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Over the past several decades, dozens of diet trends and fads have come and gone (think: low-fat, low-carb, grapefruit diet!), yet none of them gained real traction in terms of long-term success. Until recently.
Enter the Mediterranean diet.
Now, I’m not a fan of fad diets. But the Mediterranean diet is neither a fad nor a diet. Rather, it’s a healthy lifestyle and eating approach that is not the least bit restrictive, and easy to follow and maintain over the long term.
Just as importantly, several meta analyses and numerous clinical studies carried out in huge numbers of people (well over 1 million) have demonstrated that following a Mediterranean-type diet can help to promote better cardiovascular health, blood sugar control, and cognitive function. This means lower risk of heart disease, high blood pressure, stroke, diabetes, metabolic syndrome, Alzheimer’s and age-related cognitive decline. And while it’s not a weight-loss plan, research shows that you can lose weight, particularly belly fat, by adhering to it.
It is a set of nutritional recommendations inspired by traditional diets found in countries bordering the Mediterranean Sea, including Greece, Spain, France, Turkey, and southern Italy. Dietary staples include lots of fruits, vegetables, fish, nuts, seeds, legumes, whole grains, , and herbs and spices. Poultry, eggs, and select dairy products are also eaten in moderation. Red wine, while not mandatory, is also among the items enjoyed occasionally among followers of this diet.
Heart-healthy, unsaturated fats are frequently consumed—mainly in the form of olive oil, nuts, and avocados. Plus, significant levels of anti-inflammatory omega-3 essential fatty acids are obtained from .
Notably missing from this list: processed food, fatty red meats, and sweets. These foods are usually reserved for very special occasions or avoided altogether.
Every day you enjoy delicious, nutrient-dense food, you never feel deprived, and you rarely feel the need to “cheat.” And even if you do, your foundation is so strong that the occasional ice cream cone or slice of pie will tend not to do much harm. Because the Mediterranean diet is a sustainable long-term disease prevention strategy, it becomes a wonderful way of life.
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