The Mediterranean diet is the "gold standard" for healthy eating, according to healthy eating website Oldways. People who follow the Mediterranean diet have lower rates of heart disease, certain types of cancer, Alzheimer's and Parkinson's disease. In addition, the Mediterranean diet can also help you lose weight and keep it off, especially if you limit yourself to 1,200 calories a day.
Diet Guidelines
Instead of focusing meals on the meat choice, the Mediterranean diet is a more plant-based diet that places a heavier emphasis on whole grains, fruits, vegetables, nuts, seeds and olive oil. It also suggests your protein sources include more fish and poultry. Cheese, milk and yogurt are also included in the diet, but in small amounts. Foods like beef, butter, refined flours and sugar are discouraged. A 1,200-calorie Mediterranean diet is a low-calorie diet plan that should be able to help you lose weight. Your daily diet should consist of three meals and one snack.
Breakfast
For breakfast, you can have 1/2 cup of cooked oatmeal topped with cinnamon, six walnuts chopped and 1 tsp. of olive oil, served with 1 cup of nonfat plain yogurt and 1 1/4 cup of whole fresh strawberries. This meal contains 330 calories and 10 g of fat. Unlike other diet plans, the Mediterranean diet is not a low-fat diet, but rather emphasizes more of the heart-healthy monounsaturated and polyunsaturated fats from olive oil, nuts, seeds and fatty fishes like salmon.
Lunch
A low-calorie, Mediterranean-style lunch may include a small whole-wheat pita stuffed with 1/3 cup of hummus, served with 1 cup of mixed greens topped with 1 tsp. of olive oil and balsamic vinegar and a small apple. Lunch contains 415 calories and 8 g of fat. In addition to being high in fat, the Mediterranean diet is also high in fiber. Fiber in food can help with your weight loss by aiding in hunger control. It also lowers blood cholesterol levels, decreasing your risk of heart disease.
Dinner
For dinner, try 2/3 cup of cooked quinoa, 1 cup of broccoli, carrots and cauliflower sauteed in 2 tsp. of olive oil and garlic and 2 oz. of grilled salmon. This dinner meal contains 390 calories and 15 g of fat.
Snack
A healthy snack on a 1,200-calorie Mediterranean diet may include 12 almonds, which provides 90 calories and 10 g of fat.
Member Comments