Apart from being highly effective for weight loss, the Mediterranean diet can also improve one's overall health.
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Key Takeaways
What’s the idea of the Mediterranean diet?
The Mediterranean diet was inspired by the traditional eating habits of Greece, Italy, and Spain during the 1960s. The diet quickly became a big hit.
- No calorie counting
- No limitations that sounds like starvation
- Nothing like the typical diet demands
- All you’ve gotta do is consume more olive oil, fruits, and vegetables, take it a bit easier on the dairy, and try to stick to low consumption of non-fish meat products.
- You can always make little changes based on your preferences.
What foods you should eat.
You can and should eat healthy unprocessed Mediterranean foods, including vegetables, fruits, nuts and seeds, legumes, whole grains, fish, poultry, dairy products, herbs and spices, and healthy fats.
Vegetables
- Tomatoes
- broccoli
- kale
- spinach
- cauliflower
- carrots
- brussel sprouts
- cucumbers
Fruits
- apples
- bananas
- oranges
- pears
- strawberries
- grapes
- melons
- peaches
Herbs and Spices
- cinnamon
- garlic
- basil
- mint
- rosemary
- sage
- pepper
Nuts and Seeds
- Almonds
- walnuts
- hazelnuts
- sunflower seeds
- pumpkin seeds
- chia seeds
Whole Grains
- whole oats
- brown rice
- rye
- corn
- whole grain bread
Fish and any type of seafood
- Salmon
- sardines
- trout
- tuna
- shrimp
- oysters
- clams
- crabs
Poultry
- chicken
- duck
- turkey
- chicken or duck eggs
Dairy Products
- cheese
- yogurt
- greek yogurt
Legume
- Beans
- Peas
- Peanuts
Healthy Fats
- olive oil
- olives
- avocados
- avocado oil
There are still some restrictions.
- Eat poultry, chicken, eggs, and yogurt in moderations
- Meat can be included in moderation
What foods you should avoid.
You should strictly avoid added sugar, refined grains, trans fats, refined oils, processed meat and highly-processed products that are usually labelled as “low-fat” or “diet”.
What drinks you can have.
The best choice when it comes to drinks is a simple glass of water. But the Mediterranean diet actually doesn’t mind moderate amounts of wine too.
7-Day Meal Plan
You can use a sample 7-day meal plan to create your own Mediterranean eating habits.
- The best foods to have for breakfast are Greek plain yogurt, oatmeal, eggs, or grapefruit with toast.
- Spinach salad, hummus, pita, tuna salad, lentil soup, turkey or grilled mushrooms all make an excellent diet lunch.
- Chicken, grilled salmon or trout, mussels, chili, or Mediterranean pizza are perfect for dinner.
- You can also have an optional glass of wine with it.
How long should you stick to the diet for?
It’s better to stick to the Mediterranean diet for four weeks if you wanna see better results.