Mediterranean Diet And Intermittent Fasting: Health Partners

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    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 12/3/2022

    Mediterranean Diet and Intermittent Fasting. If you believe that combining intermittent fasting with a diet modeled after the Mediterranean could benefit you, then we have some fantastic advice that will assist you in getting started and achieving your goals successfully; therefore, continue reading for our top seven pieces of advice.

    What Exactly Does It Mean To Fast Intermittently?

    Fast Intermittently

    The phrase "intermittent fasting" (IF) refers not to a traditional diet but rather to eating patterns that alternate fasting from eating and eating carried out daily. A growing body of promising new research suggests intermittent fasting (IF) may not only aid in weight loss but also promote a wide variety of additional health benefits. These benefits include preventing and treating diseases such as NASH and NAFLD, type 2 diabetes, cardiovascular disease, obesity, Alzheimer's disease, and cancer.

    There are various approaches to intermittent fasting, including separating the 24 hours a day or a week into windows for eating and windows for not eating. The "16:8 approach" is the most common kind of intermittent fasting, and many believe it is also the simplest method to follow. If you follow this strategy, you will confine your daily calorie consumption to a single eight-hour window. For instance, you start your eating window at eleven in the morning and continue until seven in the evening, when you consume all your allotted calories. You stop eating at 7 p.m. and don't have anything to drink until 11 a.m. the following day.


    The timing of meals is the only thing that differs across the various intermittent fasting regimens; none of them tell you which foods you should consume. In this regard, the plans for intermittent fasting fall short of dictating the healthiest diet that one ought to combine with a program of intermittent fasting to achieve their maximum potential for good health. Many people are curious about the optimal diet to combine with intermittent fasting, and the answer is a meal plan based on the Mediterranean diet in a thunderous fashion!

    A Typical Example Of An American Diet

    A Typical Example Of An American Diet

    The standard American diet consists mainly of fried meals, unsaturated fats, highly processed foods, and a significant amount of sugar, all of which have been linked to increased risk of obesity and chronic disease.

    What Exactly Is Meant By The Term "Mediterranean Diet"?

    Mediterranean Diet

    The Mediterranean diet is a style of eating advocated for because it is composed mainly of plant-based foods and emphasizes valuable items such as vegetables, fruits, legumes, nuts, whole grains, fish, and a minimal amount of animal protein.

    This diet contains antioxidants and anti-inflammatory nutrients, such as polyphenols, fiber, healthy fats, and Omega-3 fatty acids. These nutrients are thought to be responsible for the numerous health advantages and improved heart health that result from following this diet. The Mediterranean way of life emphasizes the consumption of mouthwatering, nutrient-dense, freshly prepared meals and promotes an active way of life that includes consistent physical activity.

    The Mediterranean Diet, much like intermittent fasting, has many health benefits and has been shown to promote general wellness. Additionally, the Mediterranean Diet has been shown to benefit many chronic conditions, including obesity, type 2 diabetes, cardiovascular disease (heart disease), and non-alcoholic fatty liver disease (NAFLD). Most people in the United States who suffer from a chronic ailment have heart disease.

    Cardiovascular Disease

    Cardiovascular Disease

    When someone needs to enhance their cardiovascular health or their blood pressure, one of the first ideas a doctor will offer is to follow a diet that the Mediterranean inspires. In the United States, most people suffer from cardiovascular disease, making it the most prevalent chronic ailment in the country. Because of its high concentration of polyphenols, antioxidants, and anti-inflammatory nutrients, the Mediterranean Diet is ideal for protecting one's cardiovascular health and warding off heart disease.

    Inflammatory Bowel Disease, Irritable Bowel Syndrome, and people living with Coronary Artery Disease may also find relief from their symptoms by following a Mediterranean diet. The Low FODMAP diet may be of more assistance to individuals suffering from severe irritable bowel syndrome or inflammatory bowel disease. Please visit this link for further information on the Low FODMAP diet: Low FODMAP Diet from severe irritable bowel syndrome.

    We Are Combining The Mediterranean Diet With Intermittent Fasting (IF) Is A Winning Combo.

