## Why is it so beneficial? This diet is popular for several reasons. The first is that it is easy to start and maintain, as there are no complicated calculations and prohibitions. The diet is varied and offers many flavors thanks to spices, herbs, and oils that are included. The foods in the diet are widely available, and most dishes are simple and do not require special culinary skills. The diet is full of fiber and healthy fats, so it is good at satisfying hunger. And is healthy because it includes minimal amounts of salt and sugar. ## What foods are included in the diet? - Whole grains, legumes, cereals — 80–200 grams daily - Vegetables for lunch and dinner in equal amounts raw and cooked — 250–350 grams daily - Fruit — ===1–2 servings at each meal daily - Olive oil — in all meals as a source of healthy fats - Olives, nuts, and seeds — use as a source of healthy fats, proteins, vitamins, minerals, and fiber (no more than 30 grams a day) - Use spices, herbs, garlic, and onions in dishes instead of salt - Red wine — one glass daily with dinner - Fish, white meat, eggs, yogurt, cheeses — at least twice a week - Sweets and red meat — on holidays > The Mediterranean diet is the only one in the world that has received UNESCO Intangible Cultural Heritage status. ## Health benefits In countries near the Mediterranean Sea, people live longer than in other countries. They also suffer less from cancer and cardiovascular diseases than most other nations. The secret is simple — an active lifestyle, monitoring weight, and a diet low in red meat, sugar, and saturated fats. Doctors and nutritionists around the world endorse this diet because it consists of whole grains, proteins, and healthy fats. ## Does it help you lose weight? Studies show that the Mediterranean diet promotes weight loss. Of course, this only works if you avoid overeating and eat in a calorie deficit. The word "diet" is rather conventional — what matters is that you figure out your goals and how many calories you need to eat to lose weight or maintain your ideal weight. The best diet is one that you can turn into a habit. > Moderate exercise such as walking, dancing, swimming, pilates, or yoga for at least 2.5 hours a week will improve the effectiveness of your diet. ## A sample menu for the day from America's Test Kitchen __Breakfast:__ shakshuka, a slice of whole-grain bread, and a cup of coffee Shakshuka is an Israeli dish with poached eggs in a spicy tomato, onion, and pepper sauce. It has the perfect balance of tanginess, acidity, and sweetness in the ingredients. __Lunch__: grilled fish and salad with vegetables The grilled hotdish is a piece of fish with eggplant and tomato caponata, seasoned with a flavorful blend of warm spices, olive oil, and lemon. The salad includes cucumbers, cherry tomatoes, red onions, chickpeas, olives, escarole leafy greens, walnuts, feta cheese, and vinaigrette dressing. __Snack__: salad of seasonal fruits, nuts, seeds, and natural yogurt. __Dinner__: orzotto with broccoli Broccoli florets and stems can be made into pesto with olive oil, garlic, and basil. Steam onions and carrots. Add all together to the orzo pasta boiled to al dente, garnish with grated Parmesan and herbs.