The Mediterranean diet is one of the best ways to lose weight; Others for its variety and nutritious food is one of the healthiest in the whole world. At the moment it is settled like one of the forms of eating more extended and accepted in the gastronomic world due to the amount of benefits that it contributes.
This form of eating, performed in a correct way, can provide us with all the nutrients necessary for our body to acquire nutritious food, without contributing a high caloric index.
Benefits
The benefits of this diet can be seen in the short and medium term in a clear way.
- Prevention of breast and colon cancer : This is due to the ingested amounts of olive oil and omega-3 fats, as they work as cleansers of the various wastes and toxins that we carry in our body.
- Low levels of cholesterol and triglycerides : According to the Spanish Journal of Cardiology, it is proven that a correct diet based on the Mediterranean lowers the cholesterol levels that are commonly presented.
- Large amount of antioxidants : These cause us to age in a slower way and as its own description says, we fight against the own oxidation that occur in our organism. The cause of this effect are vitamins and polyphenols ingested.
- Prevention of obesity and cardiovascular diseases : The correct nutrition causes our body to adapt a way of eating from childhood that will help us not to gain weight.
- Prevention against diabetes : The current intake of carbohydrates makes our blood glucose levels constantly regulated
- Better blood flow : Alcohol is involved here, because it is scientifically proven that a glass of wine a day helps our blood flow in a much more fluid way through our arteries, remembering, always in moderation.
Nutritional information
However, when it comes to discussing the different quantities that are integrated into its composition according to the World Health Organization, their distribution would take place according to the following guidelines:
1- Carbohydrates
They correspond to 55 to 60% of our total diet, among which enter cereals such as pasta, rice or the bread itself and the great variety of vegetables we enjoy.
2- Nutrients
Already in smaller percentages, we speak of the nutrients that go from the vegetables to the fruits. Here we would highlight the great variety of cuisine we have to ingest them whether cooked or not.
3-Proteins
Like nutrients, they are at 15%. On this occasion we refer to foods such as the different types of meat that exist, eggs, and fish from our Mediterranean coasts.
4- Fats
They are the smallest part of our diet and we talk about the food that is most harmful to our body and which, of course, are more fattening like oil or butter. This is the kind of food that you have to try to avoid at all costs.
Foods that make up the diet
- Pasta : Undoubtedly one of the largest sources of carbohydrates in our day to day and that will serve us to have the most energy needed to finish the day.
- Meat : Normally chicken, turkey and beef predominate, although it is true that there is a great variety to choose from, especially lean meats.
- Fish : Thanks to the coasts that are enjoyed, fishing and its benefits are reflected in the Mediterranean dishes, especially tuna, salmon and cod, although, as we have mentioned in the meats, there is also a great variety With which it is treated.
- Vegetables and nuts : Legumes are one of the main foods of Mediterranean dishes. We also have nuts of all kinds.
- fruit : We can find everything from kiwis to bananas and melons or watermelons.
- Oil and vinegar : Essential for the realization of almost any kind of cooking known, are one of the central axes on which this type of cuisine is based. Although that yes, the use of the oil is much more extended than the vinegar.
- Came : Also as a method of cooking as well as drink, its uses are multiple in the dishes, where, as we have said, it can accompany sometimes or be part of the food.
How do you get thin?
A lot of the population thinks that following a Mediterranean diet will make you lose weight, but this does not have to be that way. It is true that it is the healthiest, yes, but that does not mean that it shows high levels of calories. So, how can we successfully lose weight following the diet of our own countries like Italy or Spain?
It should be noted that the principles established by the Health Organization and its recommended food pyramid are perfectly fulfilled and that it is not a fast process that belongs to so-called miracle or crash diets, but quite the opposite. Therefore, if you want to lose weight with this type of diet, you will have to undergo a long process, although that yes, will be healthy.
But to begin with, and in the first instance, it should be noted that the quantities of food eaten must be reasonable from the outset. No plates full to the top.
