#Diät #Gesunde Ernährung #Gesunder Lebensstil+2

The Mediterranean Diet: Why Is It Considered One of the Best in the World?

28. Oktober 2025

3 Min. Lesezeit

Ratgeber öffnen Sammlung öffnen Serie öffnen

US News & World Report has ranked various diets, evaluating them on several parameters including health benefits, ease of use, effectiveness, and more. The Mediterranean diet tops the list.

Wichtigste Erkenntnisse

US News & World Report has ranked various diets, evaluating them on several parameters including health benefits, ease of use, effectiveness, and more.
Why is it so beneficial?
What foods are included in the diet?

Für wen das ist

Für alle, die Gewichtsabnahme über Diät, Gesunde Ernährung erkunden.

Warum es wichtig ist

Dieser Artikel hilft dir, dich schnell zu orientieren, und führt dich dann zu einer Sammlung oder Serie, wenn du weitermachen möchtest.

Artikelautor

Dr. Helga

Ernährungswissenschaftlerin und Forscherin

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.

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.

Weiterlesen

Gewichtsabnahme#dietary supplements

The 5 Best Dairy Products for Your Diet

No matter what diet you choose, there is always a place for dairy products. Let’s look at which ones you should prioritize when dieting.

Dr. Marina28. Okt. 2025

Gewichtsabnahme#Diät

How Can Bariatric Surgery Help You Lose Weight?

When diets and other ways to lose weight have already been tried, and the weight continues to increase, many turn to bariatric surgery to reduce the volume in the stomach.

Dr. Helga28. Okt. 2025

Gewichtsabnahme#Diät

7 Desserts That You Can Eat Even When Dieting

You should indulge yourself with tasty treats every so often, even when you are trying to lose weight. Otherwise, there is a greater risk of falling off and eating too many sweets at once. Let’s look at some tasty treats you can eat on a diet. If you have a sweet tooth, this article is for you!

Dr. Helga28. Okt. 2025

Gesunder Lebensstil#Gesunde Ernährung

Monosodium Glutamate: Is It Dangerous?

Is monosodium glutamate, more commonly known as MSG, safe to eat? There are many questions about MSG, with no unequivocal answer. Ornament has conducted its investigation.

Dr. Serge28. Okt. 2025

Installiere Ornament, um nicht nur diese Artikel zu lesen, sondern auch deine Gesundheit zu verfolgen, Testergebnisse zu speichern und auf weitere nützliche Funktionen zuzugreifen

Ornament installieren

The Mediterranean Diet: Why Is It Considered One of the Best in the World?

Why is it so beneficial?

What foods are included in the diet?

Health benefits

Does it help you lose weight?

A sample menu for the day from America's Test Kitchen

Weiterlesen

The 5 Best Dairy Products for Your Diet

How Can Bariatric Surgery Help You Lose Weight?

7 Desserts That You Can Eat Even When Dieting

Monosodium Glutamate: Is It Dangerous?

Why is it so beneficial?

What foods are included in the diet?

Health benefits

Does it help you lose weight?

A sample menu for the day from America's Test Kitchen