march 15 2014151 intro at this point you probably already know that the mediterranean diet is good for your health research proves over and over again that people who put an emphasis on produce fish whole grains and healthy fats not only weigh less but also have a decreased risk for heart disease depression and dementia so what are you waiting for here are the basics shop the market perimeter eat seasonally and break wholegrain bread with people who make you smile now for the nittygritty 16 ways to lose weight fast quicklist 1category what you need to know about the mediterranean diettitle pile on fruit and vegetablesurltext fresh nonstarchy produce is the star of this diet eat 5 to 10 servings a day a halfcup cooked or 1 cup raw equals one serving quicklist 2category what you need to know about the mediterranean diettitle choose healthy fatsurltext olives and their oil are cornerstones go for four to six servings per day a serving could be 1 tsp of olive oil 5 olives or 18 of an avocado olive oil delivers healthy monounsaturated fats and plant compounds called polyphenols quicklist 3category what you need to know about the mediterranean diettitle pick seeds nuts and legumesurltext these are a great source of fiber and protein nuts and seeds also provide healthy fats and antioxidants eat a serving of legumes 12 cup cookedfound in hummus or lentil soupat least twice a week and a small portion of nuts daily about 1 tbsp or 10 to 12 almonds or walnut halves quicklist 4category what you need to know about the mediterranean diettitle focus on fish and eggsurltext aim to eat a 4oz serving of fish about the size of a checkbook two to three times a week eggs are also on the menu whip them into a vegetable frittata lean meat and poultry are ok too in moderation 22 fatburning mediterranean diet recipes quicklist 5category what you need to know about the mediterranean diettitle do have some dairyurltext work in dairy from cultured milk kefir yogurt fresh curd cheeses like ricotta its easier to digest and supplies beneficial bacteria that contribute to digestive health enjoy one to three servings daily a serving is 1 cup of milk or yogurt or 1 oz of cheese quicklist 6category what you need to know about the mediterranean diettitle get grainwiseurltext refined carbs lack nutrients and can wreak havoc on your blood sugar whole grains are best have four small daily portions of wholewheat bread or try a pasta made from quinoa and always eat grains with healthy fats and protein incorporate sprouted or fermented grains hello sourdough for easier digestion and better nutrient absorption or look for creative ways to swap out grains such as using spaghetti squash in place of noodles quicklist 7category what you need to know about the mediterranean diettitle add herbs and spicesurltext theyre full of plant compounds with antioxidant and inflammationfighting effects quicklist 8category what you need to know about