It is true that there are many types of diet. Perhaps too many. But experts tell us that we must look for those that are more healthy, those who in addition to helping us go losing weight, provide us the essential nutrients. The Mediterranean diet stands as an excellent option that you can not miss.
The Mediterranean diet is rich in protein, fiber, omega-3, whole, mineral grains, vitamins and more importantly, just there are fat, flour and sugar industry. See it in detail.
Why can you help me lose weight the Mediterranean diet?
- First of all we must say that lto Mediterranean diet does not respond directly to a method to lose weight in the strict sense. It's kept very healthy eating habits where, thanks to its components and their habits, regulate our weight excluding all what can make us fat, or even get sick. Nutritionists tell us that with her, can get to lose a kilo a week.
- By this we mean that the Mediterranean diet is beneficial not only for us, but also for the whole family. In it, the basic principles of the Food Guide Pyramid recommended by the who (World Health Organization) are met.
- The benefits of the Mediterranean diet lies in his excellent contribution of healthy fats, only the monounsaturated from olive oil and fatty acids such as Omega 6.
- Excludes animal protein like red meat.
- It is the diet rich in antioxidants: fruit, nuts, vegetables and legumes...
- Excellent contribution of fiber.
- Thanks to the Mediterranean diet we can reduce our blood cholesterol, protect us from cardiovascular diseases and care for our weight thanks to this balanced supply of nutrients are excluded where the harmful fats for our organism.
Do foods constitute the Mediterranean diet?
- Vegetables, nuts as nuts, legumes, fruits like Orange, lemon, melon, apples, grapes...
- Olive oil as the main source of fat.
- The wine consumed in moderate amounts. No more than one glass a day.
- Fish such as tuna, salmon, cod...
- The pasta as a main source of carbohydrates.
- If some kind of meat consumed, this is always or chicken or Turkey well. They are lean meats.
This so balanced, varied and healthy diet, just as beneficial habits joined him. Walking daily in the Sun, thus absorbing the needed vitamin D, the importance of breakfast, eating at how relaxed and quiet family.... habits that sometimes neglect because of our obligations, and which are an essential part of our health.
Guidelines to meet the Mediterranean diet
- Must meet 5 meals a day: breakfast, lunch, meal, snack and dinner. The objective is to eat quantities balanced five times a day and never in large quantities.
- No you never prescindas breakfast, is basic to you get the necessary energy to start the day and to balance the contribution of throughout the day.
- Dispenses with the use of butter. Replace it always by olive oil.
- The dinner will be essentially based on vegetables.
- Do not you excluyas not bread, is essential to provide fiber. Select those of whole grain, being highly recommended the rye or oats.
- Spices are also highly recommended: oregano, basil, parsley,... and garlic.
- Sweets are not allowed. It replaces cow's milk by vegetable milks.
- It is advisable to also drink a small glass of wine a day, as well as two litres of water a day.
Examples of Mediterranean diet
We then give three examples of menu. The next few days you can make combinations you want knowing which foods are the healthiest in the Mediterranean diet. It is important that commas always at the same time, fruits and vegetables are always fresh. Hours, if you're feeling hungry, you can resort to the nuts such as walnuts or pistachios. Try also that fruit juices are fresh and freshly. Don't forget to eat in peace, and walk at least one hour a day.
Menu 1
Breakfast:
- Orange juice, an integral toast with honey.
Lunch:
- An Apple
Food:
- Salad of lettuce, with granada media and a splash of lemon.
- Chicken breast baked with lemon
- An infusion of green tea
Snack
- A cup of grapes
Dinner
- Sautéed spinach with shrimp
- Baked hake
- Apple juice
Menu 2
Breakfast
- A cup of oatmeal with two nuts and a plum.
Lunch
- A nonfat yogurt
Food
- Pasta with tomatoes, basil, olives salad black, and olive oil.
- Zucchini with oregano and pepper puree.
Snack
- A cup of Apple jam
Dinner
- Baked Eggplant
- A salad of lettuce and grated carrot
- An infusion of Chamomile and lemon balm
Menu 3
Breakfast
- Oat milk and an Apple
Lunch
- A toasted integral with buttered tomato.
Food
- Brown rice with mushrooms
- A salad with two slices of Orange.
Snack
- Peach juice
Dinner
- The artichoke is boiled with olive oil and a vinegar goodies.
- A spinach salad with Turkey bits and chunks of pineapple.
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