Many people are able to successfully lose weight by going on a diet. However, studies have shown that most dieters end up regaining the weight within five years. The majority of diets do not work because they are not meant to be maintained for a long period of time. If a person wants to maintain his weight loss, he will have to make a permanent change in his eating habits.
The Mediterranean diet plan is a diet that helps people lose weight and keep it off for the rest of their life. This diet also has been shown to reduce the risk of heart disease, cancer, Alzheimer's disease and Parkinson's disease. Below are some tips on following the Mediterranean diet:
Eat vegetables, fruits legumes and nuts
Vegetables, fruits, and legumes should be eaten with every meal. These types of foods are rich in antioxidants, which help protect against cancer. A person should also eat a handful of nuts every day. Nuts are high in monounsaturated fat, which is one of the good fats. Monounsaturated fat can help lower LDL (bad cholesterol) and total cholesterol. However, people should avoid nuts that are candied or heavily salted.
Fish is rich in omega 3 fatty acids, which are a type of polyunsaturated fat. Omega 3 fatty acids have been shown to lower triglycerides, cholesterol and prevent blood-clots from forming. There have also been numerous studies done to confirm that omega 3 fatty acids can potentially help prevent heart disease. Experts recommend getting two to three servings of fish per week. Fish is the best source of omega 3 fatty acids.
Cooking with olive oil and herbs
People are strongly advised to cook with olive oil and herbs while following the Mediterranean diet. Olive oil and herbs are a great alternative to butter. Additionally, the Mediterranean diet places a lot of emphasis on the consumption of healthy fats. Olive oil is rich in monounsaturated fat.
Wine in moderation
The consumption of alcohol remains controversial. Many believe that it should be avoided completely because it poses too many health risks. However, the Mediterranean diet encourages moderate wine consumption. Researchers have found that wine can potentially reduce the risk of heart disease.
Again, the key is moderation. Men should not drink more than two glasses of wine per day. Women should only have one glass per day. Drinking more than the recommended amount of wine will counteract any of the health benefits of it. Additionally, people should consult with their doctor before they start drinking wine. Grape juice is a great alternative to wine.
The Mediterranean diet helps promote and maintain weight loss. It also helps protect against heart disease, cancer and numerous other illnesses.
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