    The Mediterranean Diet With Intermittent Fasting

    The following are six suggestions that will help you combine your preferred intermittent fasting program with the very healthy Mediterranean diet:

    • Whenever possible, you should use extra virgin olive oil as your primary source of fat. Extra virgin olive oil (EVOO), which is high in monounsaturated fatty acids and plant polyphenols that fight illness, is a significant part of the diet in Mediterranean countries. Because there are a lot of fake bottles of extra virgin olive oil out there, you need to check the authenticity of the one you buy before you buy it. The extra virgin olive oil should come from a single source, have a harvest or crush date listed (you want the most recent one), and preferably have some seal of authenticity. For example, when you buy olive oil from California, look for the California Olive Oil COOC Seal of Certification on the bottle.
    • Make the most of the many protein options you have. Take advantage of land and sea by choosing plant-based proteins or seafood as your protein source. Make the most of the plant-based sources of protein that you regularly consume, such as beans, peas, lentils, nuts, and whole grains like quinoa. Two or three times each week, include a serving of fatty seafood like salmon in your diet.

     seafood like salmon in your diet.

    • Try acquiring most calories from whole grains, fruits, and vegetables. If you have breakfast, give oats a go because they are an exceptionally nutritious whole grain (or consider skipping breakfast entirely as part of your intermittent fast). Oats are an excellent whole grain that can help decrease cholesterol and should be included in a diet focused on overall wellness. A simple approach to adding heart-healthy and fiber-rich fruit to your diet is to sprinkle some fresh berries over your morning porridge or yogurt. At least some dark green, leafy vegetables should be a daily need. Getting more greens into your diet is as easy as consuming green smoothies, salads, or a sautéed vegetable side dish as a way to add more greens to your diet.
    • Season your food with spices that do not include salt. A delicious and healthy way to achieve all of the taste of processed foods without adding blood pressure-raising salt is to season your whole foods with EVOO, vinegar, citrus, and herbs and spices that fight disease.
    • Consume certain foods rich in calcium daily. The Mediterranean diet encourages consuming calcium-rich foods daily, such as yogurt that is low in fat and high in protein. The slogan of the Mediterranean diet is to eat more plant foods and fewer animal items, so you might also want to think about eating soy yogurt.
    • Try out a meal delivery service specializing in the Mediterranean diet, such as Bestwaytoloseweight. It is possible to follow a Mediterranean diet more easily with the help of meal delivery services specializing in Mediterranean cuisine. The meals that Bestwaytoloseweight provides are freshly cooked and ready to eat; all you need to do is heat them and enjoy them. For further information, please visit

    Voted Best Diet By U.S. News Best Diet Rankings

    Voted Best Diet By U.S. News Best Diet Rankings

    It has been determined by the U.S. News Best Diet Rankings 2021 that adhering to a diet based on foods from the Mediterranean region is the best way to reduce weight and increase your lifespan.

    • in best diets overall
    • the top plant-based diets
    • Among diets that are the healthiest for the heart
    • the best diabetic diets
    • Among the healthiest and most effective eating plans
    • These diets are the easiest to follow.

    Fasting on an intermittent basis with a Mediterranean diet is undeniably a match made in nutrition heaven for one's health. This combination may also assist individuals in improving their cardiovascular health and achieving weight reduction without turning to diets that are difficult to follow, harmful, or associated with eating disorders.

    Do You Want To Start A Mediterranean Diet Plan Or A Mediterranean Diet Meal Plan?

    Diet Meal Plan?

    It is very likely that if this is the case, you will want to consider using Bestwaytoloseweight to solve your problem. Bestwaytoloseweight is a meal delivery business specializing in the Mediterranean diet and offers fresh, home-delivered meals and the option of receiving coaching and assistance from a dietician. Their delivery of healthy Mediterranean meals makes it very easy for folks to get started and helps them remain on track. They make it simple to bring food suitable for the Mediterranean diet delivered to your door; you heat it and eat it in less than two minutes. Please visit for further information.

    After reading, you can start with Mediterranean Diet and Intermittent Fasting.