How to Do the Mediterranean Diet in the US

July 21, 2017

Since the Mediterranean diet became popular, lots of people have started adopting it. This is no doubt due to the fact that the diet is effective in helping people increase their chances of living longer, avoiding heart related diseases, helping them keep their weight down and generally helping them live better and richer lives without the guilt of obesity. The Mediterranean diet is also popular because the meals are tasty and really good.

So, it is like living and eating really well without necessarily gaining excess fat. If you live in the US and would like to adopt this diet plan or lifestyle, then you should listen up. Americans are generally lazy about their health. This is further worsened by the amount of junk food available. Research has shown than 2 out of every 3 American are overweight and 2 out of every 4 American adults are obese.

Also, 4 out of every five American child -80%- are overweight and tending towards obesity. This is no doubt, due to the kinds of food consumed on a daily basis. To implement the Mediterranean diet, here are a few tips to guide you.

1. Cut Back on the Junk

Truth be told, the average American eats a sizable amount of junk food every day. If it isn’t some fries, it is some burger or sandwich. If it isn’t any of the two, it is some soda, beer or ice cream. All these foods have high calories and have a huge tendency to clog up the arteries, causing heart related problem in the process. If you want to get the best out of the Mediterranean diet plan, you have got to cut back on the junk and start eating healthy foods. While it is okay to indulge yourself once in a while, avoid doing it too often. Get rid of the ice-cream, beer, hot dogs, sandwiches, snacks, chocolate, fries and others.

2. Drink More Wine and Water

The average Mediterranean diet plan recommends that you take a glass of wine or twice daily. This is because wine contains a huge number of antioxidants which basically help eliminate free radicals and toxins from your body. If wine isn’t available, you might want to try red grape juice. Also, drink at least eight glasses of water per day regardless of the nature of your work. If you do not like the bland taste of water, you can opt for minty or flavoured water. These are good substitutes and are often free of excess sugar.

3. Eat More fruits

The Mediterranean diet recommends eating more fruits and vegetables per day. In fact, fruits should be your snack as they are healthy for the body. So, whenever you get the urge to go grab a snack, do yourself a favor and grab a fruit. Fruits have been proven to be rich in antioxidants which help expel the free radicals in the body and are able to increase the amount of oxygen in the body.

4. Eat More Fish, Whole Grain Carbs and Olive Oil

Instead of eating more red meat, you should start eating more fish like salmon. This is because fishes have a high amount of omega 3 fatty acid which is important in the maintenance of the heart. Getting rid of saturated oils is also an integral part of the program. In place of saturated oils, you can use olive oils which are known to be healthy and lacking in huge amounts of calories.

The Mediterranean diet is easy to stick to and you can never tire of coming up with different meals as there are a lot of recipes to use.

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