MEDITERRANEAN DIET PLAN

MEDITERRANEAN DIETARY PATTERN

What Is The Mediterranean Diet?

The Mediterranean diet is a dietary pattern that is based on the traditional food and cooking practices of the countries that border the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes the consumption of plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts, as well as healthy fats, such as olive oil. It also includes moderate amounts of fish, poultry, and dairy products, and limited amounts of red meat and sweets.

There are tremendous shifts in health and wellness over the past 20 years - diabetes, obesity and cardiovascular disease are increasing at enormous speed. A new focus on the connection between lifestyle choices and the impact on weight gain and healthy aging is emerging.

OUR COMMON GOAL - Focus on natural reduction of chronic inflammation and oxidative stress. Chronic low-grade inflammation causes most of our lifestyle diseases and chronic inflammation is associated with oxidative stress and damage to our body.

What are non-communicable chronic diseases (NCDs)?

• Obesity
• Insulin resistance
• Type 2 Diabetes
• Cancer
• Cardiovascular disease
• Stroke
• Alzheimer's
• Parkinson's

The Mediterranean diet is consistently ranked as one of the healthiest diets in the world by many health experts and organizations, including U.S. News & World Report. In fact, the Mediterranean diet has been named the best overall diet for four years in a row (2019-2022) in their annual rankings.

Summary of the Mediterranean Diet

• It absolutely works. Many studies back it up.
• Diet is approachable and achievable.
• Supports healthy lifestyle and proven to be effective to reduce risks for many diseases.

One reason why the Mediterranean diet is so highly regarded is because it is based on a balanced and varied approach to eating that includes a wide range of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

The diet also emphasizes whole, minimally processed foods and limits or avoids foods that are high in saturated and trans fats, added sugars, and sodium.

Join millions of people on this journey and see for yourself how easy it is to follow this healthy Mediterranean Diet !

MEDITERRANEAN DIET BASICS

The Basics Of The Diet

The Mediterranean diet is widely regarded as one of the healthiest in the world, and has been linked to lower rates of chronic diseases like heart disease, cancer, and type 2 diabetes, obesity, depression, asthma, and cognitive decline.

Here are the basics of the Mediterranean diet:

• Focus on plant-based foods: The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods provide a range of nutrients and fiber, and are low in saturated fat.
• Include healthy fats: Olive oil is a key component of the Mediterranean diet, and is used in cooking and as a salad dressing. Other healthy fats, like nuts and fatty fish, are also included. Best to use Extra Virgin Olive Oil.
• Limit red meat: Red meat (best grass fed) is limited in the Mediterranean diet, and is often replaced with lean proteins like omega-3 rich fish and poultry.
• Use herbs and spices: The Mediterranean diet relies on herbs and spices to add flavor to dishes, rather than relying on salt.
• Enjoy dairy in moderation: Dairy products are consumed in moderation in the Mediterranean diet, with an emphasis on yogurt and cheese.
• Drink red wine in moderation: Red wine is often consumed in moderation (max 1-2 glasses daily) with meals, and is thought to have health benefits due to its antioxidant content.

Overall, the Mediterranean diet is characterized by a focus on whole, minimally processed foods, and a balanced approach to nutrition.

Remember that weight loss is a journey, and consistency is key to reaching your goals. It is important to remember that sustainable weight loss takes time and effort, and a combination of above strategies (diet plan, regular exercise, enough sleep, etc) can help increase the chances of progress and success.

It's important to keep in mind that the Mediterranean diet is not a short-term or quick-fix diet, but rather a long-term approach to healthy eating and lifestyle habits. The goal is to incorporate the principles of the diet into your daily routine in a sustainable way, rather than following a strict plan for a certain amount of time.

In general, most health experts recommend following the Mediterranean diet for at least three months to see significant changes in health markers such as weight, blood pressure, and cholesterol levels. However, the longer you stick with the diet and make it a part of your overall lifestyle, the more likely you are to see lasting results.

Pompeian Smooth Extra Virgin Olive Oil, First Cold Pressed,

Mild and Delicate Flavor, Perfect for Sauteing and Stir-Frying, Naturally Gluten Free, Non-Allergenic, Non-GMO, 101 Fl Oz,

Single Bottle, #1 Best Seller in Olive Oils (#Ad),

SHOP NOW ON AMAZON

MEDITERRANEAN DIET - COMMON FOODS

What Common Foods Are Included ...

All the foods included in the Mediterranean diet can be considered healthy when consumed in moderation and as part of a balanced diet:

• Fruits and vegetables: Including kale, spinach, arugula, tomatoes, peppers, cucumbers, eggplants, artichokes, berries, citrus fruits, and more.
• Whole grains: Such as brown rice, whole-wheat bread, bulgur, quinoa, farro, barley and couscous.
• Legumes: Including chickpeas, lentils, beans, and peas.
• Nuts and seeds: Such as almonds, walnuts, pistachios, pine nuts, sesame seeds, and pumpkin seeds.
• Olive oil: Used as the primary cooking oil and for salad dressings, preferable good quality Extra Virgin Olive Oil.
• Fish and seafood: Including salmon, sardines, tuna, shrimp, mackerel, and more.
• Poultry and eggs: Chicken, turkey, and eggs are included in moderation.
• Moderate dairy products: Including cheese, yogurt, and small amounts of milk (preferable almond milk).
• Herbs and spices: Such as basil, oregano, thyme, garlic, and rosemary.
• Red wine: Consumed in moderation, usually with meals.

