Mediterranean Diet 101

Mediterranean Diet Weight Loss

fish-stew-recipe-2-8Mediterranean Diet is diet suitable not only as lifestyle, but also as diet for weight loss. Mediterranean Diet weight loss can be significant, but if you need to lose plenty of body weight, go on a Mediterranean Diet, but don't lower your calories too much.

Mediterranean Diet for weight loss is also important for improving general health of dieter - it normalizes blood pressure, lovers LDL cholesterol levels and improves LDL and HDL cholesterol ratio, cleans arteries and make them more elastic; it is high in fibers, vitamins, minerals, antioxidants, healthy fats and other macro and micro nutrients, thus prevents and helps fight many cancers and other diseases and improves overall health and well being.

Mediterranean Diet Weight Loss Plan

 This weight loss plan is relatively simple, but sometimes hard to do. First of all, if you lived unhealthy lifestyle for long period of time, don't expect results overnight - goal of Mediterranean Diet plan is for you to change your lifestyle and THAN you can easily lose weight.

Of course, before going for a serious diet, check your health with your doctor and tell him/her about your plans.

First of all, you have to determine how many calories you need per day according to your gender, age, physical activity, body type etc. Don't lower your calories too much - if it took you 5 years to gain maybe 20kg of fats, don't expect to lose them in 5 weeks (in 5 months - possible!).

After determining your starting calories (which will vary depending on your new weight, physical activity etc), plan your daily calorie intake from day to day - in the long run, combination of Mediterranean Diet Foods with calories according to the Carbohydrate Cycling Diet makes wonders.

Mediterranean Diet and Having a Dinner

Note about Mediterranean Diet and having a dinner - many diets claim that if you want to lose weight, you have to avoid dinner - wrong! Dinner is just one of the 'must have meals' and you can enjoy it, just be aware of foods and amounts you are consuming. After all, we are supposed to sleep at least 7-8 hours and our body needs nutrients even during the night. Of course, we don't need as much as we need during the day and certainly we don't need the same foods in the evening as we need in the, for example, morning.

So, eat your dinner: if you are going to bed at, for example, 23:00h, feel free to eat at 20:00 - 21:00, but this should be meal composed of mixed green or leafy vegetables, lean cuts of red meat or poultry (but not much, of course) and some cottage cheese. Bread (whole grain, of course) is OK, if your daily macro nutrients allow it, but again, just a slice - if you are endomorph, forget even whole grain bread for dinner (also, for dinner forget brown rice, couscous, potatoes and similar sources of moderately complex carbs - green and leafy vegetables is the way to go ...).

Glass of wine for dinner - it is OK, from time to time, if your glass is not a one liter mug. Seriously, a glass of wine for dinner from time to time is ok - be aware of additional calories and keep the wine under moderation - 0.2 - 0.3l at most, 2-3 time per week will be fine. And if you really enjoy it, try 'fruity' wines like blackberry wine - it is low in alcohol, but very rich in antioxidants and some minerals like iron.

Mediterranean Diet Recipes for Weight Loss

These recipes vary from simple quick and healthy breakfasts and snacks to cheat meals like various fish stews. It is very important to know how much macronutrients and calories you need and than adjust recipe according to your needs.

Remember that:

- green and leafy vegetables provides slow digesting and complex carbs, they have plenty of vitamins, minerals; protein content can be good, depending on the vegetable it self.

grilled-sea-bream-m- fish is great source of animal protein and healthy fats; they are great source of vitamin D and some other vitamins and minerals. Fish is easily digested and one gets hungry quickly if fish is not combined with vegetables and other foods.

- olive oil is fantastic source of healthy fats, but it contains no omega-3 essential fatty acids - ok, combine it with fish and enjoy both healthy and tasty meals.

- various nuts are great source of healthy fats (omega-3 included), but they are very calorie dense. Eat them as desert or snack - 10-12 almonds is typical amount for such snack. I told you that moderation is the key ...

- fruits are great as desserts and snacks. Since fruits are easily digested (and for other reasons) it is recommended to consume fruits some 30-60 minutes before 'regular' meals.

For more about foods, feel free to check Mediterranean Diet Food List article.

Mediterranean Diet and Supplements

Supplements are NOT part of the 'original' Mediterranean Diet, but in modern time we don't have luxury of having time for cooking every time when we need something to eat - modern life is simply to fast. So, few notes about supplements on Mediterranean Diet:

- whey protein, simple carbs, BCAA, creatine etc should be consumed mostly after the workouts.

- Meal Replacement Powders (MRP) are exactly what their name says - they are powders that you mix with water (usually in shaker) and drink. They are usually high in various proteins (whey protein, casein protein, egg protein etc), have some carbs, fats and fibers. Ratios between macronutrients vary, since we are not all the same and we don't need the same MRP. Also, you can have protein bar instead of a meal, just be careful about macronutrients.

What to choose? I don't know about you, but I prefer fish with some vegetable, olive oil and lemon instead of some powder with water ...

- multivitamin, multimineral, omega-3, CLA and other pills and tablets on Mediterranean Diet? Well, you actually don't need them. For example, if you eat on a daily basis:

md-meal1- 500g of spinach (or similar vegetable),
- 500g of broccoli (or cauliflower, kale, savoy ...),
- 300g of tomatoes, lettuce, green onions etc,
- 300g of various berries,
- an apple, an orange,
- 200g of potatoes,
- 200g of green beans or peas,
- 100g of grains (or 200g whole grain bread) or beans,
- 200g of sardines (or similar 'blue' fish),
- 200g of cottage cheese,
- 100g of white fish,
- 3-4 tablespoons of virgin olive oil,
- 1-2 omega-3 egg,
- one small chicken breast fillet,
- 10 almonds,

you don't need any pill or tablet... And if you think that this is a lot of food, yes it is, for some skinny model :o)

Again, remember that if you are going for low calorie diet, you can eat according to the Mediterranean Diet, just lower you carbs, even complex one.

Mediterranean Diet is great diet for weight loss, but also should be considered as a life style diet. And if you, from time to time, eat something that is out of Mediterranean Diet scope, well, no damage done as long as this is some occasional cheat meal...

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