Losing weight without abandonment and hunger? This works great if you bet on the Mediterranean diet. Fruit, vegetables and fish - lean with the Mediterranean cuisine.
The inhabitants of the Mediterranean are also in terms of health and nutrition on the sunny side. Here are usually served first-class food, fresh, natural and prepared with healthy vegetable oil.
The big advantage: When vegetables, lettuce and fruit play the main role, it is not difficult to maintain or even lose weight .
But that's only one reason for us to explain the delicious Mediterranean diet as the new lean method. Equally important, we find that it is an optimal precaution for a long, healthy life : Studies have shown that the Mediterranean diet significantly reduces the risk of diabetes and cardiovascular disease. The development of tumors can obviously be slowed down with the right diet.
And this is how the Mediterranean diet works
Treat yourself to three meals a day.
The breakfast should not, as usual in the south of white bread and jam, but rather from cereal, fruit salad and quark.
At lunchtime and in the evening you can eat your fill of vegetables and salad. Even lean meat and side dishes such as bread, pasta or rice are allowed, but should only play a minor role on the plate.
In between, there are two snacks - that can be a few almonds, nuts or fruit. Although nuts contain a lot of fat and are high in calories, their ideal ratio of good fat and protein keeps blood sugar in balance. That's enough for a long time and prevents cravings.
If you increase your daily routine (30 minutes are ideal), you almost lose extra pounds.
Lose weight with a holiday feeling: the Mediterranean diet
If you like to cook, the Mediterranean diet is just right. Very important: Only unprocessed and fresh ingredients guarantee success.
And do it like the southerners: enjoy very slowly, while talking a lot. You then eat less and are fed up faster.
| Slim factor | healthy factor | |
|---|---|---|
| garlic | The ingredients of the tuber help in the detoxification work - the metabolism is boosted and the fat burning runs so well again. | Garlic has a positive effect on blood pressure and blood circulation. The essential oils have an antibacterial effect. |
| Herbs | Mint and basil stop z. B. the cravings for sweets. Basil also stimulates the metabolism and has a dehydrating effect. | Fresh herbs contain plenty of vital substances and help to save salt. |
| fish | Fresh fish is particularly rich in protein and low in fat. This boosts the fat burning properly. | Omega-3 fatty acids in fish lower cholesterol levels and dilate blood vessels, which lowers blood pressure. |
| olive oil | Flavors of olive oil regulate satiety. Dishes with the healthy oil quickly fill you up - so you eat less. | Its unsaturated fatty acids are ideal for heart protection. The content of good HDL cholesterol in the blood is increased. |
| vegetables | Plenty of vegetables fill your stomach, but it has low calories. So a saturation is achieved quickly. | Vegetables provide important vitamins. Tomatoes work z. B. dehydrating, their dye lycopene prevents cancer. Artichokes have a digestive effect and care in the boar for quick removal of toxins. |
| fruit | It contains lots of fiber and plenty of water, with low calories - ideal for losing weight and a great sweetener replacement. | Fresh fruit provides plenty of vitamins and Minerals in the body. The potassium in grapes regulates z. B. the water balance. Melons contain a lot of beta-carotene - the flower dye prevents heart and cancer. |
| red wine | / | Enjoyed in moderation, red wine is very healthy. Anti-aging substance According to various studies, resveratrol is said to delay aging. In addition, antioxidants in wine protect against cancer and cardiovascular disease. |
| Feta cheese | Lots of protein - ideal for weight loss, especially in the evening to enjoy salad. Plenty of calcium boosts fat metabolism. | It provides more valuable ingredients than cheese from cow's milk. |