It's important to keep in mind that everyone is different, and what may be appropriate for one person may not be appropriate for another. If you have any concerns about whether the Mediterranean diet is appropriate for you, it's best to consult a healthcare professional before starting.

The Complete Mediterranean Cookbook (#Ad)

SHOP NOW ON AMAZON

The Mediterranean Method (#Ad)

SHOP NOW ON AMAZON

MEDITERRANEAN DIET - BENEFITS

Beneficial Effects On Your Health

Some foods are particularly nutrient-dense and have been associated with various health benefits. Here are some of the healthiest foods in the Mediterranean diet:

• Olive oil: Olive oil is high in monounsaturated fats and polyphenols, which have been shown to have anti-inflammatory properties and may reduce the risk of heart disease, stroke, and certain cancers.
• Leafy greens: Leafy greens such as spinach, kale, and arugula are packed with vitamins, minerals, fiber, and antioxidants that are essential for good health.
• Berries: Berries, such as blueberries, strawberries, and raspberries, are high in antioxidants and have been shown to reduce inflammation and improve cognitive function.
• Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and antioxidants, and have been shown to reduce the risk of chronic diseases, including heart disease and cancer.
• Nuts and seeds: Nuts and seeds are a good source of healthy fats, fiber, and protein, and have been shown to lower cholesterol levels, reduce inflammation, and improve blood sugar control.
• Fish and seafood: Fatty fish, such as salmon, sardines, and tuna, are rich in omega-3 fatty acids, which have been shown to reduce inflammation, improve brain function, and reduce the risk of heart disease.
• Legumes: Legumes, such as chickpeas, lentils, and beans, are a good source of protein, fiber, protein, vitamins, and minerals, and antioxidants, and have been shown to improve blood sugar control, lower cholesterol levels, and reduce the risk of heart disease.
• Whole grains: Whole grains such as brown rice, whole-wheat bread, and quinoa are high in fiber, vitamins, minerals, and antioxidants, and have been associated with a reduced risk of heart disease, diabetes, and certain cancers.

That being said, it's important to remember that the most effective form of the Mediterranean diet is the one that you can stick to and that works best for you. If you have any health conditions or are unsure if it's safe for you, it's recommended to consult a healthcare professional before starting.

Remember, starting any new diet can be overwhelming, so try to make small changes over time and focus on incorporating more whole, minimally processed foods into your meals

La Tourangelle, Organic Extra Virgin Olive Oil,

Cold-Pressed High Antioxidant Picual Olives

From Spain, 25.4 fl oz (#Ad)

SHOP NOW ON AMAZON

Note: Picual olives are a variety of olives that are native to the Andalusia region in southern Spain. They are one of the most widely cultivated and popular varieties of olives in the world and are known for their high oil content, fruity flavor, and bitter taste.

Picual olives are used primarily for oil production and are harvested when they are still green. The oil produced from Picual olives is considered to be one of the best in the world, with a distinctive flavor and aroma that is highly prized by chefs and food enthusiasts alike.

Fresh 22/2023 Harvest, High Phenolic (521mg/kg), Premium Greek Extra Virgin Olive Oil, Medium Intensity, Greece Single Origin, Cold Extracted, 16.9 fl oz Tin, PJ KABOS “Family Reserve - Medium” (#Ad)

SHOP NOW ON AMAZON

MEDITERRANEAN DIET - RESEARCH

Most Notable Research Studies

There have been numerous studies conducted on the Mediterranean diet and its health benefits. Some of the most notable and well-respected studies include::

• The Seven Countries Study (< Click): This was one of the first large-scale studies to examine the relationship between diet and heart disease. It found that people in Mediterranean countries had a lower risk of heart disease compared to those in Northern Europe.
• The PREDIMED Study (< Click): This large randomized controlled trial found that people following a Mediterranean diet supplemented with extra-virgin olive oil or nuts had a significant reduction in the risk of cardiovascular events compared to a control group following a low-fat diet.
• The Lyon Diet Heart Study (< Click): This study found that people following a Mediterranean-style diet had a reduced risk of heart disease compared to those following a traditional Western diet.
• The NU-AGE Study (< Click): This study investigated the effects of the Mediterranean diet on aging in older adults. It found that the diet was associated with improved physical function, cognitive function, and mood.
• The Moli-sani Study (< Click): This was a large observational study that investigated the association between the Mediterranean diet and various health outcomes. It found that people following the diet had a reduced risk of heart disease, type 2 diabetes, and certain cancers.

These are just a few of the many studies that have been conducted on the Mediterranean diet, and the results of these studies continue to support the idea that this diet is associated with a number of health benefits.

