How to Make Mediterranean Diet to Lose Weight

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Although the Mediterranean diet includes cereals and, therefore, gluten, we can avoid them if we are celiac or have some kind of intolerance and take advantage of the rest of its benefits. It is not surprising that European cuisine is one of the most followed throughout the world, including the delicious Mediterranean diet. This is due to the exquisite flavors coming from millions of cultures that  mix in a balanced way. These combinations result in dishes such as pizza, paella or antipasti.

Countries that influence Mediterranean food

There are many countries that have lent their flavors and ingredients to this lifestyle. So, before determining what foods we should integrate into Mediterranean food, it is important to know what are the flavors that we can find in it. Normally, when we talk about Mediterranean diet we refer to the food of the countries that border the Mediterranean Sea, such as:

  • Spain
  • France
  • Italy
  • Greece

Benefits of the Mediterranean diet

A study, cited by the Huffington Post, states that the Mediterranean diet reduces glucose levels and fats in the blood, in addition to reducing the chances of suffering a cerebrovascular accident (CVA). Among other positive aspects of the Mediterranean culinary industry we can highlight:

  • Reduces cardiovascular diseases: By the abundant amount of plant foods that includes the Mediterranean diet, it is able to reduce the levels of cholesterol and triglycerides that are lodged in the blood.
  • Rich in antioxidants: This diet delays the effects of aging on cells, thanks to natural nutrients from ingredients such as vegetables, cereals, bread, pasta or legumes that are among its ingredients.
  • Prevents the occurrence of breast cancer: According to research carried out with more than 2000 women, the Mediterranean diet can prevent or reduce up to 30% the frequency of breast cancer.
  • It is also effective to fight other chronic diseases such as diabetes. It is rich in foods with complex carbohydrates, which cause the levels of glucose in our body to remain at regular levels.

Foods that make up the Mediterranean diet

As we mentioned, this type of diet is characterized by including a series of foods of European culture. These work in a homogeneous way to provide our body with nutrients and energy. Among the most important are:

Olive oil

Among its benefits, it stands out that it is the healthiest of all oils of vegetable origin at present. Thanks to its properties, it reduces the levels of cholesterol in the blood. It is also capable of preventing diabetes and the appearance of cancer in the body.

  • Thanks to these benefits, olive oil is considered by nutritionists as one of the key foods of the Mediterranean land.


Products derived from cereals such as wheat, corn, rice or rye contains many nutrients. That is why they occupy a very important level in the food pyramid of the Mediterranean diet.

  • Unfortunately, this ingredient of the Mediterranean diet is not recommended for people intolerant to gluten.

Vegetables and vegetables

In order to enjoy the benefits of this type of diet, it is important to include a little color in our meals. We can do this through vegetables and vegetables. Beyond the different types of nutrients that these foods can offer us, they are very rich in fibers, so they offer us the feeling of fullness and vitality.

  • Among the most important vegetables we can mention spinach , tomato, celery, kale and broccoli.

Recipe of the Mediterranean diet

Fish with orange sauce


  • 4 pieces of fish fillets of your choice
  • 1 clove of crushed garlic
  • ¼ glass of natural orange juice (50 ml)
  • 4 cups flour (480 g)
  • 1 small onion
  • 1 glass Sherry wine glass (200 ml)
  • 1 glass of olive oil (200 ml)
  • Salt
  • 12 prawns
  • ½ glass of fish broth (100 ml)


  • First, we should season the fish fillets with a little fish stock and fry them in a pan with a little olive oil. Do not forget that before frying them you should flour them very well.
  • In the same pan, place the onion, chopped into squares, together with the clove of crushed garlic.
  • When the flavors melt very well, add a little sherry wine and let it reduce.
  • Once its volume has decreased, add a little of the orange juice and wait for it to boil again. This will result in a thick mixture full of flavor.
  • Finally, add the cooked fish fillets and let them cook a little more in the sauce so that they are very well impregnated with the flavor of the orange.

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