The green Mediterranean diet builds on the traditional Mediterranean diet that focuses on fruits, vegetables, and other plant-based foods. The diet also includes unique additions, apart from what we already know being part of the Mediterranean diet. In the green Mediterranean diet, things like green tea, Mankai duckweed, and walnuts, all of this offers enhanced heart health benefits as compared to the Mediterranean of standard version. This diet was created in 2020, this diet also encouraged a more sustainable and health-focused way of eating. How does it work - the Green Diet?The researchers for the first time introduced the green Mediterranean diet in 2020 which enhances cardiometabolic benefits of the traditional Mediterranean approach. It emphasizes plant-based foods and limits animal products to promote heart health and reduce inflammation. This diet can also help with weight management, lower the risk of chronic conditions like diabetes, and support environmental sustainability.What one needs to follow?Similar to the traditional version, the Green Mediterranean diet also follows the same dietary guidelines:Women: 1,200–1,400 calories per dayMen: 1,500–1,800 calories per dayPhysical activity is also encouraged to maximize benefits. While any plant-focused Mediterranean diet could be considered "green," the official version includes specific foods:Green tea: 3–4 cups per dayMankai duckweed: 100 grams, providing protein and antioxidantsWalnuts: 28 grams dailyWhat foods can you include?In the green diet, the importance is to on more plant-based foods, which includes:Fresh fruits and vegetablesNuts and legumesOlive oil, herbs, and spicesWhole grainsHowever while this diet too retains animal-based proteins from the traditional Mediterranean diet, the foods like meat, fish or eggs are limited, More attention is given towards the alternatives like tofu, beans, nuts and quinoa. What foods should you avoid?The diet minimizes or eliminates:Butter and high-fat dairy productsFoods high in added sugarsProcessed and red meatsALSO READ: These Are The Top 4 US Diets For 2025How can you follow a meal plan on this diet?Start with half a cup of oatmeal with fresh fruit and cinnamon and a cup of green tea as your breakfast. Moving on to lunch, get a smooth of Mankai duckweed, one cup of fruits or vegetables, and unsweetened plant-based milk. In between, you can also munch on a handful of walnuts, and another cup of green tea. Lastly, end your day with grilled salmon with cooked spinach, brown rice and a cup of green tea for your dinner. What are the benefits?Heart HealthStudies show that following the green Mediterranean diet for six months can lower blood pressure and "bad" LDL cholesterol—two key risk factors for heart disease.Visceral Fat ReductionVisceral fat, which accumulates around the abdomen, is linked to various health issues. Research found that the green Mediterranean diet led to double the visceral fat loss compared to the standard version over 18 months.Environmental BenefitsReducing meat consumption can significantly lower greenhouse gas emissions. Switching to a green Mediterranean diet can be a meaningful step toward protecting the planet.
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