The Mediterranean diet, celebrated for its health benefits and delicious flavors, has become increasingly popular. This article explores how apps can assist in adopting and maintaining this nutritious lifestyle.
Introduction to the Mediterranean Diet
The Mediterranean diet is more than just a diet; it's a lifestyle inspired by the traditional eating habits of countries bordering the Mediterranean Sea. This approach emphasizes whole grains, an abundance of fresh fruits and vegetables, fish, and olive oil, offering a sustainable and enjoyable path to better health. The Mediterranean diet is one of the most balanced and nutritious diets you can follow, and is a healthy way of eating at all stages in life.
Key Components of the Mediterranean Diet
At its core, the Mediterranean diet focuses on fibrous fruits and vegetables, legumes, healthy fats, and whole grains, such as whole-wheat pasta, whole grain bread, brown rice, and other whole grains. This diet encourages unlimited consumption of vegetables and fruits, along with whole grains, lean proteins, and healthy fats, while limiting red meat and sugar.
The Benefits of Embracing Mediterranean Cuisine
Studies indicate that reducing the intake of red meat, sugar, and processed foods can lead to lower blood pressure, reduced risk of heart disease, and stabilized blood sugar levels, which can prevent or help manage diabetes. The Mediterranean diet is so good for your health because you are getting ample amounts of healthy fats (olive oil, fish, nuts), vitamins, antioxidants & fiber (fruits, veggies, herbs/spices, whole grains and legumes). Conversely you are removing foods that have been scientifically studied to increase our risk of disease like saturated fat and processed sugar.
Top Mediterranean Diet Apps
Several apps can guide you on your Mediterranean diet journey. Here's a look at some of the best:
Read also: Olive oil guide for Mediterranean cooking.
1. Lifesum
Lifesum offers tools to find recipes, track meals, and lose weight effectively. The app helps you learn how to make more nutritious meal choices, develop a better relationship with food, and build healthier habits.
Features:
- Personalized diet plans with a variety of recipes.
- Carb-tracker with net carb information.
- Synchronization with health and fitness apps.
User Experience:
Lifesum aims to make healthy weight loss easier by helping users make more nutritious meal choices and develop a better relationship with food. It cuts out saturated and trans fats, added sugars, processed meats, and foods high in sodium in favor of clean, unprocessed foods.
2. Real Plans
Real Plans is a Mediterranean meal planner app that creates custom weekly menus to make planning, shopping, and cooking easier.
Key Features:
- Custom weekly menu creation.
- Recipe import from links.
- Over 300 Mediterranean recipes.
User Testimonials:
Users praise Real Plans for saving time and reducing stress related to meal planning. Real food is at the top of our priority list but thanks to you, we can spend less time planning, shopping and preparing it!
3. Mediterranean Diet Meal Plan App
This app is designed to help users follow the Mediterranean diet with a complete meal plan and smart features.
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Features:
- Recipe book.
- Diet planner.
Compatibility:
The app is designed to work great on both the iPhone and the iPad.
Comparing Mediterranean Diet Apps with Other Approaches
When considering the Mediterranean diet, it's helpful to compare it with other popular approaches like Noom.
Noom: A Modern Approach
Noom employs psychology to help users understand the "why" behind their health journey. It uses cognitive behavioral therapy (CBT) to discuss how thoughts, behaviors, and emotions relate to food and exercise choices. “Noom helps users expand their view of health and learn about themselves, their behaviors and triggers and how to overcome obstacles specific to their lifestyle,” Michaelides explains. The app encourages small, sustainable behavioral changes through daily reminders and support from coaches.
Health Benefits of Noom:
Noom has been recognized as a lifestyle change program by the Centers for Disease Control and Prevention, offering evidence-based solutions to reduce the risk of developing Type 2 diabetes.
Potential Risks:
Noom may not be suitable for pregnant women or individuals with a history of eating disorders. Another potential criticism of the Noom app is that it only allows users to record calories. No other nutritional information is captured when users log their meals.
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Cost:
The Noom Healthy Weight program costs $60 per month, or $99 every two months.
Mediterranean Diet: An Ancient Approach
The Mediterranean diet is a well-established and widely recommended way of eating, researched for over 50 years and recommended by the American Heart Association.
Health Benefits of the Mediterranean Diet:
The Mediterranean diet has been associated with reduced risk and better management of Type 2 diabetes, as well as a reduced risk of colon cancer.
Potential Risks:
If portions aren’t controlled, you may not lose weight or could even gain weight while following this lifestyle.
Cost:
Following a Mediterranean diet can be economical, especially by focusing on beans, bulk whole grains, lentils, and fresh, green leafy vegetables.
Noom vs. Mediterranean Diet: Which is Right for You?
In News & World Report’s 2022 Best Diets rankings, the Mediterranean diet ranks No. 1 on Best Diets Overall and is tied with Noom for No. 12 on the Best Diets for Weight Loss ranking list. “In terms of which is best, this entirely depends on your goals and needs,” Ewing says. If you’re someone who is more technology driven, likes to have accountability and structure with coaches and peers, then Noom might be the better choice for you.
How to Get Started with a Mediterranean Diet App
- Download the App: Choose an app like Lifesum, Real Plans, or the Mediterranean Diet Meal Plan App from your device's app store.
- Set Your Goals: Define your weight goals, eating habits, and exercise habits.
- Explore Recipes: Discover delicious recipes featuring fish, nuts, legumes, and unlimited vegetables and fruits.
- Track Your Meals: Use the app to log what you eat and monitor your progress.
- Make Sustainable Changes: Gradually incorporate more fruits, vegetables, and fish into your diet.
The Science Behind the Mediterranean Diet
The whole Mediterranean diet is based on the scientific observation that the populations among Crete, Greece and southern Italy have the lowest rates of chronic disease, as well as one of the longest life expectancies. The Mediterranean diet is so good for you health because you are getting ample amounts of healthy fats (olive oil, fish, nuts), vitamins, antioxidants & fiber (fruits, veggies, herbs/spices, whole grains and legumes). Conversely you are removing foods that have been scientifically studied to increase our risk of disease like saturated fat and processed sugar.
Making the Mediterranean Diet Sustainable
To remain compliant and create lasting change, Gans recommends making small, manageable shifts to your diet to start. The best thing anyone can do to make this diet sustainable is stop thinking of it as a diet. There’s no need to eliminate pasta on this diet.
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