Mediterranean Diet Plan For Weight Loss

 What is Mediterranean diet?

    Mediterranean diet contains both delicious and nutritious food. It is based on the traditional food that people used to eat. There is no strict rules to follow in diet. The diet is effective in weight loss.

Foods you can consume during the diet:

• Vegetables - Tomato, spinach, onion, cauliflower, carrots, cucumber, potatoes and turnip.

• Fruits - Apple, Banana, orange, grapes, dates and watermelon.

• Nuts - Almonds, walnut and cashew nuts.

• Grains - Oats, Barely, corn and brown rice.

• Spices - Carlic, mint, cinnamon and pepper.

• Fishes and sea foods.

• Chicken and eggs.

• Curd and milk.

• Oil - Olive oil and avacado oil.

Foods you should avoid during the diet:

• Ice cream, sugar and baked foods.

• White bread, pasta and chips.

• Fried food.

• Avoid processed meat and foods like fast food, popcorn, hot dog etc.

Tips to follow:

• Exercise regularly and ideally.

• Avoid smoking.

• Follow the diet plan properly.

• Cook more often than you eat out.

Does it help for weight loss?

    For weight loss, follow the mediterranean diet for more than 6 months with regular exercise and you can able to see the result.

Steps to be followed during the diet:

• Eat lot of vegetables like salad, soup etc.

• Always eat breakfast like fruits, whole grain and fiber rich food.

• Eat seafood twice a week.

• Cook vegetarian meal two nights a week.

• Take dairy product in moderate level.

• Use good fats like olive oil, nuts and sunflower seeds for your daily meal.

Benifits:

• The diet helps to promote heart health and lower the risk of heart disease and stroke.

• Helps to stabilize the blood sugar level.

• Helps to promote the brain health.

• Helps you to live a healthy Life.

• Reduce obesity and helps in weight loss

• Reduce high blood pressure.

Who should avoid Mediterranean diet?

• By not eating enough meat the iron level in the body can low. So people with low iron content can consult the doctor before starting the diet.

• By eating fewer dairy products the calcium in the body will low. So people with low calcium can consult the doctor.

• Before starting the diet plan consult the doctor.