LOSE WEIGHT IN MEDITERRANEAN WAY

For long, Mediterranean diet that Greek, Italians or the population of any other Mediterranean country use has popularly been recognized as “the wonder diet” for longer and healthier life by nutrition experts. If you follow this dietary plan to lose weight, you may get double because this has been known to help fight against heart disease, a number of cancers, and diabetes thanks to its main use of plant foods, seafood, hearty grains, and healthy fat. 

A balanced diet of healthy fats, healthy carbohydrates, and plenty of vegetables and fruits is the core of this style.

Mediterranean diet pyramid 

Here are some points to help you get started:

Eat more whole grains.

Whole grains can help keep your blood sugar stable and lower your risk of type 2 diabetes and heart diseases. Try to eat at least one serving of whole grains at each meal.

Use plant oils.

Healthy oils include olive, canola, soy, and peanut. It has been proved olive oil helps prevent the inflammation that may cause heart disease. You can make salad or cook using these oils instead of products containing hydrogenated oils and trans fats. Just one point, avoid letting the oil smoke, because its flavor and nutrients will be damaged.

Eat more fruits and veggies.

Plate up half of your meal with vegetables or fruits. Instead of boiling veggies, try them in fresh with extra virgin olive oil, garlic, and hot pepper sauce to take its nice taste and full nutrients.

Eat more nuts and legumes.

Nuts and legumes help suppress your appetite and increase fiber intake, which contributes to regulate body weight, said Alison Coates - researcher at the University of South Australia. Nuts also prevent high cholesterol. Legumes have rich amount of fiber, healthy protein, folate magnesium and iron. Try to pick one day a week to build your meal around beans, lentils together with other vegetables.

Drink alcohol in moderation.

Moderate amounts of red wine or cocktail positively has certain health benefits for you. It is a way to cleanse the palate and lower risk of heart disease. But remember that moderation is the key. It is suggested one drink a day for women; two for men.

Eat more pizza and pasta.

That may sound not true, but typically, eating pizza and pasta in Mediterranean way is different from that Americans do. Instead, they are usually a side dish and the rest is salads, vegetables, meat and others. Further, truly Italian pies contain fewer calories and less fat. Try making one and you will see.

Eat more fish.

It is common known that fish eaters have healthier hearts than non-fish ones. Try stocking your freezer with salmon, sardines and many fish kinds. They are rich in Omega-3, fatty acids, and benefits for brain and heart health.

Shop the Mediterranean way.

Try this shopping list below to stock you kitchen with well-chosen but nutritious products:

- Extra virgin olive oil

- A variety of beans, tomatoes and vegetables

- 100 % whole wheat pasta

- Brown rice

- Fresh fruits

- Dairy products including low or nonfat milk, plain yogurt

- Ready-to-eat fresh veggies like baby carrots and bagged spinach

- Poultry, fish, eggs and seafoods.