If you are thinking about starting a Mediterranean diet program, here are some foods that you should try to include in your menu to lose weight. The Mediterranean Diet recommends eating various fruits and vegetables, cereals, legumes, nuts, seeds, beans, and fish with lean protein and healthy oils as part of the diet regimen. You should try and avoid refined carbohydrates, white sugar, salt, and fried foods as much as possible.
The dietitians of the Mediterranean recommend a wide variety of different types of food from fish, roots, seeds, nuts, legumes, and fruits and vegetables. It is believed that if you follow the guidelines of the Mediterranean diet, you will be able to prevent heart diseases and heart attacks. The Mediterranean diets are low in saturated fats, sodium, cholesterol, salt, and sugar. As mentioned, most of these diets are significantly less strict than other high-fat diets. The Mediterranean diet foods recommended are slightly less severe and aim for about five servings of fruits, vegetables, cereals, legumes, and nuts each day. This means that even though you will be eating a wide variety of different fruits, vegetables, and nuts, you should limit your fat and sodium intake.
Fruits are the most crucial part of the Mediterranean diet. The dietitian of the Mediterranean recommends eating one serving of fruits every day as a snack. It is recommended to eat dark-colored fruits like berries, lemon, orange, grapefruit, and avocado. For breakfast, you can have an olive oil or salad oil for starters, accompanied by a bowl of cereal with a little bit of skim milk or yogurt, and then add a piece of whole-grain pasta, fish, or meat to your daily protein intake. You can also have whole-grain bread, muffins, or rolls to snack on.
Olive oils, legumes, nuts, and whole-grain cereals are included in the daily intake of protein. These products are abundant in essential fatty acids, which are crucial in lowering blood cholesterol levels. By eating a well-balanced diet, you can lower rates of diabetes, heart diseases, and stroke. This is why; the Mediterranean region has some of the lowest cases of obesity and heart diseases in the world.
The foods in the Mediterranean eating pattern have very low trans-fat contents. The low-fat content of olive oil makes it the most popular ingredient in the Mediterranean diet. Other common ingredients are nuts and legumes.
Apart from fruits, vegetables, and nuts, there are some specific types of foods that you should include in your diet. One of them is broccoli. Broccoli contains rich amounts of Vitamin C and Vitamin E. Studies reveal that women who consumed at least five servings of broccoli a day had reduced breast cancer risk. Similarly, studies have shown that people with high consumption of sweet potatoes had a decreased risk of colon cancer.
Eating fish regularly is considered healthy for most people. However, researchers in the Mediterranean region have identified specific types of fish beneficial in reducing weight. It has been found that people in the Mediterranean region, who consumed at least ten servings of fish a week, had lower body mass index (BMI) compared to those people who do not eat fish at all. Moreover, eating fish also reduces blood pressure and prevents many other diseases. Therefore, if you want to lose weight, you should include fish in your Mediterranean diet plan.
Most of the Mediterranean countries have relatively low fat, low salt, and low cholesterol level. As a result, these diets provide ample health benefits. However, regular monitoring of the total intake of all the nutrients is essential. Consume only the recommended amount of each type of food, as excesses can have a negative effect.