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What are the disadvantages of a Mediterranean diet?

I could never go full veggie or vegan but with the hot weather I have been eating lighter meals lately and I have to confess I have enjoyed it.

Mainly I've been having salad and grains like cous cous, quinoa or rice, lentils with smoked salmon or mackeral, plus olives, avocado, tomatoes... it makes such a difference after I've eaten to be 'satisfied' and not hungry anymore, but not full or stuffed or sluggish.

Anyone who eats this way could they point me to more recipes or foods and tell me any downsides? With the fish I am guessing it would make me unpopular in the office 🤣

I have read a lot that oily fish, olives etc are 'good for you' but what is the reason? 🤔

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Mooed78 · F

They all have omega 3 which is vital for brain and heart function.🤗

Harmonium1923 · 51-55, M

I've been doing more Mediterranean Diet cooking and have had the same experience. We're definitely eating less red meat (hence less fat and cholesterol) and less carbs. Lots of fruits and vegetables. A lot of meals now are a lean protein (fish or chicken) with two vegetable dishes.

Some recipes we like include a shrimp stir fry, a lentil soup, and a fish stew. Vegetable sides include sauteed brussels sprouts, sauteed spinach and kale with pine nuts and garlic, and roasted tomatoes with thyme and garlic. And of course there's olive oil in everything!

AdaXI · 41-45, T

Yeah don't know much about the Mediterranean diet as such but as Mrod points out fish particularly mackerel, sardines that type of protein is rich in omega3 far far better for you than red meats so what you describe food wise is all very good for you particularly the heart. Certainly nothing wrong eating that stuff and probably why you feel better for it.
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Carla · 61-69, F

Omega three fatty acids have many benefits. Google is your friend.

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helsbels · 31-35, F

@Carla I feel like it's been a secret I didn't know 🤣

I grew up on a poor diet of processed foods and carried on that way when cooking for myself really. Pizza, burgers, pies and convenience/takeaway food so my knowledge is lacking.

Carla · 61-69, F

@helsbels now you've experienced good, healthy food. And even though it is more costly by way of dollars, you will benefit. Health problems from a poor diet will be far more costly in the future.

AdaXI · 41-45, T

@helsbels @Carla Yeah I only know about the fish because heart attacks are common in my family so yeah I eat a lot of mackerel and sardines just straight outta the tin and take omega3 rich cod liver oil tablets not everyday but generally I like to keep well topped up with omega3.

One fish that I don't think is all that good for you though is tuna I mean a bit of it is fine (healthy even) but you eat a lot of tuna its full of mercury so that not good at all but most fish is absolutely fine to eat as a substitute to red meats which are fuil of bad fats and crap which clogs the system.
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BlueVeins · 22-25

Check for preservatives in meat, as those may be carcinogenic. If you'd like, I can send you some vegan recipes over gmail; I know you're not interested in going all in on that as of now, but it'll be nice to have in case that changes. <3

helsbels · 31-35, F

@BlueVeins I wouldn't even know where to start.
Usually my shopping / eating habits are cheap and processed, and I know it isn't good

BlueVeins · 22-25

@helsbels well if you send me your Gmail address, my recipes might help with that

DearAmbellina2113 · 41-45, F

I have been eating a primarily Mediterranean diet for years and I love it! I definitely feel full after eating, and I don't gain weight.

helsbels · 31-35, F

@DearAmbellina2113 Yeah that's been the biggest thing for me, I usually snack so much and have toast or breakfast cereal before bed but just haven't at all. I've even found breakfast plus one meal a day enough, instead of a lunch and a dinner.

SW-User

I still eat the same even in hot weather lol. I can't think of any disadvantages to the Mediterranean diet...it's a very good diet for the most part.

helsbels · 31-35, F

@SW-User haha I think it was definitely a passing phase for me, the temperature has dropped a bit and I'm already fancying pie and chips again 🤣

ShadowWolf · 31-35, M

We are young. Live it up and eat what you want while you still can. I still eat extra large pizzas in one sitting. For breakfast bacon, eggs, sausage, pancakes/waffles. I balance it out with some extreme martial arts training :)

helsbels · 31-35, F

@ShadowWolf Oh I do, this was my brunch on the weekend.
Although I don't balance it out with the martial arts!

ShadowWolf · 31-35, M

@helsbels Excellent! Hey, even for not balancing it out with martial arts, you still look great! Also, the UK has normal bacon? (I say that because I always think of bacon as an American thing, where Canadians use what we call ham). I'm shocked.

AdaXI · 41-45, T

@helsbels HP nice!
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helsbels · 31-35, F

Ok I am 8lbs down without even trying since changing one or two meals every couple of days for the type of things mentioned above.

