Mediterranean Diet For Beginners - How To Get Better Benefits

Mediterranean Diet For Beginners – How To Get Better Benefits

Mediterranean diet for beginners – what is it?

The Mediterranean diet is a diet that is inspired by people in the Mediterranean region (Greece, Italy and Spain).

This diet encourages dieters to consume natural foods with a composition that is more vegetable than animal (if you eat animal, focus on fish and seafood).

Several studies have proven that this diet is beneficial for the health of the body.

The preparation of Mediterranean cuisine varies by region and country, but much of the Mediterranean menu focuses on eating vegetables, fruits, whole grains and healthy fats.

These foods also include healthy sources of animal protein, such as skinless chicken and fish, as well as red meat (but in limited and rarer quantities).

Mediterranean diet for beginners – 6 benefits

Mediterranean dieters believe that this diet can lower the risk for several chronic diseases. The following are the various health benefits you can get from a Mediterranean diet.

1. Reducing the risk of heart disease

If you’re looking for a diet that’s good for heart health, the Mediterranean diet is a great choice.

The Mediterranean diet can reduce levels of bad cholesterol (LDL) and increase good cholesterol (HDL) in the body so that it can reduce the risk of heart disease.

This is thanks to a Mediterranean diet that emphasizes the consumption of fiber, protein, antioxidants and healthy omega-3 fats.

2. Reducing the risk of having a stroke

Many studies have shown that people who follow a Mediterranean diet are less likely to have a stroke because this diet can lower cholesterol levels and increase their intake of antioxidants.

3. Prevent Alzheimer’s disease

Various health studies have shown that a Mediterranean diet can reduce the risk of memory loss and thinking ability as you age, thus avoiding Alzheimer’s disease.

This is thanks to the high nutrition and antioxidant-rich foods in the Mediterranean diet that can help maintain brain function and health.

4. Lose weight

A Mediterranean diet that emphasizes an intake of protein, fiber and rich healthy fats has been shown to be beneficial for weight loss and maintaining a healthy body weight.

In addition, the intake of foods that are widely consumed in the Mediterranean diet is generally low in calories so it is good for weight control.

5. Prevent diabetes type 2

The Mediterranean diet emphasizes that people who live it eat lots of fruit, vegetables, nuts, seeds, and healthy fats.

These foods contain lots of fiber, complex carbohydrates, and have a low glycemic index, so they are useful for maintaining stable blood sugar levels.

This effect is good for preventing type 2 diabetes and helps control blood sugar levels for diabetics.

6. Reduces inflammation

Another proven benefit of the Mediterranean Diet is its ability to reduce inflammation in the body.

This diet is useful for relieving symptoms of inflammatory diseases, such as rheumatoid arthritis.

This disease is caused by an autoimmune disorder, in which the immune system attacks the joints causing pain and swelling in the joints.

Apart from the above benefits, the Mediterranean diet is also believed to reduce the risk of developing cancer and depression.

However, the benefits of the Mediterranean diet to prevent or treat that both conditions still need further investigation.

Tips how to get better benefits

If you want to change your regular diet to a Mediterranean diet, it’s best to do it gradually. The following are some tips beginners need to follow while on the Mediterranean diet.

1. Increase consumption of vegetables and fruit

In the Mediterranean diet, the intake of vegetables and fruit that needs to be consumed is around 5-8 servings per day.

One serving of fruit and vegetables is equivalent to half a plate at each meal. Apart from fruits and vegetables, this diet also emphasizes consumption of whole grains.

Foods that are processed from these whole grains include whole grain breads, cereals, and pasta.

2. Reduce consumption of unhealthy fats

People on a Mediterranean diet need to reduce their intake of unhealthy fats, such as trans fats and saturated fats. As a substitute for cooking oil, margarine, or other cooking oil, you can use olive oil.

3. Eat protein regularly

One of the appeal in the Mediterranean diet is the consumption of protein. You acan obtain this protein intake by eating fish twice a week. But remember, cook fish by grilling, steaming, or boiling, not fried.

You can also eat red meat, but limit the portion and frequency. Instead of red meat, the preferred source of animal protein is fish or lean chicken.

4. Choose healthy snacks

On the Mediterranean diet, you can also eat snacks. However, recommended snack options are dried or fresh fruit, as well as processed nuts without added salt.

In the Mediterranean diet, it is also recommended that you:

• Consume milk, low-fat yogurt, and cheese in small amounts.
• Drink 6-8 glasses of water a day.
• Reducing alcohol consumption.

In conclusion, the Mediterranean diet frees you to eat a wide variety of foods.

However, you need to control portions and prioritize fruit and vegetable intake.