Mediterranean Diet The can help with belly fat loss while promoting a healthy heart according to some studies. Historically Cretans and Greeks have the longest life spans in the world and have 20% less chance of dying from coronary artery disease and 33% less chance of getting cancer than their American counter parts.
The Mediterranean Diet focuses on eating mostly complex carbohydrates, fresh vegetables, legumes, small amounts of nuts, and fruits along with healthy amounts of olive oil, cheese and yogurt on a daily basis. Fish, poultry, eggs and sweets should be eaten a few times per week. Red meat should only be eaten a few times per month and in very small amounts. At least six glasses of water should be consumed daily, and drinking a daily glass of red wine is recommended. Also, daily exercise is recommended especially walking for health.
The Mediterranean Diet does not limit fats per say instead it replaces unhealthy types of fat with olive oil which is a monounsaturated fat that can help lower LDL or bad cholesterol. This diet also allows for consumption of red wine – 5 oz per day for women and 10 oz per day for men. Red wine which is high in antioxidants can also help reduce the body’s ability to clot much in the same manner as a daily aspirin. Fish plays an important role due to the high content of omega 3 fatty acids.
When following the Mediterranean Diet aim to consume between 6 and 12 servings of vegetables and fruits per day. Enjoy whole grains, whole wheat pastas, and whole grain breads but skip the butter and opt for olive oil instead. Try lower and low fat options for milk, cheese and yogurt. Enjoy fish a few times per week and red meat only rarely. Nuts are a good snacking option.
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