The Mediterranean Diet Menu – Why is it So Healthy?

Modern Mediterranean weight loss plan is based on the principles of the traditional Mediterranean diet. Mediterranean diet menu is not restrictive and depriving like many other fad diets, it is a diet plan which sets on the eating habits followed by the people living in the Mediterranean Regions.

Mediterranean recipes are based on high intake natural, unprocessed foods such as fruits, vegetables, grains, beans, fresh herbs, seafood and olive oil, moderate consumption of poultry, lean meat and dairy products and very little red meat and processed foods. Consumption of red wine in moderation is another foundation of the Mediterranean diet plan, as is the use of olive oil which basically substitutes all other animal and plant fats in cooking.

The Mediterranean diet meal plan has a very large variety of foods which you can eat taking pleasure in the vast variety of flavors and at the same time enjoy many health benefits. Cooking with healthy olive oil, not eating processed foods and foods with saturated, will insure you obtain healthy lifestyle and weight loss.

There are many other diets one could follow to lose weight, but the problem is that most diets are short-term solutions, because it’s very hard to follow some strict eating regimen for a longer period of time. And vast majority of people that go on a diet face the same problem: as soon as they stop dieting, they gain the weight back and then some. Mediterranean diet is not a diet in that sense, it is more a of a lifestyle change, so following Mediterranean meal plan you will never feel like you are on a diet, not will you be deprived of your favorite foods. This makes it easy to continue to eat Mediterranean foods even after you have lost weight, which will insure that you won’t gain the weight back!

With Mediterranean diet menu it is very easy to find an eating plan that will fit your daily living habits and that you will enjoy, so that you will want to stay on the “diet” longer. This will ensure you not only to lose weight but also to lead a healthy life with rejuvenated health, all thanks to Mediterranean diet menu!

Alessia Rossi is a nutritionist, passionate about Mediterranean food, diet and culture. Join the thousands of happy people who’ve been able to lose extra weight and eat healthier by following Mediterranean Diet Menu!

Mediterranean Diet Menu

Mediterranean Diet originated from the Mediterranean Region with some 21 countries that border the Mediterranean Sea. It is located between Europe, Africa and Asia and is the largest inland sea in the world. Countries include Portugal, Spain, France, Italy, Croatia, Greece and the countries of North Africa – they all are called Mediterranean Region.

Because of huge differences between cultures, mentalities and living habits of the population of this countries, Mediterranean diet vary greatly from country to country. Still, there are some eating patters that are same or similar throughout Mediterranean Region. People in this area eat:

Olives and olive oil is the main source of fat and it replaces almost all other oils
Lots of fruits, vegetables and whole grain fresh bread
Lots of cereals, potatoes, rice, beans, nuts
Fewer dairy products and eggs
Little read meat (few times a month)
Red meat is substituted with fish and poultry
Low to moderate amounts of wine

Overall, a typical Mediterranean diet plan consist of legumes and beans, huge variety of fresh vegetables and seasonal fruits, seafood and fish (in some parts of the region), fresh herbs, wine, yogurt and extra virgin olive oil.  It is impossible to come up with an exact definition of Mediterranean diet because the population in this region consumes a diverse set of foods. It is interesting to note that Mediterranean diet plan is really an eating pattern followed by people in the Mediterranean region for thousands of years. It consists of around 10% carbohydrates, 10% fats, 20% meats (fish and poultry) and 60% of vegetables. It is not so much a diet, but more a “way of life” with balanced eating habits which lead to healthier life and weight loss.

Large amounts of fruits and vegetables, and moderate amounts of seafood, fish and wine, provide anti-oxidants which even help the anti-aging method. And the fibers from rice, fresh bread, potatoes and pasta (all hugely popular food on the Mediterranean menu) are natural fillers which after a meal give a nice sense of fulfillment and prevent a person from periodically reaching for snacks. Mediterranean style diet is all about select foods that satisfy your hunger, supply your body with energy and provide important nutrients, which make it a perfect diet plan for healthier life and weight loss.

If your goals are to lose weight and maintain the new weight, to improve your longevity and to eat healthier, you should consider switching to Mediterranean diet menu.

Alessia Rossi is a nutritionist, passionate about Mediterranean food, diet and culture. Join the thousands of happy people who’ve been able to lose extra weight and eat healthier by following Mediterranean Diet Plan.

Mediterranean menu: elect that heart-healthy menu election

Whenever you’re searching for a heart-vigorous menu, the Mediterranean diet couldt be perfect for you. The Mediterranean regimen incorporates the ingredients of robust eating – expanded a splash of flavorful olive oil as well as maybe a cup of red wine – in a group additional elements characterizing the historic cooking style of countries next to the Mediterranean Sea.
In the majority healthful menus include fruits, vegetables, fish and complete grains, along with restrict unhealthy fats. As long as those parts of a vigorous menu remain tried-and-true, designing variations s or differences in proportions of defined foods shall constitute a difference in your risk of heart disease.

Bonus of the Mediterranean menu
Analysis done by Dietista Barcelona has shown that the ancestral Mediterranean menu reduces the risk of heart affection. In fact, a contemporary report of more than 1.5 million robust adults endorsed that following a Mediterranean menu was parallel with a lowered riskiness of cardiovascular mortality, a lowered frequency of cancer and cancer death, and a lowered proportion of Parkinson’s and Alzheimer’s diseases.
Because that argue, most if not all best scientific organizations encourage healthy adults to adapt a manner of eating like that of the Mediterranean diet for avoidance of major chronic diseases.

Vital parts of the Mediterranean nutrition
The Mediterranean diet stresses:
Getting plenty of exercise
Consuming fundamentally plant-based foods, suchlike fruits and vegetables, full grains, legumes and nuts
Replacement of fat with healthy oils such as olive oil and canola oil
Applying herbs and spices on behalf of salt to flavor foods
Limiting red meat to no more than twotimes a month
Consuming poultry at least two times a week
The diet further recognizes the importance of pleasant meals with family and friends.

Fruits, vegetables, nuts and grains
The Mediterranean comestibles traditionally includes fruits, vegetables, pasta and rice. For instance, citizenry of Greece eat very not many red meat and average nine servings a day of antioxidant-rich fruits and vegetables. The Mediterranean nutrition has been linked with a lower level of oxidized low-density lipoprotein (LDL) cholesterol – the “bad” cholesterol that’s more probable to form sediment in your arteries.
Nuts are different part of a healthful Mediterranean regimen. Nuts are high in fat (approximately 80 percent of their calories come from fat), but nearly all of the fat is not saturated. Because nuts are high in calories, they will not be eaten in large amounts – approximately no more than a small number a day. For the correct nutrition, avoid candied or honey-roasted and heavily salted nuts.
Grains in the Mediterranean area are frequently complete grain and commonly include very few unhealthy trans fats, plus bread is an fundamental part of the nutrition there. However, throughout the Mediterranean area, bread is eaten basic or dipped in olive oil – not eaten with butter or margarines, which contain saturated or trans fats.
Healthy fats
The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather to make calculating choices about the types of fat you ingest. The Mediterranean nutrition discourages saturated fats and hydrogenated oils (trans fats), one and the other of which contribute to heart affection.

Dietista Barcelona helps to improve the quality life of their clients by means of healthy diet. We are the greatest provider of food services in Spain.