![]() Mediterranean Diet and Lifestyle patterns. Posted by Alberto Roycor updated on February 2. Updated on February 2. The Mediterranean Diet is not a diet. It is a lifelong habit. Something you must stick to as a creed. Decades ago, this was the usual way of life of many communities around the Mediterranean Basin. It was the everyday life in countries like Spain, Italy or Greece. Its major points were intense physical activity, healthy nutrition, anti- stress attitudes and not much money to throw away. All these elements shaped a culture that was declared on 2. Immaterial Human Heritage by UNESCO. It is the only diet to have been awarded this recognition. The Fast Metabolism Diet by Haylie Pomroy (2013): What to eat and foods to avoid. Back to Main Diet Page. Go to recipe lists at bottom of page Phase 1 Desserts (use in all Phases) I do not recommend eating the sugar-free gelatins and. The Dukan Diet Attack phase is the first step towards a healthy body. It consists of a high protein diet and results in a major weight loss. Find out how the attack. Will you lose weight? It'll be hard not to lose weight with the balanced diet and regular exercise this diet prescribes, as long as you don't gorge on the. Nowadays, external influence has changed the original habits in those countries. Many qualified people are striving to get back what is the best nutrition pattern in the world. The Mediterranean Diet is the best way to live many years. And to live them well. It will keep you in shape, maintain your skin clean and beautiful and make your organs work properly. It is the best diet to lead you to a proportional weight and don’t endanger your health with urgent and unbalanced malnutrition. Is the Mediterranean Diet expensive? There is something you should consider. The Mediterranean Diet is free, with no supplements or packs. There is not economic interests behind it. The only money you will spend is your own investment in adequate and fresh food, fruits and vegetables. ![]() What it can do for you? The Mediterranean Diet is the best way to prevent many diseases. The main are the stroke and the heart attack. Others could be metabolic syndrome, lung diseases, asthma, many allergies, Parkinson, Alzheimer, and decalcification. ![]() It keeps the bone mass in elderly people. And it is linked to low incidences of many types of cancer. The Mediterranean Diet can keep you healthy and happy! The original Mediterranean Diet characteristics are: High consumption of virgin olive oil. High intake of vegetables and fruits and legumes. Use of non- refined carbohydrates (portions to be adjusted to physical activity). Consumption of fish, especially oily (or “bluish” one) three or four times a week. Consumption of milk and derivatives, cheese and yogurt (the original cheese was fresh goat cheese). Keep an eye on the saturated fats of the dairy products. Three or four eggs per week. ![]() Moderate consumption of meat and saturated fats (natural, not artificially hydrogenated!). One or two small glasses of wine a day, at the main meals. White wine and beer are alternatives. Nuts as snacks. In “special occasions” Mediterranean Diet traditional desserts. Do physical exercise! If you want to reduce your weight, you will have to choose the less caloric nutrients. Or just do the opposite to increase it. People bound to Mediterranean Diet have a 7. If you look for a healthy life, what is the use of smoking? ![]() ![]() ![]() The physical activity and the awareness of how important health is, are the main drives. What to choose and what to avoid. Being a Mediterranean Diet follower not only means choosing your food. Phase 1 Your Body Reboot See results in your first 2 weeks. Reset your body for fast weight loss. Save time with delicious, fully prepared South Beach Diet meals each. It is more important to avoid others. You have to ban all the artificial products that did not exist fifty or sixty years ago: artificially hydrogenated products and derivatives, and anything suspected of containing trans- fats. In USA, it is compulsory from January 1st 2. You should choose products with 0% of trans fats. You should consider that 0% means right up to 0. If the serving is small and you take many, you may eat a lot of these fats. ![]() ![]() They increase the bad cholesterol (LDL) and reduce the good one (HDL), apart from other supposed negative effects. Keep away from fad diets! They might ruin your health. People learn Mediterranean Diet very early and in a natural way. Parents have to teach their children food habits. Teach them to avoid manufactured products. Make them choose fresh and natural food. Give them an apple, a banana or a homemade sandwich. Avoid non natural products. Be careful with the main meals and supervise the school’s lunches. It is of utmost importance. Remember that your body and brain age will depend on what you eat! You may leave comments or follow ours on @Mediterranean. Attack Phase on the Dukan Diet. Every plan has to start somewhere, and the Dukan Diet kicks off with the Attack Phase. For most people this is also the phase with the biggest. First days on the diet. The first days are always the hardest as you will be not only fighting with your old. Don't try to introduce extensive exercise at this stage. The tiredness as. In fact many people often notice. Be sure to eat at least 3 meals a day, with good portion sizes and never go hungry. Again drinking water. Diet Rules. You can eat as much as you want as long as it is on the allowed foods list. One important habit that you need to establish from day one is proper water intake. Be sure to drink over 1. Oat bran is a very important ingredient of the Dukan Diet and introduced as soon. Attack Phase. You should incorporate 1. One food unrelated rule is to introduce exercise in the form of a 2. Many dieters will be happy to hear that at the same time more. If after first 5 days you are not seeing any further weight loss proceed to the Cruise. Phase even if you planned your attack for longer. Allowed Foods. Unless otherwise stated the foods should be les than 5% fat. Lean beef, veal or rabbit (mince under 1. Chicken and turkey (except skin and outside part of the wings)Ham (low fat and lean)Beef, veal, or chicken liver. Any fish (except canned in oil or sauce)Shellfish and crustaceans. Eggs (up to two per day, unlimited egg whites but watch the yolks if you have high. Dairy products (low fat, below 2% fat)Sweeteners (except fructose based), vinegar, mustard, spices, herbs, garlic, onion. Lastly if you want to get some ideas about what meals you can create checkout this example menu for a week on the attack phase.
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