The Mediterranean diet is one of the most complete and healthy. It is based on eating mostly natural foods such as vegetables, fruits, cereals and seafood. It’s a very healthy style of food. People who decide to switch to it get excellent benefits, not only does it help them lose weight, it also improves their health.
This is based on adopting the dietary patterns of the Mediterranean countries, mainly Spain, Italy, Morocco and Greece. Know the details about this diet and don’t hesitate to adopt it as part of your diet.
5 Benefits of Following the Mediterranean Diet
1. Against obesity
A recent study carried out by professionals from the Catalan Institute of Health (ICS) has shown that the promotion of the Mediterranean diet has reduced the prevalence of overweight in children between the ages of 3 and 7 by 6.3 points. Before participating in the programme, 83,7 % of the students said they ate one piece of fruit a day, but this figure rose to 90,6 % when the intervention ended, while the consumption of nuts rose from 23,8 % to 43,3 %.
This study establishes that the recommendations to reduce the consumption of unhealthy foods, such as many of the industrial foods, make it possible to reduce their consumption by half among the children who formed part of the study. The Mediterranean diet means, therefore, reducing the risk of overweight among children, a problem that is growing more and more.
2. Reduces diabetes
This diet is rich in fruits, vegetables and seasonal products. This makes it good for reducing diabetes. From the University of Valencia (UV) they respond that the Mediterranean diet is much more and encompasses a whole lifestyle. This is thanks to the low-fat diet that involves, along with whole grains, fish and the use of olive oil and herbs instead of butter and salt for cooking and to accompany various ingredients.
3. Against certain cardiovascular diseases
It is a favorable diet for reducing cardiovascular diseases. According to the Mediterranean Diet Foundation, the consumption of oily fish, at least once or twice a week, is very healthy since these fish have fats very similar to those of vegetable origin, which protect against heart disease.
The Mediterranean diet is also rich in vegetables and fruit – it is advisable to eat 5 servings of fruit and vegetables daily. This provides a high content of antioxidants and fiber, two conditioning factors that also prevent these diseases.
4. Good for the memory
This diet is not only good for the body to be healthy, but the mind is also renewed and cultivated. Many doctors and studies show that the Mediterranean diet improves cognitive function.
By offering this type of diet to a group of people for a while, it was shown that it improved their memory and also their verbal constructions. The foods that enhance memory and are part of the Mediterranean diet are: nuts, which have polyunsaturated fatty acids of the omega 3 type and bluefish, which, in addition to omega 3, has many vitamins and minerals.
There are also fruits that provide vitamin C and green leafy vegetables that have many antioxidants, good for the brain. It is clear that we will have to vary the different foods of the diet in order not to always eat the same ones; there is a great wealth of these so we will not get bored in cooking new dishes.
5. Reduces the risk of bone fractures
The 14th National Congress of the Spanish Association for the Study of Menopause (AEEM) reached the following conclusion: greater adherence to the Mediterranean diet is related to a lower risk of hip fractures. This is the reason for the high calcium content of this diet, among other reasons.
How to adapt to the mediterranean diet?
Changing to this lifestyle is not very complicated, as it is not about exceptions or sacrifices, it is about learning about what you should eat and what you should not eat.
To do this, we suggest some tips and steps to follow to adapt to this without problems:
Gradually reduce the consumption of red meat: don’t stop eating them radically, little by little you can reduce the portions of red and white meat you eat.
Have a hearty breakfast of fruit and vegetables, which will help you start your day full of energy and eliminate anxiety.
Increase your intake of seafood: everything that comes from the sea is loaded with omega-3s and fatty acids, all of which protect your brain and arteries.
Vegetarian food: eating vegetarian one day a week will help you to say goodbye to the meats little by little, it starts with a single day and gradually increases the days of the week.
Snack on fruit: no biscuits or processed foods, always opt for fresh fruit between meals.
Foods that are prohibited in this diet
There are foods that are completely prohibited at the time of following this diet, when it is decided to start this diet must be taken into account which are and gradually begin to reduce the consumption of them.
- Red meats
- Processed sugar and flour
Foods most commonly consumed in this diet:
- Olive oil
- Natural fiber
Negative aspects of the mediterranean diet
As effective and healthy as this diet is, it has some negative aspects that should be taken into account before you begin to make it.
It can cause digestive problems due to sudden changes in diet, which is why it is so important to make the change in eating style little by little.
In the Mediterranean diet, the consumption of dairy products is completely eliminated, this can cause a calcium deficiency. To prevent these deficiencies from occurring, you can take dietary supplements.
This diet can cause weight gain due to the high consumption of olive oil, as this is the only source of fat consumed with it.
Due to drastic changes in diet, anemia or loss of energy can occur.
How do you know if this diet is right for you?
Before starting any diet or style of eating, seek medical advice, as it may not be effective for everyone. The best thing to do is to do medical tests and make sure everything is in order.
If for some medical reason, you cannot follow this diet, you can try food supplements that stimulate weight loss.
Losing weight should not be a goal
Losing weight should be a consequence of a healthy lifestyle, not a simple diet or restriction, and you should not go hungry or stop eating. The ideal is to gradually adapt to what is healthy and natural, the rest will be a piece of cake.
If you have tried the Mediterranean diet, we would like to know your experience, leave us your comment.