Mediterranean diet

Mediterranean dish

The Mediterranean diet is full of flavor and quality food. It is also associated with numerous health benefits. That makes it one of the smartest options for your diet. In fact, many experts believe that it is unrivaled.

Countries around the Mediterranean Sea enjoy a wide variety of fresh, delicious and seasonal foods. And it shows in your cholesterol and blood pressure, as well as your heart and brain. The Mediterranean diet can help you lose belly and most importantly: extend your life.

The foundations of the Mediterranean diet

Olive oil

The Mediterranean diet enjoys an excellent reputation throughout the world. Although there is no official way to follow it, its foundations should be the following:

Healthy fats

Unlike other diets, the Mediterranean not only allows the intake of fat, but this is considered one of its key nutrients. However, not just any type of fat will work, but it is necessary to make sure that they are healthy. That is the case with nuts, olives or olive oil. These types of fats add flavor to dishes, provide energy and prevent diseases.

Instead, the presence of bad fats in the Mediterranean diet is very low. The reason is that many more fresh foods are consumed than processed foods, which are rich in saturated and trans fats. This approach to fat is considered good for your heart and overall health.


Fresh Food

One of the reasons the Mediterranean diet is so healthy is that is mainly based on fresh and seasonal food. The Mediterranean diet is rich in fruits, vegetables, legumes, nuts, fish and shellfish. It should be noted that the abundance of fruits and vegetables makes it a very rich diet in antioxidants.

Also includes meat, especially white meat. Instead, it should be low in bad fats, red meat, and sugar. Dairy is allowed in small amounts, especially through yogurt and cheese.


The most representative drink of the Mediterranean diet is red wine. During meals and in moderation (there is talk of two drinks a day maximum), wine has been linked to health benefits. As with other foods in the Mediterranean diet, the secret is to consume it in moderation.

Pictogram of a mojito
Related article:
How to make a mojito


Spices play a very important role in the flavor of the Mediterranean diet, as well as in some of its health benefits. If you want to follow this diet, In your kitchen you can not miss laurel, rosemary, basil or pepper.

Food for your shopping list


Fresh food and variety should predominate in your shopping cart. Let's see what are the key foods to eat Mediterranean style.

  • Olive oil
  • Tomato
  • Peppers
  • Granada
  • Nuts
  • Chickpeas
  • Lentils
  • Arugula
  • Greek yogurt
  • Feta cheese
  • Salmon
  • Tuna
  • Shrimps
  • Chicken
  • Olives
  • Garlic

How to lose belly with the Mediterranean diet

Measure belly

The Mediterranean lifestyle can help you lose belly. Compared to other places, there is less stress in the Mediterranean. A more relaxed lifestyle allows you to take more time to eat, and eating slowly allows you to feel full with less food. But there their advantages do not end to keep excess weight at bay. The Mediterranean diet is also rich in foods with satiating properties.

To be more effective it is necessary to keep the portions under control in the same way that you would do with the rest of the meal plans. Although it is made up of healthy foods, its calories can add up quickly. You can also apply a caloric restriction to make the waist reduction faster and more noticeable.

Finally, it is worth noting that The Mediterranean diet is among the healthiest plans to lose fat, but it is not the fastest. And it is that it was not created for that purpose, as it happens with other diets. In this way, if you have little time to lose weight, it may be a good idea to try another method that is specially designed for it.

Combine diet with training

Take a look at the article: Exercises to lose belly. There you will discover how to get rid of abdominal fat and get a strong and defined belly.

The Mediterranean diet strengthens your health


A healthy diet like the Mediterranean not only helps your clothes feel better, but also strengthens your health by reducing the risk of developing numerous diseases.

Its best known benefit is reducing the risk of cardiovascular disease. But the Mediterranean diet has also been associated with the prevention of diabetes and certain types of cancer, as well as Parkinson's and Alzheimer's. The secret could be found in the wide variety of antioxidants that this diet offers the body. To make sure this is the case, try to have as many colors as possible on your plates.

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