Mediterranean Diet Your Body
Mediterranean Diet Your Body - Mediterranean Diet is a diet plan based on geography and history which includes the main food of the people who live in 16 countries around the Mediterranean Sea, such as Greece and Italy. Mediterranean diet emphasizes foods with healthy fats that contain omega-3 fatty.
According to Nancy L. Cohen, PhD, RD, a professor and chairman of the department of nutrition at the University of Massachusetts, Amherst, in addition to losing weight, diet is also good for a healthy heart. Because the diet is rich in fruits, vegetables, whole grains, seafood, nuts, legumes, and olive oil.
Previously, if you like fish, fresh fruits and vegetables, and olive oil as a staple in your cooking? If you answered yes, the Mediterranean diet might be right for you.
How Mediterranean Diet Work?
Mediterranean diet is not a diet developed for the purpose of weight reduction or prevention of heart disease, but rather evolved naturally over the centuries based on foods available in the region.
Studies of a large number of people have expressed a variety of health benefits - studies suggest that Mediterranean diet that provides protection against heart disease and can improve the way your body processes blood sugar and insulin.
"This diet is high in omega-3 fatty acids and other healthy fats that can protect your heart," says nutritionist Judy Penta, BS, a certified holistic health counselor and personal trainer of Patients Medical in New York City. "In addition, high consumption of fruits and vegetables to strengthen your body against cancer and heart disease by providing a variety of beneficial antioxidants."
Examples of Mediterranean Food Diet
Mediterranean diet offers a wide variety of food choices based on whole foods and fresh. Ranging from cheese and pizza that contains vegetables, cook until the vegetables and rice dish, you can plan enough food.Examples of Mediterranean diet:
• Mediterranean-style vegetables or bean-based soup such as minestrone or lentil soup• whole grain bread or flatbread
• Seafood baked or boiled
• Vegetables cook, for example spinach
• Fresh salads with oil and vinegar dressing
• Fruit for dessert
Mediterranean Diet Review:
• Mediterranean Diet: Pros• Mediterranean Diet: Cons
• Short-Term Effects and Long Run of Mediterranean Diet
Mediterranean Diet: Pro
There are several benefits of the Mediterranean diet for weight loss and general health:
•The benefits for health. "This diet has many health benefits, including cardiovascular health, and improves insulin sensitivity," said Cohen.•Healthy fats. Although this is not a low-fat diet, but "using olive oil, fish oils, and oil-based oil nuts as a healthy source of fat," Cohen added.
•Ability to comply. One important element of any successful diet is whether you can keep it for a long time. Cohen said that this is a diet that can still continue to be obeyed by the people: "This is a diet that a person can live for a lifetime."
Mediterranean Diet: Cons
Cohen said that there is little reason to be concerned about this diet in the long term, but people should be aware of:• Meet the needs of your calcium. Mediterranean diet does not include a lot of milk and dairy products, apart from some cheese and yogurt. As a result, the people who follow him must give attention to their calcium intake. "To get enough calcium in the diet without milk, a person needs to eat yogurt and cheese in sufficient quantities, or find other sources of non-dairy calcium," says Cohen. There are some vegetables that can be a source of calcium, but if you really like milk, you can just add the scheme into your diet.
• Keep an eye on wine consumption. Red wine is a part of the diet, but Cohen said this does not mean that you should not exaggerate. "Do not drink more than one or two drinks per day, and know that some studies linking alcohol consumption with breast cancer," said Cohen.
• Beware of fat. Just like wine, is likely to be eating too many foods that are good. Eat fat, even the healthy fats that contain omega-3 fatty acids though, in a medium scale. The American Heart Association says that while Mediterranean diet heart healthy diet to meet the limits, but your daily fat consumption may be higher than the daily recommended amount if you are not careful.
• Ability to cook. This diet is very dependent on your ability to cook, and even easier to follow, some people may need time to improve their cooking skills.
Short-Term Effects and Long Run of Mediterranean Diet
A recent analysis of research studies involving more than 15 million adults showed that, in the long run, those who follow a Mediterranean diet were less likely than their colleagues to:
• Developing or dying from cancer
• Developing Alzheimer's disease
• Developing Parkinson's disease
• Developing or dying from heart disease
The more obedient participants to Mediterranean diet, the better their long-term health outcomes. Other studies have shown that the Mediterranean diet has beneficial effects on fasting blood glucose levels and insulin sensitivity. In general, eating this way has shown benefits for the long-term health.
Of course, many people who are interested in weight reduction in addition to creating a healthy diet. In a study comparing a Mediterranean diet calorie restriction with two other diets (a diet low calorie / low fat diet and a low-carbohydrate diet / diet without calorie restriction), the people managed to cut about eight pounds of body weight for 2 years on Mediterranean diet, significantly more than those who are on a low calorie / low fat diet and a little lower than the low-carbohydrate diet.
For better health, weight reduction is more stable and a rule that continues to be obeyed, Mediterranean diet is a plan worth trying.