![]() ![]() Foods & Weight Loss Effectiveness. The Promise. Delicious food that's stood the test of time and helps keep you healthy for years to come. That's at the heart of the traditional Mediterranean diet. There. You should eat fish and seafood at least twice a week. The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the year 1960. Researchers noted that these people were exceptionally healthy compared to Americans. The editors at Vegetarian Times have long been advocates of the Mediterranean diet. Excess body weight they want to lose with a low-carb Mediterranean-style diet. Reach for herbs and spices to add flavor. Red wine gets a thumbs- up, in moderation (one glass for women, one to two for men). But water is your go- to drink. Dessert is usually fruit. ![]()
Sweets and red meats are OK occasionally. Level of Effort: Low to Medium. It's a tasty diet and good for you, though you may have a learning curve at first. Limitations: Few. The Mediterranean diet allows plenty of variety and experimentation. Cooking and shopping: Simplify by planning your meals in advance; keeping pantry staples like olive oil, canned tomatoes, whole grains, pasta, and tuna on hand; and shopping for fresh produce and seafood a few times a week. You can easily grill or broil many Mediterranean diet foods. Snacks can be quick and easy, too: Grab a clementine or a handful of nuts, or dip whole wheat pita chips into hummus. Packaged foods or meals: None. The diet emphasizes fresh foods. In- person meetings: No. Exercise: Being active every day is part of the lifestyle. Does It Allow for Dietary Restrictions or Preferences? Vegetarians and vegans: Sticking with fruits, veggies, whole grains, beans, nuts, and seeds is a snap for vegetarians. If you're vegan, you'd need to skip the dairy products. Low- sodium diet: You. But it is low in saturated fat and is well within the American Heart Association. You can be creative, approach your food in a new way, and enjoy the foods you like in moderation. Costs: None beyond your shopping. ![]() ![]() ![]() Support: There are many books and online articles about the Mediterranean diet, but no official groups. What Kathleen Zelman, MPH, RD, Says: Does It Work? There. Years of research have shown that the Mediterranean Diet is one of the healthiest around. ![]() ![]() For weight loss, stick with it more than 6 months (preferably forever), get regular exercise, and watch your portions. Is It Good for Certain Conditions? This diet scores big for heart health and longevity. Studies suggest it may make you less likely to get heart disease, lower your blood pressure and cholesterol, help you manage diabetes, and help you avoid certain cancers and chronic diseases. The Final Word. Research continues to show the Mediterranean Diet, based on healthy foods and physical activity, is the best prescription for a long, healthy life. It is an excellent, enjoyable diet plan that is easy to follow, and flexible.
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June 2017
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