The Mediterranean diet meal plan is based on fresh and natural foods such as olive oil, fruits, vegetables, legumes, nuts, vinegar, cereals, fish, milk, and cheese.
It is necessary to avoid industrialized products such as sausages, frozen and pre-made foods.
This is the type of diet that promotes a lifestyle change, and it’s not always necessary to be low in calories to help lose weight, as it naturally helps improve metabolism and promote weight control.
How to follow a Mediterranean diet properly
To execute it with most success, your current diet must be altered as follows:
1. Avoid industrialized products
The diet must be in a greater proportion based on natural products, mainly from vegetable origins such as olive oil, brown rice, soy, eggs, and milk.
Removing industrialized products will help decrease the production of toxins in the body. It will reduce inflammation and combat fluid retention, thus naturally helping to reduce swelling.
2. Consume fish
Fish should be consumed at least 3 times a week, as they are sources of protein and good fats such as omega-3.
It also acts as an anti-inflammatory, helping relieve joint pain, improving blood circulation, increasing good cholesterol (and decreasing the bad one), and preventing heart disease.
3. Olive oil and healthy fats
To max its benefits, olive oil should be added to ready-made meals, consuming a maximum of 2 tablespoons per day.
Other good fats are olives and nuts such as peanuts, walnuts, almonds, and hazelnuts, which should be consumed daily.
4. Whole foods
The Mediterranean diet meal plan is rich in whole foods that include:
- Cereals such as oats, rye, and barley
- Brown rice
- Wheat pasta
- Whole-grain pieces of bread are foods rich in fiber, vitamins, and minerals that improve the body’s functioning. Fights constipation and decreases the absorption of sugars and fats in the intestine
- Also rich in high protein grains like beans, soybeans, and chickpeas, which help strengthen muscles and improve metabolism
5. Fruits and vegetables
Increasing the consumption of fruits and vegetables is an essential aspect of this diet. They provide fibers, vitamins, and minerals for the body, causing greater satiety and favoring weight loss.
6. Milk and skim derivatives
To improve the diet and decrease fat consumption, you should opt for skim milk, plain yogurt, and white cheeses such as ricotta and cottage, or choose low-fat versions of the products. Always read nutritional labeling.
7. Wine (my favorite part)
Drinking 2-3 oz of wine daily is proven to support heart health due to its high content of polyphenols such as resveratrol, an antioxidant-rich substance that helps care for blood vessels.
Mediterranean diet benefits
This diet isn’t only for losing weight, it’s more of a mediterranean culture.
Its main health benefits are:
- Lower risk of developing cardiovascular diseases, cancer, diabetes, and degenerative diseases
- Protects the body from atherosclerosis and thrombosis
- It’s a relatively cheap diet
- It contains more nutrients than industrialized foods, providing a greater quantity of vitamins and minerals
- It makes the diet more varied, being excellent for children’s taste preference and making it easier for them to eat vegetables and salads
Again, the pillar of a successful Mediterranean diet lifestyle is to consume seasonal fresh fruits and foods of plant origin every day.