Home Diet Why Nutritionists suggest Mediterranean diet? Know its Benefits

Why Nutritionists suggest Mediterranean diet? Know its Benefits

by Shatakshi Gupta

As we all step into the New Year, we adopt new resolutions, out of which the most common one is of loosing weight and achieving the perfect body shape. But how many of us are actually able to do so? Although, most of the us are serious and conscious about health, make plans for gym and even begin with yoga, but in long term most of the people leave it as a second thought.

Still there are some people who give more importance to switching over their diet, instead of regular exercise in order to keep themselves fit. In this way, people try various types of diet options, but these days Mediterranean diet is gaining much popularity among people. However, few people might not know about this, so let’s get into the details of what this diet actually means!

What is the Mediterranean Diet?

Mediterranean diet basically includes the food which is prevalent in the countries situated around the Mediterranean sea, i.e., some European as well as African countries. Various studies have divulged that it is quite a beneficial diet for bone and mental health. That is why many dieticians and experts recommend it. A panel of diabetes, heart and weight loss experts have ranked the Mediterranean diet at the top of 35 other diets, among the alternatives like the keto diet.

Also read: Health Guide: These Food Items Release Harmful Toxins on Re-heating

Foods consumed in Mediterranean Diet

The Mediterranean diet is rich in fresh fruits and vegetables, with small amounts of red meat and added sugars. Let us tell you that the idea or concept of the Mediterranean diet has mainly originated from those countries which are situated close to or around the Mediterranean Sea. Historically, people have visited around the sea for nuts and healthy fats. According to US News & World Report, Harvard School of Public Health and a think tank called Oldways have designed the Mediterranean diet based on the common eating habits of this region. Items which are made as the part of the Mediterranean diet are-

  •  seafood
  •  fresh vegetables and fruits
  •  Whole grains
  •  nuts and seeds

These foods are rich in vitamins and various nutrients like- fiber, polyphenols (a type of antioxidant, which refreshes the mood) and plant-based components, which protect your body against diseases. By following the Mediterranean diet, one can reduce the risk of diabetes, and many types of cancer. Along with this, the mental state (cognitive decline) can also be improved through this diet.

How does the Mediterranean diet help you lose weight?

Obesity is a prevailing problem of today’s world. This is where Mediterranean diet comes to your rescue. In fact, this diet helps in weight loss by reducing high-calorie foods and through substitutes for sugar.

According to the Mayo Clinic, the Mediterranean diet includes things like olive oil, avocados (avocado is also known as alligator peels. It is a fruit) and salmon (fish). It also reduces bad cholesterol which is the main cause of heart disease.

All in all, the Mediterranean diet can be one of the best diets, which can be helpful in reducing the risk of many serious diseases, including cardiovascular disease. Apart from this, the Mediterranean diet also assists in weight loss.

Foods to avoid in Mediterranean Diet

Read more: Demystifying Caffeine: Know the Health Benefits and Ill Effects of Caffeine

We already had a look on all those food items which one can consume under Mediterranean diet, so now let’s view those food items which should be avoided if you’re following the Mediterranean diet.

  • Processed meats like bacon, hot dogs
  • Frozen meals as they are high in their sodium content
  • Processed cheese
  • White pasta and white breads
  • Butter
  • Alcohol
  • Refined and hydrogenated oils like soyabean oil, safflower oil, and vegetable oils
  • Sugary drinks
  • Desserts and candies

Even though it is very difficult to stick to any particular diet for long as we have a hectic schedule of work and busy lifestyle, but we must make some time for our healthcare. So if you’re someone who is planning to fit into your old clothes this year, then start with your Mediterranean diet today.


Shaik Shanawaz February 20, 2022 - 8:39 AM

I am very helpful with this all information thanks Nutrition 7

NikhiL Nikam April 1, 2022 - 6:27 PM

Very nice mahiti


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