low carb Mediterranean diet meal plan

low carb Mediterranean diet meal plan Benefits and Drawback

I have tried several dieting techniques throughout my lifetime. I have been manipulated by television advertisements and radio commercials. I used to take diet pills often until my doctor told me the major risks involved in taking them. Immediately I stopped taking the pills and I felt depressed.

I then gained an additional fifteen pounds! I was really sad and felt desperate at that point. I thought I could eat anything with the pills, unlike the Mediterranean diet. However, that proved to be wrong and erroneous.

Mediterranean Diet

The low carb Mediterranean diet meal plan consists of eating food and consuming Mediterranean diet smoothies from Mediterranean countries in Europe. This diet is great for people who have high cholesterol and need to reduce it.

It mainly revolves around foods such as lots of fish, vegetables, red wine (if consumed to a reasonable amount), salads especially with olive oil, and of course lots of fruit. This diet also reduces any potential if followed correctly of gaining weight. It is also appetizing and is a great way to stay healthy while not being hungry. There is evidence that supports the diet. (Source: Safe Easy Weight-Loss).

low carb Mediterranean diet meal plan
low carb Mediterranean diet meal plan

many choices on what to eat

Slim Fast was annoying to make and sometimes made me feel nauseous at times when I would be working. The Mediterranean diet however does not even come close to comparing with Slim Fast.

The Mediterranean diet gave me so many choices on what to eat, which included a salad or fish, or beans. I enjoyed spicing things up in the kitchen and was able to entice my appetite. Slim Fast made me unsatisfied with myself along with the drink.

the benefits of low carb Mediterranean diet meal plan

The Mediterranean diet is supposed to reduce the risk of heart disease in people, especially those who have experienced a heart attack in their life.  The diet is supposed to work in protecting the body from future heart attacks. Some people have claimed success with the diet while others have not, according to the Mayo Clinic.

A low carb Mediterranean diet meal plan can offer several benefits for your health. Here are some of them:

  1. Weight loss: A low carb Mediterranean diet meal plan can help you lose weight and maintain it in the long term. This is because it emphasizes whole, nutrient-dense foods that are naturally low in carbs and high in fiber, protein, and healthy fats.
  2. Improved heart health: The Mediterranean diet is known for its heart healthy benefits, such as reducing the risk of heart disease and stroke. A low carb Mediterranean diet meal plan can lower your blood pressure, improve your cholesterol levels, and reduce inflammation in your body.
  3. Better blood sugar control: By reducing your intake of carbs and increasing your intake of healthy fats and protein, a low carb Mediterranean diet meal plan can help stabilize your blood sugar levels, which is especially important for people with type 2 diabetes.
  4. Improved cognitive function: The Mediterranean diet is also associated with improved cognitive function and a lower risk of age-related cognitive decline. The healthy fats and antioxidants found in this diet can help protect your brain cells and improve your memory and focus.
  5. Increased energy levels: By reducing your intake of processed carbs and sugar, a low carb Mediterranean diet meal plan can help you feel more energized and focused throughout the day.

Overall, a low-carb Mediterranean diet meal plan can offer a wide range of benefits for your health and well-being.

low carb Mediterranean diet food list

The Mediterranean diet includes eating lots of fruits and vegetables, consuming fats like olive oil, drinking red wine, and of course, lots of fish. It is a very healthy diet that concentrates on the foods that are generally eaten in Mediterranean countries.

Here are some low carb Mediterranean diet foods that you can include in your meal plan:

  • Vegetables: broccoli, spinach, kale, tomatoes, peppers, zucchini, eggplant, cauliflower, artichokes, and more.
  • Fruits: berries, cherries, oranges, grapefruit, avocado, and more.
  • Nuts and seeds: almonds, walnuts, cashews, pumpkin seeds, chia seeds, and more.
  • Healthy fats: olive oil, coconut oil, avocado oil, butter, cheese, and more.
  • Lean protein sources: chicken, turkey, fish, seafood, eggs, tofu, and more.
  • Legumes: lentils, chickpeas, black beans, and more.
  • Whole grains: quinoa, brown rice, and whole wheat bread.

A low carb Mediterranean diet meal plan typically emphasizes whole, unprocessed foods that are naturally low in carbs and high in fiber, protein, and healthy fats. This means you may need to avoid or limit foods that are high in refined carbs, such as white bread, pasta, sugary drinks, and desserts. However, the emphasis is on balance and moderation, so you can still enjoy these foods in small amounts.

For many people following the Mediterranean Diet is not difficult. The foods in the Mediterranean Diet are readily available, healthy, and are probably already a part of at least one meal that people eat each day. The Mediterranean Diet is a diet focusing on whole grains, fresh produce, and limited quantities of animal food products.

Daily Foods

There are foods that should be eaten daily in the Mediterranean Diet. The largest food group in the Mediterranean Diet is whole grains, including whole grain bread, whole grain rice, whole grain pasta, Polenta couscous, and potatoes.

The next most consumed foods on the Mediterranean Diet are fresh fruits and fresh vegetables. Nuts, seeds, beans, and legumes are grouped with the fresh produce in the Mediterranean Diet.

Olive Oil is an important component of the Mediterranean diet. The Mediterranean Diet recognizes the body’s need for fat. Olive oil is a monosaturated fat that will not raise cholesterol. This contributes to a healthy heart.

Dairy is also part of the daily diet, as long as the dairy is low-fat cheese or low-fat yogurt. Full-fat dairy is not part of this diet. Wine in moderation is also an acceptable part of the Mediterranean diet.

Weekly Foods

The foods which may be consumed on a weekly basis include fish, chicken, eggs, and sweets, in descending order.

Trying to Follow the Mediterranean Diet

The Mediterranean Diet is not so much a diet as it is a way to change your lifestyle and your eating habits. The Mediterranean food pyramid is probably closest in menus to my actual eating style, with a few minor exceptions.

As part of the Mediterranean Diet involves adding seafood to a weekly meal plan, I cannot completely commit to gluten free mediterranean diet meal plan. Having a seafood allergy makes it impossible to follow the Mediterranean diet and eat the required seafood.

Instead, I have tried to find foods that contain the health benefits of seafood, including foods with naturally high levels of Omega-3. I have also been seeking out foods with added Omega-3 including Ronzoni and Quaker Oatmeal.

low carb Mediterranean diet meal plan review

I use to be a whopping fifty pounds overweight. My son-in-law had died in a car accident and I was really distraught, especially for my daughter. It made me eat and eat to the point that I would use it as comfort food and eat a whole box of chocolates in an hour. My husband made me realize what I was doing to myself. I knew it was time to take charge and diet. However, there were so many plans to choose from. I did not know which one to choose.

I first started with Slim Fast. Let me tell you, it tastes disgusting after using it so often. I would still feel hungry as well and I would eat more food. Furthermore, I would dread drinking it and I really did not want to have it.


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