Mediterranean diet for weight loss

Mediterranean diet and health

We all know how important health is fruits and vegetables, although most of us never seem to eat enough.

Research from Spain shows that dietary patterns associated with high intake of fruits and vegetables in Mediterranean populations have great benefits to not only lose weight but to maintain weight loss.

The study analyzed the associations between fruit and vegetable consumption and weight gain during a period of 10 years in an adult Mediterranean population and found that increased consumption of fruits and vegetables was linked with a significantly reduced risk of increased average weight (3.41 kg) over 10 years. The researchers concluded that dietary patterns associated with high intake of fruits and vegetables in Mediterranean populations may reduce long-term risk of obesity among adults. Therefore, strategies to increase consumption of fruits and vegetables should be promoted more to prevent and control overweight and obesity.

The Mediterranean diet

Most of us know the main components of the Mediterranean diet of fruits and vegetables, but for those who are not aware we remind the following about the Mediterranean diet:

  • Eating a generous amount of fruits and vegetables
  • Eat healthy fats like olive oil (monounsaturated fat that helps lower LDL cholesterol)
  • Eat small portions of nuts (they also have monounsaturated and polyunsaturated).
  • Consuming wine in moderation. Red wine reduces the clotting ability of blood, and also contains antioxidants, but should be consumed in moderation. This means no more than half a glass of wine a day for women (or men over 65 years), and no more than a glass of wine a day for men younger than 65 years.
  • Eat very little red meat
  • Eating fish regularly

In fact, many diets "healthy" these days recommend the above. For many it is amazing to have to get used to the idea of ​​eating raw nuts and oils such as healthy foods, but today we know all about that fat you choose to consume in your diet are the healthiest possible, and not as Modes of the low-fat diets of the 90.

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