Best Diet

Nutrition is a large part of achieving health and fitness goals, but can be challenging because there is so much information available on what you should or shouldn’t eat, and this information can be overwhelming and inaccurate. This can make it difficult to figure out the best nutrition plan or diet to follow in order to get to reach goals. With an extensive amount of research on nutrition and diets, we have concluded that the Mediterranean Diet is the best diet to follow for health and sustainability. The general understanding of nutrition is that you need to consume enough macronutrients (carbohydrates, protein & fats) and micronutrients (vitamins and minerals) for optimal body function. The benefits of the Mediterranean diet are that all the food being consumed are healthy carbohydrates (complex carbs), protein, fats, fruits, and vegetables without the drawback of feeling hungry.

The diet is designed to include all the healthy food choices that will provide long-lasting hunger satisfaction, which leads to less hunger throughout the day and lower caloric consumption. This results in an individual consuming less and less food, losing weight, and improving heart health over a period of time. This happens because of the food sources included in the Mediterranean diet. 

Another benefit of the Mediterranean diet is that it can have a positive impact on heart health and is recommended for people with heart conditions. This is widely attributed to the large consumption of fish. Fish in the Mediterranean diet is the largest source of protein to consume, but fish consumption has another benefit in the form of healthy fats. Fish provides a healthy fat called Omega-3, which is an anti-inflammatory fat for your brain (good for brain health) and a healthy fat for the heart (good for heart health). There are multiple benefits from consuming fish that help with brain and heart health and lower the risk of developing diabetes.

The Mediterranean diet is rich in healthy fats, primarily from sources like olive oil, nuts, seeds, and fatty fish, which play a vital role in supporting overall health. These unsaturated fats help lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol, reducing the risk of heart disease. They also provide a steady source of energy, promote satiety, and support hormone production, which is essential for metabolism and mood regulation.

The Mediterranean diet also consists of chicken, red meats, and pork, so an individual can consume other sources of preferred protein. This is the protein portion of the Mediterranean diet, and protein are the building blocks of the body, but they are NOT the body’s main energy source. The main energy source for the human body is CARBOHYDRATES. This is because the human body breaks down molecules in food sources and converts them into glucose (sugar). The body then burns the glucose (sugar) for energy, and carbohydrates are the easiest food source to break down into glucose (sugar) to use as energy. The largest portion of the Mediterranean diet are the carbohydrates, but they are complex carbohydrates (healthy carbs) and provide longer-lasting energy while suppressing a hunger sensation. Over time, an individual will begin to eat less as their hunger is suppressed more and more without feeling the withdrawal of energy. 

The Mediterranean diet includes a large amount of different food sources to choose from that can satisfy an individual’s cravings, which can lead to satisfaction for hunger cravings while providing health benefits. Another important factor to succeed with a diet is sustainability. There is a balance between food sources being consumed, cooking/preparation, and lifestyle. There needs to be incorporation of cooking the right food sources and making them taste good for satisfaction into the current lifestyle. This requires time management and planning to ensure an individual is not overexerting themselves trying to stick to a diet.

Summary 

The Mediterranean diet stands out from other diets because it emphasizes balance, variety, and sustainability rather than strict restrictions. Unlike low-carb or low-fat diets that can leave people feeling deprived or low in energy, the Mediterranean approach includes a wide range of nutrient-rich foods such as fruits, vegetables, whole grains, legumes, fish, and healthy fats. This ensures steady energy levels, long-term adherence, and enjoyment of meals. It is also widely recognized by leading health organizations, including the World Health Organization, as one of the healthiest eating patterns in the world.

Below are resources to help anyone interested in pursuing a healthier lifestyle and incorporating the Mediterranean diet into their life.