Mediterranean diet is among the most popular ways to increase protein in your body. According to nutritionists, despite its name, it is not really a “diet” per se, but a set of eating habits that follow a certain pattern.

The Mediterranean way of eating your meals not just prioritizes certain food groups and recommends limiting others but it makes sure that you do not stop eating something completely. Also, there is a great amount of research that validates the health benefits of the Mediterranean diet. So, what happens when you follow this to the tee, consuming lots of fruits and vegetables, bread and other grains, legumes like beans and nuts, olive oil, dairy products, fish, and eggs for 30 long days?

According to experts, those who eat Mediterranean foods for 30 days straight will experience the following in their bodies:

Experts say one of the best benefits you can reap with a Mediterranean diet is regulating your sleep hours and quality. The findings suggest that the more someone adheres to this way of consuming meals, the more likely they are to get longer and better snooze.

Since the diet is low in processed foods, and refined carbohydrates, and high in fruits, vegetables, whole grains, and lean meats like fish – more nutrients like omega-3 fatty acids regulate your body’s melatonin production, a hormone that is essential for controlling sleep.

Adhering to the Mediterranean diet could even for a month show significant improvement in the reduction of inflammation that could protect against diseases like heart disease and various infections.

The more you eat plant-based foods, whole grains, and healthy fats – it helps lower inflammation in your body.

Women who follow the Mediterranean diet are more closely associated with a lower risk of cardiovascular disease. According to experts, stroke incidence in women was also lower.

By limiting saturated and trans fats, the diet decreases LDL or bad cholesterol, which causes plaque buildup in the arteries that leads to heart attacks and stroke.

Those who regularly follow the Mediterranean style of eating have a lower risk of dementia. According to studies, consuming a diet rich in fruits, vegetables, whole grains, and fish can prevent your brain from cognitive decline. It helps promote brain health by lowering inflammation, and oxidative stress and solidifies your metabolic health.

Apart from taking care of your physical health, the Mediterranean diet also solidifies your mental health – reducing the risk of depression, stress, and anxiety.

According to experts, eating fresh foods like fruits and vegetables load you with vitamins, minerals, and fibre – all of which boost brain functioning. They also regulate blood pressure, which reduces anxiety and depression and improves your gut health, which can affect mood.

Even though a change in diet can be challenging, make sure to start small. According to nutritionists, you must begin with choosing one meal and make it Mediterranean. A sample menu may look like this:

Yogurt with fresh fruits

A handful of almonds or walnuts

A mixed greens salad with chicken/paneer, vegetables, and a dressing made with olive oil and lemon juice

Raw veggies with hummus

Grilled chicken/fish/paneer/tofu with lemon, herbs, and olive oil, roasted vegetables with quinoa or pasta

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