Mediterranean Diet: How It Works and Its Benefits

It has always been considered the most effective diet for well-being, weight loss, and a healthy lifestyle. Its effects on preventing cardiovascular disease , cancer , and even Alzheimer's and Parkinson's disease have always been studied and verified . Not to mention its benefits in increasing longevity . For the fifth consecutive year, the Mediterranean diet has been rated the best in the world by researchers at US News & World Report , a leading company specializing in rankings of universities, hospitals, and dietary patterns. But what exactly is the Mediterranean diet? What does it focus on? Why does it help you lose weight? And is it true that it can also help fight Covid-19?

Index of topics

How it works

Known worldwide as the most effective and healthiest, the Mediterranean diet is a true nutritional guide that emphasizes a healthy diet rich in fruits and vegetables , but not only that. In fact, the renowned diet recommends what and in what proportions certain foods should be eaten for a balanced life . Specifically, this is a diet that, in addition to vegetables, greens, and fruit, is combined with a balanced intake of grains , preferably whole grains, and fresh legumes . It also includes a moderate daily intake of wine, extra virgin olive oil for cooking, fish, and a limited amount of meat, preferably white.

Who is the inventor of the Mediterranean diet?

One might think that the Mediterranean diet was scientifically proven in Italy or a neighboring country, yet its foundations were demonstrated by an American , namely the biologist, physiologist, and nutritionist Ancel Keys . In particular, the American scholar had the opportunity, during the Second World War, to study the lifestyles and typical diets of the Mediterranean region. Surprised by the data from Campania and the island of Crete, where the population had some of the lowest rates of cardiovascular disease and gastrointestinal disorders ever recorded, Keys decided to delve deeper into his research and determine the reasons. After years of study, the American published his findings in the celebrated book Eat Well and Stay Well, in which he created the most famous of diets, characterized by a correct and balanced eating style . The effectiveness of this diet has also been declared a UNESCO Intangible Cultural Heritage of Humanity and is today one of the most appreciated in the world.

Benefits

Overall, the Mediterranean diet is rich in benefits, ranging from a balanced diet to stronger health . Furthermore, this diet allows you to live a healthy life thanks to a varied diet that favors fresh foods rich in:

Protein
Vitamins
Fiber
Antioxidants

And at the same time, moderate your consumption of foods high in saturated fats , sugars, and animal proteins . Therefore, not only can you enjoy a better psychophysical state , but you can also benefit from a longer life , with a lower risk of contracting diseases related to the malfunction of the circulatory and gastrointestinal systems. Furthermore, if the diet is combined with adequate daily physical exercise , this will further improve your health, allowing you to live well and long, as was also the case for Ancel Keys, who lived to be 100 years old.

An anti-inflammatory diet

The Mediterranean diet is anti-inflammatory par excellence. As Paolo Gionchetti, director of the IBD Center at the Sant'Orsola University Hospital in Bologna, explains, "because it has a reduced intake of animal fats and red meat, which can promote recurrences." Furthermore, thanks to its variety, the Mediterranean diet ensures a highly diverse population of bacteria in the intestinal microbiota. The preferred foods within the Mediterranean diet are: extra virgin olive oil, fiber from fruits and vegetables, fish, and white meat. For this reason, the advice of nutritionists who specialize in the Mediterranean diet is to consume three servings of vegetables and two servings of fruit per day.

What can you eat?

If you want to lose weight , the Mediterranean diet is ideal for integrating the right quantities of foods that the body needs together with a moderate caloric intake characterised by the intake of:

Protein
Carbohydrates
Fruits and vegetables

In particular, to achieve your ideal weight, it's necessary to reduce carbohydrate consumption , favoring only whole grains and avoiding high-calorie foods like sweets. A significant daily intake of seasonal fruits and vegetables is recommended , as are fresh legumes (preferred to meat) and fish rich in omega-3s like mackerel or tuna.

How many kilos can you lose with the Mediterranean diet?

If you follow the Mediterranean diet to lose weight, you can lose up to two kilos a week. This obviously depends on the type of diet you follow and therefore how much weight you want to lose. In any case, it's recommended to lose weight in a balanced way, avoiding overdoing it. The Mediterranean diet itself is already a healthy eating plan, so it's best to try to embrace this lifestyle rather than just using it to shed pounds occasionally.

The menu

The Mediterranean diet menu is varied, rich, and extraordinarily unique. Furthermore, in Italy, it's easy to follow thanks to a region offering some of the richest gastronomic diversity on the planet. Among the dishes you can choose from, you can eat each week:

6 times the fish (preferably rich in Omega3)
4 times the white meat
3 eggs
3-4 times fresh and dried legumes
Dried Fruit for breakfast or snacks
2-3 times the potatoes
2 times the sweets
3-4 times cereals (preferably whole grains)
1 time the red meat

So, thanks to such a varied and healthy diet, it is possible to eat everything, in the right proportions, and live well.

Substitutions to increase adherence to the Mediterranean diet

The most important substitutions to increase adherence to the Mediterranean diet are four:

Fish or white meat instead of red meat
Olive oil instead of butter and margarine
Whole wheat bread instead of white bread
Spice instead of salt

The Mediterranean Diet Pyramid

The Mediterranean diet is also known as a nutritional plan represented by a pyramid . The foods at the base are those that should be consumed most frequently and that help the body function better, while the higher the foods are placed, the less they should be consumed. For example, the first step, which is also the widest, contains foods such as:

fruit;
vegetables;
vegetables;
Whole grains;

Meanwhile, at the top we will find sausages, cured meats , cheeses, red meat, sweets and all those foods that should be consumed once or twice a week at most.

Mediterranean Diet and Covid

We're only at the initial stage of this research, but the first signs are certainly emerging of the positive preventive effects of the Mediterranean diet, including against Covid-19 . A study by Harvard researchers, published in the journal Gut , involved 500 adults. Their diets were examined and monitored for several months, from February to September 2020. And what was discovered? Those who love fruit , vegetables, and legumes (the cornerstones of the Mediterranean diet) have a 41 percent lower risk of developing severe Covid-19 compared to people who consume less fruit and vegetables. The researchers, of course, warn that simply eating well isn't enough to avoid infection and rightly point out that the primary prevention tool remains a vaccine.

The Mediterranean diet and the risk of heart attack

Numerous studies demonstrate that the Mediterranean diet significantly reduces the risk of stroke and heart attack. Among these studies, one of the most comprehensive was published in the New England Journal of Medicine with the highly significant title, " Diet Saves Your Heart ." Well, the Mediterranean diet, if followed properly, reduces the risk of heart attack and stroke by 30 percent.

Mediterranean diet: how it works and its benefits