{"id":56230,"date":"2023-10-23T22:28:11","date_gmt":"2023-10-23T22:28:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56230"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"the-pesco-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/","title":{"rendered":"The Pesco Mediterranean Diet Explained"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#What_Is_The_Difference_Between_The_Pesco_Mediterranean_Diet_and_Mediterranean_Diet\" >What Is The Difference Between The Pesco Mediterranean Diet and Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Whats_In_a_Pesco-Mediterranean_Meal_Plan\" >What&#8217;s In a Pesco-Mediterranean Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Fish_and_Seafood\" >Fish and Seafood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#EVOO_Extra_Virgin_Olive_Oil\" >EVOO (Extra Virgin Olive Oil)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Tree_Nuts\" >Tree Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Legumes\" >Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Fermented_Low-Fat_Dairy_Products\" >Fermented, Low-Fat Dairy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Eggs\" >Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Fruits_and_Vegetables\" >Fruits and Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Herbs_and_Spices\" >Herbs and Spices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Beverages_Water_Coffee_Tea_Red_Wine\" >Beverages (Water, Coffee, Tea, Red Wine)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Is_The_Mediterranean_Diet_a_Pescatarian_Diet\" >Is The Mediterranean Diet a Pescatarian Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Is_Pescatarian_Healthier_Than_Mediterranean_Diet\" >Is Pescatarian Healthier Than Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Can_I_Do_Mediterranean_Diet_With_Intermittent_Fasting\" >Can I Do Mediterranean Diet With Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Is_Coffee_or_Tea_Allowed_on_the_Pesco_Mediterranean_Diet\" >Is Coffee or Tea Allowed on the Pesco Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#What_Is_the_Fastest_Way_to_Lose_Weight_on_the_Pesco_Mediterranean_Diet\" >What Is the Fastest Way to Lose Weight on the Pesco Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Why_Is_the_Pesco_Mediterranean_Diet_Not_for_Everyone\" >Why Is the Pesco Mediterranean Diet Not for Everyone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#Are_the_2_Most_Recognized_Ingredients_in_the_Pesco_Mediterranean_Diet\" >Are the 2 Most Recognized Ingredients in the Pesco Mediterranean Diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Both the Dietary Guidelines for Americans and the American College of Cardiology\/American Heart Association guidelines endorse the Mediterranean diet as a heart-healthy eating plan. Furthermore, this way of eating is ranked highly for being rich in fruits, vegetables, whole grains, and lean proteins.\u00a0<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the 2020 U.S. News &amp; World Report, this diet is associated with a lower risk of heart disease, diabetes, and other health problems (<\/span><a href=\"https:\/\/www.usnews.com\/news\/health-news\/articles\/2023-01-26\/what-is-the-mediterranean-diet-and-how-can-it-help-you\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). With this in mind, there&#8217;s no doubt that the traditional Mediterranean diet is beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the traditional Mediterranean diet includes limited amounts of red meat and poultry; foods some people prefer to avoid. So, the Pesco-Mediterranean diet is known as an alternative. It emphasizes fish and seafood as primary protein sources, while minimizing red meat and poultry (<\/span><a href=\"https:\/\/www.acc.org\/about-acc\/press-releases\/2020\/09\/14\/13\/32\/pesco-mediterranean-diet-intermittent-fasting-may-lower-heart-disease-risk\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know about the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">pesco-mediterranean diet meal plan<\/a>, a lifestyle choice that combines the best of land and sea for optimal health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Difference_Between_The_Pesco_Mediterranean_Diet_and_Mediterranean_Diet\"><\/span><b>What Is The Difference Between The Pesco Mediterranean Diet and Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The difference between the pesco-mediterranean diet vs mediterranean diet is which types of animal protein are emphasized.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s the thing; humans can benefit from animal protein. Sure, multiple studies have shown that a vegetarian or <a href=\"https:\/\/betterme.world\/articles\/21-days-vegan-diet\/\">vegan diet<\/a> can be very healthy. But there&#8217;s also a risk of nutrient deficiencies (especially vitamin B12) when eating exclusively a plant-based diet. Plus, not everyone wants to be so restricted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, instead of completely ditching animal protein, the Pesco-Mediterranean diet emphasizes fish and seafood as primary sources.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why? Because some animal protein sources may be more beneficial to human health and have fewer risks than others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fish and seafood are excellent sources of omega-3 fatty acids, which have been linked to numerous health benefits such as reducing inflammation and improving heart health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34311902\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, when cooked with EVOO (extra-virgin olive oil), seafood provides an extra source of heart-healthy monounsaturated fats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770023\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, red meat has been linked to various health issues such as increased risk of heart disease and certain cancers. This is especially true for processed red meat, which is often high in saturated fat and sodium (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/risk-red-meat\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By limiting red meat and replacing it with fish and seafood, the Pesco-Mediterranean diet may help to lower these health risks.