Here you can find the best effective diets! Healthy Life bloggers have analyzed over 35 diets with input from a panel of health experts. We selected the best 10 diets and you can browse our diet selection at the end of this article by searching our diets until you find the ones that are right for you.
What is Mediterranean Diet?
This diet has been reviewed by U.S. News’ team of expert panelists.
It’s generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar, and saturated fat and high in produce, nuts, and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
How does Mediterranean Diet work?
Because this is an eating pattern – not a structured diet – you’re on your own to figure out how many calories you should eat to lose or maintain your weight, what you’ll do to stay active and how you’ll shape your Mediterranean menu. The Mediterranean diet pyramid should help get you started. The pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions. Top it off with a splash of red wine (if you want), remember to stay physically active and you’re set.
While certainly not required, a glass a day for women and two a day for men is fine if your doctor says so. Red wine has gotten a boost because it contains resveratrol, a compound that seems to add years to life – but you’d have to drink hundreds or thousands of glasses to get enough resveratrol to possibly make a difference.
What can I eat?
Top a small stack with sliced bananas or a cup of blueberries, and drizzle on a couple tablespoons of light maple syrup.
Add strawberries or raspberries and a teaspoon of honey to sweeten. To make it a more complete breakfast, this can be paired with a slice of whole-grain toast “buttered” with smashed avocado.
3Mediterranean pasta salad
Get your carb fix without guilt. This lunch option combines pasta noodles tossed in extra-virgin olive oil with red peppers, sun-dried tomatoes and crumbled feta cheese.
Pocket the good stuff: chicken and veggies, in a wrap. Pair with a side of couscous to eat lunch fast or slow.
Grab a handful for a protein-packed snack that will keep you from loading up on sugary junk later in the day.
Make a mark on seafood by searing it over an open flame. Make it a meal by adding a side salad of arugula and spinach or wild greens.
This ancient edible source of plant-based protein can be combined with a wide array of other filling foods that spring from the dirt, from eggplant to onion.
If you’re in the mood for something sweet after dinner, treat yourself to a delicious chocolate mousse. The recipe calls for extra bitter dark chocolate, extra virgin olive oil, eggs, sugar, salt, orange zest and orange liqueur.
Try steamed mussels for a fresh seafood meal that can be prepared in about a half hour. Cook them in dry white wine for extra flavor.
If you go crazy for all things pumpkin in the fall, “spicy pumpkin soup” is the perfect dish for an appetizer, lunch or dinner.
You don’t have to give up french fries to eat healthy. Keep this favorite in your diet by roasting them in your oven the Mediterranean way rather than frying them.
12Banana bread with peanuts
Make “peanut banana bread” on Sunday, and you will have an easy breakfast option or snack throughout the week.
How much does Mediterranean Diet cost?
The cost of the Mediterranean diet, like most aspects of the diet, depends on how you shape it. While some ingredients (olive oil, nuts, fish and fresh produce in particular) can be expensive, you can find ways to keep the tab reasonable – especially if you’re replacing red meats and meals with plant-based home cooking, some research suggests. Your shopping choices matter, too. Can’t spring for the $50 bottle of wine? Grab one for $15 instead. And snag whatever veggies are on sale that day, rather than the $3-a-piece artichokes.
How much should you exercise on Mediterranean Diet?
Exercise is required on the Mediterranean diet – but it doesn’t have to feel like exercise.
Walking, often a central part of a Mediterranean lifestyle, is a good place to start, but add whatever you like into the mix – be it Jazzercise, gardening or Pilates. Do anything you can stick with.