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It is rich in fresh plant foods, healthy fats and fish, with reduced consumption of red meat and processed foods.
Its basics:
- 🥦 Many vegetables and fruits
- 🥖 Whole grains
- Extra virgin olive oil
- 🐟 Fish and seafood
- 🍷 Red wine in moderation
What foods are allowed in the Mediterranean diet? 🍇🐟🥗
Recommended foods:
- Fruits and vegetables daily (spinach, tomatoes, peppers, eggplants, oranges, grapes, etc.)
- Whole grains (oats, quinoa, bulgur, whole grain bread)
- Legumes (chickpeas, lentils, beans)
- Fish and seafood 2—3 times/week
- Extra virgin olive oil as the main source of fat
- Nuts, seeds, aromatic herbs
- Cheeses and yogurt in moderate quantities
- White meat (chicken, turkey) occasionally
- Red wine (1 glass/day, only at the table and optional)
To be limited:
- Red meat (several times/month, not daily)
- Refined sweets
- Ultra-Processed Products
Health benefits ✅
The Mediterranean diet is among the most studied diets in the world, with scientifically proven benefits:
- ❤️ Reduces the risk of cardiovascular disease
- 🧠 Protects brain health and lowers the risk of Alzheimer's
- ⚖️ Helps maintain an optimal weight
- Improves insulin sensitivity
- 🔥 Has anti-inflammatory effect due to antioxidants and healthy fats
Not coincidentally, in U.S. News & World Report, the Mediterranean diet was declared the healthiest diet in the world for several years in a row.
Who is it recommended for? 👥
- People who want a balanced and sustainable lifestyle
- Those with increased cardiovascular risk (tension, high cholesterol)
- People who want to lose weight slowly but surely
- Those who prefer flexibility (no need to count calories obsessively)
For how long can it be held? ⏳
- Unlike Keto or other restrictive regimes, the Mediterranean diet is Ideal for the long term.
- It is a lifestylewhich can be followed for years in a row without side effects, being balanced and varied.
Can it be held during sports or intense physical exertion? 🏋️ ♂️⚡
Yes, it really is one of the most suitable diets for athletes.
- Complex carbohydrates (cereals, legumes) → provide lasting energy
- Proteins in fish and white meat → support muscle mass
- Healthy fats → reduce inflammation and accelerate recovery
Elite athletes from the Mediterranean areas instinctively follow this type of diet.
Mediterranean Diet and Intermittent Fasting ⏳🥗
They work great together, because:
- Whole and fiber-rich foods provide long-term satiety
- Healthy fats keep energy stable
- You can build a type menu very easily 8/16or 6/18based on Mediterranean dishes (salads with fish, hummus, cheeses, olive oil).
Do you want to know which diet suits you? Take the Free Questionnaire here!
Not necessarily. If you choose seasonal vegetables, whole grains and local fish, it can be even cheaper than a diet based on fast food.
Red wine is optional. You can have all the benefits of diet and without alcohol. If you consume it, moderation is the key (maximum 1 glass/day).
No. Weight loss is gradual, but sustainable and long-term.
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