Modified Mediterranean Diet for Weight Loss!
Best Tips for Healthy Yet Tasty Mediterranean Diet
Mediterranean food may force you to think about the delicious Italian pasta and pizzas, but trust us this is not what you get in a Mediterranean diet. A true Mediterranean diet is all about hearty grains, olive oil, seafood, vegetable fruits and other items that can help your body fight against cognitive decline, diabetes, cancer, and heart disorders. This diet is worth trying, exchanging pasta and pepperoni for avocado and fish. Yes, it’s a little difficult, but leads to the path of longer and healthier life.
Mediterranean Diet - A Brief Introduction
The history of this Diet comes from the social patterns, eating habits and lifestyle of the Spain, Turkey, Greece and Southern Italy. The diet isn’t just about living and enjoying tasty food and drinks, but it is also about a sustainable and realistic way of staying healthy and fighting against serious diseases.
It was always known as the healthiest diet to man for thousand years. People living here on the Mediterranean coast has kept themselves indulged in this diet of high- fibers, proteins, fats, vegetables, fruits and locally made wine for decades. Apart from a healthy and slim body, this diet has earned the reputation of protection you from various diseases.
It started from Italy almost a decade ago and extended to Spain Greece and regions of the Mediterranean. Now, the diet is famous all around the world for boosting a healthy lifestyle. Even the doctors from the Howard University claims Mediterranean food style as a healthy option to lose weight and stay safe from diseases.
Benefits of Following Mediterranean Diet
Traditional, this is all about vegetable fruits, olive oil, nuts and fishes in huge quantity. It also includes physical exercises and helps you to reduce diabetes, Alzheimer’s and Parkinson’s diseases, cancer and heart disorders.
Prevents Strokes and heart Diseases: Red meat, processed food, refined bread and not included in Mediterranean Diet because of their strong influence in hard diseases. Also, ignore hard liquor and opt for red wine.
Keeps You Agile: The diet helps you gain nutrients that can reduce the risk of muscle weakness and frailty by almost 70%.
Long-life: It assures prevents you from cancer and heart diseases and also reduces the risk of death by at least 20%.
Reduced Risk of Parkinson’s Disease: The Diet also contains antioxidants that protect your cell from undergoing oxidative stress, preventing you from the risks of Parkinson’s Diseases.
Prevention From Alzheimer’s: According to the researchers, this diet also helps your body improve blood sugar and cholesterol, which are the two crucial factor that reduces the risk of dementia and Alzheimer’s Disease.
Prevents You From Type 2 Diabetes: Mediterranean foods are rich in fiber that slows down the digestion process and restricts huge swings in your blood sugar.
Mediterranean Diet - Myths and Facts
As mentioned earlier, this diet comes with a plethora of benefits, but there are still questions about how to take the maximum advantage of this lifestyle to lead a healthy life. Here are some facts and myths about the diet that can help you decide whether you want to switch your current diet chart or not.
Myth: Mediterranean Diet is expensive.
Fact: This diet includes whole grains, beans, lentils and mostly plants, which is much less expensive than processed and packaged food items.
Myth: One glass of wine for good heart means a glass three times a day.
Fact: According to the diet, one glass of red wine for women and two glasses of red wine for men is great for a healthy life. But drinking too much of it does an opposite effect. More than two glass of fine can always prove bad for your heart.
Myth: Mediterranean Diet = Large Bowl of pasta and bread
Fact: Mediterranean do not load their plate with pasta and bread. Instead, their plate consists of a small amount of pasta (normally half or 1 cup), vegetables, grass fed meat, small fishes, salad and hardly a slice of bread.
Myth: It’s all about food
Fact: yes, food plays a major role in the diet, but you also not overlook the other aspects of Mediterranean lifestyle. Unlike most of us, people of this region does not sit with a television or eat quickly. They relax and enjoy their food with others and also involve themselves in physical activities.
Myth: Vegetable oils are same, so you can pick up any.
Fact: Not always. Previously, “cold-pressed oils” like peanut oil and extra virgin oil were used because they are loaded with monounsaturated fats and are also not made by using heat and chemicals. Other vegetable oils like safflower oil, cottonseed oil, canola oil, corn oil, sunflower oil and soybean oil are industrially manufactured and might contain toxic solvent and heat. Some nutritionist also feels that industrially processed oils can prove harmful and hence, recommends everyone to use extra virgin olive oil or peanut oil.
Your Modified Mediterranean Meal Plan
Breakfast: Cereals with soy nuts and fruits. Calories- 326, Carbohydrate- 55
Lunch: Salmon stuffed with feta and spinach Calories- 553, carbohydrate- 59g
Afternoon Snack: Fresh vegetables and hummus Calories- 187, Carbohydrate- 26
Dinner: Chickpea salad with tomato and mozzarella Calories- 363, Carbohydrate- 56g
Evening Snack: Greek yogurt Calories- 185, Carbohydrate- 17g
Tips To a Healthy Yet Tasty Mediterranean Diet
- Bored with normal vegetables, opt for vegetable salads, soups and sandwiches.
- Use extra virgin olive oil on your food and it can add its healthy properties and the rich fruit flavor. You can cook with this oil or can add it to your salads for an enriched taste and flavor.
- Use tomatoes in your dishes. Tomato adds a tangy flavor and is also rich in the antioxidant called lycopene. You can also use it to make sauces for your pasta and soup.
- Add garlic to your simple dish and load it with rich flavor and other health promoting compounds. Garlic includes selenium, phosphorus, potassium, vitamin c and most importantly allicin.
- You can also add a small amount of cheese and yogurt to your meal to make is a little flavorful.
- Add herbs instead of salt to enhance the flavor of your dish.
- Also, enjoy a glass of wine with your dinner and lunch.
There are more fun ways to spice up your diet meal, use these simple tricks or try something of your own. If you are also planning to consider a dietary supplement with this meal plan, opt for Phenq. It is popular, trustworthy, has been into the market for long, no side effects and also offers 60 days money back guarantee. For more details, you can also pay a Visit to Our Phenq review Page.