•  
  •  
  • Home
  • /Diet keto& Weight

keto Diet & Weight Management

he Mediterranean Diet first began in 1945 by an American doctor named Ancel Keys who was staying in Salerno, Italy. The diet became well known by the 1990s. More than just a diet, the Mediterranean Diet involves a more holistic approach, it’s not just the eating but it also involves the lifestyle. It is definitely a diet that anyone can use for a lifetime because of the many health benefits it brings. What is the Mediterranean Diet? The Mediterranean Diet is a dietary plan that is based on eating customary foods and drinks of countries around the Mediterranean Sea. It has a more contemporary nutritional approach. By tradition, Western Europe actually has two broad nutritional approaches which are the Northern European and Southern European. The Mediterranean diet is more on the Southern European approach and is centered on the diet of people of Creete, Greece and southern Italy but today Spain, Southern France and Portugal are included already despite the fact that Portugal does not surround the Mediterranean Sea. Basically a Mediterranean Diet is composed of the following:Mediterranean Diet Lots of plant-based foods Fresh fruits High intake of nuts, beans, seeds and cereals Use of olive oil as a source of dietary fat Dairy foods which are mainly cheese and yogurt Consumption of only 4 eggs per week Moderate consumption of fish and poultry Low consumption of red meat per week Low to moderate intake of wine The 25-35% of calories are from fat and 8% of the calories are from saturated fat Goal The Mediterranean Diet is designed to ensure that all the essential elements of healthy eating are part of the diet starting with consuming fruits and vegetables, whole grains, fish and healthy fats which we can get from using Olive oil. From here, we can see that the diet is aimed at limiting the intake of fats and making healthier choices when eating foods that contain fat rather than removing it from the diet. But the fats in the diet are the ‘good fats’ which are the monounsaturated and polyunsaturated fats. How does it work? The Mediterranean Diet was not really designed for weight loss but it was rather made for the purpose of promoting a healthy lifestyle by eating the right kinds of foods. The diet is more of a combination of Mediterranean foods from different countries such as Italy, Spain, Greece, North Africa and Greece giving dieters loads of healthy and tasty choices. Basically the Mediterranean Diet is centered on the following concepts: Consumption of foods that are from plant sources such as fruits, vegetables, seeds, nuts, beans and grains. Fruits and vegetables should be included on the diet on a daily basis. As much as possible, dieter should keep away from processed foods and fresh foods are preferred which happen to be rich in antioxidants, vitamins and minerals. Olive oil is the chief source of dietary fat. The main low fat dairy products of the diet are cheese and yogurt. There should be a limit of four eggs in a week. There should be a moderate intake of fish and poultry as well as other meats such as beef, lamb and pork. If a dieter is going to eat chicken it should be skinless. Turkey is much more preferred as it is leaner. There is restriction of intake of foods that are high in sugar or saturated fat. Low to moderate intake of wine (1-2 glasses per day for men and 1 glass per day for women) which should be drank during meals. For those who are accustomed to eating meat and processed food, it may be hard to follow the diet at first but eventually, it becomes easy to follow plus the wide variety of food choices make meals interesting. Advantages Easy to follow Does not require measuring or weighing Not for weight loss but can help a person lose as much as 10 lbs. in 5 weeks Offers a wide variety of food choices thus it is not boring Can be lifelong diet plan Proven to be effective in lowering the risks of developing heart diseases, specific types of cancer and even diabetes Disadvantages It may be hard to follow the dietary plan because some people may not be accustomed to the food There is a need to cook fresh foods Not really meant for weight loss Who can benefit from the Diet? Anyone can follow the Mediterranean Diet as it offers a very healthy meal plan and helps in improving the quality of life by means of healthy eating. As long as you are willing to try Mediterranean cuisine, then following this diet won’t be a problem at all. Celebrities who have used it The Mediterranean Diet definitely did not miss out on attracting even celebrities in Hollywood such as celebrity chef Rachel Ray whose cooking is centered on using olive oil and includes fruits, vegetables, wine and whole grains to her recipes. Celebrity Brooke Burke, actress Penelope Cruz, Jennifer Garner, Isla Fisher and Heidi Klum also follow the Mediterranean diet. More than just a diet, these celebrities have looked up to it as healthy lifestyle. How many people have used and benefited from the diet? The Mediterranean diet is followed by people from different parts of the globe and not just in the Mediterranean region. It has been thought of as an ideal diet because it’s healthy and yet it still does not fail its dieters to choose from a wide variety of foods offered plus the fact that it has great health benefits, lots of people are getting drawn to it and is a growing number to this day. Conclusion The Mediterranean diet many not be a weight loss plan but it does help promote a healthy way of living and a better life. It is not like other diets that a specific program is laid out and pre packed foods are served. It is more of knowing what foods to eat and which ones to cut out from the diet. Although some people prefer to use for weight loss, there are also those who closely count on their calories to really lose weight but the mere fact that it is low in fat and does not encourage eating too much of meat and focuses on eating fruits, vegetables, nut and whole grains, the diet can help in losing weight but at a much slower pace..

