A BEGINNER’S GUIDE TO THE MEDITERRANEAN DIET
If you want to switch your lifestyle, you may want to consider the Mediterranean diet.
While there are always diets thrown around in today’s age, one that has stood the test of time is the Mediterranean Diet. The reason for this is simple: It’s not a diet, it’s a way of life.
The Mediterranean Diet originates in, you guessed it, the Mediterranean. Countries like Italy and Greece are cited as the two front-runners with populations following the eating patterns.
So, what does this “diet” look like?
It is a lifestyle rich in fish. nuts, and extra virgin olive oil. The idea is to eat high amounts of omegas, regularly. While it consists mainly of just fish-and-nut based protein, red meat can be consumed occasionally. Yet, it should be lean meat.
The reason this diet is so heavily followed, is the fact it is extremely healthy. As it’s known, omegas are a great source of good fatty acids which can help your body. More so, the diet is backed by a ton of research. Let’s review two studies to show why the Mediterranean is great:
- One study of 372 individuals who were at “high cardiovascular risk” ate either a Mediterranean diet with nuts, Mediterranean diet with olive oil, or a low fat diet. The results? “The levels of oxidized LDL decreased in both Mediterranean Diet groups, but did not reach statistical significance in the low-fat control group.”
- In another study, 722 participants were analyzed for impacts of the Mediterranean diet on cardiovascular factors for three consecutive months. At the conclusion, researchers found that those with a Mediterranean diet “caused improvements in various cardiovascular risk factors, including blood sugar levels, blood pressure”.
Convinced? Here’s a weekly meal plan to start:
Breakfast: Greek Yogurt with Granola, and Fruit
Lunch: Whole Grain Pasta with Olive Oil, Salt, and Pepper
Dinner: Salmon with Kale salad topped with nuts
Breakfast: Protein Pancakes topped with fresh fruit
Lunch: Whole Wheat Tuna Salad Sandwich and nuts on the side
Dinner: Whole Wheat Pasta with mixed veggies
Breakfast: Oatmeal topped with Bananas and Cinnamon
Lunch: Veggie Wrap with Whole Grain Tortilla
Dinner: Whole Wheat Baked Ziti, Low Fat Cheese
Breakfast: Bananas with Peanut Butter topped with granola and flaxseeds.
Lunch: Tuna Salad Sandwich on Whole Wheat Wrap
Dinner: Salmon with Lime and Cilantro. Side of vegetables.
Breakfast: Greek Yogurt topped with Fruit
Lunch: Whole Wheat Pasta with Sauce
Dinner: Kale Bowl with Shrimp
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