According to a study conducted by the New England Journal of Medicine, a Mediterranean diet is a low-fat diet that has a greater chance of succeeding for and its long-term nature compared to other similar diets.
Besides that, the waist circumference will also experience a steady and continuous reduction in size.
Many mistakenly think that the Mediterranean diet is only synonymous with olive oil and seeds in fact the Mediterranean diet also consume carbohydrates, it’s just that the choices and dosages are different.
Here are the tips on losing weight by means of the Mediterranean diet.
Eat Great Foods Once Only A Day
In the Mediterranean diet the rules for eating large foods
(foods complete with carbohydrates, protein and others) are only eaten once.
Even then the time setting was adjusted, namely during the day. The best time
to enjoy lunch is between 1-3 pm. A study from Spain even showed that those who
ate large meals before 3 pm lost more weight than those who did not.
Eat Vegetables Cooked with Olive Oil in Large Portions
Vegetables cooked with olive oil are the key to the success
of the Mediterranean diet. In addition to containing lots of fiber so that it
promotes digestion and also helps to dissolve fat, vegetables also have the
effect of satiety without you adding calories and carbohydrates. Add vegetables
to your breakfast, lunch and dinner menu. Some choices are eggplant, tomatoes, and
broccoli, cucumber which is rich in fiber and good for the body.
Drink lots of water
Tea, coffee and wine are indeed tempting drinks, but make
sure to consume more water than the other drinks. According to one study,
drinking two liters of water can help increase metabolism by 24-30 percent. The
right time to increase this metabolism is to drink water is 30 minutes before
eating. In addition to dietary purposes, drinking water is good for digestion, the
healthily of drinking water also has millions of benefits that should not be
missed such as increasing concentration and avoiding constipation.
The Right Amount for Olive Oil
The Mediterranean diet does emphasize the importance of
consuming olive oil in every meal and the most appropriate amount is four
tablespoons every day. There are many benefits from olive oil, so Mediterranean
diet experts strongly recommend using olive oil in cooking. Omega 3 and omega 6
fatty acids are good for people who are in the process of losing weight and
also reducing the risk of Type 2 Diabetes.
You cannot only rely on healthy foods or certain dietary
patterns to lose weight and achieve a stable weight. You also need a routine
exercise. You can start with running, to muscle building exercises that make it
more able to maintain weight than just maintaining a diet. Actually exercise
can help you control your appetite more stable and directed. When exercising
regularly you knows what you’re eating needs are. For example, protein so that
the body is strong or water so that the body does not lack liquid due to
routine exercise performed.