The healthiest way of dieting.

 

     Nutritionists rate the Mediterranean diet not only for weight loss, but also for promoting health.

The Mediterranean diet is based on the way the people around the Mediterranean Sea eat. The menu includes whole grains, fruits, vegetables, seafood, vegetable protein and low in milk. The people here regularly use olive oil, drink red wine in moderation, limit sugar, red meat.

This lifestyle also encourages daily exercise, enjoying meals together with others.

A study that followed more than 32,000 people for 12 years showed that the Mediterranean-style eating plan helps people lose weight, prevent obesity.

* What is eaten and not eaten.

You will eat mainly plant-based foods, including fruits, vegetables, potatoes, whole grain breads, beans, nuts. You can eat yogurt, cheese, poultry and eggs in moderate amounts.

You use pure olive oil, avocado instead of margarine.

Desserts are usually fruits, with occasional sweets and red meat available.

* Effort level: Low to medium.

This is a delicious and good diet for you, although it may be difficult to adopt at first.

If you are looking for a lasting lifestyle change, this is a fun and realistic way to do it.

* Effective .

There is almost no doubt about the effectiveness of the Mediterranean diet. Nutritionists rate this as one of the healthiest diets.

To lose weight, use this method for 6 months or more, exercise regularly and track your portion sizes.

The above diet has a major effect on heart health and longevity. Studies show you can lower your risk of heart disease, lower your blood pressure and cholesterol, control diabetes, and avoid certain cancers and chronic diseases.

* Menu for one week.

* Monday .

Breakfast: Greek yogurt with strawberries and oats

Lunch: Whole grain bread with vegetables

Dinner: Tuna salad with olive oil, fruit dessert

* Tuesday .

Breakfast: Oats with raisins

Lunch: Tuna salad

Dinner: Salad with tomatoes, olives, cheese

* Wednesday .

Lunch: Whole grain bread, cheese, and fresh vegetables

Dinner: Mediterranean lasagne noodles

* Thursday .

Breakfast: Yogurt with fruit slices

Lunch: Lasagne

Dinner: Boiled Salmon, served with brown rice and vegetables

* Friday .

Breakfast: Eggs and vegetables, fried in olive oil

Dinner: Grilled lamb, salad and baked potatoes

* Saturday .

Breakfast: Oats with raisins, nuts, an apple

Lunch: Whole grain bread with vegetables

* Sunday .

Breakfast: Omelet with vegetables and olives

Lunch: Pizza

Dinner: Grilled chicken with vegetables, potatoes, fruit for dessert

When you go on a Mediterranean diet, you don’t need to worry about calories.