The Mediterranean Diet Plan to improve your health

The Mediterranean Diet Plan to improve your health

The Mediterranean Diet Plan is not a diet in the strict sense of the word.  Does it help you to lose weight and improve your health? Yes, but it is much more than that.  It’s a way of life.

It’s not simply about eating a series of foods low in fats, but more about how they are prepared and even the way in which we share those foods with those around us.  And it is also based on respect for our surroundings, for our roots.

And by the way, something that shouldn’t be forgotten: You have to be aware of the fact that the centre of the Mediterranean diet is olive oil.  A food product which is thousands of years old and which forms part of the Mediterranean culture, to which we also belong here in Spain.

The Mediterranean Diet Plan to lose weight

One of the greatest preoccupations in our society is how to lose weight.  And we do well to be worried about it because  figures for excess weight and obesity are on the increase.  This increase is very worrying, above all, when we consider the child population.

To demonstrate the fact, according to the latest studies, 40% of the Spanish population suffers from excess weight while rates of child obesity have increased by 9% in the last 15 years.

A plan  based on the Mediterranean Diet aims to exclude  those fats which are harmful for our body and introduce specific habits and the consumption of healthy foods.

Is any diet acceptable?  No.  It is necessary to look for the healthiest one.  And what do we mean by that? Well, the one which helps produce weight loss but providing the nutrients which our organism needs.  And it is here that  the Mediterranean Diet Plan comes into play.

Because the Mediterranean Diet is rich in:

  • Proteins
  • Omega 3
  • Fibre
  • Vitamins
  • Minerals

And it doesn’t contain:

  • Fats
  • Flours
  • Processed sugars

The basic principles of the Mediterranean Diet Plan

The Mediterranean Diet is based on the following principles:

  1. It is not a means of losing weight.  It consists in learning much healthier dietary habits in which there is no place for those foods which can make us put on weight.
  2. It is about losing weight little by little without fluctuations . Nutritionists recommend that weight loss should not be greater than 1kg a week.
  3. The Mediterranean Diet Plan is good for the whole family and complies with the Food Pyramid as recommended by World Health Organization.
  4. It is based  on the consumption of olive oil, that is to say healthy fats, only monounsaturated ones.  It also provides fatty acids such as Omega 6.
  5. It  includes neither animal proteins nor red meat.
  6. It is a diet rich in antioxidants.  Also in fruit, vegetables, dried fruit and nuts and pulses.
  7. It provides a high quantity of fibre.
  8. It reduces levels of cholesterol in blood thus affording protection against cardiovascular diseases.

Mediterranean diet plan

The principal foods in the Mediterranean Diet Plan

So, what are the most ideal  foods   for this plan?  Take note:

  • Fruit, vegetables, dried fruit and nuts
  • Olive oil, principal provider of the necessary healthy fats
  • Wine, in moderation
  • Fish, especially cod, tuna and salmon
  • Pasta to provide carbohydrates
  • Pulses
  • Meat such as chicken or turkey. That is to say, lean meat
  • And although it is not a food, it is necessary to take advantage of the vitamin D provided by the sun and in addition, daily exercise

Some habits to bear in mind to make this diet plan even more effective:

  • Have five meals a day. That is to say, eat little and often
  • Always have breakfast
  • Use olive oil instead of butter
  • Base your evening meal on vegetables
  • Eat bread in moderation
  • Don’t forget about spices, especially garlic. And also consume parsley, oregano and basil
  • Do not eat a lot of sweet things and don’t even entertain shop-bought cakes and pastries
  • Drink large quantities of water

As you can see, olive oil occupies an important place in this Mediterranean Diet Plan.  And the higher the quality of this olive oil, the better.  At Masía El Altet, we are aware of that and produce one of the best olive oils in the world.  With it, you have the guarantee that you are consuming a product which is one hundred per cent natural and is beneficial for your health and that of your loved ones.

The Mediterranean Diet Plan versus Fast Food

It is sadly true that the Mediterranean Diet has been abandoned by many.  They have changed their eating habits for the consumption of foods containing large quantities of fats.

Possibly influenced by ‘easy diets’ which come, above all, from English-speaking countries.  The consumption of hamburgers and pizzas to the detriment of fruit, vegetables, pasta and pulses.

It is the so-called fast food culture, much more dangerous than the Mediterranean diet.  Some initiatives exist to reduce the impact of this fast food culture.   Slow Food movements have been created to revindicate the consumption of those dishes traditionally eaten with a spoon, the careful preparation of meals and a return to good habits.

This is a movement which was born in Italy and is spreading little by little.  If you want to know more about its philosophy, we recommend you go to the Slow Food Spain webpage. You can also find out a lot more about healthy eating habits by visiting the Mediterranean Diet Foundation webpage.

Declared part of World Heritage

And finally, let us tell you something which perhaps you didn’t already know.  The Mediterranean Diet has been included in the list of  Intangible Cultural Heritage of Humanity by the UNESCO.  As we said at the beginning, it is not only a diet but a lifestyle and  philosophy of life.  And it has been recognized as such by the UNESCO.

The Mediterranean Diet Plan is not a way of losing weight.  There are thousands and thousands of other diets which serve that purpose. And not all of them are good for you.  It is more a way of life, following the culture of a civilization which is thousands of years old, that of the Mediterranean.  A more serious approach to preparing food  and above all, healthier.

Within this food system, considered the healthiest in the world by experts worldwide, olive oil occupies a prominent position.  It is the foodstuff which provides your body with the fats it needs.   But healthy fats.

And now, a question: Do you follow the Mediterranean Diet? Do you also believe that it is the healthiest dietary model in the world? Tell us what you think in the comments section.

And if you have liked this post, would you share it with family and friends?  Don’t you think we  should all go back to the Mediterranean Diet?


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amazing post, thanks for sharing this article. I am truly motivated by you for blogging.
thanks again.