What Is The Green Mediterranean Diet?

Updated Jan 19, 2025 | 08:00 PM IST

SummaryFor the longest we knew about the Mediterranean diet, and that it helps you live longer In fact, people of the blue zone too follow it But today, we talk about yet another diet, very similar to this, but healthier, with more plant-based foods, called the Green Mediterranean Diet. Know more here.
Green Mediterranean Diet

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 day

Men: 1,500–1,800 calories per day

Physical 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 day
  • Mankai duckweed: 100 grams, providing protein and antioxidants
  • Walnuts: 28 grams daily

What foods can you include?

In the green diet, the importance is to on more plant-based foods, which includes:

  • Fresh fruits and vegetables
  • Nuts and legumes
  • Olive oil, herbs, and spices
  • Whole grains

However 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 products
  • Foods high in added sugars
  • Processed and red meats
ALSO READ: These Are The Top 4 US Diets For 2025

How 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 Health

Studies 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 Reduction

Visceral 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 Benefits

Reducing 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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Is February Feeling Gloomy Without Sunlight? Add These Foods In Your Diet To Avoid Vitamin D Deficiency

Updated Feb 4, 2026 | 11:00 PM IST

SummaryFebruary’s lack of sunlight often leads to falling vitamin D levels, affecting energy, immunity, and mood. While sunlight remains the main source, foods like salmon, herring, eggs, and mushrooms can help support vitamin D intake during the darkest weeks of winter.
Is February Feeling Gloomy Without Sunlight? Add These Foods In Your Diet To Avoid Vitamin D Deficiency

Credits: Canva

February often feels like winter’s longest stretch. The days are short, the sun rarely breaks through the clouds, and many people find themselves feeling unusually tired or low. Health experts say this is also the time of year when vitamin D deficiency tends to surface, especially in regions with limited winter sunlight.

While vitamin D is best known for its role in bone health, its impact goes far beyond that. As sunlight exposure drops in late winter, attention is turning to how diet can help support the body until brighter days return.

Why Vitamin D Matters for the Body

Vitamin D plays a key role in several essential functions. It helps the body absorb calcium, which is crucial for maintaining strong bones and teeth. It also supports normal muscle function and keeps the immune system working efficiently.

What is less widely discussed is its role in brain health. Vitamin D receptors are present in many areas of the brain, and low levels have been linked to changes in mood and energy. During winter, many people report feeling sluggish, unmotivated, or emotionally flat. While these symptoms are often blamed on stress or lack of sleep, reduced sunlight and falling vitamin D levels may also contribute.

Why Winter Increases the Risk of Deficiency

The body produces most of its vitamin D when the skin is exposed to sunlight. In winter, shorter days, heavy clothing, and more time spent indoors mean that this natural process slows down significantly. Even people who eat well can struggle to maintain optimal levels during prolonged periods of low sun exposure.

This is where food choices can offer some support, even if they cannot fully replace sunlight.

Fatty Fish as a Natural Boost

Salmon is one of the richest natural sources of vitamin D. It also provides high quality protein and healthy fats that support heart and brain health. Simple meals like oven baked salmon with potatoes and broccoli or a salmon rice bowl with vegetables make it easy to include in weekly meals.

Herring is another strong option. It contains both vitamin D and omega 3 fatty acids, which are known to support heart health. Traditional combinations such as herring with boiled potatoes or a light yogurt based sauce are both nourishing and filling.

Everyday Foods That Add Up

Eggs also contribute small amounts of vitamin D, mainly from the yolk. While they do not provide as much as fatty fish, they are easy to include in daily meals. Scrambled eggs, vegetable omelettes, or a soft boiled egg at dinner can all help increase intake over time.

Mushrooms are one of the few plant based foods that contain vitamin D, especially when they have been exposed to light. They are not a replacement for fish but can be a helpful addition for those who eat little or no seafood.

Food Helps, but Sunlight Still Matters

Nutrition can support vitamin D levels during winter, but it cannot fully make up for the lack of sunlight. Most vitamin D is still produced through the skin, not the diet. Experts advise making the most of daylight when possible, even short walks outdoors, while using food as a supportive measure until spring arrives.

