The Mediterranean diet has been one of the most well-studied eating patterns worldwide. Researchers have gathered 5 decades’ worth of clinical support regarding its benefits. Hence, it’s highly recommended by American dieticians to their patients for heart health.
Along with this is the low FODMAP diet for people struggling with irritable bowel syndrome (IBS). IBS is so common amongst Americans that 1 out of 10 people are likely to have it. But some find it difficult to follow the diets and require prepared meals to do so. This isn’t a bad idea if you’re always on the go and want to maintain your healthy lifestyle.
Prepared meals can be pricey because they’re a special delivery service for your diet, but it can be worth it. If anything, you only need to do it until you’re able to adjust and meal prep on your own.
Even practicing meal prep is a healthy way of budgeting and spending time with your loved ones. Hence, dieting doesn’t just improve your heart’s physical health, but emotional health as well.
What Does a Mediterranean Diet Consist Of?
When people think about Mediterranean food, what commonly comes to mind is pizza, pasta, and lamb chops. But these don’t necessarily fit into the healthy “Mediterranean diet” that’s been advertised. This diet revolves around the region’s greens, seafood, olive oil, and dairy. Beans, nuts, and moderate consumption of red wine are also part of the diet.
Beyond the eating habits, you also need to practice some physical activity and share meals with others. Those are also part of the regional tradition of this diet. Furthermore, they have a profound effect on your emotions and mental health. This will help you develop an appreciation for the pleasures of healthy living.
Of course, it’s not easy to suddenly change your lifestyle and that’s why you adopt this diet gradually. But you will see why Grecians and Italians had the lowest rate of chronic disease and the highest life expectancy in 1960.
Does a Vegetarian Mediterranean Diet Require Prepared Meals?
The Mediterranean diet is more flexible than you’d expect so a vegetarian who wants to give it a shot is more than welcome. You can get Omega-3 from fish and protein from beans and whole grains. Balancing it out depends on the amount of each that you’ll eat daily.
If you still need time to adjust to this diet as a vegetarian, you can order prepared meals from Modify Health who are known for their delivery service. They are one of the meal delivery They specialize in planning and delivering meals based on a Mediterranean or low FODMAP diet. If you’re swamped at work or struggling to plan for the week, ModifyHealth can help you out.
Once you get used to prepping your meals, you’ll notice how beneficial and easy it gets. In the end, a vegetarian Mediterranean diet doesn’t require prepared meals. Prepared meals are just training wheels that will help you get used to the new lifestyle.
Health Benefits: How Does a Mediterranean Diet Help Your Body?
- It has Healthy Fats for your Heart Health
During a randomized clinical trial called PREDIMED study, the authors followed 7,000 people in Spain. The participants either had type 2 diabetes or were at high risk of cardiovascular disease. Divided into three groups, they were guided to take a Mediterranean diet.
Those who ate a calorie-unrestricted Mediterranean diet with more olive oil or nuts had a lower risk of heart disease. At this point, the participants weren’t advised to do physical activities. The diet alone was healthful and reduced the risk of cardiovascular disease.
This is because the diet limits your intake of saturated fat which increases the cholesterol in your blood. Instead, the unsaturated or healthy fats from olive oil, nuts, and fish lower your cholesterol levels.
- A Mediterranean Diet Can Reduce the Risk and Severity of a Stroke
Like cardiovascular diseases, the Mediterranean diet can reduce the risk of undergoing a stroke. Even the severity of the stroke can be lessened by following the aforementioned diet.
The results are especially pronounced in women over 40 than men, though the reasons are still uncertain. Some hypothesize that it’s because of the different types of strokes that men and women undergo.
- A Heart Health Diet Prevents Alzheimer’s and Dementia
Because the diet is low on saturated fats and high in greens, it may have vascular and anti-inflammatory properties. This helps fight the decline in your memory and thinking skills as you age.
There’s also evidence that the diet improves your cognition and reduces the odds of getting Alzheimer’s disease. A small study was conducted that involves the brain scans of 70 people who has no signs of dementia. The authors looked at their eating patterns and noted how close it was to a Mediterranean diet.
Those who didn’t practice the diet at all were more likely to develop Alzheimer’s disease than those who did. But one’s diet is only a factor in preventing cognitive decline. A healthy overall lifestyle is still greatly recommended.
- More than Weight Loss, It Helps With Your Weight Maintenance
Because the diet focuses on whole, fresh foods, it helps you lose weight healthily and sustainably. It’s not one of those quick weight loss methods, but it’s effective and gradual. You can lose weight faster if you restrict the calories from fish, oil, and nuts in the diet.
After a calorie-restricted diet, following the Mediterranean diet helps you maintain your weight. For example, pasta meals made from said diet help people have lower BMI and better waist circumference.
Conclusion
The Mediterranean diet is the most popular and well-researched diet at present. It’s a regional lifestyle that’s been advertised and adopted into a healthy diet for others. It’s been proven to reduce the risks of cardiovascular diseases, stroke, and cognitive decline.
This is largely due to the unsaturated fats, fruits, and vegetables included in the diet. Daily workouts and social interactions are also part of the Mediterranean diet. They help you maintain not just your physical but also your emotional and mental health.
If you aim to lose weight, you can adjust the diet to be calorie restricted instead. And once you’ve reached your goal, you can maintain your weight with a regular diet. Hence, the Mediterranean diet is a very flexible and healthy lifestyle to practice.
