According to US News & World Report, the Mediterranean diet is consistently rated as the healthiest diet in the world. Following this diet will help you ward off disease and lose weight scientifically.
A study just published in the journal JAMA Network Open says scientists have searched for the best non-pharmaceutical formula for changing body composition and points to the Mediterranean diet as possibly being the key.
Volunteers miraculously lost 1.7kg of body fat, including visceral fat, and gained more muscle in just 1 year by combining the "world's healthiest and tastiest" diet with exercise.
Many studies show that the Mediterranean diet helps reduce the risk of heart disease, stroke, cancer and other serious diseases. This diet helps stimulate metabolism, strengthen bones, reduce pain, reduce belly fat, increase energy and nourish the brain.
The Mediterranean diet ranked highest on the list of 'Best Diets for 2022.
According to MSc. Dr. Dang Ngoc Hung, Nutrition Research and Consulting Institute (NRECI), the Mediterranean diet is known as the healthiest diet in the world. It has many points of view that are consistent with a balanced diet, which is eating protein from fish, starch from whole grains, healthy fats from fish oil and olive oil, and limiting the intake of sweet foods...
The foundation of the Mediterranean diet is rich in anti-inflammatory foods and built on plant-based ingredients and healthy fats.
Although the Mediterranean Sea borders 16 countries with different traditions and cuisines, the diet of the inhabitants of this region is based on a few basic rules: Focus on plant-based foods (vegetables, fruits, nuts, beans, whole grains), replace butter with olive oil, use animal proteins from fish, eggs and poultry. In addition, limit red meat, use a variety of herbs and spices, drink alcohol in moderation, share meals with friends and family.
Below is a sample menu for 1 week of Mediterranean-style meals. Feel free to adjust portion sizes and food choices based on your own needs and preferences, and add snacks as desired.
Monday:
- Breakfast: You can choose yogurt with fruit or walnuts, almonds
- Lunch: Choose a Mediterranean-style pasta dish.
- Dinner: Grilled salmon with brown rice and vegetables
Tuesday:
- Breakfast: Oatmeal with raisins.
- Lunch: Tuna salad tossed with a little olive oil
- Dinner: Choose tomatoes, olives and cheese to mix into a salad
Wednesday:
- Breakfast: Fried eggs with vegetables, tomatoes and onions.
- Lunch: Whole grain bread with cheese and some fresh vegetables
- Dinner: A plate of Mediterranean-style pasta.
Thursday:
- Breakfast: A mixed glass of milk mixed with strawberries and oats.
- Lunch: A few slices of whole grain bread and fresh vegetables.
- Dinner: A salad of tuna mixed with olive oil. You can have some fruit for dessert.
Friday:
- Breakfast: 2 boiled eggs served with a plate of vegetables sauteed in olive oil.
- Lunch: A cup of yogurt mixed with strawberries, oats and nuts such as walnuts and almonds.
- Dinner: Grilled lamb served with salad and roasted potatoes.
Saturday:
- Breakfast: Oatmeal with raisins, a few nuts and an apple
- Lunch: Whole grain bread with vegetables.
- Dinner: You can have a vegetarian pizza made from whole grains, vegetables, cheese of your choice and olives.
Sunday:
- Breakfast: Fried eggs with some vegetables and olives.
- Lunch: Whole grain vegan pizza, cheese, vegetables of choice and olives.
- Dinner: Grilled chicken, served with vegetables and a baked or boiled potato.
In addition to main meals during the day, you can have fruit for dessert.
Note that when following the Mediterranean diet, you should combine it with exercise and sports according to your health condition to achieve the best results.
Healthy Snacks
If you start to feel hungry between meals, there are plenty of healthy snack options like a handful of nuts, a piece of fruit, baby carrots with hummus, grapes, yogurt, a hard-boiled egg with salt and pepper, an apple slice with almond butter, sliced bell peppers...
Eating out
Many restaurant meals fit the Mediterranean diet. Try to choose whole grains, vegetables, legumes, seafood, and healthy fats. It’s also key to enjoying your meal and having good company, so choose something that sounds good.
Here are some tips to help you adjust your meals when you're dining out:
Choose fish or seafood as your main dish. Ask your server if your food can be cooked in extra virgin olive oil. Choose whole grain bread, with olive oil instead of butter. Add vegetables to your order.
Best of all, you can tweak the principles of the Mediterranean diet in a way that works for you.
Bottom line
Although there is no one defined Mediterranean diet, it is generally rich in healthy plant foods and relatively low in animal foods, with an emphasis on fish and seafood.
It is linked to many health benefits and may help stabilize blood sugar, promote heart health, boost brain function and more.
Best of all, you can tweak the principles of the Mediterranean diet to suit you. If you don't like salmon and sardines but whole-wheat pasta and olive oil are your favorites, start building delicious, Mediterranean-inspired meals with the foods you love.
Source: https://www.baogiaothong.vn/che-do-an-ngon-va-lanh-manh-nhat-the-gioi-giup-giam-can-than-ky-ra-sao-192241203140952567.htm
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