5 Dishes Of The Mediterranean Diet That Help You Lose Weight
Mediterranean food corresponds to one of the best food models in the world. In addition, it includes delicious and easy preparations to make at home. Do you want to learn how to make Mediterranean diet dishes to support your weight loss diet?
This diet is based on including foods of all kinds, prioritizing the intake of complex carbohydrates and fruits and vegetables. Therefore, its adoption helps reduce blood cholesterol, which allows us to prevent cardiovascular diseases.
The main benefit of this diet is the excellent contribution of healthy fats from olive oil and other foods rich in fatty acids such as Omega 3 and 6. In addition, it also ensures the supply of other essential nutrients. Find out more about it.
What are the benefits of the Mediterranean diet?
The Mediterranean diet is a model of eating with dietary patterns belonging to Mediterranean countries such as Spain, Portugal, France, Italy, Greece and Malta. It is enriched with the main food groups that must be present so that your diet is varied, balanced and healthy.
The goal of any diet is to properly dose the nutrients. The food pyramid was developed in order to order all their products to understand how to take them. This is what it tells us:
- Olive oil is essential in the gastronomy of the Mediterranean.
- Use foods that are in season, not frozen.
- Hydrates are supplied by cereals such as rice, pasta and bread, a fundamental product.
- Five pieces of fruit and vegetables a day are essential. Fresh fruit for dessert we cannot forget.
- Dairy products are essential: skim milk, soft cheeses and plain yogurt.
- Four eggs a week on average are a vital nutrient supply for health, as well as blue and white fish, and white meat.
- Avoid excess animal fats, red meat, sweets.
- Natural mineral water is necessary to live. Two liters of water a day is the average per person. This amount varies based on age, weight, and other parameters.
- Avoid additives like salt or sugar.
- Supplement the diet with exercise every day.
Is it useful to lose weight?
Unlike other eating habits, the Mediterranean diet is the type of diet we need to live well. It is not aggressive, it does not have nutritional deficiencies. You will not lose weight quickly, but if you maintain the adequate amounts of food and do sports daily, you will not only lose kilos but also benefit your heart.
This diet does not consist of losing 5 kilos in 3 days, as happens with the pineapple or artichoke diet, but what we want is to maintain the body mass index at the recommended average, and enjoy delicious and varied meals. It is something that requires an education, which the body will appreciate.
In any case, the Mediterranean diet contains an error that could harm weight loss. Include wine among the recommended foods. However, an article published in the Journal of the American College of Cardiology , advises against drinking alcohol in any of its presentations. This substance increases the risk of disease and helps increase body weight.
Mediterranean diet dishes that help you lose weight
Here are 5 typical dishes of Mediterranean cuisine that, thanks to their ingredients, could help you lose weight. They are simple to prepare, as well as nutritious. Dare to prepare them not only to lose weight but also to get out of the routine and improve your health.
1. Bonito marinated with curry
To escape the monotony, it is interesting to bet on new or unusual flavors in the Mediterranean diet. The bonito marinated with curry spices and seasoned with sesame or other seeds can be a dish that goes out of the ordinary and retains the lightness we are looking for.
2. Seafood and fish skewers
The Mediterranean diet proposes a series of protein-based dinners (without vegetables or other foods with carbohydrates) to lose weight during the first weeks of the diet. Some fish and seafood skewers, dressed with spices, lemon or garlic and parsley can be a good option to escape boredom.
3. Chicken stuffed with asparagus, spinach and whipped cheese
Chicken stuffed with vegetables and whipped cheese is another of the dishes of the Mediterranean diet. In addition, it is a healthy and delicious way to escape the typical grilled steak.
To cook it, you just have to grill the chicken and roll it over the vegetables and cheese. Five minutes in the oven and you will have a tasty and healthy meal.
4. Salmon al papillote
Salmon is usually one of the most recurring foods in any diet. It has properties, it is very rich in fatty acids and its flavor is exquisite. A delicious and light meal, but with all the benefits, is the salmon al papillote, served on a base of zucchini, green asparagus and leeks and a touch of white wine.
5. Fresh green bean salad
Another problem that we usually find in a diet to lose weight is the lack of ideas to cook vegetables in a tasty way. This salad is ideal to take to work or eat out. The natural tuna, the turkey breast and the cooked egg whites will provide the protein we need.
In addition to these dishes of the Mediterranean diet that we have discussed, there are many other delicious and healthy options. Don’t stop looking for alternatives!
Mediterranean diet, but energetically balanced
Although the Mediterranean diet can help health, it is important to respect the caloric balance. We should not exceed the amounts of food so as not to fall into a hypercaloric plan that produces weight gain.
Remember that gaining weight or losing weight has a lot to do with the calories you consume and the calories you burn. In addition, being overweight is related to multiple diseases, according to a study published in 2016. For this reason, it is essential to adjust the caloric balance of the diet.
Accompanying the Mediterranean diet with regular physical exercise is an excellent way to help improve health and stay in good shape.
