Since history began, those living near the Mediterranean coast have always enjoyed a healthy lifestyle, including leisurely dining, plenty of exercise, and a diet rich in plant foods and healthy fats. This is the reason why only few of them got sick. Mediterranean diet is one of the most popular diet to lose weight all over the world.
The diet mainly consists of plant diet. As a weight loss plan, it is easy to follow. These guidelines in eating should help you live the Mediterranean way.
Eat lots of vegetables. Eat the egg white omelet stuffed with your favorite veggies in the morning. For lunch and dinner, stuff your plate with vegetables. Eat them fresh with a sprinkle of extra virgin olive oil and a sprinkle of crumbled feta. Or have your vegetables fried with garlic and olive oil.
Eat less meat and consume more seafood. If you can’t stay away from eating meats, choose lean cuts and have it less often. The food will be healthier if they get cook by roasting, baking, broiling or grilling. Don’t forget to eat seafood at least twice a week. Salmon, herring, and sardines can give you omega-3 fatty acids that you need to stay healthily. Shellfish like mussels, oysters, and clams helps us to heart and brain healthy include it on your diet.
Cook more vegetarian meals. At least one night a week make a meal, centering on beans, lentils, or other legumes rather than meat. Meatless dishes that include vegetables and whole grains such as vegetarian chili should be partnered with brown rice.
Use more plant oils in your food. Include healthy plant oil daily in your diet especially extra-virgin olive oil. Use plant oils, instead of butter, margarine, and creamy salad dressing.
Consume more fruit. Eat it while eating your meals or as a between meal snack. Fresh fruit is the best dessert. Stay away from cookies, cakes, and ice cream for special occasions.
Eat more nuts and seeds. These provide a healthy source of protein and are high in fiber and other nutrients that include folate, magnesium, and iron. Drizzle nuts and seeds on your yogurt or salad. Stay away from salted nuts.
Don’t forget about dairy products. Eat plain unsweetened yogurt. Add some fruits to sweeten it naturally. Greek yogurt has extra protein and creamy texture so try it. Additionally, eat a variety of cheeses in small amounts.
Eat whole grains. Packed with nutrients, fiber and protein, whole grains have healthy carbohydrates that has much benefit for the body. Some of the popular Mediterranean whole grains comprise of barley, brown rice, bulgur, whole wheat couscous, quinoa, and farro. These grains are ideal for making salads and side dishes.