Throughout the years we’ve been listening about the Mediterranean diet and its incredible benefits. That’s what this basically is. It is a regime in which you eat and drink like you live on the Mediterranean, and honestly, it is simply incredible. It is amazing for one simple reason, you don’t have to starve yourself, or follow strict rules which ultimately put you right back on the road to weight gain.
It is one of the simplest and best diets there is. Huge amounts of fruit and vegetables, fish, legumes, whole grain, olive oil, avocado, and nuts will help you get rid of those excess pounds and lower your chances for developing heart disease, cancer, depression or even dementia. It is not only a diet for those who want to lose weight, but also for everybody who wants to live healthily.
Fruit and vegetables
Healthy foods without starch are the essential part of this diet. You can eat five to 10 portions a day, and one portion includes one cup of fresh fruit or vegetables or half of cup of cooked.
Olives and olive oil go great with this diet due to their numerous benefits. You can eat six to eight portions a day. One portion is one tablespoon of olive oil, five olives, or eight of an avocado.
Seeds, nuts, and legumes
All three are a great source of fiber and protein. Nuts and seeds on the other hand also contain healthy fats and antioxidants. You can eat half of cup of cooked legumes two times a week, while nuts and seeds are allowed every day. However, it is not a good idea to go overboard since they are calorie-rich foods. Tablespoon of seeds or 10 to 12 walnuts will be enough.
Fish and eggs
You should eat fish two to three times a week, and an ideal portion would hand-sized. Eggs should also be an important part of the diet since they are incredibly beneficial, and they won’t raise your bad cholesterol. Red meat and poultry should be moderately consumed.
You should always go for low-calorie dairy products like yogurt or low-fat cheese because they’re great for digestive health. You can eat up to three portions a day which includes cup of milk, yogurt or 30g of cheese.
Whole grain bread
Refined carbs don’t have a lot of nutrients and they increase blood glucose levels. For that reason choose whole grain bread or pasta made from quinoa, and always prepare eat them with healthy fats and proteins.
When it comes to spices always choose the healthy variety made from herbs like sage, basil, or turmeric. They are incredibly beneficial and they are rich in antioxidants.
As we all know by now it is very important to keep hydrated. That’s why you should always carry a bottle of water with you. When it comes to coffee, try to replace it with green tea.
Always try to buy locally grown food, and stick to the seasonal. That way you’ll be able to avoid unhealthy options from big supermarkets.
Do not expect to make any drastic results when it comes to weight loss, but more importantly, all the weight you lose will be lost in a healthy way. It is non-restrictive diet, however, if your main goal is weight loss, you have to pay attention to portions.