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\">Start using our app <\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_In_a_Pesco-Mediterranean_Meal_Plan\"><\/span><b>What&#8217;s In a Pesco-Mediterranean Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Pesco-Mediterranean meal plan is a hearty, healthy selection of delightful fare from both land and sea. Here&#8217;s a closer look at the key ingredients:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fish_and_Seafood\"><\/span><b>Fish and Seafood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are prime protein sources in this diet, lauded for their rich Omega-3 fatty acid content. These fats are believed to reduce inflammation and improve heart health (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000767.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Regular consumption of fish and seafood is associated with a lower risk of heart disease, improved mental health, and better sleep quality (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34311902\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find plenty of <a href=\"https:\/\/betterme.world\/articles\/pescatarian-meal-ideas\/\">pescatarian meal ideas<\/a> in our post here.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"EVOO_Extra_Virgin_Olive_Oil\"><\/span><b>EVOO (Extra Virgin Olive Oil)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">EVOO is the primary source of added fat in the Pesco-Mediterranean diet. It&#8217;s high in monounsaturated fats, which are known to reduce bad cholesterol levels when they replace saturated fats in the diet, and provide vitamin E and antioxidant benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770023\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408.png\" alt=\"pesco mediterranean diet\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tree_Nuts\"><\/span><b>Tree Nuts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts like almonds, walnuts, and hazelnuts pack a punch of heart-healthy fats, fiber, and protein. They can aid in weight loss, help lower cholesterol and reduce inflammation when consumed in moderation (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/nuts-and-seeds\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Legumes\"><\/span><b>Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods like beans, lentils, chickpeas, and peas are high in fiber and plant-based protein. Eating more of them may help lower blood pressure, reduce LDL cholesterol, and decrease blood sugar levels, contributing to heart health (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000726.htm#:~:text=Eating%20more%20legumes%20as%20part,even%20help%20prevent%20digestive%20cancers.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fermented_Low-Fat_Dairy_Products\"><\/span><b>Fermented, Low-Fat Dairy Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yogurt and cheese offer probiotics that promote gut health and calcium for bone strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6545342\/#:~:text=Fermented%20dairy%20foods%20have%20received,Guo%20et%20al.%2C%202017%3B\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). They also provide essential vitamins and minerals, such as B12, a nutrient often lacking in plant-based diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While fermented, and low fat varieties are encouraged because of their health benefits, the Pesco-Mediterranean diet cookbook allows for moderate consumption of full-fat dairy products as well.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><b>Eggs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High in protein and nutrient-dense, eggs are an essential part of the diet. Studies suggest that moderate egg consumption does not increase heart disease risk in healthy individuals and can be part of a heart-healthy diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9316657\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods like brown rice, oatmeal, and whole grain bread are high in fiber, aiding in digestion and satiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also help manage weight and may reduce the risk of heart disease and type 2 diabetes (<\/span><a href=\"https:\/\/agresearchmag.ars.usda.gov\/2018\/mar\/grains\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Pesco-Mediterranean diet recipes may include whole grains as a side dish, or as part of a main course.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re on a <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean\/\">gluten-free Mediterranean<\/a> diet you can still enjoy gluten-free whole grains like brown rice, quinoa, and buckwheat.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits_and_Vegetables\"><\/span><b>Fruits and Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A Pesco-Mediterranean diet is rich in fruits and vegetables, which provide essential vitamins, minerals, antioxidants, and fiber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These nutrient-dense foods are also low in calories, making them a perfect addition to any meal or snack. Eating a variety of fruits and vegetables can reduce the risk of chronic diseases like heart disease, stroke, and certain types of cancer (<\/span><a href=\"https:\/\/www.nidirect.gov.uk\/articles\/fruit-and-vegetables#:~:text=Benefits%20of%20fruit%20and%20vegetables,-Fruit%20and%20vegetables&amp;text=provide%20vitamins%20and%20minerals%2C%20including,constipation%20and%20other%20digestion%20problems\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-pescatarian\/\"><i>Keto Pescatarian Diet: Delicious Low Carb Vegetarian Meals For You<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Herbs_and_Spices\"><\/span><b>Herbs and Spices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Pesco-Mediterranean diet encourages the use of herbs and spices in cooking, instead of salt or high-fat sauces.