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The Mediterranean diet started in Italy and Greece in 1960. The diet is low in starch and carbs. It is also full of flavonoids and vitamins that help in fighting diseases. There are many benefits associated with the diet. It is easy to follow the diet compared to the low fat diet. This is because the diet is fun. This guide provides you with all you need to know about the Mediterranean diet.
The diet is more leaned towards refined and starchy carbohydrates. This means you avoid potatoes, rice, pasta, processed cereals and bread. Instead, you need to consider quinoa, lentils, whole grains and beans. Brown rice is fine and whole wheat bread that have added sugar. The Mediterranean recipe will cut down on sugary drinks, desserts, sugar and drinks. There are many healthy alternatives. The main goal is weaning yourself off sugar.
The diet include eating more vegetables like red and yellow pepper, purple beets, purple beets and others. You can top up on vital phytonutrients by eating non-starchy vegetables. You can check simple recipes online to help make delicious vegetables. This is helpful if you are dont like vegetables by increasing your intake. This will help increase your intake of vegetables especially if you are a reluctant vegetable eater. You also need to include some fruit which should be one to two portions daily. Consider berries, apples and pears. Make sure not to peel them because the majority of the nutrients are there.
Also, you can minimize the intake of tropical fruits that contain high sugars like bananas, melon, mangoes and pineapple. The diet includes plenty of high quality protein of at least one and a half to two ounces per day. Proteins dont get stored in the body. It is vital you include an adequate level in your diet to avoid muscle loss. There are some processed meats that need to be eaten in moderation such as salami, bacon and sausages. High quality proteins such as oily fish, eggs, tofu, soy, meat, seafood, quinoa, chickpeas and lentils should also be eaten in moderation.
It is not until recently that dairy products were shunned because people believed they were not good. However, studies have found no evidence linking dairy products to increased risk of heart disease. In fact, it was found that dairy products have healthy fats and oils. Alternatively, there are healthy options like nuts, olive oil, cheese, yogurt, shrimp and coconut oil. They are a good source of slowburn energy and make food taste better. Healthy oils increase the absorption of fat soluble vitamins like A, D, E and K.
Vinegar also assists in reducing weight and improve insulin sensitivity. The variations in different countries makes it hard to know what is exactly included in the Mediterranean diet.