Finding a diet that does not harm health is not difficult, just read the following article is your guide to the Mediterranean diet breakfast that is good for your health first, then your life next. But first, let’s know more about the Mediterranean diet.
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What is the Mediterranean diet?
The Mediterranean diet is the traditional diet of countries around the Mediterranean such as Greece, Croatia, and Italy, and it is also known to promote heart health, weight loss and reduce the risk of cancer and Alzheimer’s.
The most important feature of this campaign is to contain fruits, vegetables, nuts and whole grains, fresh seafood, meat, milk, and their derivatives, which contribute to weight loss and maintaining good health, it also encourages daily exercise, sharing meals with others and enjoying everything.
Mediterranean diet breakfast
The foods of the Mediterranean diet are multiple and varied between vegetables, fruits, white meat, but you know us in more detail the foods allowed in this diet:
- Fruits and vegetables: such as cooked beans, baked potatoes.
- Nuts and seeds can be amazing mornng snacks: like hazelnuts, walnuts, peanuts and pumpkin roasted seeds.
- Whole grain food products: such as bread and pasta made from barley, and oats.
- Fish and seafood breakfast: such as salmon and Tuna salad.
- Healthy unsaturated fats: such as salamon avocado cooked with extra virgin olive oil.
- White meat: like low-carb chicken skillet recipe.
- Herbs and spices: to add flavor to food.
Forbidden foods in the Mediterranean diet
To get the most out of Mediterranean diets, you should minimize the following foods and drinks as much as possible:
- Dairy or dairy products: such as yogurt, cheese, cream, and their derivatives.
- Red and processed meats: such as lamb, sausage, beef.
- Desserts and sweets: you can replace sweets with fruit.
- Butter: Replace it with natural olive oil extracted from green olives.
The benefits of the Mediterranean diet
This diet includes many benefits that you may not be familiar with and you will also be surprised to know which ones are:
1. A healthy diet for the heart
The Mediterranean diet helps promote heart health, blood vessel movement and reduces the risk of developing various diseases of the circulatory system. These diseases such as high blood pressure, blood problems, and heart attacks.
Studies have shown that the prevalence of cardiovascular diseases in southern European countries is 2: 10%, while in Northern European countries it is 10: 18%, due to a different diet.
Important information: the best ways to naturally cleanse blood vessels and arteries
2. Mediterranean diet and cancer
This diet helps reduce the risk of most cancers, including breast cancer, by reducing the consumption of red meat and even whole grain foods.
3. Mediterranean diet and diabetes
The Mediterranean diet improves blood sugar levels, especially for patients with type 2 diabetes, also helps to lose weight, improve blood cholesterol, because the system contains vegetarian foods and a lack of red meat and carbohydrates.
4. Reduce the risk of Alzheimer’s
The Mediterranean diet reduces the risk of Alzheimer’s disease, memory problems, and dementia.
In addition to the benefits of the Mediterranean diet to treat joint pain. Also, it delays aging and helps to stay young longer. The reason is that it contains antioxidant foods and avoids eating canned foods and harmful fats that cause a lot of inflammation and health problems.
5. Diet that helps sleep
Recent studies of people over the age of 65, who followed the Mediterranean diet, showed that they slept a lot and slept longer than before, with the results showing that this diet reduced insomnia and short intermittent sleep.
Mediterranean diet to lose weight
Encourages the Mediterranean diet to eat a variety of healthy foods rich in fiber. For instance, vegetables, fruits, protein, and food processing manufacturer, as well as high-calorie sugars, which helps reduce weight gain and fat accumulation in the body.
This is the result of a study conducted to evaluate the effectiveness of the Mediterranean diet in preventing the risk of cardiovascular disease.
It was observed that people who followed this diet had a little more success in reducing weight compared to a low-fat diet. As they had less increase in waist circumference compared to the low-fat diet.
Other studies have also linked the Mediterranean diet to maintaining a healthy weight for children and pregnant women.
Information of interest: benefits of diet water for weight loss
How does the Mediterranean diet help to lose weight?
Help the Mediterranean diet to lose weight due to the composition of the diet of fruits, vegetables, fish, white meat as well as whole-grain food products, in addition to the practice of physical activity with the bathroom, they help to lose weight.
Mediterranean diet Side Effects
The benefits of the Mediterranean diet are varied, but there are probably disadvantages as follows:
- Iron deficiency: you should not neglect food sources containing iron levels and include them in your diet, so as not to develop a decrease in the level of iron in your body.
- Calcium deficiency: Due to reduced consumption of dairy products and derivatives, you are likely to develop calcium deficiency.
- Weight gain: Although it helps to lose weight, eating saturated fats such as nuts and olive oil can increase your weight.
Lastly, after knowing all about the Mediterranean diet, its potential benefits and harms as well as Mediterranean diet breakfast, we advise you to make sure that it is compatible with your state of health before following it, and we wish you the permanence of Health and well-being.