The Mediterranean Diet
This diet wasn’t developed for a purpose of weight loss, or as prevention of heart disease, but it evolved during the past, based on the food which could be found in the region. Although, it was not designed for those purposes, some studies shown that this diet has a positive effect on weight loss and in a prevention of heart diseases.
This diet doesn’t forbid you from eating meats or dairy, it just offers you many options for eating fresh food. If you are on this diet, you can eat: vegetable from the Mediterranean region (lentil soup or minestrone), flatbread, steamed and grilled seafood, fresh vegetables (spinach is very useful in this diet), fresh salads and fruits for your desert. The Mediterranean diet is good for your heart health and it can improve your insulin sensitivity, also, this is a great source of healthy fat. But, there are also some cons, it doesn’t provide you enough calcium and this diet depends on your cooking knowledge.
If you have a concern for the nutrition’s in this diet, don’t be. It will provide you between 20-35% of your daily need for fat, 10-35% of the daily need for protein, and 50% of carbohydrates. It will also provide you enough fiber (22-34g), potassium (because of this diet you eat a lot of fruits, you will have enough potassium. Bananas are the best source of potassium), vitamin B12 and vitamin D. This vitamin is very important for adults, because if you don’t have enough of vitamin D, you can increase risk of bone fractures. Although, it can provide you almost all nutrition’s needed, this diet cannot satisfy your daily need for calcium. But, using more yogurt and tofu, can satisfy your daily need for calcium.