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These flavorful ingredients not only add bold tastes to meals but may also offer health benefits. Herbs and spices like basil, rosemary, turmeric, and ginger have anti-inflammatory properties and may support the immune system (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/herbs#:~:text=Consuming%20herbs%20may%20help%20to,inflammatory%20and%20anti-tumour%20properties.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beverages_Water_Coffee_Tea_Red_Wine\"><\/span><b>Beverages (Water, Coffee, Tea, Red Wine)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water, unsweetened tea and coffee are recommended for hydration purposes. Both tea and coffee have the added benefits of antioxidants, which can protect against cell damage and promote heart health (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-drinks-full-story\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A moderate consumption of red wine is allowed for its potential heart-healthy benefits, thanks to its antioxidant properties and flavonoids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6099584\/#:~:text=People%20drinking%20three%20glasses%20of,aged%2065%20years%20and%20older.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The recommended amount of red wine is no more than one glass per day for women and two glasses for men.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_The_Mediterranean_Diet_a_Pescatarian_Diet\"><\/span><b>Is The Mediterranean Diet a Pescatarian Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the Mediterranean diet and the Pescatarian diet have similarities, they are not the same.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Pescatarian diet is primarily vegetarian but includes fish and seafood as the main sources of protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whereas the traditional Mediterranean diet is broad, and allows you to eat lean proteins like poultry, eggs, and dairy, along with occasional servings of red meat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when we talk about the Pesco-Mediterranean diet, it is more like the Pescatarian diet, emphasizing fish and seafood as the primary protein sources and limiting red meat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5505.png\" alt=\"pesco mediterranean diet\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pescatarian_Healthier_Than_Mediterranean_Diet\"><\/span><b>Is Pescatarian Healthier Than Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s hard to say whether the Pescatarian diet is healthier than the Mediterranean diet, as both have their own unique benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Pescatarian diet, with its emphasis on plant-based foods and fish, may be linked to a lower risk of heart disease and other health issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, the traditional Mediterranean diet allows for more variety in protein sources but also includes red meat, albeit in small amounts, which has been linked to health problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are other factors to consider as well, such as overall dietary quality. For example, if you&#8217;re on a Pescatarian diet but mainly consume processed fish and seafood, it may not be as healthy as a whole-foods Mediterranean diet with moderate servings of lean proteins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What makes a diet healthy is not just the types of food you eat but also the quality and variety.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\">Keep yourself in prime shape <\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Mediterranean_Diet_With_Intermittent_Fasting\"><\/span><b>Can I Do Mediterranean Diet With Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can practice intermittent fasting while following the Mediterranean diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/rules-of-intermittent-fasting\/\">Intermittent fasting<\/a> is an eating pattern that involves restricting food for specific periods, usually between 12-18 hours per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet can easily be incorporated into this eating pattern by focusing on nutrient-dense whole foods during your feeding window and limiting ultra processed and high-calorie foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also combine pesco-mediterranean diet with intermittent fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of combining these two eating patterns may include:<\/span><\/p>\n<p><b>Improved Heart Health:<\/b><span style=\"font-weight: 400;\"> The Mediterranean diet is known for its heart-healthy food choices, and intermittent fasting might boost this benefit by reducing inflammation and improving insulin sensitivity (<\/span><a href=\"https:\/\/www.acc.org\/about-acc\/press-releases\/2020\/09\/14\/13\/32\/pesco-mediterranean-diet-intermittent-fasting-may-lower-heart-disease-risk\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Losing Weight and Keeping it Off:<\/b><span style=\"font-weight: 400;\"> When you mix intermittent fasting with the Mediterranean diet, it theoretically means you eat less (because you&#8217;re fasting) and the food you do eat is healthy and low in calories. So, the pounds can start coming off and staying off (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Enhanced Cognitive