Mediterranean diet

Mediterranean Diet to Lose Weight

A good heart-healthy diet to adjust your weight

The diet of the Mediterranean to lose weight is a diet that in addition to helping you lose pounds, will improve your quality of life. You can incorporate the Mediterranean diet as a regular diet not only to lose weight, but also, to keep you in weight, in a healthy way.

Sometimes, the tradition is able to connect you with many of the best culinary and gastronomic customs that exist. At the end of the day, before eating more natural, without so many processed and what came to the table was quite similar to the original format that had that product.

More than a healthy diet: a lifestyle

The Mediterranean diet, one of the most heart-healthy in the world, is also a good option to lose weight. Why? Because it passes from refined flours, it gives great importance to fruits, vegetables, olive oil, pulses, fish and fresh products, seasonally. Thus, it becomes an interesting option when it comes to a healthy diet and that will set some good bases to accommodate your weight.

But the Mediterranean diet is a lifestyle. It is tranquility, it is eating slowly, it is walking and being in contact with nature and, of course, eating under those traditional precepts. Do you dare to follow this diet then? Here you will find some permitted foods and also the distribution of the pyramid.

List of allowed foods on Mediterranean diet

Vegetables with green leaves and in general.
Citrus fruits (lemon, orange, grapefruit, tangerine) and in general, preferably raw; Among the most consumed are the grapes.
Vegetables.
Dairy products.
Olive oil.
Meat of fish and white meats.
Whole grains
Dried fruits: hazelnuts, nuts, peanuts, chestnuts, almonds.
Eggs: whole 3 times a week, clear every day if desired.
Drink: water and red wine two drinks a day.

List of prohibited foods

Dairy: whole (whole milk, butter, margarine).
Cereals: based on white flours and their by-products such as pasta, white bread, pastry dough.
Sauces: mayonnaise, ketchup, mustard.
Sweets: refined, sugar.
Fritters
Processed and industrialized foods in general.

What is the nutritional pyramid of the Mediterranean diet?

This is a diet based on the selection of foods, because of its high fiber content, unsaturated fatty acids, or polyunsaturated, because of its low content of saturated fatty acids, trans fats and salt. Basically, it could be said that the Mediterranean diet bases its nutritional pyramid in the following way:

At the base are fruits, vegetables, nuts, olive oil, whole grains, spices, herbs and legumes. These should be the basis of the dishes.
On the next level you will see fish and seafood. They should be eaten at least twice a week.

They are followed by chicken, eggs and farm products. Also dairy products (always skimmed). Consume them at least once a week.
Finally, red meats and a bit of sweets. Take them from time to time.
You can do the Mediterranean diet with tranquility, since you will lose weight slowly, safely and healthily. Try it, you will see that you will be favored.

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