Top 10 Reasons You’ll LOVE the Mediterranean Diet
If you caught my LIVE broadcast a few weeks back, you know that I’m a big advocate of the Mediterranean Diet. There are many reasons to get on board with this fabulous diet, but before we take a deeper dive into those, let’s give a little background to it.
Origin of the Mediterranean Diet
The Mediterranean Diet got its name from its place of origin. People of the Mediterranean region, which includes Greece, France, Italy and Spain, eat a certain way. This was not a collective intention to set forth what and how to eat, rather it became a lifestyle organically based on what was available. These foods are fresh, healthy, and packed with natural sources of energy.
What is the Mediterranean Diet?
This diet is primarily plant-based with some lean proteins as staples. Some core foods of the diet include:
● Fruits
● Nuts
● Seeds
● Vegetables
● Legumes
● Herbs
● Spices
● Whole Grains
To get more granular with what you can eat, think healthy, fresh, and whole. Leafy greens are a prime staple in the diet, as are berries, olive oil and Greek Yogurt which is packed with protein. Lean protein is a major part of the Mediterranean Diet due to the proximity to the Mediterranean Sea. For some thoughtful and fresh recipe ideas, check out this blog.
1. No Calorie Counting!
Hate calorie counting? Me too! Who doesn’t? You don’t need to spend your diet or the holiday season stressing about what is or isn’t in the foods you’re consuming. Rather, I want you to focus on intuitive eating. Look at how foods make you feel. Are they fresh? Organic? Whole foods?
Instead of getting carbs and fats from something overly processed like bread and butter - swap it out for sweet potatoes drizzled with olive oil. Just because you’re eating healthier doesn’t mean you have to sacrifice on taste. You won't need a calculator for this meal plan. Instead of adding up numbers, you swap out bad fats for heart-healthy ones.
2. Fresh Food
You won't need to roam the frozen food aisle or hit a fast-food drive-thru. The focus with this diet is to eat seasonal, fresh foods. Try to avoid anything processed or frozen and instead opt for foods that are whole. Avoid food and drinks such as:
● Alcohol
● Refined Foods
● Processed Foods
● Hydrogenated Oils
● Red Meats
● And more
3. You Can Eat Bread!
Most diets strip your right to eat bread. Not here! You can enjoy bread on the Mediterranean Diet, it is simply suggested that you “swap white bread for whole grain bread” instead.
4. Fat Isn’t Forbidden
Yes, you read that right, fat is allowed! You just need to look for the good kind. You'll find it in nuts, olives, and olive oil. These types of fats are healthy, as they’re packed with omega-3 fatty acids which are vital for brain function. They taste great, too!
5. Easy Prep
One of the best parts about the Mediterranean Diet is that meals are often smaller and easy to prep. Since it’s focused around whole foods, it’s important to eat whole foods. Meal prep can be a simple salad, snacking on nuts, or frying up some salmon in olive oil with a side of broccolini. Cook and prep time are minimal.
6. You Can Have Wine!
A glass with meals is common in many Mediterranean countries, where dining is often leisurely and social. Opt for a glass of red or white wine to pair with your meal. Limit yourself to a glass or two to maintain the best results of the diet, but feel free to enjoy!
7. You Won’t Be Hungry
You'll get a chance to eat rich-tasting foods like roasted sweet potatoes and hummus. You digest them slowly, leaving you feeling fuller, for longer. Satiety is rated high on the Mediterranean Diet due to the nutrients and protein contents of the food associated with it.
8. You Can Lose Weight
You'd think eating nuts, cheese, and oils would make it hard to lose weight, right? Not here! The Mediterranean Diet promotes healthy and steady weight loss. This is done through eating foods that are both high in nutrients and protein but low in calories. You can eat more intuitively throughout the day without starving yourself and feel great while losing weight.
9. Your Heart Will Thank you!
Almost everything in this diet is good for your heart. Promoting heart health is a fantastic way to stick to a diet and to feel better for longer. According to the Mayo Clinic: Interest in the diet began in the 1950s when it was noted that heart disease was not as common in Mediterranean countries as it was in the U.S. Since then, numerous studies have confirmed that the Mediterranean diet helps prevent heart disease and stroke.
10. You’ll Stay Sharper Longer:
The same goodness that protects your heart is also good for your brain. Antioxidant-rich foods make this eating style a brain-friendly choice. A study from Harvard cited: Those on the green Mediterranean diet had the greatest reduction in brain atrophy over the study period compared to other participants. In addition, people on both types of Mediterranean diets had significantly reduced shrinkage of the hippocampus compared to those on the standard healthy diet.
Recipe Ideas: Breakfast – Egg Toast w/Veggies
Eggs: You’ll need 4 to 5 large eggs.
Spices: Add color, flavor, and depth with sweet paprika and red pepper flakes (or Aleppo-style pepper). Find my favorite spices at our online shop!
Vegetables: I use bell pepper, cherry tomatoes, and green onions, but I have ideas of different veggies you can use below.
Crumbled feta cheese: Opt for a block of feta in the brine and crumble it at home instead of choosing the pre-crumbled kind. These tend to be dry instead of creamy and lack the robust flavor of blocks of feta cheese.
Parsley: A few tablespoons of chopped flat-leaf parsley add a fresh herbal element.
Extra virgin olive oil: I like a medium-intensity EVOO here, like our Italian Nocellara oil or California Arbequina oil.
Bread: Use your favorite thick-cut sandwich bread. A softer bread like challah would also work well. Whole grains are a welcome part of the Mediterranean diet, so if you can, opt for whole wheat bread.
Recipe Ideas: Lunch – Beet and Carrot Salad with Walnuts and Goat Cheese
4 cups lettuce
2 carrots, peeled and shredded
1 large raw beets, peeled and shredded or 2 medium
1/4 red onion, sliced thin
1/4 cup dried cranberries
1/2 cup goat cheese, crumbled
1/2 cup walnuts
1/2 cup Dijon Vinaigrette see recipe
Recipe Ideas: Dinner – Loaded Falafel Bowl
Start with a dip. Classic, plain hummus is my go-to dip here, but roasted red pepper hummus or avocado hummus are also great options.
Add a salad. Tabouli, fattoush salad, and shriazi salad go well with falafel, but nearly any fresh green salad with a light olive oil dressing will work.
Don't forget the olives and pickles! Add a handful of pitted kalamata olives and pickled cucumbers. They will both add delicious briny flavor and good texture to your bowls. If you've made a jar of preserved lemons or pickled turnips, throw some in.
More fresh veggies. Slice up some ripe tomatoes and some crunchy veggies like cucumbers, red onions, and radish.
Finish with good extra virgin olive oil and a dash of seasoning. Top the hummus and the rest of the bowl with a drizzle of some rich olive oil like our Greek Early Harvest EVOO or Spanish Hojiblanca EVOO and a dash of sumac or Aleppo-style pepper for color and flavor.
Conclusion
It’s easy to see why I, and so many others, love the Mediterranean diet. You don’t need anything special to shop or prep for food on this diet. Since most of the diet relies on seasonal fresh foods, what you can eat often changes with what’s available. This helps to keep you from getting bored on the diet. Recipes are endless and there’s always something new and delicious to try, all while keeping healthy, losing weight, and enjoying your life without restrictions!
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