The Mediterranean diet is one of the best diets for your health and weight. It is based on the foods that people eat in countries around the Mediterranean Sea, such as Greece, Italy, and Spain. The Mediterranean diet includes lots of fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, and fish. It also limits red meat, sweets, and processed foods. Studies have shown that the Mediterranean diet can lower your risk of heart disease, diabetes, cancer, and dementia.

But did you know that there is a new version of the Mediterranean diet that is even better for you? It is called the green Mediterranean diet, and it focuses more on plant-based foods and less on animal products. The green Mediterranean diet was created by scientists who wanted to see if adding more plant protein and antioxidants to the Mediterranean diet could make it more effective for weight loss and heart health.

In this article, we will tell you everything you need to know about the green Mediterranean diet: what it is, what are its benefits, and how to follow it. We will also give you some sample menus to help you get started. Let’s dive in!

What is the green Mediterranean diet?

The green Mediterranean diet is a plant-focused plan that adds three key ingredients to the regular Mediterranean diet: green tea, walnuts, and a high-protein plant-based shake. These ingredients are rich in plant protein and polyphenols, which are natural compounds that have anti-inflammatory and antioxidant effects.

Here are the main features of the green Mediterranean diet:

• Drink 3 to 4 cups of green tea per day. Green tea is a great source of caffeine and catechins, which can boost your metabolism and fat burning.
• Eat 1 ounce of walnuts per day. Walnuts are packed with healthy fats, fiber, protein, and minerals. They can lower your cholesterol and improve your blood vessel function.
• Make a high-protein plant-based shake with Mankai duckweed. Mankai duckweed is a type of water plant that has a lot of protein, omega-3s, iron, vitamin B12, and other nutrients. You can blend it with water or other liquids to make a smoothie.
• Eat more fruits and vegetables. Fruits and vegetables are full of fiber, vitamins, minerals, antioxidants, and phytochemicals. They can help you feel full, lower your inflammation, and protect you from chronic diseases.
• Eat more whole grains and legumes. Whole grains and legumes are high in fiber, protein, complex carbs, and micronutrients. They can help you control your blood sugar levels, lower your cholesterol levels, and support a healthy gut microbiome.
• Use olive oil as your main source of fat. Olive oil is rich in monounsaturated fats and polyphenols. It can help you lower your blood pressure, improve your blood vessel function, and prevent oxidative stress.
• Limit your intake of dairy products, eggs, poultry, and fish. These foods are allowed on the green Mediterranean diet but in moderation. Choose low-fat dairy products and organic eggs. Opt for lean poultry and fatty fish over red meat. Avoid processed meats and fried foods.
• Avoid or limit sweets, refined grains, processed foods, and alcohol. These foods are high in calories, sugar, fat, salt, additives, and preservatives that can sabotage your weight loss efforts and harm your health.

What are the benefits of the green Mediterranean diet?

The green Mediterranean diet has been tested in a clinical trial involving 294 overweight adults with heart risk factors. The participants were divided into three groups: one followed the green Mediterranean diet along with physical activity (mainly walking), one followed the regular Mediterranean diet along with physical activity, and one followed healthy dietary guidance along with physical activity. The intervention lasted for six months.

The results showed that the green Mediterranean diet group had the best outcomes compared to the other two groups. Here are some of the benefits they experienced:

The researchers concluded that the green Mediterranean diet may amplify the beneficial cardiometabolic effects of the regular Mediterranean diet by increasing the intake of plant-based protein and polyphenols. They suggested that this may be due to several mechanisms:

• Plant-based protein may help reduce appetite and increase thermogenesis (the process of burning calories to generate heat).
• Polyphenols may help modulate gut microbiota (the community of microorganisms living in the digestive tract), enhance endothelial function (the function of the inner lining of blood vessels), and inhibit lipid absorption and synthesis.
• Walnuts may help lower LDL cholesterol levels and improve endothelial function.
• Green tea may help boost metabolism and fat oxidation (the process of breaking down fat for energy).
• Mankai duckweed may help lower blood sugar levels and improve insulin sensitivity.

How to follow the green Mediterranean diet

If you are interested in trying the green Mediterranean diet for weight loss or health reasons, here are some tips to help you get started:

