Diet models that promise rapid weight loss and that are applied unconsciously contain many risk factors for health. Moreover, unconsciously lost weight becomes prone to be regained by the individual in a short time. The toxic effects of an unhealthy diet pattern on the body may also cause the process to result in a more negative result.
Mediterranean diet is a nutrition model named after the food cultures of ancient civilizations that lived around the Mediterranean basin. On the basis of this nutrition model, olive oil is consumed regularly as the main source of daily fat intake. Mediterranean diet; It is based on the consumption of plant foods, grains, fruits and vegetables, legumes and oilseeds. Moderate consumption of fish, seafood and semi-skimmed dairy products; Relatively limited consumption of red meat and other meat products is aimed.
The main points to be considered while applying the Mediterranean diet; food selection, cooking method and portion control. For the basic points of the Mediterranean diet;
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Depending on the person's daily energy needs and lifestyle, 1-2 snacks can be added to 2-3 main meals a day.
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Dried fruits and nuts can be consumed along with a protein source such as semi-skimmed milk / yoghurt in between meals.
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A main meal plan should be made with vegetables and fruits, and vegetables should be boiled, It should be cooked with healthy methods such as oven and steam.
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Fish should be consumed at least 2-3 times a week and it should be cooked with healthy methods such as boiling, oven, and steam.
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Fats of animal origin such as butter, margarine, lard should not be consumed, fat consumption should be met from olive oil.
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Red meat consumption should be limited.
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2-3 liters of water should be consumed per day.
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Simple sugar should not be consumed as carbohydrates, the need should come from complex carbohydrates (whole grain, rye, whole wheat flour breads, cereals) should be met. antioxidant and anti-inflammatory Var sources contain complex carbohydrates, monounsaturated oleic acid and polyunsaturated omega-3 fatty acid; It contains low levels of saturated fatty acids. With its rich antioxidant and anti-inflammatory sources, the Mediterranean diet improves both health and quality of life.
Many studies have proven that the Mediterranean diet plays an important role in the prevention and treatment of various chronic diseases. It is a nutritional model especially recommended for the treatment of obesity, type 2 diabetes, cardiovascular diseases, Alzheimer's and cancer diseases. By adopting the principles of the Mediterranean diet, many chronic diseases can be prevented and personalized healthy weight loss / weight control diets can be made.
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