The Mediterranean Diet might be defined as more of a pattern of food consumption than an actual diet. There is actually more than one Mediterranean Diet, although each refers to the traditional foods and eating patterns in the countries that border the Mediterranean Sea.
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Mediterranean Diets normally have five characteristics. They all have high levels of fruits and vegetables, breads, potatoes, beans, nuts and seeds. Olive oil is often the only source of fat in the diet. There are moderate amounts of dairy products and little red meat. Eggs are eaten no more than four times per week, and wine is had in moderate amounts of two glasses per day for men and one glass for women.
The Lower-Carb Mediterranean-Type Diet
The Lower-Carb Mediterranean-Type Diet is also known as the Crete Diet and Omega Diet. It claims to be a healthy diet plan that will help balance blood sugar and hormone levels, help with adrenal fatigue, and balance energy levels and mood while helping with weight loss, as well.
The Lower-Carb Mediterranean-Type Diet requires eating every two hours. This habit will relieve stress handling glands from maintaining blood sugar levels between meals.
[Read: Mediterranean Diet to Reduce Heart Disease: What to Eat]
Carbohydrates should never be eaten alone, especially at breakfast. Protein should always be included in both meals and snacks. Caffeine, sugar, and alcohol are to be avoided. All are stimulants which provoke stress handling glands to release epinephrine and cortisol that raise blood sugar and release energy.
Junk foods need to be off the board. They do not help to reconstruct a body and can steal nutrients from the body. Trans-fats and rancid fats are of no use as well. Cell membranes, nerve tissue, and steroid hormones all require healthy fats. Trans-fats and rancid fats are interferences.
[Read:What the Whole30 Diet Did for Me]
Eat whole foods, fresh foods, and real foods while minimizing your intake of fruits and fruit juices. Plenty of water is also recommended. It should be either filtered water or spring water but not tap water.** Foods That Should Be Eaten**
Foods that are rich in Omega-3 fatty acids from fatty cold water fish such as salmon, tuna, trout, herring and mackerel should be on your menu. Walnuts, flax seeds, and green leafy vegetables are also in the diet.
Your main source of fat will be from monounsaturated oils, especially virgin olive oil or extra virgin olive oil.
[Read: How Much Water Should I Drink to Lose Weight?]
Seven or more servings of vegetables and fruit should be eaten everyday although they will be minimized during the first couple of months. Fruits and vegetables should be fresh or frozen but not canned. More vegetable proteins such as peas, beans, lentils and nuts should be eaten, as well.
Natural sources of protein and organic meats that are raised without estrogenic hormones and antibiotics are recommended. Man-made deli meats should not be eaten. Organic non-commercial whole grains are okay but refined carbohydrates like white flour, white rice, white pasta, and white sugar are not.
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