Diet
The Mediterranean Diet is a diet based on the traditional diets of
Mediterranean countries such as Spain, France, Italy and Greece. Researchers
have observed that people in these countries have lower rates of chronic
disease, compared to those in the United States and northern Europe, and that
they attribute this to their unique diet.
And unlike other popular diets, the Mediterranean diet focuses on
including certain foods in the diets rather than counting calories or eating
specific nutrients. For example, healthy fats, fruits and vegetables, nuts,
seeds, legumes and whole grains are key components of the Mediterranean diet.
How to follow the Mediterranean diet
The Mediterranean diet mostly focuses on nutrients rich in vitamins and
minerals such as fruits, vegetables, healthy fats and whole grains. And
although it focuses primarily on plant foods, other foods like poultry,
seafood, eggs and dairy products can be enjoyed in moderation - but in
moderation. Meanwhile, you should avoid processed foods, added sugars, refined
grains and sugar-sweetened beverages, made living sea good will start together
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In addition to your sticking to permitted and forbidden foods, getting
regular physical activity - exercising - is another essential component of the
Mediterranean diet.
Walking, running, cycling, rowing, and weightlifting are just a few
examples of healthy physical activities that you can add to your daily routine
as you follow this diet.
Benefits of the Mediterranean Diet
The Mediterranean Diet has been linked to several health benefits. Such
as:
1. Increases the rate of weight loss
The Mediterranean diet encourages eating a variety of nutrient-dense
foods and limits processed foods and added sugars, which are often high in
calories. For this reason, mixing a Mediterranean diet with a healthy lifestyle
can reduce weight and aid weight loss.
Also, one review out of 5 studies found that the Mediterranean diet was
as effective as other diets as the low-carb diet for weight loss, resulting in
a loss of up to 22 pounds (10 kg) over one year.
Likewise, a large study of more than 32,000 people showed that long-term
adherence to the Mediterranean diet helped lose weight and belly fat over a
period of 5 years, ingredients get prep style best way see greek.
2. Improves heart health
Multiple studies have found that following a Mediterranean diet can
boost heart health. In one study, following this diet with nuts or olive oil
for 3 months resulted in significant improvements in cholesterol levels and
systolic blood pressure, both of which are risk factors for heart disease.
Likewise, another study noted that following a Mediterranean diet and
eating 30 grams of nuts per day for a year reduced the prevalence of metabolic
syndrome by nearly 14%. As is known, metabolic syndrome is a group of
conditions that can increase the risk of heart disease, stroke and diabetes, easy
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What's more, a review of 41 reports has shown that the Mediterranean
diet is associated with a lower risk of heart disease and stroke in diabetics
!!!
3. It protects against diabetes of the second type
Some research has found that a Mediterranean diet can protect against
type 2 diabetes. For example, one study of 418 people noted that people who
followed the Mediterranean diet were 52% less likely to develop type 2 diabetes
over a 4-year period, compared to another group, easy meal delicious recipe
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A study of 901 people with type 2 diabetes also showed that long-term
adherence to the Mediterranean diet is associated with lower levels of blood
sugar and hemoglobin A1C, which is an indication of long-term control of blood
sugar.
4. Reduces inflammation
Acute infections are a natural process that helps your immune system
protect against disease and infection. On the other hand, chronic inflammation
can contribute to disease. It may also cause heart disease, cancer and
diabetes. In addition, the Mediterranean diet can help reduce levels of
inflammation, which may help prevent many diseases, meals quick feta breakfast
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For example, one study in 598 people found that strict adherence to the
Mediterranean diet was associated with lower levels of multiple inflammatory
markers. In another study in 66 older adults, following a Mediterranean diet
for 3-5 years was associated with reduced markers of inflammation in the body, meals
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Potential downsides of following the Mediterranean diet
Although the Mediterranean diet may be linked to several health
benefits, there are some downsides to consider, lots meat eat hummus tomatoes
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Given that the Mediterranean diet does not consume much processed and
refined foods, some people may find it difficult to follow. It is possible that
some foods encouraged in this diet, such as seafood, are more expensive than
other protein sources, which may make it difficult for those on a budget to
stick to it.
