Mediterranean Diet : A Diet That Helps You to Lose Weight

Sonali Kapoor

, Health A2Z


A good and healthy diet anyhow is very important for your health. Nowadays, people are very conscious or we can say very particular about their health and their fitness because obesity creates a lot of health issues which make you in trouble day by day. To make your health fit and appropriate follow this Mediterranean Diet.


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What is the Mediterranean Diet?


The Mediterranean Diet basically use for those who want to do weight loss & it also helps you to control type 2 diabetic.  As the Mediterranean diet is based on the traditional foods which people used to eat in countries like Italy and Greece back in 1960. And now this trend is coming to India as well. There are so many people who just start having this diet to stay fit and healthy, moreover takes away from serious health issues.


Foods to Have in the Mediterranean diet:


Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

Tubers vegetables: Potatoes, sweet potatoes, turnips, yams, etc.

Grains: Whole oats, brown rice, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.

Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

Poultry items: Chicken, duck, turkey, etc.

Eggs: Chicken, quail and duck eggs.

Dairy products: Cheese, yogurt, Greek yogurt, etc.

Healthy Fats: Extra virgin olive oil, olives, avocados, and avocado oil.


Avoid These Unhealthy Foods:


You should avoid these unhealthy foods and ingredients:


Added sugar: Soda, candies, ice cream, table sugar, and many others.

Refined grains: White bread, pasta made with refined wheat, etc.

Trans fats: Found in margarine and various processed foods.

Refined oils: Soybean oil, canola oil, cottonseed oil, and others.

Processed meat: Processed sausages, hot dogs, etc.

Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.


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Healthy Mediterranean Snacks


But if you become hungry between meals, there are plenty of healthy snack options:


  • A handful of nuts
  • A piece of fruit
  • Carrots or baby carrots
  • Some berries or grapes
  • Leftovers from the night before
  • Greek yogurt
  • Apple slices with almond butter


Benefits of the Mediterranean diet:


Here are some important benefits of the Mediterranean diet such as:


  • Preventing heart disease and strokes
  • Keeping you agile
  • Reducing the risk of Alzheimer’s
  • Halving the risk of Parkinson’s disease
  • Increasing longevity
  • Protecting against type 2 diabetes


Here we have discussed in the above-mentioned blog, Mediterranean Diet and how this diet is beneficial for our overall health. The best part is that this diet actually helps us and stay away from health problems but if you are dealing with any health issue go and consult a doctor as earlier as you can.


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