The Mediterranean Diet Weight Loss Plan – The Mediterranean diet, a style of eating influenced largely by the Mediterranean countries‘ traditional cuisines is a method of eating. The Mediterranean diet is based on fresh foods and non-processed food including legumes, vegetables, fruits and nuts, seeds, olive oil and nuts. Also, it contains moderate amounts of poultry, eggs milk, red meat. A Mediterranean diet is one that encourages regular physical exercise and also eating meals in a group with friends.
What are the most essential foods for the Mediterranean diet?
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The Mediterranean diet consists of vegetables, fruits and whole grains, legumes, seeds, nuts and olive oil as well as other basic foods. They can be consumed in their natural, unprocessed forms. The diet includes moderate portions of poultry, fish, eggs, and dairy, and small amounts of red meat. The emphasis is to eat a wide variety of nutrient-dense foods, rather than focussing on specific nutrients or adhering to strict dietary guidelines.
What can you eat in the Mediterranean diet?
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There are no strict rules about what is not allowed in the Mediterranean diet. The Mediterranean diet generally encourages the consumption of fresh, unprocessed food items instead of highly processedand packaged foods. It limits red meat consumption and is a strong advocate of protein sources that are lean, such as fish and chicken. While there’s no definitive list of foods prohibited however, it is important to take a varied diet of nutritious food items and avoid the consumption of processed or high fat foods.
How can I begin the Mediterranean diet
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These steps will help you get started on your journey to Mediterranean Diet.
- Get your hands on Mediterranean foods in your kitchen: Make sure to stock your fridge and pantry with whole foods such as legumes, fruits and vegetables.
- It is possible to include more fruits, vegetables and other vegetables into your meals. If you want to eat a balanced diet between meals, add salads to your lunch/dinner or grab a bite of fruit from the section.
- Choose protein options that are lean Choose lean protein options: The Mediterranean diet is based on lean protein sources like fish, poultry as well as plant-based proteins like lentils and beans. These meals can be integrated into your daily meals.
- Red meats should be avoided Red meat should be avoided. The Mediterranean diet prohibits the consumption of red beef. You can substitute red meat for other proteins such as fish or plant-based meals a few days per week.
- Stay active. An active Mediterranean lifestyle is all about physical exercise. Include regular exercise like walking or biking, in your routine.
- You should eat with others. The Mediterranean diet encourages you to share meals with your friends and to enjoy every bite. Food should be an enjoyable social occasion that allows you to connect with family and friends.