Lose weight This diet is the most successful with its Mediterranean nutrition concept

Long-term diet change better than any crash diet

Trends in diets come and go. Many nutritional concepts for losing weight are not scientifically studied, some even harmful. With spells like "eat as much as you want" or "the pounds melt overnight" various diets are advertised. The reality, however, often looks different. A more weight-loss recommendation is a long-term change in diet based on healthy nutritional concepts. The Mediterranean diet or Mediterranean diet is just such a concept and was recently voted the healthiest diet in 2019.

The US company US News is considered the leading provider of service news and information in areas that improve the quality of life in the United States. Among other things, the company provides an overview of the 41 best known diets and assesses them based on the current facts from medical journals, government reports and studies. For the first time in 2019, the Mediterranean diet will be number one on the diet list. European studies also rated this nutritional concept consistently positive.

What distinguishes a Mediterranean diet?

The Mediterranean diet is characterized more by a set of healthy nutritional principles than by exact specifications of what you can eat and what not. Several studies have already shown that the Mediterranean diet not only helps to reduce weight but also protects against heart disease and cancer, leading to better brain health. It is also recommended to control diabetes and may even cause remission of the disease.

What comes with the Mediterranean diet on the table?

As the name suggests, this nutritional concept is based on the eating habits of the Mediterranean. The staple foods that should be eaten daily include whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats like olive oil. Twice a week fish or seafood should be on the menu. Dairy products, eggs and poultry should also be eaten regularly but in moderate portions. Sweets, sweetened drinks and red meat should be an exception.

This could be a day with a Mediterranean diet

Meanwhile, recipes from the Mediterranean diet fill whole books. Here's an example of what comes on the table in one day:

• breakfast: 170 grams of Greek yoghurt with 60 grams of strawberries and 1 teaspoon of honey, plus a slice of wholewheat bread with half a mashed avocado.
• Having lunch: Greek wholegrain pita filled with 2 tablespoons of hummus, 120 grams of fresh vegetables and 2 slices of tomato, plus a cup of minestrone soup and an orange for dessert. As a drink is water with freshly squeezed lemon juice.
• Snack in between: 15 grams of almonds and 15 grams of peanuts.
• DinnerSalad of 1/2 cup of arugula, 1/2 cup of baby spinach, 1 tablespoon of Parmesan cheese, 1 tablespoon of vinaigrette dressing, 85 grams of salmon, 1 teaspoon of tarragon and 1 teaspoon of mustard, 1/2 cup of couscous, 1/2 cup of zucchini and 4 rods asparagus.
• dessert: Grapes and 120 grams of lemon sorbet.

(Vb)

Additional Information:

Diet: Mediterranean diets highly recommended for diabetes
Extend your life: be healthier with new Mediterranean diet
Mediterranean cuisine is good for the heart and circulation