"Micro" Mediterranean diet to lose weight

Penélope Cruz, a famous Spanish film star, has an enviable figure. Even when secretly photographed by paparazzi without makeup, she still looks healthy and healthy. What is her secret? In fact, the answer is very simple. Penelope is a famous "Mediterranean diet" follower. She eats more whole grains, deep-sea fish, and plenty of vegetables and fruits. Not only does she get a balanced intake of essential nutrients, but it also keeps her from gaining or losing weight too quickly, allowing her to maintain a good figure easily.

The Mediterranean diet, which has been popular for many years and contains more fruits, vegetables, and healthy oils, is also a good way to lose weight without gaining weight again.

According to the WebMD website, the Mediterranean diet is one of the healthiest and most balanced of many weight loss diet plans. It originated from the eating patterns of people in the Mediterranean region. Subsequently, studies have found that this diet also has excellent benefits for health, including reducing cardiovascular disease, dementia rates, and anti-aging. In addition, the most exciting thing is that it can also help with weight loss!

What is the Mediterranean Diet?

The Mediterranean diet includes more fruits and vegetables and less red meat, and carbohydrates are mainly whole grains. The key is to choose to use only healthy vegetable oils. Therefore, although 35% to 40% of the calories in the diet come from fat, they are all healthy oil sources. For example, olive oil, canola oil, and flaxseed oil are all unsaturated fatty acids, which also help protect cardiovascular health.

The Mediterranean diet can prevent cardiovascular disease, lower cholesterol, and prevent metabolism-related diseases such as diabetes. As for the brain, it can also help prevent Alzheimer's disease and other dementia-related diseases, depression, Parkinson's disease, etc.

6 Tips for a Typical Mediterranean Diet

1. Eat a variety of fruits and vegetables every day, such as grapes, blueberries, tomatoes, broccoli, peppers, spinach, eggplant, and beans.

2. Avoid refined carbohydrates and instead eat starches with a low glycemic index such as oatmeal, brown rice, whole grain bread, and pasta.

3. Use vegetable oils containing unsaturated fatty acids instead. Avoid food products containing butter, palm oil, or coconut oil. Only choose low-fat cheese, yogurt, milk, etc. as dairy products.

4. Eat deep-sea fish such as tuna, salmon, mackerel, sardines twice a week, and eggs or white meat twice a week.

5. Eat less red meat, no more than 3 ounces a month, which is the size of a deck of cards.

6. Desserts and sugary drinks should be consumed no more than once a week. Excessive sugar intake is harmful rather than helpful for weight loss.

Tomatoes, broccoli, spinach, etc. are all fruits and vegetables recommended by the Mediterranean diet. When combined with moderate aerobic exercise, they can help you lose weight in a healthy way.

The principles of the typical Mediterranean diet may seem few, but in fact, it is definitely more difficult to implement than you think. Especially nowadays, people eat out more often, so it is difficult to follow this set of rules for all three meals. Therefore, a compromise approach can be adopted, starting with the small aspects of the general diet and implementing the "micro Mediterranean" diet.

6 Tips for a Mini Mediterranean Diet

1. When eating bread, dip it in olive herb oil instead of butter, and put avocado slices on sandwiches instead of bacon.

2. Replace beef with fish as the staple food for lunch and dinner, and use steaming, boiling or roasting to reduce calories.

3. When ordering at a restaurant, replace the meat sauce pasta with nut cheese pasta sautéed in olive oil.

4. Yogurt sauce or Japanese-style sauce are the best dressings for lettuce salad, do not choose mayonnaise.

5. Replace cake with sliced ​​fruit for dessert, such as baked apples or dried fruits.

6. Use vanilla seasoning instead of salt in cooking without losing the flavor.

The Mediterranean diet not only includes changes in diet, but also includes learning the cheerful and optimistic attitude of the residents of Southern Europe. In addition to diet control, you should also arrange at least 1.5 hours of exercise per week. Exercise can help promote the health of cardiovascular circulation. Swimming and brisk walking are also good aerobic exercises.

★《The Tomatoes Are Red》Drink This on the Mediterranean Diet