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Mediterranean diet

SonFlowerTCSonFlowerTC Posts: 14Member, Premium Member Posts: 14Member, Premium Member
I noticed this diet encourages more healthy fats to stay full which I love. I love avocados, nuts, olive oil! What percentages or carbs, proteins and fats should I set? The defaults set my fats down to 30% but this Mediterranean has a different view of fats!!!

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  • lemurcat2lemurcat2 Posts: 4,850Member Member Posts: 4,850Member Member
    Mediterranean isn't really about macros, but about food choice. Other than looking at protein to make sure it's not lower than I like, I tend to ignore macros, personally. (I do already know that I get plenty of healthy fat in my natural diet, just based on food preferences, so I'm not someone who needs to worry about accidentally going too low fat.)
  • psuLemonpsuLemon Posts: 35,857Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 35,857Member, MFP Moderator, Greeter, Premium MFP Moderator
    lemurcat2 wrote: »
    Mediterranean isn't really about macros, but about food choice. Other than looking at protein to make sure it's not lower than I like, I tend to ignore macros, personally. (I do already know that I get plenty of healthy fat in my natural diet, just based on food preferences, so I'm not someone who needs to worry about accidentally going too low fat.)

    So true. You can be high, moderate low or even keto Mediterranean. I have slightly shifted my focus to lc or keto Mediterranean since my wife needs higher carbs and her body didn't respond well.

    The diet is largely focused on fatty fish, fruits veggies, olive oil, and some grains.

    For example, my dinner tonight. Salmon topped with goat cheese feta, tomatoes, olives, balsamic vinegar and EVOO. Had a side of fresh berries as a dessert.

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  • angelexperimentangelexperiment Posts: 1,747Member Member Posts: 1,747Member Member
    Semi Mediterranean I ate zucchini noodles with a olive bruschetta as the “sauce” and a cauliflower soup ( probably not Mediterranean I d k)
  • SonFlowerTCSonFlowerTC Posts: 14Member, Premium Member Posts: 14Member, Premium Member
    Thanks for your help but I needed more specific numbers of percentages for my goals. You must be already at your goal weight since you’re not as regimented as I want to be to lose this extra weight :smile: The Salmon looks delicious. I’m gonna do that soon!!!
  • kimny72kimny72 Posts: 14,878Member Member Posts: 14,878Member Member
    Thanks for your help but I needed more specific numbers of percentages for my goals. You must be already at your goal weight since you’re not as regimented as I want to be to lose this extra weight :smile: The Salmon looks delicious. I’m gonna do that soon!!!

    Calories determine weight loss/gain. Macros are personal preference and can affect satiety, compliance, and health. You can lose weight with whatever macro distribution makes you feel satisfied and energetic at the right calorie level. Different levels work for different people.

    The Mediterranean diet doesn't have set macro percentages to follow. I'm not sure why you would think 30% was too low, but you can set yourself higher if you want. Generally the recommendation for any healthy diet would be at least 0.6g of protein per lb of your ideal body weight (though more like 0.8-1g might be a better idea while eating at a deficit) and at least 0.3g per lb of fat. But you can go higher if you want, as long as youre in a calorie deficit. Good luck!
  • xena80sxena80s Posts: 12Member Member Posts: 12Member Member
    I have some health issues, one of the symptoms is pain. I discovered following Mediterranean diet helps significantly. The medical specialist told me diet has no effect on my pain. According to google research it does. *shrugs*
    I have not been consistent which is why I suspect diet is a factor. I tend to cycle on/off this way of eating. I am going to consistently stay on this plan and see what happens. I’m just happy I am not spending entire days in bed curled up in a ball of pain that no over the counter pill can touch. Pain is significantly less. I never had it daily but enough to impact my personal and professional life.

    I’m not concerned about fat because I am not following keto lifestyle. I just want to stick to a healthy diet consisting of plant based food, with some chicken or fish. I decided not to buy any salad until covid19 outbreaks are gone. I am going to eat cooked veggies only, except for frozen spinach for my smoothies.
    edited 5:38AM
  • snowflake954snowflake954 Posts: 4,586Member Member Posts: 4,586Member Member
    I live in Italy and have been on the Mediterranean diet for 36 yrs. What you are asking for does not exist. There are no percentages for fat. You can personally set your fat at whatever percentage you wish. This diet focuses on the type of fat not the quantity. Fat is calorie dense and will push your calorie count higher. We use olive oil almost exclusively. I measure it out in teaspoons for myself. I cook pasta almost everyday--I'm on the thread "What was the last meal you cooked? " if you want to see. I also prepare mountains of fresh fruits and vegetables. If you have other questions, I'd be happy to answer.
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