Mediterranean Diet: 50% carbohydrates, 30% fats and 20% proteins

As one of the best-known and well-studied dietary patterns,  Mediterranean diet is a dietary plan which revolves around the eating habits of Crete people, mostly in Greece and Southern Italy in the 1960s. Studies showed that Mediterranean diet has beneficial effects to reduce metabolic syndrome and its constituent parts, like large waist, high levels of triglycerides in the bloodstream and high blood pressure.

In Mediterranean diet, olive oil is the distinct characteristic. It contains monounsaturated fats which may reduce coronary heart disease risk while antioxidants in olive oil can improve cholesterol regulation and LDL cholesterol reduction.

Mediterranean diet allows high consumption of olive oil, legumes, unrefined cereals, fruits, vegetables; moderate consumption of dairy products (mostly cheese and yogurt) and wine consumption; moderate to high consumption of fish; low consumption of meat and meat products. The general rule of food consumption in Mediterranean diet consists of 50% carbohydrates, 30% fats and 20% proteins.