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What is the Mediterranean Diet?

The Mediterranean diet is not a “diet” per se. It is a mix of the traditional eating habits of people living in Spain, Italy, France, Greece and the Middle East.

How to Start the Mediterranean Diet?

• Eat natural, unprocessed foods like fruits, vegetables, whole grains and nuts.
• Make olive oil your primary source of dietary fat
• Reduce the consumption of red meat (Monthly)
• Eat low to moderate amounts of fish (Weekly)
• Drink a moderate amount of wine (up to one to two glasses per day for men and up to one glass per day for women)

(*) Benefits of the Mediterranean Diet

A lot of scientists believe the Mediterranean Diet is the gold standard in healthy eating. New studies appear regularly on leading scientific journals, supporting the healthfulness of the Mediterranean Diet.

These are some examples of studies confirming its health benefits:

• Boost your heart health: Diet alone could boost your heart health [1]
• Reach your ideal weight: People following a Mediterranean style diet have more long term benefits and lose weight safely [2]
• Control your blood sugar: Mediterranean diet could help you prevent high blood sugar [3]
• Improve bones health: People from the Mediterranean countries have lower rates of hip fractures. [4]
• Improve your brain health: Antioxidants found in fruits and vegetables play an important role in cognitive capacity [5]

(*) Please note that your results may vary, and you may not get the same results when using this program due to differences in your individual history, genetics, and personal motivation. Consult your physician before beginning any nutrition program.

Foods to Eat

This is a sample food list:

Fresh fruit. Have 3 or 4 pieces of fruit every day. Make one of these fruits an orange; they are very high in antioxidants and phytochemicals, substances that protect us against problems. Berries (such as strawberries, blueberries, raspberries) are also a must in this diet because of their antioxidants. If you want to follow a Mediterranean diet, eat some fruit for dessert. That is how Mediterraneans eat their fruit most of the times.

Veggies. Have a salad in your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination. Tomatoes and tomato products are a staple food in the Mediterranean diet; they contain lycopene. Cut a whole tomato and spread it with olive oil and some basil as part of your side dish or include them in your salads. Sauté green beans with olive oil and garlic to have a complete Mediterranean side dish. Zucchini are also a delightful complement; sauté them with olive oil.

Whole Grains. Have a piece of whole wheat or whole grain bread with your main meals (except with pasta). Have whole wheat pasta 2 or 3 times a week. It is low in calories, and the fiber enhances the feeling of fullness.

Legumes. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health. Dry beans have fiber that could reduce cholesterol from the body. Eat legumes and a piece of whole grain bread to have the perfect protein. Vegetable protein does not put a load on kidneys as animal protein does.

Nuts. Have a handful of nuts as a snack in your morning break. Nuts are also a staple food in Mediterranean countries and are high in monounsaturated fat, the one that does not get stuck in the arteries. Read the food label and be aware of portions because nuts are high in calories. Scientific studies have found that almonds and walnuts could be the healthiest choices.

Olive oil. Use olive oil in your meals both to cook and as a condiment in your salads. Olive oil is the main source of fat in Mediterranean countries and could be the “cause” of the low incidence of heart problems in those countries [7]. Use olive oil and lemon as a dip in your salads.

Fish and sea food. Have fish and sea food two or three times a week. Salmon and sardines are excellent choices because they provide omega-3 oils, oils that the body needs but cannot create in enough quantities.

Garlic and aromatic herbs. Use garlic and aromatic herbs as condiment. Garlic could be the leading contributor to the low incidence of high blood pressure in Mediterranean countries [8].

4 Foods That Fight Belly Fat

Crucifers Veggies: Broccoli, cabbage, kale, and Brussels sprouts.

Best Way to Get:

• Add steamed broccoli to your salads or soups
• Roast cauliflower or Brussels sprouts in extra virgin olive oil

Flaxseed:

Best Way to Get:

• Sprinkle flaxseeds over natural yogurt
• Add them to fruit smoothies
• Mix them into cooked whole grains

High Soluble Fiber Foods: Lentils, apples, barley, beans and oats are rich in dietary fiber.

Best Way to Get :

• Eat curried lentils
• Have a whole grains breakfast
• Mix barley with beans

Pomegranate: Pomegranate can stop estrogenic activity and prevent various types of breast cancer cells from growing; another research discovered similar results on prostate cancer cells.

Best Way to Get:

• Add pomegranate extract to green tea
• Scatter pomegranate seeds over salads
• Mix them with yogurt

The Best Foods to Detox Your Body

Sick of feeling lethargic, fatigued, and fat? Well, a detox could possibly be for you!

Try reducing refined carbohydrates, alcoholic beverages, high-fat dairy products, and caffeinated drinks from your current diet, and start including these foods to feel completely renewed.

Cabbage: Cabbage (92% water) is a natural diuretic that helps you expel excess fluids.

Garlic: Garlic is a powerful detox food that helps you reduce your bad cholesterol. We recommend you make our Mediterranean garlic bread pizza

Veggies: Chlorophyll will detox your liver.

• Baking veggies brings out their natural sugars. We highly recommend root veggies, such as beets, cooked carrots and sweet potatoes.
• Mix spinach, garlic, basil, and extra virgin olive oil, and blend for a condiment that is much better than mayo.

Are Some Foods Really Fattening?

The consumption of some foods is correlated with increased weight gain. And the consumption of other food items is associated with weight loss. Some foods promote weight gain and could be called “fattening”, while other foods could be viewed in lay terms as “slimming.”

Foods items most closely associated with weight gain were:

• Potato chips
• Potatoes
• Sugar-sweetened beverages
• Unprocessed red meats
• Processed meats

Other food items associated with weight gain include butter, refined grains, sugar-containing drinks, and sweets and desserts.

By contrast, each serving of nuts, whole grains, fruits, vegetables, and yogurt is associated with a modest reduction in body weight.

A new study shows that certain foods and drinks tend to promote weight gain when consumed in large quantities. For example, most studies show consuming more potato chips, French fries, fatty red and processed meats, refined grains, and sugar-rich foods and drinks would be associated with an increased calorie intake and weight gain.

Why? Such foods provide less satiety per calorie so while they may taste great they are also less filling. Those with the traditional mindset of limiting portion sizes and counting calories may be puzzled as to how the consumption of more whole grains, fruits, and vegetables could lead to weight loss over time.

However, if one focuses instead on eating foods that provide more satiety per calorie it is easy to see how eating foods that are more filling can actually promote weight loss.

How? Because such foods eliminate hunger with a lower calorie cost than one would have to “pay” if they consumed less satiating/calorie or more fattening foods.

Bottom Line:

It is time to change the focus on consuming fewer fattening foods and eating instead more foods that provide the most satiety/ calorie. Such an approach may allow people to better control their weight in the long term without trying to micromanage their daily calorie intake by trying to keep track of everything they are eating.

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