Today we have within our reach all kinds of diets, which have the function of coupling to the different lifestyles and personal preferences. However, nutritionists agree that there are some trends Which are a simple fashion and they don’t always have the adequate scientific support. Many times go on a diet becomes more like a kind of punishment, that a enjoyable and sustainable lifestyle. In a way everything eating plan leading to extreme restrictions, it is not healthy.
In such a way that we are used to seeing many fad diets come and go, however few are the trends that focus on the healthy balance. The good news is that Mediterranean diet meets all the requirements to be considered the best and more beneficial to health, not in vain has it been named by fourth consecutive year as the most recommended. It is actually much more than just a nutritional, rich and healthy guideline, is a valuable cultural heritage what encompasses a lifestyle through recipes, ways of cooking, celebrations, custom and various typical products.
The Mediterranean diet is authentic and eternal. Rather than being an on and off plan, it is an eating pattern filled with nutritional and medicinal benefits. Among its main virtues it is positioned as a great ally to reduce the risk of suffer from chronic diseases, as is the case of cardiovascular, diabetes and obesity.
The best thing is that with the Mediterranean diet, there is no need to count calories, or stick to diets of “Foods to avoid” or have to acquire expensive ingredients and difficult to acquire. Many of the most widely used Mediterranean ingredients are staple foods from the pantry, like canned tuna, canned beanscanned tomatoes olives, pasta, potatoes, onions, whole grains, natural yogurt, fruits and vegetables, nuts and seeds. Without a doubt one of his more great advantages is how easy and doable it is to follow this feeding style, full of therapeutic properties.
If you are interested in starting follow a Mediterranean diet, we introduce you five easy ways to transform your diet and eat more Mediterranean.
1. Don’t cut out carbs
Currently, the current of the low carbohydrate diets, being its greatest exponent is the ketogenic diet And although it is a trend that has gained many followers, various nutritionists agree that it is not sustainable in the long term. By reducing carbohydrate intake, we are skipping the intake of very healthy food and necessary for the proper functioning of the body; as is the case of whole grains, beans, legumes, some fruits and vegetables. Those foods contain antioxidants, fiber, vitamins, minerals and energy. Even white paste provides good quality power and of slow absorption, the Mediterranean diet promotes the consumption of pasta. Remember that the most important thing is watch the portions and avoid overcooking it, the water-soaked pasta has a higher glycemic index (which means you’ll be hungry again faster). Bet on consuming the pasta ‘Al dente’ and add abundant vegetables with olive oil. Last but not least when it comes to carbohydrates it is important choose the integral versions and watch the portions.
2. Cook with olive oil
We won’t get tired of talking about the unmatched nutritional and medicinal benefits What does the consumption of olive oil. It is considered the mainstay of the Mediterranean diet, contains monounsaturated fats, which are related to a lower total cholesterol level and a “bad” LDL cholesterol lower. He extra virgin olive oil contains an outstanding wealth in antioxidants, which make it a great tool for fight free radicals and is key in preventing chronic diseases. Enjoy magnificent anti-inflammatory properties, is considered a great ally cardiovascular health protector, benefits weight loss, reduces the risk of suffering diabetes, arthritis and has anticancer properties. Bet on integrating it crude in all kinds of soups, creams, ceviches, stews, pasta, meats and salads.
3. Season with citrus
The citrus They are not only one of the most popular winter fruits, they shine for their nutritional properties being a Natural source important vitamins and minerals. They stand out for their high content in vitamin C and antioxidants, which strengthen the immune system and protect the body from diseases caused by virus and bacteria. At the same time, citrus fruits are characterized by their unmatched detoxifying benefits, are ideal for purifying organs and systems. Best of all, they add a lot of flavor to the dishes and are a great ally for replace excessive use of salt, cooking with them is perfect for enhance certain flavors and they go great with vegetables, fish, meat and seafood. Bet on using the juice and zest lemons, oranges, grapefruits, tangerines and limes, they are ideal for marinate foods, prepare sauces and dressings. Best of all, they are very low in calories, perfect to take care of the line and protect health.
Four. Eat fish twice a week
One of the basic rules of the Mediterranean diet is to base the diet on the daily consumption of vegetables, fruits, whole grains and healthy fats. Monitor and moderate portions of dairy products and limit the consumption of red meat, on the contrary it promotes the consumption of biweekly of products like fish, poultry, beans and egg. The consumption of variants of fish with high fat content as is the case of the salmon and Mackerel that contain omega-3 fats healthy for the heart, although all types of fish (and shellfish) are healthy sources of protein and of high biological value. Bet to consume fresh and seasonal fish, it’s easier than you think to have a delicious and healthy complete meal in minutes. Addlemon slices, olive oil, coriander leaves, pepper and salt, and bake for 8 minutes.
5. Eat more yogurt
In the last few months everyone has been talking about the benefits of fermented foods rich in probiotics, without a doubt the yogurt is one of the most valued. It is considered one of the super-foods of the moment, it is rich in proteins, healthy fats, vitamins and minerals. Its consumption is associated with great benefits to improve digestion, protect intestinal health, nourishes the microbiome and stimulates the immune system. Best of all,and integrating yogurt into your daily diet is easy and delicious, choose to consume it for breakfast with a little oatmeal and red berries. As a sweet snack, in sauces and dressings. Nutritionists recommend choosing 2% plain Greek yogurt and avoid the use of those variants that contain sugar, flavorings or colorants.