The Mediterranean Diet Basics

The Mediterranean diet is an extensively researched diet that is highly recommended for women over 40 for weight loss and hormonal balance. I'll give you the Mediterranean diet basics below along with a delicious one pan recipe to get you started.

It is based on the traditional foods consumed by people living around the Mediterranean Sea about half a century ago. The diet has been found to be very beneficial for health, as researchers observed that people in countries such as Spain, Greece, and Italy had lower rates of heart disease, the leading cause of death in the US.

Studies have consistently shown that consuming a Mediterranean diet is associated with a range of health benefits, including better blood sugar control, lower risk of heart disease and stroke, and a reduced risk of developing diseases such as Parkinson's and Alzheimer's. Additionally, the diet has been linked to a lower incidence of breast and colorectal cancers, and a reduced risk of premature death.

Moreover, recent research shows that the Mediterranean diet is also beneficial for gut health. By consuming fiber, fruits, and vegetables, which are the favorite foods of gut-friendly microbes, the Mediterranean diet promotes the growth of healthy gut bacteria.

The best part about the Mediterranean diet is that it is not very restrictive, making it easier for women over 40 to stick with it for the long term. Overall, the Mediterranean diet is a fantastic way to improve your health and well-being by consuming healthy whole foods.

The Mediterranean diet has been shown in studies to produce greater weight loss than low-fat diets. It also may reduce the accumulation of belly fat specifically. Fat stored in the belly area is far more harmful to health than fat stored in the hips or thighs, raising the risk of heart disease and type 2 diabetes.

What to eat for The Mediterranean diet basics

The Mediterranean diet basics consists mainly of wholesome and nutritious foods, such as:

• Fruits and vegetables
• Nuts and seeds
• Legumes
• Whole grains
• Fish and seafood
• Extra virgin olive oil
• Herbs and spices

These foods are abundant in essential vitamins, minerals, antioxidants, healthy fats, and fiber. Additionally, they are often consumed in a social setting, where the enjoyment of the food and the company are equally valued.

Water is the primary beverage of choice in the Mediterranean diet basics, while coffee and tea are also commonly consumed without the addition of excessive cream or sugar. Furthermore, moderate consumption of red wine, typically one glass per day, is very common.

In moderation, the Mediterranean diet basics also include foods such as poultry, eggs, cheese, and yogurt. However, red meat, unfermented dairy, butter, and salt are rarely or never consumed in this diet.

What about wine on the Mediterranean diet?

If you're looking to lose weight, it's best to limit your intake of red wine and choose water as your primary drink when enjoying Mediterranean meals.

While red wine may have some health benefits, it's high in calories, with a single bottle containing up to 700 calories. To keep your alcohol consumption in check, consider swapping wine for a glass of gin and slimline tonic, which has only 115 calories. If you're interested in the health benefits of red wine, such as resveratrol and proanthocyanidins, you can find them in many supplements.

To stick to the Mediterranean diet, it's also best to cut down on full-fat milk and juice. Dairy products are consumed in moderation in this diet, primarily in the form of cheese and yogurt. Adding full-fat milk to your diet will increase your saturated fat and calorie intake unnecessarily. Additionally, since the Mediterranean diet emphasizes consuming plenty of whole fruits, it's not necessary to drink fruit juices that contain high levels of easily-digestible sugar.

Remember, achieving your weight loss goals involves more than just your diet. Incorporating regular physical activity, getting enough sleep, and managing stress levels are also crucial. Consistency is key, so stay committed to your goals and trust in yourself.

What to NOT eat on a Mediterranean diet

The Mediterranean diet avoids many processed and unhealthy foods, including:

• Desserts
• Processed meats
• Sauces and gravies
• Sugar-sweetened beverages or fruit juices
• Refined grains and oils (including hydrogenated oils)
• Excess salt
• Added sugars

If alcohol is problematic, it can also be excluded from the diet.

In addition to its dietary recommendations, the Mediterranean diet incorporates a different lifestyle. For instance, it discourages excessive sedentary behavior, eating alone, and being overly stressed.

In conclusion, the Mediterranean diet is a highly nutritious way of eating, focused mainly on whole plant foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains, as well as fish, olive oil, and herbs and spices. This diet is rich in essential vitamins, minerals, antioxidants, healthy fats, and fiber, which offer a range of health benefits.

It's essential to remember that health goes beyond just the food we consume. The Mediterranean lifestyle also emphasizes regular exercise, eating with loved ones, and enjoying life overall.

Do you think you could modify your diet by adding or eliminating certain foods to adopt a more Mediterranean approach? Do you have a favorite recipe that embodies this way of eating? Let me know!

Recipe (Mediterranean): One Pan Roasted Dinner

Serves 4

4 cod fillets
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved

3 tbsp olive oil, extra virgin

2 tsp dried dill ,2 dashes freshly ground black pepper, 1 lemon, sliced

Instructions

Preheat oven to 450ºF and cover a baking sheet with parchment paper. Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

Brush with olive oil and sprinkle with dill and pepper. Slice lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables.Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes.

Serve & enjoy!

Tip: You can always substitute another fish for the cod (e.g., salmon).

http://www.healthline.com/nutrition/mediterranean-diet-meal-plan

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