At the time of slimming we find a series of keys that will help to better organize the way of eating and that will serve as small tricks accessible and effective:
- Do not eat white bread or pastry products : This type of product are the least beneficial for our body besides containing a large concentration of saturated fats.
- Always count with breakfast : This is the most important meal of the day, and it would not be very good for our body not to perform it. When we do not eat breakfast in the morning, our body begins to use fats that were"in reserve"in order to give the necessary energy to our body. This causes us to gain weight gradually instead of losing weight as expected.
- Drink in plenty of water : This is so important that you should drink a minimum of two liters of water a day to get the desired effect.
- Routinely consume fruit : Especially and especially in the different placements of the day, that is, between hours.
- Ingest green : Here it would be advisable to prime the variety, such as salads, vegetables of different colors such as peppers.
- Doing physical activity : Last but not least, but on the contrary, since it is one of the most important keys, there is the realization of physical exercise. It will be enough with an active physical activity and besides devoting a total of 30 minutes to him daily 3 or 4 times to the week.
In addition to having all these keys to be able to lose weight, we must point out a list of forbidden foods that can not enter at any time in our diet. These are saturated fats and red meats, fried foods, sweets and pastries and other industrial sugars. Butter and margarita should also be avoided as much as possible.
Examples of Mediterranean Dieting Diet
In the following lines we leave you a practical and complete example of Mediterranean diet to successfully carry it out. Do not forget that this without physical activity will not get you to lose a few kilos. It will also help to improve blood cholesterol, triglycerides as well as glucose.
Monday
- Breakfast : Coffee with milk plus a slice of bread with olive oil and tomato.
- Midmorning : A piece of fruit.
- lunch : Lentils with grilled chicken and yogurt.
- Snack : A handful of nuts.
- Dinner : Salad with tuna and fresh cheese. Finished with a piece of fruit.
Tuesday
- Breakfast : Coffee with milk with a toast of spreads.
- Midmorning : A piece of fruit.
- lunch : Stuffed eggplants with minced meat, tomato and cheese (baked in the oven). Finished with a piece of fruit.
- Snack : Cereal bar.
- Dinner : Scrambled prawns with grilled asparagus.
Wednesday
- Breakfast : Infusion and cereals with yogurt.
- Midmorning : A handful of almonds.
- lunch : Gazpacho with grilled salmon.
- Snack : Strawberry milkshake.
- Dinner : Artichokes with ham and tortilla.
Thursday
- Breakfast : Coffee with milk and toast with jam.
- Midmorning : Orange juice with a piece of fresh cheese.
- lunch : Paella with chicken and seafood next to a salad. Finished with a piece of fruit.
- Snack : Curd with pine nuts and a splash of honey.
- Dinner : Vegetable stew with a tuna burger. Finished with a piece of fruit.
Friday
- Breakfast : Milk with cocoa and whole-grain breakfast crackers.
- Midmorning : A piece of fruit.
- lunch : Pasta with vegetables and minced meat with tomatoes. Finished with a piece of fruit.
- Snack : Cereals with yogurt.
- Dinner : Vegetable stew and a fillet of swordfish with garlic and parsley.
Saturday
- Breakfast : Cereals with milk and honey accompanied by an orange juice.
- Midmorning : Yoghurt.
- lunch : Pisto with meatballs. Finished with a piece of fruit.
- Snack : Biscotes with olive oil and ham.
- Dinner : Noodle soup with eggs filled with tuna and pink sauce. Finished with a piece of fruit.
Sunday
- Breakfast : Milk with cocoa and toast with olive oil and ham.
- Midmorning : Cereal bar.
- lunch : Potaje of chickpeas and spinach with a fillet of veal. Finished with a piece of fruit.
- Snack : Mini sandwich of cooked ham and fresh cheese.
- Dinner : Grilled zucchini with roquetas de bacalao. We finished with a yogurt.