhaps have reduced portion sizes

Lose weight successfully

As these are all added benefits of the Mediterranean diet, you will also find that it is a great option to consider if you are wanting to control or lose any weight. Many people have had great success with this. 

Let’s hope this has made you more aware of what the Mediterranean diet is and why you should give it a try.

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