Tips for Health

12 Basic Rules to Lose Weight with a Mediterranean Diet

By on February 9, 2012 in Dieting with 0 Comments

Mediterranean diet involves food low in bad fats, but rich in nutrients and essential fats for healthy living. This lifestyle can help you lose weight and be healthy.

Mediterranean diet has been extensively studied by experts from around the world, and the results show that this is an effective diet to maintain body weight within normal limits.

Studies show that unbalanced diet raises the risk of heart diseases by 30%, and 20% of such patients may suffer a stroke.

To maintain a healthy lifestyle and to cut down the flab, you must makeĀ  permanent changes in your daily diet and adopt a balanced diet. In this way, your health will not suffer and you will be pleased to have that long desired silhouette.

Mediterranean diet refers to a lifestyle that takes care of your body. It uses vegetable-based dishes, vegetables, whole grains, fruits, nuts, seeds, olive oil, fish and occasionally chicken. The use of red meat is rare. All these foods are used fresh, unrefined and unprocessed.

Here are the basic rules recommended if you want to lose weight, eating healthy:

1. Consume extra virgin olive oil!

Replace margarine, butter, mayonnaise and commercial salad with olive oil. It is rich in mono-non-saturated fats which is good for the cardiovascular system, and antioxidants.

2. Limit alcohol consumption!

Alcohol should not be consumed in excess. For example, a glass of red wine is fine at the dinner, but try not to increase the consumption.

3. Increase consumption of vegetables!

If you want to get the protective effects of the Mediterranean diet, increased consumption of raw or cooked vegetables very simply. Warning! Potatoes do not count the account, ie if you eat 2-3 times per day carofi you will receive all necessary nutrients.

4. Increase consumption of fruit!

Mediterranean diet involves high consumption of fresh fruit. So do not hesitate to include in your diet more fruits, as varied in color.

5. Increase the consumption of vegetables!

Eat legumes such as soybeans, peas, beans, chickpeas and lentils every day.

6. Eat only whole grains and bread!

Mediterranean diet allows consumption of cereals, but only the whole. Also, you can have wholemeal bread or pasta as part of your meals.

7. Eat raw nuts and seeds!

Walnuts, almonds, pistachios, pumpkin seeds, sunflower seeds, Brazil nuts and cashew nuts are recommended to be consumed several times a week. They contain valuable nutrientsand good fats.

8. Eat fish and limit the consumption of red meat!

It is recommended to eat fish 2-3 times per week, and limit eating other types meatĀ  (beef, pork, chicken).

9. Rarely consume dairy, meat and eggs!

Animal products are high in saturated fats that block arteries, affecting blood flow.

10. No cold or smoked meats!

Smoked sausage and are not part of the Mediterranean regime, they are rarely eaten.

11. Less cakes and sweets

Commercial cakes and sweets should be eaten only occasionally.

12. Consume many herbs

You should often eat fresh and dried spices like basil, cilantro, mint, oregano, parsley, sage, dill, savory, thyme and rosemary.

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