How a Mediterranean Diet Is Good For Your Holistic Health

The Mediterranean diet, which has long been popular in countries such as Greece, Spain, and Southern Italy, is becoming a new trend among those who are looking for a power-packed diet plan that will help them stay mentally and physically fit. Below, we’ll explore how this popular diet can help people reach a healthy weight and enhance their mental health.

What Is the Mediterranean Diet?

The Mediterranean Diet is, generally speaking, a diet rich in vegetables, fruit, nuts, seeds, legumes, seafood, whole grains, and olive oil. It also allows for moderate consumption of dairy products and meats other than fish. There are different variations of this diet, as countries along the Mediterranean coastline each have their own particular dishes. However, the many cuisines from these different nations all follow the above-mentioned criteria.

In Greece, one classic dish is moussaka (eggplant casserole). Bulgur, whole-wheat pasta, spinach, and savory feta cheese are also popular ingredients. In Spain, many people dine on paella (which is a rice-based dish that is packed with whole grains, vegetables, and olive oil) and enjoy sweet fruit for dessert. In Southern Italy, eggplant parmesan is a beloved dish, as eggplants, tomatoes, and peppers are abundant in the region.

How Can the Mediterranean Diet Help Me Reach a Healthy Weight?

The Mediterranean Diet is rich in low-fat foods that will enable you to lose weight the natural way. It’s the perfect diet for the person who wants to steadily lose weight and keep it off for good.

Foods rich in fiber leave you feeling satisfied after eating, so you aren’t hungry for unhealthy snacks later on. Experiment with fiber-packed legumes (beans, peas, and lentils) and whole grains (wheat, bulgur, oats, and polenta) to find your favorites. Incorporating fresh fruits and vegetables also helps curb your desire to reach for junk food. And remember to consume an ample amount of healthy fats: A controlled study in Spain recently found that there is also a direct link between olive oil and weight loss. 

Does My Diet Really Have An Impact On My Mental Health?

It’s a known fact in the scientific community that there is a direct link between the gut and the brain. As one writer accurately put it, “you are what you eat.”  Studies have shown that a diet rich in fruit, vegetables, fish, whole grain foods, and olive oil keeps depression at bay and can help reduce symptoms of depression in those who have this condition. On the other hand, red meats, processed and refined foods, and sweets are directly linked to an increased risk of depression.

The Mediterranean Diet vs. Other Weight Loss Plans

Generally speaking, any weight loss plan that emphasizes eating fruits, vegetables, and whole grains while decreasing consumption of alcohol, preserved foods, and junk foods is going to be effective in helping you lose weight. Studies have shown that the Mediterranean diet offers similar weight loss benefits as other diets.

Nonetheless, other diets don’t provide the same anti-depression benefits that a Mediterranean diet can offer. Plus, scientific reviews have discovered that a Mediterranean diet lowers the risk of cardiovascular diseases, cancer, neurodegenerative diseases, and type 2 diabetes. A Mediterranean diet can also improve cognitive function, according to a 2016 systematic review.

Getting Started

It’s not hard to get started on the Mediterranean diet. Find a few recipes that you feel comfortable trying out, buy the needed ingredients, and cook up some healthy, tasty dishes. At the same time, cut back on unhealthy foods that would sabotage your efforts—but don’t feel like you have to completely forgo all the tasty treats and dishes that you enjoy. After all, the Mediterranean diet isn’t about excluding multiple foods from your diet. Rather, it’s about emphasizing wholesome, nutritious foods that will boost both your physical and mental health.