Losing weight with Mediterranean diet
The Mediterranean diet has a unique reputation. It is the only power supply system, which in 2010 recognized by UNESCO as a national cultural heritage. Its custodians are the largest countries of the Mediterranean region, renowned for its culinary traditions: Greece, Morocco, Italy. And just recently, in December 2013, UNESCO has expanded the list of countries whose national cuisine also shares the values of the Mediterranean diet. To the list were added: Spain, Portugal, Cyprus and Croatia.
All Mediterranean cuisine based on shared values that form the basis of the Mediterranean diet as a nutrition plan. You can stick to this diet plan far away from coasts and shady groves.
Researchers from the Archieves of Neurology found that the power to the Mediterranean diet reduces the incidence of damage to the blood vessels of the brain; their colleagues from the Journal of Clinical Endocrinology and Metabolism have proved that the Mediterranean diet causes an increase concentrations in serum osteocalcin, reinforcing skeleton; and doctors of American Journal of Medicine believe, that the risk of a myocardial infarction is much lower among people who adhere a Mediterranean diet.
First popularizers of the Mediterranean diet were American doctors Ancel Keys and Walter Willett. Thanks to their efforts was overcome distrust of westerners who could not understand how the food is rich in carbohydrates, generously seasoned with olive oil and washed down with red wine, helps to not only lose weight but also to protect health.
However, numerous scientific studies have done their job: the Mediterranean diet has gained fans and by the beginning of the XXI century has become one of the most favorite meal plans around the world. The Mediterranean diet positively influences on life expectancy, reduces chance of getting Alzheimer’s, Parkinson’s disease and type 2 diabetes. Today, nutritionists also relate it to the number of three diets with the longest effect, which is not surprising because by starting comply Mediterranean diet, finish it would not be desirable.
On the Mediterranean diet is not necessary to count calories and carefully measure out the proportions of macronutrients! You can make the Mediterranean diet menu, focusing on the pyramid products.
All types of products included in the Mediterranean diet pyramid are arranged from bottom to top with decrease of their use.At its base are “slow” carbohydrates presented unrefined cereals (bulgur, brown rice, barley, millet), pasta from durum wheat, whole wheat bread. On them based Mediterranean diet. It is assumed that you will use up to 8 batches of different products of this type in the day.
Above the slow carbohydrates is located fruit (up to 3 servings per day) and vegetables (up to 6 servings per day). Olive oil in a pyramid means that it is used as the main source of lipids, where it is needed. Rich in fatty acids, olive oil not only helps avoid “clogging” by cholesterol of vessels, but also aggressively affect the long-standing body fat, so it help in weight loss and recovery is invaluable.
The Mediterranean diet is one of the well-balanced meal plan. Varied menu and no severe restrictions allow to follow it much as necessary long: While there is a desire and allows wallet.
The lower part of the pyramid representing the food that on the Mediterranean diet should be consumed daily, contains dairy foods rich in calcium (2 servings per day). Preference should be given yogurt products without additives, and low-fat fresh cheeses.
Higher in the pyramid is located resolved products, which must be consumed regularly but moderately. Marine fish is recommended to eat 5-6 times a week, lean poultry – 4 times a week; olives, dried fruit, nuts, seeds – no more than once a day. Eating potatoes and other root vegetables (parsnips, turnips) should be limited to 3 servings per week. On the Mediterranean diet is also allowed to eat from 1 to 4 eggs per week and three servings of sweets or chocolate confectionery.
At the peak of the pyramid is located the red meat. Its use is limited to 4 month portions (the portions at the same time must be small to 4 ounces of finished product).
For Mediterranean diet choose the best products of the first freshness. That can be eaten raw, is eaten raw, whole grains before cooking it is advisable to soak in water for a day and use steaming or grilling for vegetables and meat.
Five rules of the Mediterranean diet
- Іncrease to the maximum consumption of plant foods, and try to discover all its diversity. Add menu wholegrains, vegetables with fruits, legumes and nuts.
- Avoid red meat: lean poultry and fish fillets are full of resources of animal protein, but their number in the diet of the Mediterranean diet should be moderate.
- At all meals, replace cooking oils, butter, lard with olive oil of first cold pressed.
- Replace salt with spices and herbs: sodium in sufficient quantities is found in almost all plant foods, in addition, salt will come with brine and whey cheeses. Do not forget about the original advantages of the Mediterranean diet: drink quality dry red wine for lunch and dinner!
Can the Mediterranean diet help lose weight?
The Mediterranean diet is characterized by balanced diet, so medical contraindications for it does not exist. In spite of loyalty of this eating plan regarding product combinations and volume portions, the Mediterranean diet, involves the rejection of a number of dishes. This is fast food, convenience food (including ready-made sauces!), refined foods, foods with hydrogenated fats. In general, these are the products that we know not among the best.
However, anyone who has ever tried to get rid of extra pounds, knows that for weight loss is necessary to organize incoming calorie deficit: only in this case, the body begins to consume its own fat stores.
On the day the Mediterranean diet is supposed to 5 meals, 3 of which are full (breakfast, lunch, dinner) and 2 snacks. Desirable to observe between meals approximately equal intervals: as you know, the more uniform the calories come, the more uniform they are burned.
Diverse natural and physical activity such as hiking, cycling, team sports, swimming, remains an integral part of the answer to the question how to lose weight on the Mediterranean diet.
Drinking regime on the Mediterranean diet
Sanus per aquam (“health through water”)! Ancient Romans, the ancestors of the population of the Mediterranean, bequeathed to us this timeless wisdom. The Mediterranean diet does not argue with it: a simple clean drinking not aerated water is the main source of fluid, it should be consumed evenly throughout the day (at least 5 – 7 pints per day).
Of course, under the ban are soda, soft drinks and any drink containing sugar, including fruit drinks, fruit drinks and juices from the package. To freshly squeezed juices you should also treated with caution. They contain large amounts of fructose, which is without the presence of fiber, does not promote weight loss. To perceive fresh juices as beverages is impossible, because it’s more food or dessert.
Mediterranean diet with disapproval relates to the use of coffee and tea. If you cannot wake up without a cup of espresso, you must limit it one morning cup. However, ration of diet aims to provide you a permanent energy “pumping”, and perhaps the need for invigorating caffeine gradually disappear by itself
But is allowed to drink dry red wine with its most valuable flavonoids on the Mediterranean diet. On the day allowed to drink three glasses of wine for men, and two glasses for women entirely enjoying by a bouquet of drink and its combination with exquisite dishes prepared according to the rules of the Mediterranean diet.
Follow tips of the Mediterranean diet and you will lose weight necessarily.