Are Macros and Calories the way to go? 9/17/23

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Frequently Asked Questions

Is the Mediterranean diet primarily plant-based

Yes, the Mediterranean Diet relies mainly on plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. Tofu and soy yogurt are excellent options for additional nutrition and protein.

Is it possible to lose weight by following the Mediterranean diet

Yes, it's possible to lose weight with the Mediterranean Diet. Because the diet focuses on whole foods like vegetables, fruits, legumes, and olive oil, it can reduce calories and provide vital nutrients for your overall health and well-being. Incorporating physical activity into this eating style can also support weight loss by burning excess calories. Additionally, reducing highly processed foods, red meat consumption, and added sugars can help maintain a healthy weight over time if paired with the right mindset!

Can the Mediterranean diet be gluten-free

Yes, the Mediterranean Diet can be adapted to be gluten-free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

The Mediterranean Diet suits people with certain health conditions, like diabetes. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This helps lower the risk of developing it in people not yet diagnosed and regulates blood sugar levels for people with diabetes. Incorporating some exercise into this diet will help maintain and control blood sugar levels. Healthy food options such as switching white bread to whole-grain bread or substituting nuts for crackers in salads can help to create a balanced meal plan that is suitable for managing many health conditions.

Statistics

• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)

External Links

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• The Best Diets in 2023 – Expertly Reviewed by US News Health

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• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med Prescription - PMC


• Definition of the Mediterranean Diet: A Literature Review - PMC

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• American Heart Association


• What is The Mediterranean Diet?

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How to Plan a Week of Delicious and Nutritious Mediterranean Meals?

Adopting a Mediterranean diet is an effective way to improve overall health and quality of life. This high-nutrient diet emphasizes healthy fats and whole grains, legumes as well as fresh fruits and vegetables. The benefits of eating this way include better blood cholesterol, improved glucose control as well as reduced risk of developing certain types or cancers.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

For a week filled with delicious, healthy meals that fall within the Mediterranean diet guidelines, you will need to focus on specific ingredients. This could include protein, fish, poultry or eggs, as well as healthy fats like olive oil nuts and avocadoes. You may also want to consider vegetables in prepared vegetables salads dips spreads soups or vegetables, starches like potatoes, legumes, old grains, and others. ; fruits for desserts snacks smoothies, etc. ; seasonings herbs tasty sauces plus optional dairy yogurt cheese kefir, etc. Mixing up different combinations will allow you to get the right amount of nutrients and maintain flavor balance. This is a key element in a Mediterranean lifestyle. Combining the meal in combination with regular exercise will result in even greater short-term gains and long-term benefits on your overall health and body composition.

Resources:

[TAG71] If You Are Looking For Quick & Easy Breakfast Ideas for The Mediterranean Diet, Then Look No Further. These 6 Breakfast Ideas Are Delicious & Nutritious!

[TAG72] Many people in the Mediterranean have another name for extra virgin olive oil…Liquid Gold. As a foundational element of the authentic Mediterranean Diet, extra

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[TAG74] Top 10 Anti-Inflammatory Foods | Anti-Inflammatory diet | Foodetox Updates Inflammation, in a healthy body, is the normal and effective response that

[TAG75] #healthtips #health #healthylifestyle #mayemusk #longevity #beauty Maye Musk (75 years old) takes you on her journey of health and wealth in this video.

[TAG76] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG77] Here is a delicious and nutritionally-balanced Mediterranean Diet meal plan for an entire week. If you are new to the diet, we think this meal plan will be a

[TAG78] Try these super delicious no sugar added Mediterranean desserts ! These are so beyond delicious ! They are the perfect healthy dessert to avoid sugar but yet

[TAG79] Mageirio, after the verb, to cook, “mageirevo,” is essentially an all-purpose summer stew, a kind of “throw-everything-in-one-pot,” dish that almost every home

[TAG80] THE IMPORTANCE OF HERBS IN THE MEDITERRANEAN DIET: Herbs are widely used in the Mediterranean Diet. They are used not only as flavor enhancers but also because

[TAG81] TAHINI NUTRITION Tahini is a delighful way to add powerful antioxidants and healthy fats to your diet, as well as a number of vitamins and minerals. It has

[TAG82] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG83] BROCCOLI NUTRITION: Broccoli is rich in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also has more protein than many other

[TAG84] SUITABLE SUBSITUTE If you can’t find puy lentils, you can use any other type of lentils: green or brown. HOW TO COOK LENTILS Prepare on a stovetop, using 3

[TAG85] Sharing some Mediterranean diet recipes we've been loving lately from around the web and social media. All tried and enjoyed.The post Mediterranean Diet

[TAG86] The bestest pesto recipe ever - Genovese Pesto! This recipe comes from our friend Giorgia in Italy who has been creating authentic Mediterranean Diet recipes

[TAG87] Research is exploding on lymphatic & fat disorders. Leslyn Keith, OTD, CLT-LANA keeps up-to-date with what's being published and then shares it with all of us.

[TAG88] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG89] Welcome to "The Ultimate Guide to the Ketogenic Diet," your comprehensive roadmap to achieving success with the keto lifestyle! Whether you're new to keto or

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[TAG91] New research shows that following a Mediterranean may protect from cancer but also protect cancer survivors. Science is continuously…The post Mediterranean

[TAG92] The Mediterranean diet focuses on using the freshest ingredients when possible, so we are sharing a list of September Seasonal Produce. The post September

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[TAG97] This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek

[TAG98] A weekly series where we share our family’s actual Mediterranean diet meal plan. The goal is to simply share meal and recipe ideas.The post Mediterranean Diet

[TAG99] Don't let those garden fresh tomatoes go to waste, sharing 14 different Mediterranean diet inspired Tomato Recipes. The post 14 Mediterranean Diet Tomato

[TAG100] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG101] Sharing our August Seasonal Produce Guide to let you know what's in season this month and recipes that feature all those delicious picks. The post August

[TAG102] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG103] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG104] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG105] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

[TAG106] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG107] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

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[TAG109] Greek Chicken Gyro, a healthy alternative to the classic Greek gyro you’d find at Greek festivals around the world. Yes, it’s true. We love a delicious gyro

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[TAG112] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG113] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG114] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG115] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG116] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG117] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

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[TAG119] Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

[TAG120] This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

[TAG121] Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

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