Before making any dietary changes, it's always best to consult with a healthcare professional to determine what is best for your individual health needs.

Remember, starting any new diet can be overwhelming, so try to make small changes over time and focus on incorporating more whole, minimally processed foods into your meals.

Giuseppe Giusti - Gran Deposito Aceto Balsamico Di Giuseppe Giusti Moderna - Italian Balsamic Wine Vinegar 8.45 fl.oz. (250ml) - Pack of 1 (#Ad)

SHOP NOW ON AMAZON

Note: ANCIENT PROCESSES - This gourmet balsamic vinegar ages in barrels. Giuseppe Giusti vinegars are made with a strict process that's been perfected over time.

AGED TO PERFECTION - This balsamic wine vinegar is aged to perfection in special barrels handed down for generations of the Giusti family. The barrels are made of different types of wood for different steps of the process so the vinegar will take on the complex flavors of the casks. After a minimum of 12 years, the vinegar can be considered ready for consumption.

FLAVORFUL BALSAMIC VINEGAR - The flavor profile of this Gran Deposito Balsamic Vinegar brings notes of plum jam, red fruit, honey, and vanilla. This gourmet balsamic is a deep brown color with a glossy, velvety smooth texture. Complex, aromatic, and acidic undertones make this balsamic wine vinegar from Italy great with fresh pasta, soft cheese, fresh fruit or to create the perfect twist to upgrade a Negroni or other cocktails.

Mazzetti Balsamic Vinegar of Modena Gold Label PGI |Smooth & Balanced | Perfect for Dipping | Matured in Oak Barrels 8.45 Ounce Bottle (Pack of 2) (#Ad)

SHOP NOW ON AMAZON

MEDITERANNEAN DIET 7-DAY MEAL PLAN PDF

Meal Plan Sample

Here is an example of a typical meal plan for the Mediterranean diet - just to give you some ideas.

However, if you scroll down, you can DOWNLOAD A MEDITERRANEAN DIET 7-DAY MEAL PLAN PDF incl. recipes for Breakfast, Lunch, and Dinner for all 7 Days for FREE!

BREAKFAST

• Greek yogurt with berries and a sprinkle of nuts or granola
• Whole grain toast with avocado and a boiled egg
• Oatmeal with honey, nuts, and fruit

LUNCH

• Greek salad with mixed greens, tomatoes, cucumbers, olives, feta cheese, and a drizzle of olive oil and lemon juice
• Grilled chicken or fish with roasted vegetables and a side of whole-grain couscous or quinoa
• Hummus and vegetable wrap with a side of fresh fruit

DINNER

• Baked salmon with lemon and herbs, roasted sweet potatoes, and a side salad
• Chicken souvlaki with tzatziki sauce, whole-grain pita bread, and grilled vegetables
• Whole-grain pasta with tomato sauce, grilled vegetables, and a side of mixed greens

SNACKS

• Fresh fruit with a handful of nuts
• Greek yogurt with honey and berries
• Whole-grain crackers with hummus or a small piece of cheese

BEVERAGES

• Water
• Herbal tea
• Red wine (in moderation)

This meal plan is just an example, and there are many different variations of the Mediterranean diet.

The key is to focus on whole, minimally processed foods and to avoid highly processed and sugary foods. It's also important to incorporate physical activity into your daily routine and to practice mindful eating.

Click below to download the Mediterranean Diet 7 Day Meal Plan PDF:

... STAY AWAY FROM SUGARY DRINKS AND CUT BACK SUGAR IN FOOD AS MUCH AS YOU CAN.

HIGHLY RECOMMENDED: Watch the video below
"SUGAR - THE BITTER TRUTH", by Robert H. Lustig, M.D.

Desert Miracle Cold Pressed Polyphenol Rich Moroccan Olive Oil, Organic Extra Virgin Olive Oil with High Polyphenols, First Cold Pressed EVOO From Morocco, Rich Polyphenol Extra Virgin Olive Oil, Gold Medals Awards Winning Olive Oil Trusted By The Best Master Chefs In The World, 500 milliliter (#Ad)

SHOP NOW ON AMAZON

Italian Polyphenol Rich Olive Oil Extra Virgin - 2022 Polyphenol Lab Report 613,6mg/kg - Extra Virgin Olive Oil Cold Pressed -

Unrefined EVOO olive oil - Ideal for Natural Raw Use,

Gold Award Winning (#Ad)

SHOP NOW ON AMAZON

Ellora Farms, Global Gold Award Winner, Single Origin & Estate Traceable Extra Virgin Olive Oil, First-Cold Pressed, Certified PDO, Harvested in Crete, Greece, Kosher OU, 1 Lt (33.8 oz.) Tins,

Pack of 2 (#Ad)

SHOP NOW ON AMAZON

Colavita Extra Virgin Olive Oil First Cold Pressed Olive Oil, Perfect For Roasting, Baking, Dressing, And Marinades 68 Fl Oz (#Ad)

>>> CHECK $PRICE <<<