Here is Why the Mediterranean Diet is the Best Diet for 2019
U.S News & World Report, a renowned authority on ranking things, opinion as well as consumer advice, has declared the Mediterranean diet as the best diet for 2019. There’s a good reason as of why this diet has been regarded as the best diet for the new year.
Explaining the Mediterranean Diet
Contrary to the restrictive diet plans such as keto and paleo, surprisingly, Mediterranean diet comes off as a breath of fresh air, offering a long-term plan that you may most likely be able to sustain. Unlike the diet regimens that seem to be eliminating more ingredients from your diet than they allow, the Mediterranean diet focuses more on what you should be eating rather than what you shouldn’t.
If we speak of the benefits derived from the Mediterranean diet, then you would be surprised to know that this diet plan is not only limited to the apparent weight loss. Several studies have proven that you can live a longer, healthier life with the help of this diet.
Apart from that, many doctors prescribe this diet to people who are suffering from chronic diseases such as depression, heart disorders, and dementia.
The Mediterranean diet pays more attention to plant-based foods. Let’s give you a rundown of everything you may need to know about the Mediterranean diet including what foods you should eat and what you should avoid.
List of Foods You Should Eat
As already discussed above, the Mediterranean diet largely focuses on plant-based foods. Here’s the list of foods you should be eating if you want to follow this diet plan strictly.
- Fruits and vegetables
- Healthy fats such as nuts, olive oil, and avocados. Please make sure there is no butter.
- Whole grains including pasta, rice, and bread (it should be unrefined and served only with olive oil, not with butter)
- Omega 3-rich fish such as tuna, salmon, sardines, and mackerel. Consume fish around twice a week. Apart from the fish, other animal proteins such as dairy, eggs, and poultry can be consumed in smaller portions either on a daily basis or just a few times a week. Keep in mind that red meat should only be consumed a few times per month.
- Take water as your primary beverage.
Remember, every diet plan encourages exercise and the Mediterranean diet is no different. Do not forget to exercise and engage yourself in physical activity while you are following this diet regime.
List of Foods You Must Avoid
It is noteworthy to add here that the Mediterranean diet is not a prohibitive diet. However, there are a few food items that you must consider avoiding. Here’s the list of foods you should avoid.
- Added sugar
- Processed meat
- Refined grains
- Refined oils and butter
- Other highly processed foods
Medical research has constantly proven that the Mediterranean diet helps in reducing the risk of heart diseases, the overall rate of mortality, and can also help prevent depression.
Contrary to diet plans restricting you from intaking fats, the Mediterranean diet asks you to consume healthy fats coming from the olive oil, nuts, and fatty fish.
Several studies have actually proven that this diet can reduce the rate of death caused by stroke by 30 percent and also lower the risk of Type 2 diabetes. Moreover, the antioxidants found in this diet can be helpful in preventing dementia.
There are no significant risks associated with the Mediterranean diet as there are no limits imposed on portion sizes. Since there are no restrictions on portion sizes, a person could indulge in overeating which could lead to possible weight gain.