I think I am just made for hibernation which is why I bulk up on comfort foods all through the winter 🤣

4meAndyou · F

You can work around the fish smell at work by bringing salads that contain smashed sardines soaked in lemon juice to kill the fishy taste and smell, or even cold cod in salad, (which is an Italian dish). You can remove fishy odors from your hands by rubbing them with dried mustard powder.

http://infoupdate.org/italian-cod-fish-salad-recipe/

Use olive oil, such as light tasting extra virgin olive oil, instead of butter.

Don't forget yogurt as part of your Mediterranean experience. It makes a healthy Tzatziki sauce, which is wonderful with deep fried falafel, made from chickpeas, or on top of ground lamb inside flatbread, called Gyro, (Hiro) sandwiches.

helsbels · 31-35, F

@4meAndyou That all sounds very labour intensive 😅

4meAndyou · F

@helsbels I think you can buy Gyros with Tzatziki sauce at fast food restaurants, and the sardines are no more work, if you think about it, than making tuna salad.

Justafantasy · M

More vitamin d. The stuff no one eats enough of, good for the skin

AdaXI · 41-45, T

@Justafantasy Get out in the sun youu vampire! Hahaha! Joking joking but yeah so many of us are vitamin D deficient over here in UK when actually tested.
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Justafantasy · M

@AdaXI the sun is the other place it comes from. Yess

SW-User

Mediterranean diet is one of the healthiest diets there is. I don't know if there are downsides, or at least any generic ones. There might be personal ones if something doesn't suit someone.
Oily fish, olives etc are full of omega 3, and a good source of healthy fats.

helsbels · 31-35, F

@SW-User Thank you. I don't know how long I could go before missing my bad foods 😅 But it has surprised me that the food has been really nice, it costs like three times as much as my regular shop though. But for a few weeks in the summer I could make it a habit. I've lost 5lbs this month without changing anything else 😮

SW-User

@helsbels That's amazing. I got into a clean diet and have not looked back. Yeah it's a bit heavy on the budget but really worth it.

Northwest · M

The Mediterranean diet is not veggie or vegan. It has a healthy mix of proteins, carbs and fats, with the primary difference is that the carbs are natural (whole grain, etc) and the fats are non-saturated fats, such as olive oil, grilled vegetables and grilled proteins.

helsbels · 31-35, F

@Northwest Thanks, yes I was using it as a comparison. It would be too hard for me to do that (veggie/vegan), but this is the next best thing and I was pleasantly surprised.

Northwest · M

@helsbels I guess I did not address your entire post :-)

Non-saturated, Omega-3 rich fats, like olive oil, and salmon fatty tissue, act like artery cleaners: to make a long story short, they help keep plaque from forming, and also cleans up previously formed plaque. Less/no plaque = little to no risk of cardiac events, among other things.

Natural carbs = what you eat does not instantly turn into sugar, just as you digest and elevate your diabetes risk. Natural carbs are processed differently by the body (taking a longer period to do, making you less hungry).

Grilled proteins: no saturated fats through frying.

The ideal diet is 1/3 of your calories are from grilled proteins, 1/3 from non-saturated fats, 1/3 from natural carbs. Fruits are considered carbs.

BTW, quinoa is great for you, as long as it is not pre-processed, but it comes from South America, not the Mediterranean.

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gdon39 · 46-50, M

Oily fish, olives, avocados, nuts and others are high in omega 3 fats which are good for everything for your body.

Hummus with sweet peppers, tomatoes, olives, and any vegetables you like make a low calorie, well under any carb count for your meal and super good for you.

I hope I helped a bit

MasterLee · 56-60, M

Neverending hunger

helsbels · 31-35, F

Ok, I last had fish in my fridge a week ago and now it absolutely bloody stinks 😫

Pies might be less healthy but at least there is no bad smell to them!

Ontheroad · M

Be careful with what fish you eat - many carry high levels of mercury and should be eaten sparingly or not at all. Here is one source that will help guide you:

https://www.healthline.com/nutrition/mercury-content-of-fish

Strictmichael75 · 61-69, M

Good oil from mackerel and salmon are good for the heart and blood system, as other oily fish
Feta cheese is nice too
Tomato salads

DownTheStreet · 56-60, M

It’s healthy. Just be sure to get enough protein, it sounds like you do.

Dragon777 · 51-55, M

You look really good as you are

helsbels · 31-35, F

One year apart

V00doo

It's mostly seasonal and it can be laborious making food like that all the time. We do it 80% of the year but it's cultural

helsbels · 31-35, F

@V00doo Ah great point, yeah I am a lazy chef 😂
I have found it mostly comes right out of the fridge in to a bowl though

Justenjoyit · 61-69, M

I surpose if you live longer you have more chance of ending up in an old people's home, so just eat what you want lol

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