In this Mediterranean Diet Review, we’ll try to answer some questions about this new diet planπŸ˜‹. What is the Mediterranean Diet 🦐? Choosing the Cretan weight loss allows you to lose weight quickly and permanently?Who is it primarily for? Is this Diet Plan really balanced and healthy weight loss? How does Mediterranean Diet Recipes burn fat?

In recent years, several studies have shown that a healthy diet, based on the principles of the Mediterranean diet, can help maintain better cognitive health.

It is the Mediterranean diet as a whole that would be beneficial in preventing Alzheimer’s and slowing its progression. Rather, its benefits are attributable to the synergy of all foods (and habits) that make up it, not to the effect of a particular food or nutrient.

What is The Mediterranean Diet?

The Mediterranean, or Cretan, Diet is renowned for its health benefits. Its name comes from the fact that it is traditionally followed by the inhabitants of the Mediterranean countries, in particular of Crete.

This diet is based on a limited intake of saturated fat. Red meat is almost excluded, replaced by fish, dairy products (yogurts, cheese), lots of fresh or dried fruits and vegetables, all seasoned or cooked in olive oil. The Mediterranean diet is a way of eating that combines moderation, variety of foods and the pleasure of eating.

Another likely benefit of this diet is related to the time given to meals which contributes to good chewing and better digestion.

How Does Mediterranean Diet Work?

For years, the merits of the famous Mediterranean diet have been touted. And its virtues for the heart are attributed to antioxidants, including the famous polyphenols in red wine, and the famous Omega 3 in fish. But scientists may have been on the wrong track: the benefits would only be due … to fibers!

mediterranean diet plan

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The famous virtues of the Mediterranean Diet would not be what we believe: indeed, the latter would be a rich source of fiber! Spanish researchers wanted to verify which foods were really beneficial.

Mediterranean Diet: Healthy Recipes

The Mediterranean diet is characterized by recipes and meal paln rich in fruits, vegetables, olive oil, nuts, seafood, lean meat … Many studies attest to people favoring this diet of a decrease in overall mortality as well than a reduction in cardiovascular pathologies.

The Mediterranean diet has other health benefits: according to British research, a diet combining unsaturated fats such as olive oil, vegetables rich in nitrates such as spinach, could protect against high blood pressure.

In addition, menopausal women who favor the Mediterranean diet increase their bone density and muscle mass, two risk factors for osteoporosis and bone fractures, concludes a study conducted by Brazilian researchers from the Federal University of Rio Grande do Sul.

Mediterranean Diet: fiber above all

Also, to find out the effects of this diet, the researchers therefore observed a population whose eating habits were close to this ideal diet. They then studied a sample of the Spanish population, the leading European consumer of fruit and vegetables. To find out the links between diet and cardiovascular problems, they observed patients in a Pamplona hospital. They interviewed 171 Hispanics who suffered a heart attack about their eating habits, then compared the results to a control group.

mediterranean diet recipes

And the results are rather surprising. According to the researchers, we must forget the famous antioxidants and Omega 3 of fish, olive, wine and other foods. They would not be the main culprits of a lower heart risk. The factor that seems essential to protect our heart is fiber! Because according to research, those who ate the most were much less likely to have a heart attack.

Mediterranean Diet: Food Recommendation

Could the secret of a concrete heart be found in these famous fibers, already known to facilitate digestion and protect against certain cancers? Fibers are substances of plant origin essential for the proper functioning of the intestine. There are two types: soluble and insoluble, which do not have exactly the same characteristics.

This diet is characterized by a high intake of cereals (mainly whole grains), vegetables, legumes, fruits, nuts and olive oil. It is also based on regular consumption of fish and poultry, as well as moderate consumption of alcohol, mainly red wine taken during the meal, as well as dairy products and eggs.

Moreover, this diet is distinguished by a low consumption of sweets, red and processed meats, especially deli meats. Unlike the North American or Western diet, the Mediterranean diet is classified as a diet model based on plant-based foods rich in antioxidants. Inscribed in 2013 on the list of intangible cultural heritage of humanity, it symbolizes the sharing and enjoyment of the table, food diversity and proximity to food markets.

Fruit for dessert for an effective Mediterranean Diet

According to a recent study, regular consumption of fruits (regardless of their fiber content) also seemed to have an important effect in preventing coronary heart problems. In this case, the effect was positive for average consumption (250 g per day), but did not increase for larger consumption.

the mediterranean diet

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For researchers, these benefits would be linked to the habit of eating almost exclusively fruit for dessert: on the one hand for the intrinsic qualities of these plants, but on the other hand thanks to the fact that this avoids taking cakes, ice creams and other sweets much less beneficial at the end of a meal … So don’t forget: for dessert, fruit is amazing!

Mediterranean Diet Review

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The advantages of The Mediterranean Diet

  • This weight loss plan is scientifically proven to burn fat fast.
  • The Mediterranean Diet has now a lot of good reviews, without any customer complaints.
  • Meals are simple and quick to prepare.
  • The “pleasure” side is absolutely not overlooked.
  • It doesn’t have any side effects.
  • This diet is 100% natural fat loss plan.

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The disadvantages of the Cretan diet:

  • The major part of the food being fruits and vegetables, it is not always easy to carry out this diet in winter!

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The Mediterranean Diet – Real Before and After

It is true that the diet of North Americans differs considerably from the traditional Mediterranean diet and it may seem difficult to change our diet. However, a Quebec study found that after 12 months, participants who changed their diets reaped several benefits as a result of joining the Mediterranean diet. In general, participants enjoyed cooking the Mediterranean diet in 97% of cases, including: ease, discovery, health, taste, variety and satisfaction of family members. Another positive fact was that participants reported cooking more after the study.

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Download The Mediterranean Diet Plan From The Official Website

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Published by Adriana Smith

Hi there friends! My name is Adriana Smith, I'm 35 years old. I’ve been a Certified Diet & Nutrition Specialist in Toms River, New Jersey Since 2014. I which you all the best.

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