Weight Gain With the Mediterranean Diet

The Mediterranean diet is frequently taken a weight loss diet, yet the diet is based upon healthy eating habits and can also increase your weight. Follow the Mediterranean pyramid to concentrate on particular foods low in cholesterol and heart-healthy. When attempting to put on weight, many individuals tend to ‘fatten up’ instead of ‘bulking up’ reports Registered Dietitian Nancy Clark in the Sept. / Oct. 2005 concern of ‘The American College of Sports Medication’s Journal.’ Prior to altering your eating practices, speak with a nutritional expert or medical doctor initially.

Plant Foods

The biggest part of the Mediterranean diet plan is based on plant foods. These consist of all grains, nuts, fruits, vegetables, legumes, olives and olive oil. According to the diet, plant foods should be the primary focus of the meal. Guarantee you’re eating huge serving amounts and constantly eating three times a day, with 3 snack in between. Focus on calorie-dense foods such as peanut butter, nuts, whole wheat breads, pastas and rice. You feel you aren’t getting enough protein, but you can still receive sufficient protein from plant, dairy products and soy sources. The American Heart Association states soy protein is equal to protein from animal sources. The foods are suggested to be raw and fresh versus processed. Get an apple slices with homemade peanut butter or take pleasure in a snack of beans and rice. Plan your meals ahead of time, because it might be tough in the beginning to eat meals concentrating on plant foods.


Eating some meat is still advised under the Mediterranean diet, and will assist in weight gain. Since red meat is rarely consumed, focus on other sources of animal protein. Fish and shellfish and shellfish are typically taken pleasure in on this diet plan. Nearly 16 nations border the Mediterranean Sea and fish and shellfish is one of the staple protein sources. The American Heart Association suggests eating seafood 2 days or even more each week. Serve larger than typical portions of fish and shellfish at meal times to enhance your protein. Add flavor to your fish and shellfish by flavoring with herbs and lemon sauce rather of undesirable fattening dips and sauces. According to MayoClinic.com, herbs and spices are now part of the Mediterranean diet plan’s pyramid. Still, your major staple of all meals are plant-based foods when following the diet plan.

Healthy Fats

A huge staple of the diet is olive oil. Use olive oil to saute vegetables and cook meats in. Drizzle over salad or raw vegetables for additional calories and taste. Olive oil is a healthy oil high in unsaturated fat. If you do to have olive oil offered, select canola oil, likewise high in omega-3 fatty acids. Nuts and nut pasts likewise have high quantities of fat and are an exceptional source to increase calories. Add pieces almonds to your afternoon salad, or mix in a couple of dollops of homemade peanut butter in an afternoon milkshake.

Additional Diet Weight Gain Components

Several activities surround standard Mediterranean dining, consisting of consuming meals with friends and families. By taking pleasure in meal time and producing a social environment, you’re more likely to enjoy your food and opt to eat more. Remember to enhance your exercise plans. Many people attempting to gain weight decline exercise routines in fear of burning too many calories, reports Clark. Rather, simply the opposite takes place. Though you might burn some calories, you’re actually increasing your muscle mass and increasing the size of your body.

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