Losing weight with the Mediterranean diet

1. Have you ever been on holiday in Greece, Italy or Spain? Put the healthy diet of these Mediterranean countries on the table: lots of legumes, olive oil and fish, a glass of red wine. That is not only good, you also lose weight and would have less chance of cardiovascular disease and maybe even Alzheimer's.

In the early 1960s, several studies showed that people living around the Mediterranean were less likely to develop cancer, diabetes, cardiovascular disease, and Alzheimer's and Parkinson's disease. This was due to their healthy lifestyle: they were relaxed, took the time to eat, often grew their own vegetables and herbs, had a lot of exercise, and they ate very healthy. Thus the â € Mediterranean dietâ € ™ was born. Nowadays the Greeks, Italians and Spaniards also eat too much fast food and too little fiber and fruit. So they too would do well to re-embrace the traditional Mediterranean diet. What does the diet consist of?

1. Actually it is not a diet at all. It is a healthy and pleasant way to live. Rule one is: exercise more, every day. And we're not just talking about half an hour of fitness or jogging, but also about walking, cycling and taking the stairs more often. Furthermore, the Mediterranean diet has all the elements of a healthy diet, plus a dash of fragrant olive oil and a glass of red wine. The vast majority of what you eat every day consists of plant foods, such as fruits and vegetables, whole grains, beans, nuts and vegetable oils. Butter or margarine for frying is replaced by olive oil and salad dressings with mayonnaise are giving way to oil and lemon juice based dressings. Instead of salt, fresh herbs add flavor to dishes. Red meat? Not more than once a week, preferably less. Poultry at least twice a week and fish at least twice a week.

2. Actually it is not a diet at all. It is a healthy and pleasant way to live. Rule one is: exercise more, every day. And we're not just talking about half an hour of fitness or jogging, but also about walking, cycling and taking the stairs more often. Furthermore, the Mediterranean diet has all the elements of a healthy diet, plus a dash of fragrant olive oil and a glass of red wine. The vast majority of what you eat every day consists of plant foods, such as fruits and vegetables, whole grains, beans, nuts and vegetable oils. Butter or margarine for frying is replaced by olive oil and salad dressings with mayonnaise are giving way to dressings based on oil and lemon juice. Instead of salt, fresh herbs add flavor to dishes. Red meat? Not more than once a week, preferably less. Poultry at least twice a week and fish at least twice a week.

Naturally vegetable

1. A traditional Mediterranean diet is high in fruits, vegetables, pasta and rice. The Greeks, for example, eat very little red meat, but eat fruits and vegetables that are rich in antioxidants about nine times a day. These antioxidants trap dangerous molecules (free radicals) and make them harmless. With this, antioxidants counteract the aging of all cells that make up the body, and thus also many degenerative disorders. Nuts are also indispensable in the Mediterranean diet. Although they are rich in fats (about 80 percent of their calories come from fat), they are mainly unsaturated and therefore healthy. Since nuts provide quite a lot of calories, you shouldn't eat tons of them; a handful a day is sufficient. And do not choose nuts with a sugar or honey layer or with a lot of salt, just pure natural. Although you'll see white bread and white pasta pretty much everywhere in Mediterranean countries, the grain products of the Mediterranean diet are made from whole grains and contain very little unhealthy trans fats. The bread is not spread with butter or margarine or topped with cheese and meat products, which contain saturated and trans fats. Bread is usually eaten 'bare' or drizzled with olive oil.

2. A traditional Mediterranean diet is high in fruits, vegetables, pasta and rice. The Greeks, for example, eat very little red meat, but eat fruits and vegetables that are rich in antioxidants about nine times a day. These antioxidants trap dangerous molecules (free radicals) and make them harmless. With this, antioxidants counteract the aging of all cells that make up the body, and therefore also many degenerative disorders. Nuts are also indispensable in the Mediterranean diet. Although they are rich in fats (about 80 percent of their calories come from fat), they are mainly unsaturated and therefore healthy. Because nuts provide quite a lot of calories, you shouldn't eat tons of them; a handful a day is sufficient. And do not choose nuts with a sugar or honey layer or with a lot of salt, just pure natural. Although you'll see white bread and white pasta pretty much everywhere in Mediterranean countries, the grain products of the Mediterranean diet are made from whole grains and contain very little unhealthy trans fats. The bread is not spread with butter or margarine or topped with cheese and meat products, which contain saturated and trans fats. Bread is usually eaten 'bare' or drizzled with a little olive oil.

Good fat

1. The Mediterranean diet does not focus on less fat, but on eating less unhealthy and more healthy fats. No saturated and trans fats, as they increase the risk of cardiovascular disease. Olive oil is the main source of fat in this diet; it is rich in monounsaturated fat, which helps lower bad LDL cholesterol (which forms plaque in blood vessels). Extra virgin and virgin olive oil are the least processed and contain the most antioxidants. Both monounsaturated and polyunsaturated fats (in other vegetable oils and some nuts) contain the healthy linolenic acid (an omega 3 fatty acid). Omega 3 fatty acids reduce triglycerides in the blood, help prevent blood clots, reduce the risk of a sudden heart attack, keep blood vessels healthy, and help balance blood pressure. Avocados are high in omega 3 fatty acids, as well as fatty fish such as mackerel, herring, sardines, trout, tuna and salmon are rich in these. That's why the Mediterranean diet is high in fish!

To your health

1. How healthy or unhealthy alcohol is has been debated for years and alcohol consumption is generally discouraged. A pity, because although drinking too much is certainly unhealthy, according to some researchers, moderate alcohol consumption can indeed reduce the risk of cardiovascular disease. Those who follow the Mediterranean diet should therefore drink red wine in moderation: women are allowed one glass a day (just like men over 65) and men under 65 can drink two glasses a day. No more than that, otherwise you increase the risk of various diseases, including some types of cancer. Those who find it difficult to limit themselves to one or two glasses, have a family history of alcohol addiction, or have heart or liver disease, should avoid drinking alcohol at all. And keep in mind that some people get migraines from drinking red wine.

The benefits

1. Research has shown that the traditional Mediterranean diet reduces the risk of cardiovascular disease. In fact, a recent analysis of more than 1.5 million healthy adults showed a link between healthy Mediterranean diet and a reduced risk of cardiovascular, cancer and cancer mortality, Parkinson's disease and reduced risk of death from cardiovascular disease. Alzheimer's. It is therefore not surprising that many doctors and major health organizations recommend healthy adults to follow a Mediterranean diet to prevent chronic diseases.

Losing weight with the Mediterranean diet

1. Also with the Mediterranean diet you have to watch your calories. Eating handfuls of super healthy nuts and olive oil-soaked overcuts will keep you from losing weight. But this way of eating makes it a lot easier to maintain a healthy weight. Vegetables, fruits, wholemeal products and legumes contain a lot of fiber, which ensures a long-lasting feeling of fullness. The proteins in fish and poultry also make you feel full. Moreover, the diet does not contain 'fast' sugars, such as can be found in white bread, biscuits, cakes, soft drinks and sweets. Those sugars cause a spike in blood glucose, which gives you an extra energetic feeling. But that peak drops very quickly, causing you to have an extra need for sugar and start snacking. A