Mediterranean diet plan for weight loss

The ancient Greek word, which derives from diet, lifestyle means balanced, and this is exactly what is Mediterranean diet a pattern much more than nutrition. The Mediterranean diet is a lifestyle, not just a dietary pattern that combines ingredients from local agriculture, recipes and cooking methods of each place, shared meals, events and traditions, coupled with moderate physical exercise but helped by a daily round mild climate that lifestyle that modern science invites us to take the benefit of our health, making it an excellent model for healthy living.

The Mediterranean diet is a valuable cultural heritage that from the simplicity and the variety has resulted in a complete and balanced combination of food based on fresh, local and seasonal as far as possible.

Embraces all peoples of the Mediterranean basin and consists of landscapes, crops, and cultivation techniques, markets, working, spaces and gestures culinary flavors and fragrances, colors, social gatherings and celebrations, legends and devotions, joys and sorrows, as well as innovation of tradition.

It has been passed from generation to generation for centuries, and is closely linked to the lifestyle of the Mediterranean peoples throughout its history. Has evolved, welcoming and incorporating wisely, new foods and techniques resulting from the strategic location and capacity of mixing and exchange of the Mediterranean peoples. The Mediterranean diet has been, and remains, a cultural heritage evolutionary, dynamic and vital.

Food is not, in the Mediterranean, only nutrients. Convene. The words of Plutarch in his Parallel Lives perfectly illustrate this with a simple reality: “Men are invited not to eat and drink but to eat and drink together.”

There is no doubt that in the Mediterranean, when we talk about ingredients in your diet, the trilogy wheat, vines and olive trees, beans, to vegetables, to fruit, fish, cheeses, nuts in there that add an essential condiment, perhaps a basic ingredient: sociability.

The dieta mediterranea is characterized by abundant plant foods such as bread, pasta, rice, vegetables, legumes, fruits and nuts; the use of olive oil as main source of fat, moderate consumption of fish, shellfish, poultry, dairy products (yogurt, cheese) and eggs, while consumption of small amounts of red meat and daily intake of wine generally consumed at meals. Their importance to the health of individuals is not limited to the fact that it is a balanced diet with a varied and adequate supply of macronutrients. For the benefits of its low content of saturated fatty acids and high in monounsaturated and in complex carbohydrates and fiber, add the wealth derived from its antioxidant substances.

Atkins diet menu

The Dieta Atkins menu deleted all food that has carbohydrates, like vegetables, fruits, grains and legumes, the main component of this diet, protein and fat, something that most diets forbid. For this reason, you can not do it for long.

Then share with you the food selection composing a Atkins diet menu.

Food Allowed:

* Yogurt
* Cheese
* Manteca
* Egg
* Meat: chicken, beef, pork, seafood. The form of the preparation you choose.
* Sausages any type of ham.
* Vegetables: In small amounts, if the diet is moderate.
* Liquids: Teas, as tea and coffee.
* Two liters of water per day.

There are no restrictions in terms of quantity, for the consumption of foods allowed.

Forbidden Food:

In the event that the diet is strict not be allowed: vegetables, fruits, legumes, cereals if moderate only in small portions.

It should be clarified that by prohibiting fruits and vegetables, be a deficit of vitamins and minerals, which is damaging to health. Therefore, this Atkins diet menu can not be done for a long time because of its high protein and fat, which may in future produce a health problem, especially in the liver and kidney.

Proof Diet Dr. Fricker

Lose weight effectively is maintaining weight loss fitness preserving our health and making it so long to get to stabilize in the ideal weight for our body.

The dieta Fricker is a regime that should be done in two stages the first is a fast phase which is done by the end of than eight weeks and second phase aims stabilize the peso, can be done for months.

This diet, which promises to lose weight easily, at an early stage, allows us to eat, fish, meat, vegetables, dairy and fruit.

Keep in mind that foods that have a High starch content and all sweets are banned, this diet aims to eat foods high in protein and very low in calories.

After the first phase, the second is more moderately, allowing us to lose weight more slowly but also more durable in time. It is possible to extend this period for several months and will allow us to stabilize at a normal weight. Many of the foods listed have high starch content, giving a feeling of fullness.
This is an example of the diet that Dr. Fricker proposes in his book:

First phase diet high speed:

* Breakfast
Tea or coffee, between 2 and 4 dairy products, fruit (without squeezing)
* Lunch and Dinner
Vegetables or mashed vegetables without fat. Meat or fish will all accompanied by a tablespoon of oil
1 milk product
1 piece of fruit

Phase average velocity diet:

* Breakfast
Tea or coffee, 1 slice of bread with butter and whole grains as the appetite
1 milk and fruit (without squeezing)
* Food
Vegetables or mashed vegetables without fat
Meat or fish and vegetables will at will, all accompanied by a tablespoon of oil
1 piece of fruit
* Dinner
Vegetables or mashed vegetables without fat
Meat and fish at will
Foods high in starch content at will
Vegetables (an amount equal or superior to foods high in starch), a tablespoon of oil
1 dairy
1 piece of fruit

The results, which the Dr. Fricke can be expected are: women may lose between 1 and 1.5 kg per week and men between 1.5 and 2.5 kg.

Like any diet, it has advantages and also its drawbacks:

Advantages of the diet:

* Allows limited weight loss and muscle loss
* The meals are not complicated or require special food
* It is balanced and therefore does not risk the health
* Certain exceptions are allowed as taking an alcoholic drink once in a while

Disadvantages of the diet:

* In the high-speed stage eating habits that are acquired are not good, so be careful not to recover the lost kilos or the famous “rebound” effect.