Ketogenic, Paleo, Intermittent Fasting, Low Carb, Raw—there are many different types of diet plans someone can choose from to help with weight loss and overall health. But, out of all these diets, the Mediterranean diet keeps leading the race in popularity.
A significant component of the popularity of the “diet” is that it is more of a lifestyle than a diet. A Mediterranean-style diet is a healthy way of eating, not a specific diet to lose weight.
It includes a lot of foods from plants such as vegetables, fruits, and whole grains, plus olive oil and seafood.
The Mediterranean diet is based on the eating habits of those in the coastal regions of Mediterranean countries such as Greece, Italy, Spain, and North Africa. These groups are known for their heart health and longevity.
The diet is less focused on what you shouldn’t eat but instead focuses on prioritizing heart-healthy foods, balanced viewpoints about exercise, and portion sizes. Socializing over meals is also encouraged.
Health Benefits of a Mediterranean diet
This diet is high in fiber, lean protein, and healthy oils. It’s low in saturated fats and sugar. The diet has been shown to help prevent or manage:
- Depression
- Diabetes
- Heart disease
- High blood pressure
- Parkinson's disease
- Alzheimer's disease
- Cancers of the colon, prostate, and breast
Key Components of the Mediterranean Diet
The Mayo Clinic suggests these tips if you’re interested in trying the Mediterranean diet:
- Build meals around vegetables, beans, and whole grains
- Replace butter with healthy fats, such as olive oil and canola oil
- Eat fish at least twice a week
- Substitute herbs and spices instead of salt to flavor foods
- Use olive oil instead of butter in preparing food
- Serve fresh fruit for dessert
- Enjoy meals with family and friends
- Drink red wine in moderation (optional)
- Get plenty of exercise
One of the best parts of the Mediterranean diet is the encouragement to socialize over a meal—especially with friends and family!
