The Mediterranean Diet (Image via Unsplash/Brooke Lark)

Mediterranean diet vs other diets – which is better?

The Mediterranean diet consists of fresh fruits, vegetables, whole grains, legumes, fish, nuts and olive oil, along with a moderate amount of dairy products, red meat and poultry.

Avoid sugars and processed foods. It has been shown to offer a variety of benefits, such as supporting brain function, promoting heart health, regulating blood sugar levels, etc.

The diet includes heart-healthy unsaturated fats and the basic It claims to help lower bad cholesterol, improve insulin sensitivity, reduce inflammation, and help with… Weight loss.

What is the Mediterranean diet?

The traditional Mediterranean diet includes:

  • Vegetables, fruits and whole grains
  • Nuts, seeds and olive oil
  • Moderate amounts of dairy and fish
  • Small amounts of red meat
  • Fewer eggs
  • Moderate amount of red wine

This diet avoids and discourages refined grains, highly processed foods, and products with added sugars.

The health benefits of the Mediterranean diet

The Mediterranean diet is wholesome. (Image via Unsplash/Tania Melnyczuk)Antioxidants They protect the body from free radicals that cause oxidative stress and are also responsible for cell damage.

Dietary fiber improves gut health and promotes good digestion. Polyphenols in the Mediterranean diet may also regulate gut bacteria, which are essential for digestion. Fiber prevents flatulence and constipation.

The Mediterranean diet can be beneficial for brain health and may protect against cognitive decline in elderly individuals. This diet has been associated with improved memory function and reduced risk factors for dementia and Alzheimer’s disease.

Multiple studies have found that this diet can reduce blood glucose and improve levels of HbA1C, a biomarker used to measure long-term blood glucose levels.

This diet can help prevent heart attacks, strokes, type 2 diabetes and premature death. A Mediterranean diet is often recommended to protect against chronic diseases. The flavonoids present in green vegetables and fruits also help reduce weight.

Seven Day Meal Plan

The Mediterranean Diet is full of veggies and superfoods. (Image via Unsplash/Anna Pelzer)
Today and meal breakfast lunch Dinner
day 1

Vegetables, toast, avocado and eggs.

Green salad, baked salmon fillet, feta cheese, quinoa.

Spinach chicken soup.

the second day

Greek yogurt with WalnutsAlmonds, berries and chia seeds.

Grilled meat with olives and cucumber.

Smoked salmon served with grilled potatoes and asparagus.

day 3

Oats with fresh fruits, sliced ​​almonds and a drizzle of honey.

Grilled shrimp with pasta.

Grilled chicken with roast potatoes and Brussels sprouts.

the fourth day

Quinoa tuna salad.

Baked whole wheat pasta and grilled fish.

Whole wheat pasta with vegetables.

day 5

Roasted sweet potatoes with boiled eggs.

Brown rice with grilled chicken.

Green bean salad.

the sixth day

Oats with honey and fresh fruit juice.

Pasta with broccoli and mushrooms.

Lentil soup with grilled fish.

the seventh day

Fruit salad with chia seeds.

Quinoa salad with shrimp.

Asparagus soup with chickpeas.

Compared to other diets

Other diets such as the keto diet or the paleo diet are often very restrictive and cannot be followed by many. Restrictive diets generally exclude certain food groups and are often expensive.

However, the Mediterranean diet includes commonly available whole foods, and can be easily followed without much effort.

Food is easy to get and cook. This diet does not specify any method of cooking. There are plenty of healthy snack options in this diet. Nuts, seeds, fruits and dry fruits can be easily incorporated into this diet.


The Mediterranean diet consists of whole foods. It is known to offer a variety of health benefits. It is versatile, easy to use and ideal for beginners. There are no strict rules in the Mediterranean diet and anyone can follow them.

Since this diet is not restrictive, one can find substitutes for almost all the major food items and make their own fun recipes.

One can slowly incorporate these items and remove the processed foods present in their diet. It should be borne in mind that a healthy diet combined with an active lifestyle and regular exercise are the key to physical fitness.

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