• Drink 3 to 4 cups of green tea per day. You can brew your tea or buy ready-made tea bags or bottles. Choose unsweetened varieties or add a natural sweetener like honey or stevia if needed.
• Eat 1 ounce of walnuts per day. You can snack on them raw or roasted, or add them to salads, oatmeal, yogurt, or smoothies. You can also use walnut oil or walnut butter as alternatives to olive oil or peanut butter.
• Make a high-protein plant-based shake with Mankai duckweed. You can buy frozen cubes of Mankai duckweed online or at some health food stores. Blend 100 grams of Mankai duckweed with water or your preferred liquid (such as almond milk, soy milk, or coconut water) and enjoy it as a breakfast or snack. You can also add other ingredients like fruits, vegetables, spices, or protein powder to enhance the flavor and nutrition of your shake.
• Eat more fruits and vegetables. Aim for at least five servings per day, preferably more. Choose a variety of colors and types, and eat them raw, cooked, or blended. Fruits and vegetables are rich in fiber, vitamins, minerals, antioxidants, and phytochemicals that can help lower inflammation, improve digestion, and protect against chronic diseases.
• Eat more whole grains and legumes. Aim for at least three servings per day of whole grains (such as oats, barley, quinoa, brown rice, or whole wheat bread) and legumes (such as beans, lentils, chickpeas, or soy products). Whole grains and legumes are high in fiber, protein, complex carbohydrates, and micronutrients that can help regulate blood sugar levels, lower cholesterol levels, and support a healthy gut microbiota.
• Use olive oil as your main source of fat. Olive oil is rich in monounsaturated fatty acids and polyphenols that can help lower blood pressure, improve blood vessel function and prevent oxidative stress. Use extra virgin olive oil for salads and dressings, and regular olive oil for cooking and baking. Aim for about 4 tablespoons per day.
• Limit your intake of dairy products, eggs, poultry, and fish. These foods are allowed on the green Mediterranean diet but in moderation. Choose low-fat dairy products (such as skim milk, yogurt, or cheese) and organic eggs. Opt for lean poultry (such as chicken or turkey) and fatty fish (such as salmon or sardines) over red meat (such as beef or pork). Avoid processed meats (such as bacon, ham, or sausage) and fried foods. Aim for no more than one serving per day of dairy products or eggs, and no more than two servings per week of poultry or fish.

Avoid or limit sweets, refined grains, processed foods, and alcohol. These foods are high in calories, sugar, fat, salt, additives, and preservatives that can sabotage your weight loss efforts and harm your health. If you crave something sweet, have a piece of fruit or a small portion of dark chocolate (70% cocoa or higher). If you want to drink alcohol, limit yourself to one drink per day for women and two drinks per day for men (and preferably red wine).

Sample menus for the green Mediterranean diet

To give you an idea of what you can eat on the green Mediterranean diet, here are some sample menus for one day. You can mix and match the meals and snacks as you like, as long as you follow the general guidelines of the diet.

Menu 1

Breakfast: High-protein plant-based shake with Mankai duckweed, banana, spinach, almond milk, and vanilla protein powder.

Snack: 1 ounce of walnuts and 1 cup of green tea.

Lunch: Whole wheat pita bread filled with hummus, lettuce, tomato, cucumber, and olives; Greek salad with feta cheese and olive oil dressing.

Snack: Low-fat yogurt with berries and honey.

Dinner: Grilled salmon with lemon and herbs; roasted broccoli and cauliflower with olive oil and garlic; quinoa with parsley and pine nuts.

Dessert: A small piece of dark chocolate and 1 cup of green tea.

Menu 2

Breakfast: Oatmeal with walnuts, raisins, cinnamon, and honey; 1 cup of green tea.

Snack: High-protein plant-based shake with Mankai duckweed, blueberries, kale, coconut water, and chocolate protein powder.

Lunch: Lentil soup with carrots, celery, onion, and bay leaf; whole wheat bread with olive oil and za’atar (a Middle Eastern spice blend).

Snack: Apple slices with walnut butter.

Dinner: Roasted chicken with rosemary and lemon; roasted potatoes with olive oil and thyme; green beans with almonds.

Dessert: Fresh figs with ricotta cheese and honey.

Menu 3

Breakfast: Scrambled eggs with spinach, mushrooms, and cheese; whole wheat toast with olive oil; 1 cup of green tea.

Snack: High-protein plant-based shake with Mankai duckweed, mango, carrot, orange juice, and turmeric.

Lunch: Vegetable and bean chili with tomatoes, corn, kidney beans, black beans, onion, garlic, cumin, chili powder, and oregano; brown rice; avocado salad with lime juice and cilantro.

Snack: Baby carrots with hummus.

Dinner: Spaghetti squash with tomato sauce, olives, capers, and basil; roasted asparagus with olive oil and parmesan cheese.

Dessert: Baked pear with walnuts and maple syrup.

Conclusion

Are you ready to go green with your diet? The green Mediterranean diet is a new and improved version of the classic Mediterranean diet that can help you lose weight and boost your heart health. By adding more plant-based protein and antioxidants from green tea, walnuts, and Mankai duckweed, and cutting down on animal products, especially red meat, you can enjoy the benefits of a diet that is rich in fiber, healthy fats, antioxidants, and micronutrients. The green Mediterranean diet can lower your inflammation, improve your blood vessel function, and modulate your gut microbiota. The green Mediterranean diet is also easy to follow and compatible with most dietary preferences and restrictions. You don’t have to give up your favorite foods, just make some simple swaps and additions. If you are looking for a greener way to lose weight and improve your health, you may want to give the green Mediterranean diet a try. You have nothing to lose but your extra pounds!