The American media has explained that the Mediterranean diet is the best diet in the world in the year 2019 in the global rankings released every year. It has also been explained about this dietary pattern that the 'Mediterranean diet', which is low in sugar, meat, saturated fats, and high in pulses, olive oil, and fish, can protect against heart diseases, diabetes, and high blood pressure. As an implication of this, we should now turn to local and traditional food patterns and include more and more local fruits, vegetables and foods in our diet, explained various experts in the city.

Mediterranean diet meal plan

The associated diet is recognized in the American media as the world's 'best diet' every year by World Reports. This year the 'Mediterranean Diet' has gained world recognition due to the properties of those dietary patterns. The 'Mediterranean diet' is low in meat (red meat), sugar, saturated fats and rich in legumes, peas, olive oil, fish etc. The nutritional values of this diet are the best, and it is coming out that this diet is also the best in terms of heart disease, diabetes, and hypertension. Regarding this diet, the city's physician and intensivist said, 'Mediterranean diet' has gained world recognition and studies have proved it to be the best diet, but that does not mean that we Indians should follow the same Mediterranean diet. Basically, the core of the 'Mediterranean Diet' is a traditional diet, and knowing this, we too should turn to our traditional diet and stick to it. What grows and grows in our area should be our daily diet. That means all green leafy vegetables like fenugreek, as well as fruits like sitafal, guava, gourd, and figs, should be our diet. Millet and Jowar should be used more and more. Adequate inclusion of spoiled pulses is also necessary, which can provide good protein intake. In fact, food like puran poli is a beautiful combination of the highest protein, carbohydrates, and other nutrients. Moderate use of castor oil is also helpful. If you want to eat meat, fresh fish or chicken from the river is a better option than eating eight-eight-day-old fish from Mumbai. A moderate consumption of cow-buffalo ghee made in the traditional way at home is also definitely helpful. One should also increase the consumption of neglected foods like kharwas, which have good nutritional values during cold days.

A balance of proteins and carbohydrates is essential - Mediterranean diet meal plan

Nutritionists said, the 'Mediterranean diet' includes maximum fruits and vegetables, while the quantity of grains is minimum. We have a lot of grains. Therefore, according to today's lifestyle, it can be useful to increase the number of vegetables and limit the amount of poli and bread. Of course, the diet should be determined according to each individual's needs and lifestyle. There cannot be one diet for everyone.' Dieticians said that basically the traditional diet of Greeks is known as the 'Mediterranean diet'. So we should also combine our traditional diet with our lifestyle and take our own diet. Due to reduced physical activity or physical activity, the diet has to be adjusted accordingly. A balance of proteins and carbohydrates is also necessary and the diet should be in accordance with the calories expended throughout the day, otherwise, any diet can invite disease.

Mediterranean diet - Mediterranean diet meaning

Mediterranean diet: Also called traditional food culture in Italy, Spain, and Greece bordering the Mediterranean Sea. This food culture which is prevalent in Europe is now slowly becoming popular in countries like Asia and America so let's know some interesting information about the “Mediterranean diet”.

The Mediterranean diet is a way of eating that is traditional in countries bordering the Mediterranean Sea, including Italy, Spain, and Greece. It is a primarily plant-based diet that includes a variety of vegetables, fruits, whole grains, nuts, seeds, and legumes, as well as small amounts of dairy, fish, and poultry. Olive oil is the primary source of fat in the Mediterranean diet. Red meat is eaten only occasionally. The Mediterranean diet is often praised for its potential health benefits, including reduced risk of heart disease, diabetes, and some cancers. It has also been shown to be effective in weight loss and weight maintenance.

Also read :What is the mean of LCHF? Low carb high fat diet.

Mediterranean Diet: Food

The Mediterranean eating regimen is portrayed by different delightful and good food sources. Some common foods eaten as part of the Mediterranean diet include:

Organic products: Citrus organic products, like oranges and lemons, as well as different kinds of new organic products, like apples, pears, peaches, and berries.

Vegetables: Salad greens, like spinach and kale, as well as different kinds of vegetables, like tomatoes, peppers, onions, eggplant, and zucchini.

Whole grains: Whole grain bread, pasta, and cereals, such as whole wheat, brown rice, quinoa, and oats.

Nuts and seeds: Almonds, walnuts, pistachios, and sunflower seeds, among others.

Fish: Fish such as salmon, tuna, and sardines are staples of the Mediterranean diet.

Poultry: Chicken and turkey are eaten in moderation as part of the Mediterranean diet.

Dairy products: Dairy products such as cheese and yogurt are consumed in moderation as part of the Mediterranean diet.

Also read :You Should know Best Mediterranean diet meal plan

Olive Oil: Olive oil is the essential wellspring of fat in the Mediterranean eating regimen and is utilized in cooking and as a sauce.

Wine: Wine is polished off with some restraint as a component of the Mediterranean eating regimen.

