Maintaining a healthy weight is important not merely to look healthy but to protect the body against a host of Non-Communicable Diseases, such as coronary artery disease, high blood pressure, osteoarthritis, and Type-2 diabetes. There is plenty of evidence to show that the Mediterranean diet creates a protective effect on the human body, boosting the immune system, improving the way the body processes nutrients, building muscle and bone tissue, neutralizing free radicals, and generally improving the quality of life.
More than 93.3 million adults in America suffer from obesity, and from the risks leading to heart disease, diabetes, arthritis, high blood pressure, kidney stones, sleep apnea, and asthma. Food habits are a very important part of the process of reversing high fat levels in your body, and the Mediterranean Diet is perhaps your best antidote to an obese life. The Mediterranean Diet has been frequently rated as the best diet for a range of medical conditions associated with obesity. It is also considered the best overall diet by clinical nutritionists because of its emphasis on plant based lean proteins, whole grains, fruits, nuts, seeds, seafood, and olive oil as the primary source of fat.
The Mediterranean diet, on the other hand, recommends a steady dose of fresh fruits and vegetables, olive oil and whole grain cereals, and completely steers clear of trans-fats, saturated fats, processed meats, dairy, and refined sugars.
Avoid salt completely. Use herbs and seasonings instead. Sea foods, which are rich in omega-3 fatty acids, are to be consumed at least 3 times a week. Fat-free dairy products may be consumed a few times a week.
Picture a delicious sample Mediterranean breakfast: Plain old oatmeal and fat-free milk. Only this time you mix raisins, almonds, brown sugar, flax seeds, and berries. Snack on walnuts, zero-fat Greek yogurt, and dried figs. Chomp down on apples, bananas, and gulp Starbucks soy latte at the same time. That’s the weight losing Mediterranean meal plan for your day. Does that sound exciting?
Mediterranean recommendations are fairly straightforward. The goal is to eliminate the presence of disease promoting Western foods, unprocessed foods, salt, sugar, and LDL (bad cholesterol). Extra virgin olive oil, which is rich in HDL (good cholesterol), which counters the build-up of bad cholesterol in your arteries, and keeps your heart passages unclogged, is one of the main sources of fat. Seafood, particularly, salmon, tuna, halibut, shrimp, and flounder, are your chief sources of protein. Vegetarian sources of protein include tofu and tempeh. Beans, peas, and lentils, make up the rest of your lean protein.
Check this page for many more options, lean yet mouthwatering meal plans, recipes, diet charts, nutrient values, and recommended exercises. The Mediterranean Nutritionist provides the most authentic information on how the Mediterranean diet can help reduce bad cholesterols in your body and help you lose weight. Start exploring now!