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Healthy diet: the 5 most beneficial ways to lose weight

A well-chosen healthy diet helps to make certain investments in future longevity, “pumping up” the heart, cleaning the vessels and giving a certain margin to the brain and nervous system. Getting rid of extra pounds on this background is nothing more than a pleasant additional effect, but it is precisely this opportunity that for many of us is the main motivation when looking for a balanced nutritional plan that differs from existing eating habits and is not associated with severe restrictions. We have collected for you the star five of the most interesting, popular and approved by experts of healthy diets.

This healthy diet is an absolute record for the popularity and the number of positive reviews. The Mediterranean diet "by blood right" is followed by such symbols of feminine beauty and youth as Italian Sophia Loren and Spaniard Penelope Cruz, and UNESCO entered the food style typical of the countries of the Mediterranean region in the register of world cultural heritage. The main attractive features of a healthy Mediterranean diet are, of course, its diversity and “goodness”, as well as ease of following. "Resort" diet leaves a huge field for culinary experiments. From the transformation of the Mediterranean diet into an endless belly feast, it insures only the need to observe certain proportions in drawing up the daily menu. Nutrition specialists Ansel Kees and Walter Willet, who popularized the Mediterranean diet as a nutrition plan for weight loss and health, drew up a scheme called the Mediterranean Diet Pyramid. Place the product in this imaginary triangle gives an idea of ​​its weight in the menu. At the heart of the "pyramid" are slow carbohydrates in their most healthy varieties: unpolished cereals, whole grain bread, pasta from durum wheat. Above them are vegetables and fruits, olive oil, nuts, seeds, and dairy products without additives, including low-fat cheeses, among which preference is given to traditional Mediterranean pickle or whey. All this should be consumed daily, unlike sea fish, lean poultry meat, potatoes (and other root crops), eggs and sweets - they are recommended to eat from one to six times a week. Red meat is allowed on a healthy Mediterranean diet no more than once a week, but adherents of the Mediterranean diet are allowed to indulge in red wine twice a day, skipping a glass for lunch and dinner. At another time, quench your thirst is advised non-carbonated pure water. It is assumed that, following the Mediterranean diet, you eat five times a day: three of them are full, and the other two meals are snacks. There are no clear recommendations regarding limiting the amount of servings: it is assumed that the fiber of vegetables and grains provides a constant feeling of satiety, and the variety of allowed products allows achieving gourmet refinement of the menu and avoiding obsessive dreams of any prohibited foods, which, alas, is not uncommon on other diets. Therefore, moderation in nutrition and a healthy attitude to food accompany those who follow the Mediterranean diet in a natural way. In addition, as studies have shown, olive oil has the ability not only to regulate appetite, but also promote weight loss due to the high content of unsaturated fatty acids, which stimulate the splitting of old fat reserves, which is important if you want to become not only healthier, but also slimmer. Scientists are sure that a healthy diet according to the Mediterranean model is a high-quality prevention of brain and heart disorders, and its balance allows you to adhere to this style of food without any contraindications for an arbitrarily long time. Judging by the number of ancient but very vigorous old men in Italy who have never heard anything about cholesterol deposits - for a very, very long time. The main disadvantage of the Mediterranean diet is often called its high cost: a large number of fresh vegetables, extra virgin olive oil, the freshest animal protein sources and delicious dairy products in some regions where nature is not as supportive as the seashore can be a significant burden for the wallet. On the other hand, it is believed that this is nothing more than a stereotype: semi-finished products, sauces and large quantities of meat cost the family or individual budget hardly cheaper, and if we recall the inevitably associated with malnutrition costs for doctors and medicines, a healthy Mediterranean diet begins to look quite a good investment.

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