Mediterranean Diet: Easy Diet For Anyone Trying To Lose Weight
Written by: Brandi Monasco
In today’s weight oriented community, there is no end to the many ways you can lose weight. However, no diet comes up as being quite as effective as the Mediterranean diet.
The Mediterranean Diet it is a diet based on the unique cooking and eating methods that are adopted in the Mediterranean countries like Spain, Italy and France.
What’s so different is the fact that the diet doesn’t exclude any food group. Rather, you are allowed to eat some of everything while following a basic pattern.
What Rules Are There To Follow?
There are certain things that you are required to follow. Like every diet, if you want to achieve the best results, you need to follow the instructions closely. The great thing is, there aren’t any harsh rules so you don’t have to worry about radical changes. Just some minor alterations and you are good to go.
1. Adjust to the percentages, you will need to alter your intake such that your diet is made up of:
- 50% carbohydrates, which you obtain by eating legumes, whole grains, fruits and vegetables.
- 35% fats, obtained from nuts, fish, seeds and the healthy plant oils.
- 15% protein intake from taking fish, poultry, eggs, nuts and legumes
2. Take note of the calories; there is a certain number of calories that your body demands. For a 150-pound woman, this is around 1800 calories. To lose weight, however, you need to drop these calories down to 1400, so that your expenditure becomes higher than your intake.
3. Poultry, fish and eggs are great additions to the diet, but should only be eaten scarcely. Eggs can be eaten on alternate days and twice a week serving of fish is a healthy option.
4. Red meats and sweets are a big no as these food items are high in saturated fats and lots of sugar, which are just fats in a different form. This portion of the food chart should not make up more than 8% of the total diet. 3-4 ounces of meat a week touches the limit. Also, desserts are best limited to a few times a week. Even better is opting for dairy-free frozen yogurt, which is a much healthier alternative.
5. Healthy fats and carbs should be favored, this includes adding plant oils like olive oil as well as nuts, fish and avocado to your diet which are beneficial for your heart and other body systems. White flour and white rice should be avoided.
Benefits Of The Mediterranean Diet
There are numerous reasons why doctors prefer this diet. The permanent weight loss it offers is a great way to combat that weight gain. Unlike other diets, your stomach has its fair fill, which means you won’t have cravings or fatty food impulses. This will result in a more consistent weight loss as compared to other radical diet plans.
Furthermore, as you don’t overload your stomach with sugary loads of harmful foods, the diet plays a major role in diabetes prevention as well. Even better, many type 2 diabetics can follow this diet plan to achieve a greater control of their blood sugar.
The diet contains all the healthy constituents such as the healthy fats, antioxidants and vitamins in the right portions to eliminate the risk of heart diseases altogether. Hypertension, high cholesterol levels in the blood as well as angina, stroke and heart attacks are reduced. The other systems of the body are also benefited. The kidneys function better, your intestines work at their best and your liver is working at its optimal level.
All in all, all the above benefits are motivation enough to try out the diet for yourself. Considering the diet plan, it doesn’t require much effort either. We are all in for leaving our tiring diet schedules to adopt this easier and more benefiting diet plan.
Have you tried the Mediterranean diet before? Tell us about your experiences in the comments below!
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
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