5 mistakes of the Mediterranean diet is something that many people don't take seriously until they get the results; Because this diet looks simple and effortless from a distance: vegetables, olive oil, fish, legumes and whole grains. But the fact is that if the amounts, choices and combination of meals are not correct, this same healthy diet can cause weight loss, frequent hunger, energy loss, slow recovery and even overweight. In this article, we will examine 5 common and important mistakes in a completely practical and applicable way so that your diet is truly "Mediterranean" and not just a few healthy foods together.

5 mistakes of the Mediterranean diet that prevent getting results

Right after this first part, many people understand that their problem is not "the diet itself", but the way it is implemented. If you want to set a Mediterranean diet based on your goal (weight loss, weight gain, stabilization, heart health, sugar control), physical conditions, tests, lifestyle, and even training and work hours, we suggest using the services of Dr. Mona Salarinia Nutrition Clinic. Because the difference between a normal result and a great result is in these details: food portion, timing of meals, regulation of protein and hidden calorie control things that can be corrected much faster and more reliably with a personalized program at Nutrition Clinic of Dr. Mona Salarinia.

High consumption of olive oil and nuts

Olive oil, walnuts, almonds, olives and avocados are among the excellent parts of the Mediterranean diet; But the problem starts when we confuse "healthy" with "unlimited". Useful fats also have high calories, and if their amount is not controlled, even with healthy food, weight loss may stop.

Why is this a common mistake?

• Salads are made with a few spoons of olive oil.
• Snacks are filled with big handfuls of brains.
• The main dishes are also fried with a lot of oil.

Signs

• The weight does not decrease or the waist circumference remains constant.
• Even though you eat healthy, your daily calories increase.

Practical solutions

• Do not pour the oil into the eyes; Measure with a spoon.
• If the goal is to lose weight, keep olive oil consumption to 1 to 2 tablespoons per day (depending on the plan).
• Share brains, not free:
  • Walnuts: 2-3 pieces
  • Almonds: 8-12 pieces
• For flavor instead of more oil, use these:
  • Lemon juice, balsamic vinegar, spices, garlic, aromatic herbs

A simple example

• Large salad + protein (chicken/fish/legumes) + 1 spoon of olive oil is enough, not 3 spoons.

low-protein in the Mediterranean diet

Some people make the Mediterranean diet so plant-based that protein gets sidelined. The result of this mistake is usually very obvious: premature hunger, loss of muscle mass, low energy and sweet cravings. Especially if you are an athlete or in a weight loss phase, low protein will hit your body.

Why is protein vital for getting results?

• It increases satiety and reduces overeating.
• It helps to maintain muscle in weight loss.
• It improves recovery and reduces fatigue.

Signs

• You will be hungry soon after the meal.
• Concentration and daily energy drop.
• Recovery after training becomes weak.

Practical solutions (Mediterranean and simple)

• Have "a specific protein" in each main meal:
  • Fish, chicken, turkey
  • Egg
  • Greek yogurt and protein dairy products
  • Legumes (lentils, peas, beans)
• For vegetarianism: Combine legumes with whole grains:
  • lentils + brown rice
  • Hummus + whole grain bread
  • beans + quinoa

Quick checklist for each meal

• Do you have 20-30 grams of protein?
• Are there enough vegetables besides protein?

Lots of bread and pasta with the Mediterranean label

Mediterranean diet has carbohydrates, but not all types and not in all amounts. One of the most common mistakes is this: "Because it's Mediterranean, then pasta and bread are free." While the basic version emphasizes on whole grains, proper portion and harmony with activity.

Where is the problem?

• White bread, white rice and regular pasta are low in fiber.
• They raise blood sugar quickly and make you hungry again.
• In weight loss, a large portion of carbohydrates can increase calories.

Signs

• You will be sleepy after eating.
• After 2-3 hours, you have a craving for food again.
• Weight or abdominal fat does not move.

Practical solutions

• Better alternatives:
  • wheat bread, oats, brown rice, quinoa
  • Boiled and grilled potatoes (just the right amount)
• Control the stock with the "plate":
  • Half plate of vegetables
  • a quarter of protein
  • a quarter of high-quality carbohydrates
• Keep carbohydrates close to training:
  • Before training: Better energy
  • After training: Better recovery

Application example

• Instead of two palms of white bread: One palm of whole grain bread + large salad + protein.

low-fiber vegetables

A Mediterranean without a variety of vegetables is not really a Mediterranean. Many people just put a few slices of tomato and cucumber next to the food and think that it is enough; While the basis of this diet is "high volume of plants". Low fiber means low satiety, slow intestines and poorer sugar control.

Benefits of fiber to get results

• More satiety and less snacking
• Gut health and better absorption of nutrients
• Better control of blood sugar and blood fat
• help control appetite at night

Signs

• Frequent constipation or bloating
• continuous hungers
• Great desire for sweet foods

Practical solutions

• Simple rule: One bowl of vegetables per meal
• Rotate colored vegetables:
  • Capsicum pepper, broccoli, lettuce, spinach, carrot, eggplant, pumpkin
• How many times a week do you include beans in the program:
  • Lentil soup, chickpea salad, bean meal

List of quick ideas

• Greek salad with low-fat cheese
• Grilled vegetables with little olive oil
• Vegetable soup + lentils
• Wheat bread sandwich + lots of vegetables + protein

Hidden sugar and healthy-seeming foods

You might think that because you don't eat white sugar, then it's not a problem; But hidden sugar is present in many seemingly healthy foods and can ruin the process of weight loss or appetite control. Especially in a busy lifestyle, many people resort to energy bars, granola, juice and dried fruit and inadvertently increase the calories and sugar.

A few common examples of salam

• Juice (even natural)
• Granola and ready-made bars
• Dried fruit in large quantities
• Homemade desserts with lots of honey/juice
• flavored coffees and sweet drinks

Signs

• The craving for sweets and snacking increases.
• The weight stays the same or increases.
• You have a drop in energy in the middle of the day.

Practical solutions

• Substitute whole fruit for juice.
• Limit dried fruit and eat in moderation.
• Look at the food label (take added sugar seriously).
• For a healthier dessert:
  • Greek yogurt + berries + a little nuts
  • fruit + cinnamon

If we want to summarize, the Mediterranean diet results when you both choose the right food quality and observe the quantity and balance. Olive oil, nuts, grains, and even fruits are great; But when you don't control the share, your result may be the opposite. On the other hand, sufficient protein and various vegetables are the two main pillars for satiety, recovery and weight control.

Finally, if you want to have a more complete understanding of the principles, allowed foods, plate pattern, sample daily program and implementation tips, I suggest you read the article "Mediterranean diet"; Because that article is a comprehensive and complete guide about this diet and helps you implement a Mediterranean diet in a precise, principled and result-oriented manner.

Source: healthline.com