She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health.
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These days there are numerous diet plans, and so it can be confusing to determine which one to follow. Today you could find a specific diet plan being praised, and then tomorrow the trend shifts to another one. Despite this uncertainty we can all agree that the Mediterranean diet is one of the best nutrition plans of all time. It has survived the craziness of most fad diets and continues to rank among the best overall healthy diets. It is, perhaps not surprising that you may want to try a 28-day Mediterranean diet plan.
Most people have reported that they were reaping extraordinary benefits from following this eating plan. Could this be why you are also jumping in the wagon of trying the 28-day Mediterranean diet plan? But what do you know of this nutrition plan? Do you know of the recommended or restricted foods in this diet? Are you sure it is the key to weight loss? These questions are part of the reason why you need to slow down a bit before you dive into this meal plan. Take a look at this read.
This intends to break down the concept and foundation of the Mediterranean diet. This fly over looks into what foods you can and cannot eat when you start following this eating plan. Similarly, it also reveals the foods you must consume in moderation. We also discusses the health benefits and possible health concerns of following such a nutrition plan. Read on for this and more fresh meal plan ideas to incorporate into your 28-day Mediterranean diet plan.
The following nutrition plan is not a specific eating plan but instead one that makes you eat healthy for years to come. That is the main focus of this nutrition plan. In general, the eating plan recommends you eat generous portions of vegetables, whole grains, fruits, legumes, and healthy plant oils (13).
This is a tasty and healthy diet plan that allows you to adopt healthy eating behaviors gradually. The Mediterranean diet has received recognition and top honors for being the best diet plan overall as of 2020 (9). According to WebMD, this nutrition plan got the following recognition in 2020 (9):
It means that you could consider this nutrition plan if you want to adopt a healthier lifestyle. It can also be beneficial if you are looking for a plant-based or heart-healthy diet to follow. However, remember to talk to your healthcare provider first before starting this diet plan for any of the listed reasons.
There is a reason why the Mediterranean diet receives a lot of praise from most experts. It all comes down to the vast array of health benefits of this nutrition plan. Here are some solid reasons why you must consider this eating plan, or rather, the health benefits of the Mediterranean diet:
Medical News Today research indicates that this nutrition plan reduces the risk of cardiovascular problems like stroke and heart attack by 30% (11). These findings concur with WebMD’s conclusions, which acknowledge that the Mediterranean diet does more good for the heart than harm (1).
WebMD states that almost every other food incorporated in this eating plan is good for your heart. This is because it includes the following foods (1):
This might explain why this diet ranked as the second-best overall diet in 2020 for a hearty and healthy heart (9).
The Mediterranean diet also ranks among the most common weight loss diet plans that weight watchers opt for. Unlike many popular fad diets, this eating plan does not guarantee fast and unhealthy weight loss results.
Instead of this, it helps you adopt healthy eating habits that help you shed pounds safely and steadily. According to the Center for Disease Prevention and Control (CDC), healthy weight loss should happen gradually and steadily (4). For this reason, this diet is recommended to anyone looking to lose weight safely and long-term (12).
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Multiple studies reveal that the Mediterranean diet can lower the incidence of chronic diseases and improve individuals’ longevity (6). The diet recommends a healthy dietary pattern, which over time reduces your risk of chronic conditions, such as diabetes.
Medical News Today also states that the Mediterranean diet can improve the sleep quality in older adults (11). As yet, this eating plan has not been found to impact the sleep quality of younger individuals (11).
Experts have also discovered that adherence to the Mediterranean diet can reduce the risk of mental disorders, including depression and cognitive decline (3).
Despite the numerous health benefits of this diet, you need to be cautious as it may lead to various undesirable effects. Some of these include (5):
Like with any other eating plan, this nutrition plan has also recommended and restricted the consumption of various foods. You must be familiar with these foods before you create your 28-day Mediterranean diet plan. Let us take a look at what it allows and what it doesn’t.
Some of the Mediterranean diet-friendly foods include:
Some foods have been accepted, but with one condition. They have to be taken in moderation. They include:
The following eating plan restricts the consumption of the following foods:
Read More: Mediterranean Diet Macros: Taking A Closer Look At What Eating Mediterranean-Style Actually Means
As we mentioned earlier, the Mediterranean diet emphasizes the consumption of plant-based foods. You must, therefore, pay attention to incorporating these foods into your diet plan. If you are experiencing difficulties crafting this meal plan, seek professional help from a licensed nutritionist or dietitian.
However, if you have mastered what this diet entails, go ahead and craft a suitable diet plan with all the recommended foods. Remember to avoid all restricted foods. Here is an example of a 7-day Mediterranean meal plan to shed light on how you are to craft your 28-day Mediterranean diet plan:
The following meal plan ideas have been obtained from Medical News Today (11). They are as follows:
Like with the first menu idea, this is also from Medical News Today (11). Remember to make necessary changes to the diet plan depending on your dietary requirements and calorie needs. For example, you can opt to add an extra egg and some sliced avocado to the toast in this breakfast idea. This would increase your calorie intake. On that note, if you are using this diet plan for weight loss, you might want to stick with the recommended recipe.
As you may have noticed from the first two menu ideas, the concept is quite simple yet healthy. All you have to do is appropriately blend your foods to develop a creative yet tasty meal. Take a look at the food combinations on this day:
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The recipe ideas you can prepare on this day include:
The meal plan idea for this day is also obtained from Medical News Today (11). Notice how all the recommended foods in the Mediterranean diet have been perfectly blended to prepare a delicious meal. Take a look:
On this day, you can incorporate the recommended delicious foods of the Mediterranean diet as follows (2):
The recipe ideas to prepare on this day are as follows (11):
The sample diet plan above may perhaps give you an idea for crafting your one-month Mediterranean eating plan. If you are still stuck on what ideas to complete crafting your nutrition plan, then also consider the following ideas (2):
The Mediterranean diet entails whole grains, fruits, vegetables, healthy plant oils, nuts, and low-fat dairy products. These are the products you should use to create the 28-day Mediterranean diet plan. Following such a nutrition plan can help you lose weight, reduce the risk of chronic and cardiovascular diseases, and improve sleep quality in seniors. As always, remember to talk to a professional first before you start following such an eating plan.
If you are interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20 Min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!