The Mediterranean diet is a balanced and complete set of eating habits, that has proven itself to be a valid ally in losing weight in a healthy and tasty way.
As the name suggests, the Mediterranean diet originated from that particular part of the world. This diet assumes a distinctive diet by the natives of the Mediterranean region and applies those principles to achieve the benefits of low saturated fats and high antioxidants in the food. It incorporates fewer meats and carbohydrates and much more plant based foods and monounsaturated fats.
The Mediterranean way of eating can help you lose weight without feeling as if you are on a diet. If you are ready for a lifestyle change that may lead to weight loss, learn how the Mediterranean diet can help you lose weight and keep them back.
A glass of red wine per day is permitted on the eating plan. Avoid soft drinks and fruit juices and drink plenty of water instead.
Beans are a great source of proteins, complex carbohydrates and iron. The soluble fibre in beans helps in reducing cholesterol.
Fruits And Vegetables
Fruits and vegetables are located in plenty in a typical Mediterranean diet. Fruits for example apples, berries and avocadoes contain vitamins, minerals and antioxidants. Because of their natural sweetness fruits can be used as desserts and snacks. Besides fruits, a variety of vegetables like tomato, broccoli, lettuce, onion and spinach provide lots of vitamins, minerals, fibre and antioxidants within the diet.
This diet focuses on the greatest consumption of whole grains foods like bread, pastas etc. Whole grains like oats and barley are rich in fibres which offer a feeling of fullness for a longer time of time. Being unprocessed, whole grains retain whole of their nutrients.
Low to moderate amounts of dairy foods, for example milk, yogurt and cheese are permitted on the Mediterranean diet. However, low-fat or fat-free versions should be used in lieu of full-fat versions.
People who eat fish have healthier hearts than non-fish eaters. Try stocking your freezer and cupboards with salmon, tilapia, haddock, sablefish (also known as black cod), herring, and sardines. Most people have a tendency to overcook fish. Measure the thickest part and cook 10 minutes per inch (for baking). If you are grilling or pan-frying, cook it until it simply loses its glassy look.
Nuts are another staple of the Mediterranean diet. Like olive oil, they contain unsaturated fatty acids, as well as contain beneficial omega-3 fatty acids. Nuts that can be consumed include the ones that come from trees, such as walnuts and pecans. Because even these nuts are high in calories, they should be eaten in moderation–only an ounce or two a day. Whenever possible, opt for unsalted nuts, and avoid candied nuts, since they’re high in sugar.
The Mediterranean Sea contains a variety of fish that is a healthy source of proteins. Oily fish like mackerel, tuna, sardines, salmon and anchovies contain eicosapentaneoic acid and docosahexaneoic acid, omega-3 fatty acids that lessen the risk of cardiovascular diseases.