Go the Mediterranean diet way…

63-year old American actor John Goodman is flaunting his lot slimmer – well 100 pounds less physique. It’s not as of Goodman exactly fits into the “svelte” category, but he feels lighter, swifter, better and more confident. Earlier, the actor was close to 400 pounds. And he owes it all to the Mediterranean diet.

If you are wondering what exactly is Mediterranean diet, we tell you that despite its name it has nothing to do with the Mediterranean cuisine. Read further…

Myths

Going by the name ‘Mediterranean’ the diet is generally and wrongly associated with Mediterranean region. Hence, it is considered to be expensive. Another myth is that just having Mediterranean can lead to desired result. But the fact is that a little exercise will only be a great addition.

What is Mediterranean diet?

Dietitians claim it to be probably the world’s healthiest diet. It is rich in fruits, vegetables, whole grains, legumes and olive oil; recommends fish and poultry over red meat, which contains more saturated fat than protein. Also, Red wine can be consumed regularly but in moderate amounts. In other words, a protein-rich diet leaves you fuller with fewer calories.

The diet is inspired by dietary patterns of Greece, Southern Italy and Spain in the 1940s and 1950s. Also, a Mediterranean diet works well with healthy lifestyle. The best results are visible when you have the meal at the table with your family and friends and relish every bite.

Benefits

Study claims that the benefits of Mediterranean-style eating pattern includes improved weight loss, maintenance of blood glucose levels, lowers risk of depression, heart attack, stroke and alzheimer’s disease, reduced levels of inflammation.

Replace regular cooking oils with healthier ones

Prefer heart-healthy monounsaturated fats for cooking and baking. A splash of high-quality extra-virgin olive oil is definitely a healthier alternative to butter. Other plant-based oils, like walnut oil or canola have beneficial omega-3 fatty acids.

Prefer protein over saturated-fat  

Take small steps initially and get protein from skinless chicken and turkey, fish, beans, nuts and other plants. This way you can lower your saturated-fat intake.  Fatty fish, such as salmon or tuna are rich in omega-3s which is linked with improved heart health. The focus of your meal must be whole grains and vegetables. However, in order to satiate your taste buds you may binge on your regular favourite food – but just once or twice a month and that too in limited proportions. This way you won’t trigger off the cravings.

Start your day with vegetables

Bright colourful veggies in your salad can be a treat for your body. A bowl full of spinach and cheddar omelet, vegetable soup for lunch and roasted carrots and green salad for dinner will do wonders for you.

Say yes to “real” whole grains.

Try whole grains that haven’t been refined. The ideal thing would be to look for the word ‘whole or whole grain’ on packets when you go shopping. Initially, it may not seem to be an interesting thing to keep digging and looking or the term in grocery stores, but eventually you will know where to look for it. Also, not many know that even popcorns are whole grain and must be had without the butter and if you still wish let it burst in a few drops of olive oil. Fibre-rich barley and hot steaming bowlful of oatmeal for breakfast can be really wholesome.

Say no to processed snacks

Processed snacks such as wafers, cookies etc, are generally loaded with sugar, saturated fat and trans fats and harm the more than one can think. Switch over to healthy munchies like almonds, walnuts, pumpkin or sunflower seeds. Calcium-rich low-fat cheese or low-fat curd or yogurt, are other healthy options too. However, it is essential to understand that one need not starve.

You don’t have to give up your drinks

Monitored consumption of alcohol – just a glass or two with a meal – is fine. Alcohol ups “good” HDL cholesterol. Wine “thins” the blood – making it less likely for blood to clot. Its antioxidants prevent arteries from getting into a process that leads to plaque buildup.

Expand your fruit zone

Fresh fruits are packed with fiber, vitamin C and antioxidants. You may add a little sugar or a few drops of honey or even sprinkle a little brown sugar on grapefruit. Have different fruits everyday for dessert.

–windowtonews