Function:<\/b><span style=\"font-weight: 400;\"> Both intermittent fasting and the Mediterranean diet have been suggested to support brain health, potentially reducing the risk of neurodegenerative diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8470960\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4405.png\" alt=\"pesco mediterranean diet\" \/>\u00a0<\/a><\/p>\n<p><b>Increased Longevity:<\/b><span style=\"font-weight: 400;\"> Some preliminary research suggests that the combination of intermittent fasting and a Mediterranean diet may contribute to a longer lifespan, potentially due to the antioxidant-rich foods and caloric restriction (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723598\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Supercharge Your Metabolism:<\/b><span style=\"font-weight: 400;\"> Intermittent fasting is thought to help to regulate metabolic health, and when combined with the balanced nutrition of the Mediterranean diet, may enhance overall metabolic functioning (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Healthy Eating Made Easy:<\/b><span style=\"font-weight: 400;\"> Both the Mediterranean diet and fasting can help you eat mindfully and avoid unhealthy, ultra processed foods. You&#8217;ll not only feel better, but you&#8217;ll also develop a healthier relationship with your food .<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, there are some potential concerns with combining these two eating patterns:<\/span><\/p>\n<p><b>Getting Hungry:<\/b><span style=\"font-weight: 400;\"> Intermittent fasting means you&#8217;ll be skipping meals. Some people might find this hard and end up feeling super hungry (and a little grumpy). Starting with short fasts, say Mediterranean diet 12:12 may help you overcome this challenge<\/span><\/p>\n<p><b>Nutrient Deficiency:<\/b><span style=\"font-weight: 400;\"> There&#8217;s a chance you might not get all the nutrients your body needs, especially if your feeding window is super short. Having a meal plan with a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">Mediterranean diet food list<\/a> at hand can help you get all the nutrients you need.<\/span><\/p>\n<p><b>Social Life Impact:<\/b><span style=\"font-weight: 400;\"> With intermittent fasting, your social life might take a hit. Imagine having to pass on a late-night dinner with friends because it doesn\u2019t fit with your eating schedule. Talk about FOMO.<\/span><\/p>\n<p><b>Overeating Risk:<\/b><span style=\"font-weight: 400;\"> If you&#8217;re starving by the time your feeding window comes around, there&#8217;s a chance you might overeat. It&#8217;s hard to keep it under control when you&#8217;re ravenous.<\/span><\/p>\n<p><b>Not Suitable for Everyone:<\/b><span style=\"font-weight: 400;\"> Some people, like pregnant or lactating women or those with certain medical conditions, shouldn&#8217;t fast without talking to a doctor first, or at all.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><i>Benefits Of Pescatarian Diet: Everything You Should Know Before Starting This Eating Plan<\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_Coffee_or_Tea_Allowed_on_the_Pesco_Mediterranean_Diet\"><\/span><b>Is Coffee or Tea Allowed on the Pesco Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Absolutely, both coffee and tea are permitted on the Pesco Mediterranean diet. They are rich in antioxidants and may have numerous health benefits when consumed in moderation. Just remember to keep any added sugars or high-fat dairy products to a minimum to maintain the integrity of the diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_the_Fastest_Way_to_Lose_Weight_on_the_Pesco_Mediterranean_Diet\"><\/span><b>What Is the Fastest Way to Lose Weight on the Pesco Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most effective way to lose weight on the Pesco Mediterranean diet is to combine it with regular exercise and portion control. This diet is rich in nutrient-dense and fiber-rich foods that can help you feel fuller longer, thus preventing overeating. Also, try incorporating more lean protein from fish and seafood, which has been associated with weight loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Is_the_Pesco_Mediterranean_Diet_Not_for_Everyone\"><\/span><b>Why Is the Pesco Mediterranean Diet Not for Everyone?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the Pesco Mediterranean diet has numerous potential health benefits, it might not suit everyone&#8217;s lifestyle or dietary preferences. For instance, individuals allergic to seafood or those who do not like fish might struggle with this diet. Additionally, vegetarians and vegans might not find this suitable due to the emphasis on fish as the primary protein source.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Are_the_2_Most_Recognized_Ingredients_in_the_Pesco_Mediterranean_Diet\"><\/span><b>Are the 2 Most Recognized Ingredients in the Pesco Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The two most recognized ingredients in the Pesco Mediterranean diet are fish and olive oil. Fish is the primary source of protein, promoting heart health due to its high omega-3 fatty acids content. Olive oil, used generously in Mediterranean cooking, is rich in monounsaturated fats and antioxidants, contributing to overall health and longevity.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In conclusion, the Pesco-Mediterranean diet is a heart-healthy eating plan that combines the best of land and sea. It emphasizes fish and seafood as primary protein sources and limits red meat, making it a variation on the traditional Mediterranean diet. While both the Pescatarian and Mediterranean diets have their own benefits, what makes a diet truly healthy is the overall dietary quality and variety of foods consumed.