Mediterranean Diet Plan Review

Published On January 17, 2018 | By admin | Health

Recognized by UNESCO on November 17, 2010, as an Intangible Cultural Heritage of Italy, Greece, Spain, and Morocco as a great contribution to the earth, the Mediterranean diet is a plan with some of the strongest evidence for a healthier lifestyle and decreased mortality with successful use. Recent research shows that it reduces cardiovascular diseases and mortality. In Mediterranean parts of the world, incidences of cancer are low, as are incidences of Parkinson’s and Alzheimer’s disease. The common diet of the region is ranked the #2 healthiest in the world. It is not yet ranked in terms of weight loss, but you can still reduce some weight with it, as good health is always the first step to an improved body.

How does it work?

Mediterranean diets work better than low fat diets to reduce weight because it differentiates between good fat and bad fat, and several studies have proven it. It not only helps to answer how to lose 10 pounds in a week without exercise but also keeps you healthy and free of many diseases.

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The Mediterranean diet consists of the following foods to be used regularly:

Whole Grains: The key components of Mediterranean diet are breads, rice, and pastas. Whole grain varieties of these products are included in the diet, not the refined components. The refined components lose much of their nutritional value while they are processed. Whole grains have fibers, vitamins, and minerals.

Vegetables and fruits: Vegetables and fruits are a part of every meal. They are full of vitamins, minerals, and antioxidants, but they are low in fat and sodium.

Beans, nuts, and seeds: These plant-based foods add protein and healthy omega-3 fatty acids to your diet.

Olive oil: While cooking or dressing, olive oils are used. Olive oils contain monosaturated fats, which are healthy and good for health.

Herbs and spices: To provide greater flavor to your foods, herbs and spices are used instead of salt.

Foods to be used in a controlled amount, but not regularly:

Fish and sea food: As it is a Mediterranean diet plan, sea foods and fish cannot be ignored. Limit your use of them to twice a week. Healthy fats and protein are supplied by these foods.

Poultry: To be eaten twice a week. Poultry is a good source of protein.

Eggs: Eggs are limited to once a week, though eggs are also good protein source.

Low-fat diary: Cheeses and yogurts are used because they are low in fat, but they should be used in small amounts.

Foods that should be used rarely in the diet:

Red meat: Limited for once or twice in a month. They have unhealthy fats, but serve as a good protein source.

Red wine: Two glasses of wine a day can be taken by men, with one glass per day for women.

Limited to specific occasions, the more you avoid, the better it is for you.

All these healthy foods are not going to give you fats or increase your weight, and with this diet plan and regular exercise, you will see a significant change in your weight and energy levels.


  • The plan maintains weight and reduces weight if adequate physical activity is included.
  • It lowers the chances of contracting certain forms of cancer .It lowers the chances of cardiovascular disease.
  • It reduces the risk of Parkinson’s and Alzheimer’s.
  • It is a tasty diet plan.
  • It is diabetic-friendly.
  • There is variety in food and little chance for monotony.


  • It mentions the limitation of foods to be taken, but it does not limit the amount you can eat.
  • Patients with triglycerides or pancreatitis are advised not to adopt a Mediterranean diet.
  • Following this plan can be quite expensive.


The adoption of a Mediterranean diet is recommended by the American Heart Association. It is a healthy lifestyle. If you can stick to it and exercise regularly, you are going to lose significant weight. Remain cautious to the amount of the food you eat, but do not starve yourself.

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