Here its principles.
Low-calorie Mediterranean diet promotes weight loss and reduces the risk of cardiovascular disease in patients with obesity and metabolic syndrome. To such conclusion Spanish scientists, says MedicalXpress.
The Mediterranean diet – not cheap, but it is the most balanced type of food.
It’s hard to believe that meals rich in carbohydrates, olive oil, lots of oily fish and red wine can help to lose weight and maintain health.
Recall that the Mediterranean diet consists mainly of seafood and fish, plenty of fresh vegetables and fruits, legumes, nuts, seeds, pasta and bread from whole wheat flour.
Distrust of the Mediterranean diet have helped to dispel numerous studies. To date, adhere to Victoria Beckham, Jennifer aniston, Cameron Diaz and others.
For example, a study by Spanish scientists, which covered more than 600 patients aged 55 to 75 years. They all had signs of obesity and metabolic syndrome.
In the experiment, some participants were put on a Mediterranean diet, they are also actively involved in sports. In the end, 33,7% of patients after a year lost at least 5% of baseline body weight. They have also significantly improved glucose uptake.
Good news is that the Mediterranean diet allows you to lose weight and not gain it back.
These are the main principles of the Mediterranean diet:
- 1) Every day to eat a portion of rice, bulgur, pasta from durum wheat, whole-wheat bread or low-calorie cereals.
- 2) the Products from the first paragraph should be combined with vegetables and fruits, nuts and seeds, dried fruit and olive oil.
- 3) Each day you need to eat cheeses and dairy products.
- 4) at least 1 time a week on your Desk should be seafood, lean meats, poultry, potatoes, eggs. A maximum of 6 times.
- 5) Red meat and sweets should be limited to 1 times a week.
As you can see, the core of the Mediterranean diet are complex “slow” carbs.
Dishes are generously flavored with olive oil, it is useful not only for digestion but also for skin.
Diet rich in proteins and should be fill with lemon juice and spices. In the menu enough fruits and vegetables. According to this type of food, a day should eat no less than 8 servings of various foods. 3 servings of fresh fruit.
It is very important to avoid red meat, it is replaced with lean poultry and seafood. In addition to salt, should meals season with spices and herbs.
One of the main advantages of the Mediterranean diet in a day you can drink up to 2 glasses a quality dry red wine.
Your meals a little closer to the Mediterranean diet? How it affects your health?