The Mediterranean diet is based on the consumption of fresh and natural foods such as olive oil, fruits, vegetables, legumes, nuts, vinegar, cereals, fish, milk and cheese, and it is necessary to avoid industrialized products such as cold cuts, frozen and prefabricated foods.
This diet is really a type of food that helps change your lifestyle, and you don’t always need to reduce calories to help you lose weight, which naturally helps improve metabolism and promote weight management.
To change the Mediterranean diet, you need to change the diet as follows:
The food should be proportional to the base of natural products, mainly of plant origin such as olive oil, brown rice, soybeans, eggs and milk.
The elimination of industrialized products will help reduce the production of toxins in the body, reduce inflammation and combat water retention, naturally helping to reduce swelling.
Fish should be consumed at least 3 times a week, but it is full of proteins and fats like omega-3, which acts as an anti-inflammatory, helping to relieve joint pain, improve blood circulation, increase blood cholesterol and reduce disease and prevent heart disease Enjoy the benefits of eating omega-3-rich foods.
Olive oil and vegetable oils such as canola oil and linoleum oil are rich in heart fats, helping to control cholesterol and prevent cardiovascular disease, to obtain the benefits olive oil should be added to food lists, consuming a maximum of 2 tablespoons a day. .
Other sources of good fat areunas and nuts such as man, nuts, almonds and hazelnuts, which should be consumed 1 to 2 servings daily. See how the best olive oil is accepted.
The Mediterranean diet is rich in healthy foods including: cereals such as antennae, centenium and barley; brown rice Full file; and whole-grain breads, rich in fiber, vitamins and minerals that improve body function, combat tension and reduce the absorption of sugars and fats in the gut.
In addition, they are also rich in protein-rich cereals such as beans, soybeans and chickpeas, which also help strengthen muscles and improve metabolism.
The increase in the consumption of fruits and vegetables is very important in this diet, providing fiber, vitamins and minerals to the body, causing a greater feeling of satiety and favoring weight loss. View receipts from 7 detox panels to reduce weight and debug the body.
To improve diet and reduce fat consumption, it is important to prefer the use of decreed milk, natural yogurt and white products such as ricotta and cottage, using versions of low-fat products, always having the attention of reading nutrition. Label.
Drinking 30 cc of wine a day has been shown to support heart health, due to its high content of polyphenols such as resveratrol, a substance rich in antioxidants that helps care for blood vessels. It should be drunk in moderation of excess alcohol with negative health effects.
The suite is indicated by a 3-day Mediterranean diet menu
This menu should preferably be prepared with vegetables and fresh fruit, it is also important to add one bowl to the olive oil accepted on the plate and another on stage. See more weight loss tips on: Workouts and diet to lose weight in 1 week.
The Mediterranean diet is not only a diet for weight loss, but a way of life that is present in the countries surrounding the Mediterranean Sea. Its main health benefits:
To lead the lifestyle of the Mediterranean diet it is necessary to consume daily fruits and foods of vegetable origin, fresh, raw, seasonal and preferably locally produced, if it is better to buy them in small markets or fruit shops.