Mediterranean Diet: Feasting while Staying Slim

With the Mediterranean Diet we feast as if on the Mediterranean and still lose weight. How about tapas and red wine? We’ll explain how it works!

What is behind the Mediterranean diet?

The inhabitants of the Mediterranean region have a significantly higher life expectancy than we do – and this is no accident. Long-term studies have shown that eating foods such as fresh vegetables, fish, salad with olive oil or pasta dishes can significantly reduce the risk of heart disease. Nutritionists swear by the Mediterranean diet, not least because it is a very balanced form of nutrition.

The secrets of the Mediterranean Diet

• Time: Guaranteed not to be bought in any supermarket, but should be taken consciously: Time! Chewing slowly is good for digestion and promotes a feeling of fullness. Those who eat slowly enjoy their food and do not see it as a pure means to an end. To get something on your hand while you are having a snack and gobble it down on the way? Unimaginable for Mediterranean people! And not healthy either.
• Olive oil: Olive oil is a cornerstone of the Mediterranean diet and provides us with unsaturated fatty acids. In countries such as southern Italy, Spain or Greece, it serves as the main source of fat – and clearly overtakes the consumption of animal fats there. The fact that olive oil is good for our health has now been proven.

• Fresh fruit and vegetables: vegetables provide us with vitamins and many important nutrients. Tomatoes are full of antioxidants and should not be missing. It is best to plan a portion of fruit or vegetables with each meal, then the Mediterranean diet is integrated into everyday life in no time at all.
• Fresh fish: Tastes best freshly caught on holiday, but should also be on the menu here regularly, as it provides us with protein, vitamins and good fats.
• Poultry: It is better to use poultry more often than red meat. Poultry meat is a great source of protein next to eggs – red meat, on the other hand, is on the Mediterranean diet only twice a week at most.
• Goat’s and sheep’s milk instead of cow’s milk: Goat’s or sheep’s milk is much easier to digest compared to the usual cow’s milk. If you don’t want to do without your cow’s milk, choose the low-fat variant – in the best case, of course, fresh from the farm and not the in-house product of the respective supermarket chain.
• Nuts: Nuts are the perfect snack and provide us with fat, protein and fibre.
• Whole wheat breads: If you use wholemeal, natural varieties, you are doing everything right: Our blood sugar only rises slowly in this way – and that is good for burning and can prevent diseases such as diabetes. Sourdough bread or barley bread work well.
• Seasoning, seasoning, seasoning: With fresh herbs like basil, coriander, wild garlic, instead of salt. Fresh garlic or onions are also healthy.
• Chickpeas: Chickpeas are a basic component of the Mediterranean diet and provide us with plenty of protein and fibre. And they are so delicious!
• Red wine: The good news at the end: We can still drink a glass of red wine in the evening with a clear conscience. The secret of red wine? Antioxidants!

Does the Mediterranean diet fit into my everyday life?

The Mediterranean diet requires a little preparation, but those who enjoy cooking will quickly get used to it – not least because the Mediterranean recipes are so delicious, using mainly fresh ingredients! Clear advantage of the Mediterranean diet: The diet is varied and balanced!

Do I lose weight quickly with the Mediterranean diet?

If you want to lose weight in the first place, you could quickly be disappointed with this diet, as the Mediterranean diet does not have a fixed diet with a prescribed number of calories or fat reduction – which is ultimately crucial for weight loss. However, the Mediterranean diet is always healthy and good for our cardiovascular system.