 

meas-tape-apple2If you treat pre diabetes as a warning then you can make a few pleasant changes to your diet which could stop the onset of type 2. Eating healthily can mean a different thing to different people, but for the diabetic it’s fairly straightforward: PROTEIN Is necessary for the upkeep of body cells and for good measure helps give you shiny hair and nice skin. Good protein can be had from lean meat, nuts, beans, seafood, eggs and dairy produce. Unfortunately some of these are also high in saturated fats so sticking to low fat instead of full fat milk and cottage cheese instead of cheddar would be a good idea. Unsaturated fats are good for the body and would include olive oil,sunflower oil, rapeseed oil (and the spreads made from them) and oily fish such as mackerel and salmon. CARBOHYDRATES The good and the bad. Good would include fruits, vegetables, whole grains, and greens Bad would be all the sugary snacks and drinks, foods made from refined white flour So replacing the cola with fruit juice and the white bread with wholemeal would be a good start Most of all though your diet must be balanced and your doctor or nutritionist will put you on the right road, but it’s up to you to keep on it. So clean out the food cupboards, get the rest of the family on board and get started with your new healthy lifestyle

 

 

 

Learn more about Diet and weight management

Weight Management
Nutrition.gov
www.nutrition.gov

Setting Goals for Weight Loss
Partnership for Healthy Weight Management
www.consumer.gov/weightloss/setgoals.htm

Weight Loss Center
Mayo Clinic
www.mayoclinic.com/health/weight-loss/WT99999

Choosing a Safe and Successful Weight Loss Program
Food and Nutrition Information Center – USDA
win.niddk.nih.gov/publications/choosing.htm

Aim for a healthy Weight
Food and Nutrition Information Center – USDA
www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/patmats.htm

Breakfast is a key component to any fitness and stout loss training program. Many people believe that skimping on calories is the way to lose weight and stout. While it’s right that the body needs to burn more calories than it is taking in if you want to lose weight, it is vital to have proper nutrient timing and not avoid the critical meals and snacks each day. A typical day should consist of the following: 1. Breakfast 2. Mid-morning snack 3. Lunch 4. Mid-afternoon snack 5. Dinner 6. Post-workout snack (low stout chocolate milk) depending on what time you train Breakfast is an extremely vital meal because the body has been in starvation mode for anywhere from 8-12 hours depending on when your last meal was and how much you slept. If you go into the day without a proper breakfast your energy levels will suffer and your metabolism will not get the boost that it needs to crank out calories all day as fuel. If your body is starved for nutrition, it will eventually get very efficient at holding onto what it needs for nutrients. Reckon of your body as a fire place. If you do not provide enough fuel for the fire, it goes out. You want your metabolism cranking all day, not slowing down due to the lack of fuel (food). Smoothies are an brilliant breakfast choice because they are quick, simple to make, they taste fantastic, and they are packed with energizing carbohydrates, quality protein, and vitamins and minerals essential for muscular recovery and fueling your day. Here are two fantastic recipes that you can incorporate into your breakfast routine: Almond Milk Fruit Smoothie: 1. 1 cup of almond milk (plain or vanilla) 2. 1 handful of frozen fruit (mixed berries, strawberries, tropical fruit) 3. 1 scoop of vanilla whey protein 4. Mix in a blender until smooth, pour and drink Almond Milk Chocolate Smoothie: 1. 1 cup of almond milk (plain or vanilla) 2. 1 sliced banana 3. 1 scoop of natural unsalted peanut butter 4. 1 scoop of chocolate whey protein 5. Ice cubes 6. Mix in a blender until smooth and crushed, pour and drink These two recipes are going to give you all of the essential nutrients without a lot of excess sugar. If you currently eat breakfast, give these a try. If you do not eat breakfast, start to incorporate a smoothie each morning and you will quickly see how much better you feel and how much quicker you will lose stout because your metabolism has been elevated.