Diet
Mediterranean diet to lose weight, the history and traditions of the diet in the Mediterranean countries in eating come from the history, patterns, and societies of the region surrounding southern Italy, Greece, Turkey, and Spain. The diet of the Mediterranean countries is very tasty, and it has many ways to eat, drink, and live, but there are also some foods. Which protects against many diseases, and has some benefits such as losing weight, for example.
The Mediterranean diet to lose weight has always been one of the most healthy meals known to man, but it is also not like any diet or even a way of eating, it is really a way of life.
Because people who have lived along the Mediterranean coast for thousands of years have indulged in a diet rich in fiber from fruits and vegetables, including high-quality fats and proteins, and this diet has many important benefits, including disease prevention or even an ideal weight.
What did the Mediterranean diet look like?
The diet began in Italy thousands of years ago and spread to Greece, Spain, and other regions around the Mediterranean.
This diet has now succeeded all over the world, in order to promote health and longevity, while it was always present, even before it was put in books and studies, and the diet really seemed to take over the world in the nineties, when a doctor presented, in Harvard University This diet is useful for improving heart health, losing weight quickly, and also making it easier to cleanse the body and get rid of other health problems.
Is the Mediterranean diet good for you?
In 2013 AD, a historical study of more than 7,000 people from Spain was published, and the study subjects were divided into three groups, those that receive advice about following a Mediterranean diet, getting virgin olive oil, and also delivering nuts to their homes, and in the group. Third, get advice on following a low-fat diet.
The study found that those who ate a Mediterranean diet supplemented with olive oil were less likely to die of a heart attack, stroke, or death from cardiovascular disease than those who ate a low-fat diet.
What are the health benefits of the Mediterranean diet?
Many nutritionists consider the Mediterranean diet to lose weight as one of the most heart-healthy eating methods, as the Mediterranean diet is loaded with anti-inflammatory foods.
It also depends on plants and healthy fats, and a lot of research has been based that this diet greatly protects the development of the heart, metabolic complications, depression, cancer, diabetes, obesity, dementia, and Alzheimer's disease.
It may occur to your mind and some people wonder why people in the Mediterranean region seem so happy, and that is because they are in good health, and that is due to their lifestyle and an ideal diet.
What are the most important foods in the Mediterranean diet?
- Spinach, kale, eggplant, cauliflower, tomato, fennel.
- olive oil.
- Nuts, seeds, almonds, sesame seeds.
- Legumes, beans, lentils, and chickpeas.
- Herbs and spices.
- Eat fish and seafood at least twice a week.
Ingredients of the Mediterranean diet:
- Olive oil is the main source of fats.
- This diet calls for eating fresh and organic fruits, vegetables, legumes, and nuts while keeping away from canned and processed foods.
- Whole grain pasta, rice, and bread are part of the daily diet. Conversely, this diet calls for avoiding processed white flour and its products.
- It is preferred to legalize the consumption of dairy products. Note that the preferred options in this area include: Greek yogurt, goat, and sheep milk products.
- This diet is recommended to eat fish in abundance, and at the rate of at least two servings of fresh fish per week, in order to obtain the benefits of "omega-3" fatty acids.
- This diet calls for moderation in consuming red meat, provided that it comes from livestock fed on grass.
- Thyme, rosemary, bay leaves, basil, anise, garlic, and pepper are widely used in Mediterranean dishes, due to the richness of the mentioned herbs and spices with healthy antioxidants. In this context, half a teaspoon of dried thyme contains antioxidants equivalent to those found in three cups of spinach!
- This diet limits the use of sugar and replaces fresh fruits with processed sweets.
Benefits of the Mediterranean diet:
1. Maintaining weight,
being healthy fats and protein in this diet, keep the level of sugar in the
blood moderate, and thus they limit the appetite for food.
2. Maintaining a healthy
heart, as the elements of this diet reduce the risk factors for heart disease,
high levels of blood pressure, cholesterol, sugar, and triglycerides.
3. Slow down aging. Note
that studies have proven the richness of the aforementioned diet's contents
with "omega-3" fatty acids and antioxidants that delay aging.
4. Extend life. Health
data indicate a reduction in death rates from heart disease, cancer,
Parkinson's, and Alzheimer's, among those who follow this diet.
