Mediterranean Diet: A Delicious and Healthy Way to Lose Weight and Improve Health
The Mediterranean Diet encompasses plant-based foods and healthy fats. Mostly this diet contains fruits, veggies and whole grains. Since the extra virgin olive oil is the main source of increasing fat, adding this diet in your daily routine will help in lowering your risk of cardiovascular disease and other chronic conditions as well. By incorporating simple tricks in your Mediterranean lifestyle, this blog is the perfect starting point for anyone who is looking to improve their overall health. We will discuss more about the incorporation of the Mediterranean diet and the diet plan for weight loss.
Every year, many people plan to lose weight. However, most of the people fail to do so even after following their proper fitness regime and by controlling their diet too. Furthermore, genes, sleep, physical activity and your environment will also contribute to your relative body weight.
The Mediterranean Diet is a healthy approach to the healthy eating that was observed among the Ancient Greek and other cultures surrounding the Mediterranean Sea. In addition, the mediterranean diet is ranked as one of the best for improving heart health, and weight loss. Following the Mediterranean style of eating may not yield the rapid results but is a safe and sustainable eating plan that is delicious. The enormous range of delicious meals are more likely to stick with you in the long run in which you can manage your weight sustainably.
What is the Mediterranean Diet?
The Mediterranean Diet is an ancient eating pattern of the people that are surrounding the Mediterranean sea like Spain, Italy, Turkey, Portugal. It is a plant-based diet that is focused on the fresh seasonal produce, homemade meals, and being physically active. The Mediterranean diet is the healthiest way to lose weight and no foods are forbidden but foods such as whole grains, legumes, nuts and healthy oils like olive oil can be consumed on a daily basis. This pyramid base rests on being physically active and you can also consume red wine with your meal too if you desire to. If you are keen to lose weight fastly then you can also consume L-carnitine through which you will be able to lose weight and will achieve the results you desire.
Tips for Losing Weight on a Mediterranean Diet
Consuming your way towards weight loss on a mediterranean diet can be interesting and delicious, so let’s get started with these tips.
1) Incorporate all the essential nutrients
Consuming high calorie food and few anti-inflammatory foods from the Mediterranean diet is not a route for weight loss. If you consume high calorie and pro inflammatory foods with beans, fish and greens then you might undo your efforts to slim it down. Try to include as many as green veggies in your diet for weight loss.
2) Physical Activity is also Essential
A Mediterranean lifestyle also encompasses more than simply the food we consume. It is essential to include physical forms of activity such as walking, gardening and swimming. By adding this form of exercise in your mediterranean diet will enhance your chances of weight loss success even further. It is also said that an increased physical activity is added to the weight loss benefits of following a Mediterranean diet.
3) Add Foods, Not subtract them
When embarking on a mediterranean diet, it’s helpful to think about adding healthy foods other than taking these foods away. If you are starting the Mediterranean diet then the best thing you can do is to add more fruits,legumes and vegetables to your diet. Choosing veggies over junk will potentially aid weight loss.
4) Enjoying Food is Important
Another element of Mediterranean lifestyle is to gather around the table to consume with your loved ones. Eating Food with your Loved ones will also help in losing weight. According to the research, consuming food alone is related to a higher likelihood of metabolic syndrome and obesity.
5) Stay Mindful of High- Calorie Foods
Foods such as walnuts and olive oil are well known for their possible anti-inflammatory benefits but do not forget that even healthy foods can also have high calories. You may even end up gaining weight because of the extra calories, do try to stay mindful of portion sizes when consuming high-calorie foods.
6) Opt Fruit for Dessert
Fruits are low in calories and are the perfect opportunity to work in more fruit while satisfying your sweet tooth. Also, it typically provides plenty of fiber which is another boon for anyone seeking to drop more pounds.
7) Meal Plan for Mediterranean Diet
Consuming the Mediterranean diet is a way that takes some conscious intention. One means of making sure that you stick to your mediterranean diet is setting aside time to plan. Through this way, when a work lunch or weeknight dinner rolls around, you won’t be asking for something appropriate.
Mediterranean Diet for Weight Loss
A Mediterranean diet invites you to sample European, Middle Eastern sometimes all in one day. You can also try some of the Mediterranean diet-friendly recipes to jump start your weight loss goal. To help you be satisfied they are filled with fruits, veggies and whole grains. Also, they have low to moderate amounts of healthy fats and supply plenty of protein. Let’s look at he
Top recipes for the Mediterranean Diet:
1) Healthy Baked Salmon
Packed with protein and omega-3 fats, salmon is a good choice for a healthy weeknight dinner. This recipe will make the use of pantry staples that will already be on hand for a flavourful main dish that will take just 15 minutes to bake.
2) Turkish Bulgur Salad
Turkish Bulgur Salad is colourful as it is delicious. You can make a large batch to pack it for a workday lunch all week long.
3) Blueberry Almond Overnight Oats
Healthy Kitchen supplies a Mediterranean diet breakfast that is a snap to put together the night before. You can round up oats, berries and a handful of other ingredients stash in the fridge. You will wake up to a ready-to-go morning meal.
4) Skillet Chickpeas and Greens with Quinoa
This healthy vegetarian dinner combines three main categories of Mediterranean eating: Beans, Whole Grains and Veggies. A single serving will provide approx 21 grams of fiber and 28 grams of plant-based protein. Be mindful of carbohydrates. The amount in this portion is higher than what a registered nutritionist recommends. You can consider splitting a bit of this recipe with your loved ones and enjoy it as a side to keep those carbs well-maintained.
Include Strawberries
Fruit is a common theme for the desserts on a Mediterranean diet. This three-ingredient strawberry parfait offers up to the fresh strawberries infused with sweetened sour cream.
Wrapping It Up
No diet can guarantee an overnight weight loss. However, the Mediterranean diet will help you To achieve a steady loss of excess weight, if you follow it properly. You can enjoy several delicious meals and the health benefits of a trusted, flexible and plant-based diet while taking crucial steps to help your body burn excess in storing fat. A Slight Calorie,Proper Sleep and Mindfulness during the meals will enhance your chances of success. Unlike some of the restrictive diets that will dictate exactly when you have to consume, a Mediterranean eating plan will offer plenty of flexibility and freedom. When it is done right, its whole food and plant-forward methodology will offer significant benefits for weight loss.