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Expert Reveals Why You Keep Gaining Weight Despite Barely Eating

Updated Feb 3, 2026 | 09:00 PM IST

SummaryGaining weight without eating too much can feel confusing and unfair, but stress, hormonal shifts, poor sleep and slowed metabolism are the leading factors that force your body to store facts more efficiently rather than burn calories, here's what you should know
Expert Reveals Why You Keep Gaining Weight Despite Barely Eating

(Photos: Canva)

Recent insights from medical experts show that even people who eat very less can gain weight due muscle mass, stress, and their body’s movement during the day.

Dr Mohit Bhandari, a robotic bariatric and endoscopic weight loss surgeon, founder and director of Mohak Bariatrics and Robotics at Bhandari Hospital Indore notes some people eat whatever they want without gaining weight, while others struggle even with dieting.

The secret lies in the complex interplay of genetics, metabolism, and environmental factors that influence weight management.

This is why are you are putting on weight, according to Dr Bhandari:

1. Metabolism Differences

Studies have shown that metabolic factors are involved in the development of obesity and that being overweight is not simply a result of "sloth and gluttony."

The speed at which the body burns calories is different for every individual. A slower metabolism means that even consuming small amount of food can lead to gain.

Individuals with high level of physical activity are less likely to be obese as they mean calories quicker.

2. Hormonal And Lifestyle Factors

Many women experience weight gain during menopause due to a drop in estrogen levels and subsequently fat distribution. This can lead to risk of heart diseases, Type-2 diabetes and joint problems.

Hormones like thyroid hormones, cortisol, and play a major role in weight regulation. Stress, lack of sleep and Insulin sensitivity are also factors that lead to fat storage in the body.

3. Loss Of Muscle Mass

When muscle mass decreases due to ageing, inactivity or illness, it often causes a decline in physical activity, which further lowers daily energy expenditure.

Consuming a snack rich in carbohydrate with 10-20 grams of protein before and immediately after strength training sessions further acts as a responsible factor in gaining weight.

4. Gut Health And Digestion

Poor digestion can also trigger inflammation, which interferes with blood sugar levels.

Additionally, it can also trigger inflammation, which interferes with normal metabolism and insulin function, encouraging fat storage.

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Why You Should Be Performing This Exercise Instead Of Lifting Weights

Updated Feb 3, 2026 | 07:00 PM IST

SummaryFarmer's Walk builds strength, grip and posture without being dependent on gym and heavy machineries. Weightlifting through functional movement, core stability and good posture is essential for daily life and sport
Why You Should Be Performing This Exercise Instead Of Lifting Weights

(Photos: Canva)

People are switching from weightlifting and training in the gym to real world strength training.

By strengthening multiple muscle groups at once, it enhances balance, posture, and overall physical efficiency. And one of the best ways to do this is by adopting the farmer's walk

What Is Farmer’s Walk?

Farmer’s Walk is a functional movement that involves picking up weights, maintaining a rigid posture, and walking with controlled steps, mimicking carrying heavy loads in daily life.

Here’s Why Farmer’s Walk Has Gained Popularity:

1. Builds Body strength

Carrying heavy weights while walking strengthens the hands, forearms and wrist which directly support grip for other exercises.

Meanwhile, the legs including the quadriceps and hamstrings support the lower body’s endurance.

2. Improves Balance And Posture

In terms of balance, carrying loads requires an upright posture. This enhances gait (heel strike of one foot to the next heel strike of that same foot) stability which reduces the chances of injury during weightlifting

Overall, this exercise also regulates spinal and musculoskeletal health.

3. Supports Recovery

The Farmer’s Walk is an effective post injury and post-surgery recovery strategy due its scalable nature (weight adjusted to individual’s capacity).

It can rebuild strength and stabilize mobility without exceeding tissue healing thresholds.

4. Time Efficient

Furthermore, this exercise provides a full body workout without spending hours in the gym.

It can help build strength, improve balance, and boost endurance all at the same time by ensuing coordination among different muscles of the body, making it useful for physical therapy and everyday fitness.

5. Proper Diet and Care It is crucial to fuel your body and make it ready for such a comprehensive exercise.

Proteins such as legumes, tofu and supplements support muscle repair and growth making them an excellent source.

Hydration is the key factor that prevents fatigue and muscle cramps.

Before any extensive workout, warm up thoroughly with light cardio or stretching for about 15-20 minutes.

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