In this 2023 and for the 6th consecutive year, US News & World Report chose the Mediterranean diet as the best to follow, not only to try to lose weight but to stay healthy, due to the variety of perfectly balanced foods that that compose it and that is allowed to be consumed.
One of the characteristics of the Mediterranean diet is the use of different fresh herbs and spices to flavor food, with the intention of not using salt; In the same way, he proposes eating fish at least twice a week, as well as omega-3 fats obtained from salmon and walnuts, as well as eating plenty of fruits and vegetables.
Additionally, several studies have associated the Mediterranean diet with prolonging life expectancy and reducing the risk of heart disease and cancer. However, adjusting your usual routine to accommodate a new lifestyle change, such as following a new diet, can be challenging for anyone.
Next we tell you what are the mistakes that are commonly made when trying to follow a Mediterranean diet.
6 mistakes that are made when following a Mediterranean diet
1) Eating too much saturated fat. The diet recommends that no more than 10% of total calories come from saturated fat. It is necessary to take into account what foods are chosen and the amount that is consumed daily. If you want to eat meat, choose portion sizes no larger than 3 oz., or eat small portions of ice cream more often than eat a large bowl of ice cream once in a while.
2) Eating too many added sugars. The Mediterranean diet does not prohibit the consumption of these; it is only necessary to know how to choose where they are added and the quantity. The mistake is that
3) Not exercising. If you are following this type of diet, it is important that you also do physical activity so that in general, your lifestyle is much healthier, whether outside or inside the home.
4) Opt for foods rich in sodium. If you really need to use salt for cooking, add it after you’ve finished the stew, after you’ve tasted it, so you have more control over how much is added versus how much is actually needed.
5) Eating in front of the computer. Today, the pace of life forces many to eat in front of the computer or with their cell phone in hand. Much of the success of the Mediterranean diet consists of taking the time necessary to enjoy the food and the company of friends and family.
6) Serve yourself large portions. Despite consuming whole wheat pasta, that doesn’t mean you should eat 3 full plates of it. Serve yourself sensibly and increase the volume of vegetables and legumes for protein.
It may interest you:
* Diabetes: 6 easy ways to follow the Mediterranean diet to improve blood sugar
* The Mediterranean diet could reduce complications in pregnancy, according to a new study
* 5 ways to eat more Mediterranean, lose weight and regain health