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Both the Dietary Guidelines for Americans and the American College of Cardiology\/American Heart Association guidelines endorse the Mediterranean diet as a heart-healthy eating plan. Furthermore, this way of eating is ranked highly for being rich in fruits, vegetables, whole grains, and lean proteins.\u00a0 According to the 2020 U.S. News &amp; World Report, this diet is [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":56235,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[125,87],"class_list":["post-56230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Pesco Mediterranean Diet Explained - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the \u2605 PESCO MEDITERRANEAN DIET \u27a4 for heart-healthy eating and weight loss. Find out if this diet is suitable for you and whether you can combine it with intermittent fasting\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Pesco Mediterranean Diet Explained\" \/>\n<meta property=\"og:description\" content=\"Discover the \u2605 PESCO MEDITERRANEAN DIET \u27a4 for heart-healthy eating and weight loss. Find out if this diet is suitable for you and whether you can combine it with intermittent fasting\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1710046087-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"The Pesco Mediterranean Diet Explained\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/\"},\"wordCount\":2206,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1710046087-scaled.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Both the Dietary Guidelines for Americans and the American College of Cardiology\/American Heart Association guidelines endorse the Mediterranean diet as a heart-healthy eating plan. Furthermore, this way of eating is ranked highly for being rich in fruits, vegetables, whole grains, and lean proteins.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the 2020 U.S. News &amp; World Report, this diet is associated with a lower risk of heart disease, diabetes, and other health problems (<\/span><a href=\\\"https:\/\/www.usnews.com\/news\/health-news\/articles\/2023-01-26\/what-is-the-mediterranean-diet-and-how-can-it-help-you\\\"><span style=\\\"font-weight: 400;\\\">17<\/span><\/a><span style=\\\"font-weight: 400;\\\">). With this in mind, there's no doubt that the traditional Mediterranean diet is beneficial.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But the traditional Mediterranean diet includes limited amounts of red meat and poultry; foods some people prefer to avoid. So, the Pesco-Mediterranean diet is known as an alternative. It emphasizes fish and seafood as primary protein sources, while minimizing red meat and poultry (<\/span><a href=\\\"https:\/\/www.acc.org\/about-acc\/press-releases\/2020\/09\/14\/13\/32\/pesco-mediterranean-diet-intermittent-fasting-may-lower-heart-disease-risk\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's everythin ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/\",\"name\":\"The Pesco Mediterranean Diet Explained - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1710046087-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Discover the \u2605 PESCO MEDITERRANEAN DIET \u27a4 for heart-healthy eating and weight loss. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Pesco Mediterranean Diet Explained - BetterMe","description":"Discover the \u2605 PESCO MEDITERRANEAN DIET \u27a4 for heart-healthy eating and weight loss. 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Find out if this diet is suitable for you and whether you can combine it with intermittent fasting","og_url":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1710046087-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"The Pesco Mediterranean Diet Explained","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/"},"wordCount":2206,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1710046087-scaled.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Both the Dietary Guidelines for Americans and the American College of Cardiology\/American Heart Association guidelines endorse the Mediterranean diet as a heart-healthy eating plan. Furthermore, this way of eating is ranked highly for being rich in fruits, vegetables, whole grains, and lean proteins.\u00a0<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pesco_mediterranean_diet\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to the 2020 U.S. News &amp; World Report, this diet is associated with a lower risk of heart disease, diabetes, and other health problems (<\/span><a href=\"https:\/\/www.usnews.com\/news\/health-news\/articles\/2023-01-26\/what-is-the-mediterranean-diet-and-how-can-it-help-you\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). With this in mind, there's no doubt that the traditional Mediterranean diet is beneficial.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But the traditional Mediterranean diet includes limited amounts of red meat and poultry; foods some people prefer to avoid. So, the Pesco-Mediterranean diet is known as an alternative. It emphasizes fish and seafood as primary protein sources, while minimizing red meat and poultry (<\/span><a href=\"https:\/\/www.acc.org\/about-acc\/press-releases\/2020\/09\/14\/13\/32\/pesco-mediterranean-diet-intermittent-fasting-may-lower-heart-disease-risk\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's everythin ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/","url":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/","name":"The Pesco Mediterranean Diet Explained - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/the-pesco-mediterranean-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1710046087-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Discover the \u2605 PESCO MEDITERRANEAN DIET \u27a4 for heart-healthy eating and weight loss. 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