Mediterranean diet

SonFlowerTC · March 2020

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!!!

janejellyroll · March 2020

Assuming you haven't been told otherwise by a doctor, as long as you're getting enough protein, you can set your fat to whatever you prefer. Protein and fat are the only essential macronutrients, although there are lots of carbohydrate-containing foods that are nutrient-rich and you'll want to include in the diet (vegetables, also fruit and grains).

lemurcat2 · March 2020

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.)

psuLemon · March 2020

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.

angelexperiment · March 2020

Semi Mediterranean I ate zucchini noodles with a olive bruschetta as the “sauce” and a cauliflower soup ( probably not Mediterranean I d k)

SonFlowerTC · March 2020

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

The Salmon looks delicious. I’m gonna do that soon!!!

kimny72 · March 2020

SonFlowerTC wrote: »

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 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!

xena80s · March 2020

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.

snowflake954 · March 2020

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.

lemurcat2 · March 2020

SonFlowerTC wrote: »

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 The Salmon looks delicious. I’m gonna do that soon!!!

Not sure who this is directed to, but what I said above is what I did when losing weight, as well as now. Macros don't matter for weight loss unless they help you with compliance. The Mediterranean way of eating doesn't have macro percentages, and is going to vary based on where in the Mediterranean you are, time of year, etc. If you want higher than 30% fat, that's fine, set your macros that way.

psuLemon · March 2020

OP, if you want a generic macro percentage, just use 40c/30p/30f. This will generally allow you to hit adequate protein and fat levels. Shoot for 25g+ of fiber and monitor calories and weight loss.

lemurcat2 · March 2020

Or if you enjoy more fat, do 40f/30c/30p to start.

kcmcbee · March 2020

Can’t go wrong with a Mediterranean style diet!

ccruz985 · March 2020

My nutrition class is currently discussing the Mediterranean diet and 40% of their diet is fat with 30% of that coming from olive oil! There's a dietitian who has a site, Mediterraneanliving.com, with recipes and YouTube videos dissecting the diet if you want more thorough information.

Mediterranean diet

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