In addition to these foods, the Mediterranean diet also includes herbs and spices such as basil, oregano, and thyme, which are used to add flavor and nutrition to foods.

Mediterranean Diet Recipes

Here are some easy and delicious recipes inspired by the Mediterranean diet:

Grilled Eggplant and Tomato Salad: Slice one eggplant and one tomato into 1/2-inch-thick rounds. Brush with olive oil and barbecue for 3-4 minutes on each side. Place the grilled eggplant and tomato slices on a plate and top with crumbled feta cheese, chopped fresh basil, and a drizzle of balsamic vinegar.

Mediterranean Grilled Chicken: Season chicken breast with lemon juice, garlic, oregano, and olive oil. Barbecue the chicken for 6-8 minutes on each side or until cooked through.. Serve with a salad of mixed greens, cherry tomatoes, cucumber and olives, and quinoa or brown rice.

Also read :What are the basic rules for keto lifestyle?

Mediterranean Pasta Salad: Cook and drain pasta according to package directions. In a large bowl, toss the pasta with the chopped cherry tomatoes, chopped black olives, chopped red onion, crumbled feta cheese, and a handful of chopped fresh parsley. Dress the serving of mixed greens with a combination of olive oil, lemon squeeze, and dried oregano.

Fish Tacos with Cabbage Slices: Grill or bake white fish like cod or halibut. Slice the fish and serve in corn tortillas with cabbage, diced tomatoes, Greek yogurt and lime juice.

I hope these recipes give you some ideas to incorporate the flavors of the Mediterranean diet into your meals. Enjoy!

If you want to lose weight fast, then follow the Mediterranean Diet

Due to a bad lifestyle and the wrong food and drink, many types of diseases are born nowadays, and obesity is one of them. Many diseases are caused by obesity. These incorporate diabetes, joint agony, hypertension, and coronary illness. It is a genetic disease, which is passed down from generation to generation. Besides, excessive consumption of junk food also leads to weight gain. For this, take fewer calories in the diet.

According to experts, just paying attention to what you eat and drink cannot help you lose weight. This requires exercise. You can also take support of daily walking and jogging. Also, make it necessary to work out. If you are tired of trying all the remedies and are not getting success, then you can try Mediterranean Diet. Let's know what this diet is like and how it helps in weight loss…

What is the Mediterranean Diet?

In this diet, it is advised to eat fruits, vegetables, pulses, and seafood. Chicken and eggs are also part of this diet. It is also advised to eat red meat in limited quantities. Also, stay away from things like sugar, processed foods, refined oils, etc. You can likewise drink a restricted measure of liquor. This diet is flexible for everyone. For this, Mediterranean Diet is trending.

Benefits of the Mediterranean Diet

* Mediterranean Diet is a boon for weight loss. Weight gain can be controlled with this diet.

* The risk of heart attack was reduced.

Also read :Know 20+ benefits of dairy milk before going to bed

* Reduces the risk of diabetes.

* Mediterranean Diet reduces swelling.

Disclaimer: Story tips and advice is for general information only. It should not be taken as advised by any doctor or medical professional. In case of illness or infection, consult a doctor.

Mediterranean diet can reduce heart attack risk in women by 25%; Processed food has no place in it

The risk of heart attack is higher in women as compared to men, according to worldwide research. Women in Britain are twice as likely to die from heart disease as men. One out of every five women in America dies from a heart attack. Scientists analyzed 16 different studies to narrow down this risk.

As this analysis reports, women who regularly eat a Mediterranean diet (sattvic diet) are found to have a 25% lower risk of a heart attack. Not only this, but the risk of early death among these women was also found to be 23% lower compared to women on other diets. Deaths due to stroke also decreased. Scientists say that these women also control heart-threatening diseases like type-2 diabetes, obesity, high blood pressure, high cholesterol, etc. The diet of people living along the coast of the Mediterranean Sea is called the Mediterranean diet. Sarah Zaman, a lead author of the study and associate professor at Westmead Applied Research Center at the University of Sydney, says the diet is just as beneficial for men as it is for women. However, this research has focused on women. Victoria Taylor, the senior dietitian at the British Heart Foundation, says the Mediterranean diet is good for the heart, but the research sought to find out if the diet was equally beneficial for women. The Mediterranean diet is based on foods consumed in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Secrets of the Mediterranean Diet: Seasonal vegetables, legumes, and pulses

{Regular diet: Vegetables, pulses, and pulses are included in the diet. Include fish at least twice a week. Olive oil is used instead of butter while cooking. Fresh fruits are used instead of sweets. Seasonal fruits include apples, bananas, oranges, pears, and strawberries.

Avoid: People living on the Mediterranean coast eat very little chicken, mutton, eggs, curd, and cheese. Separately, sugary drinks, processed foods, refined grains, and refined oils are consumed in very small quantities.