US. News & World Report, a recognized authority on ranking and consumer advice, has named the Mediterranean diet the best diet for 2019, and with good reason.
In this era of restrictive eating habits like Keto and Paleo, the Mediterranean Diet offers a long-term plan that you may actually be able to meet. Unlike diets that seem to contain more ingredients than they allow, the Mediterranean Diet serves more as a list of what you should eat than you should not.
And its benefits are not limited to weight loss studies have proven that you can lead a longer and healthier life. Doctors have prescribed Mediterranean diet for people suffering from heart disease, depression and dementia.
Curious? Here is an overview of everything you need to know.
The Big Idea
The Mediterranean diet is based on the collective lifestyle of the people of Crete, Greece and southern Italy in the mid-20th century. At that time, despite limited access to modern health care, they had low rates of chronic disease and longer than average life expectancy. Due to the large geographical area from which it comes, there are many different diets. Today's plan, which most people follow today, is based on the 1
These foods are mostly plant-based, including whole grains, olive oil and fruits, vegetables, legumes, nuts, herbs and spices. The diet also includes fish, poultry and dairy products in smaller quantities. Although the pyramid suggests the proportions of food one should eat, an unusual aspect of the Mediterranean diet, as it is announced today, is that portion sizes are not regulated so that each individual can decide how much he takes on the basis of his own diet body type and size.
Foods that you should eat
As mentioned above, the Mediterranean diet focuses heavily on plant-based foods. It promotes the consumption of:
Fruits and vegetables up to nine daily servings of antioxidant-rich products
Healthy fats including avocados, nuts and olive oil (no butter!) [19659011Fullgrainproducts such as rice , Pasta and bread (not refined and with olive oil, not butter)
Omega-3-rich fish about twice a week, including mackerel, sardines, albacore tuna and salmon. Other animal proteins such as poultry, eggs and dairy products can be consumed in small portions either daily or several times a week. Red meat should not be eaten more than a few times a month.
Water as the main drink, but one to two glasses of wine per day are allowed for men and a glass of a day for women.
The plan also promotes daily physical activity.
Foods You Should Avoid
Although it is generally not a prohibited diet, there are several categories of foods that should be avoided: Sugar, processed meats, refined grains, refined oils and other highly processed foods
Research has consistently shown that the Mediterranean diet reduces the risk of cardiovascular disease and overall mortality and has recent studies even suggested that she can prevent depression.
Despite the widespread belief that a healthy diet must be low in fat, it is rich in healthy fats derived from fatty fish, olive oil and nuts, and has neither fat nor fat calorie restrictions. Indeed, studies have shown that the Mediterranean diet can reduce the stroke mortality rate by 30 percent and the risk of type 2 diabetes.
Studies also show that the antioxidants found in the Mediterranean diet can prevent dementia and other age groups. cognitive decline and those who diet may be 46% more likely to age (which is defined as 70 years or more without severe chronic illness or impairment).
There are no significant dangers to adherence to the Mediterranean diet, but as there are no restrictions on serving size, it is possible to eat too much, which can lead to weight gain ,
The Harvard School of Public Health Warns Increasing your intake of a single food from the Mediterranean Diet does not produce the same results as eating the collective diet foods: "It is the combination of this food that protects against disease The benefits are not as strong when looking at individual foods or nutrients contained in the Mediterranean diet. Therefore, it is important not simply to add olive oil or nuts to the current diet, but to take over the plan in its entirety. "
Contact your doctor
. Talk to your doctor as often as possible Change your diet and lifestyle to ensure that changes are synchronized with your individual needs. For many people, however, Harvard believes the Mediterranean diet is "a healthy dietary pattern to prevent cardiovascular disease, increase longevity, and promote healthy aging. In conjunction with a caloric restriction, the diet can also support a healthy weight loss. "Sounds like a worthy plan.