Mediterranean-type diet for weight loss is very effective, this has been scientifically proven, so obesity powers - the United States, the Mediterranean diet as a lifestyle disease, prevention of obesity and response, to become a hot topic.
Weight loss, often due to hold on eating, hand, people feel pressure, but very difficult to go on forever. Managed to slim down the body weight, immediately back to the original figure, and even more important, that is, into a so-called "fat again." However, the Mediterranean diet, fat is not the case will be complex, people can not afford to go on long-term weight loss.
One reason for the failure to lose weight is extremely reduced fat and oil (lipid) intake.
Reduce lipid intake, does make people lose weight, but if the extreme reduction in food and taste will be uninteresting. The health point of view, the most important of the three nutrients to reach equilibrium, we must let the total carbohydrate diet 60-65%, protein 13-15%, fat 20-25%.
Thus, regardless of how to lose weight, a minimum intake of lipid needed to maintain body heat sources, materials and manufacturing cells. De-oil diet, the body becomes not only easy to fatigue, so the skin will become rough.
Oil is the "people can produce satiety things", usually just rice and other carbohydrates into the mouth, saliva will be broken down. Protein is broken down into the stomach after, but lipid digestion is very slow, the food into the duodenum to wait until after the start to be decomposed. Because lipid absorption is slow, so after eating, not easy to feel hungry.
Especially olive oil has long been regarded as a small number of healthy edible oil, is to help prevent cardiovascular diseases and lifestyle diseases. Moreover, the Mediterranean-type diet than in the main vegetable and fish dishes, as a whole is not high calories, but also a sense of satiety.
"As long as health and indeed continue to be able to slim down", so if you challenge a variety of weight loss, but still unable to get the desired effect, we must try to look at this Mediterranean-type diet.
Oil and delicious relationship between dietary fiber
Dietary fiber is not digested in the human body and absorbed by the composition, and lipids, vitamins and proteins are being digested and absorbed, the material strength to play, so nature, is very different.
Mediterranean-type diet key to success lies in olive oil. Recent studies have shown that the human brain there is a mechanism to let the oil will have a "delicious!" Feeling, because the oil contains an ingredient that can stimulate the bit depth and feeling in the tongue taste-related nerve, and through this nerve to the brain excitatory effect.
In fact, in animal experiments confirmed that the animal's brain through the tongue to feel the presence of oil, and therefore happiness substances secreted β endorphins and dopamine, the results from this experiment that the oil is equal to the delicious pleasure, and This delicious taste different from the general called on the delicious, but a "tasty people can not give up."
A lot of grain, a small amount of olive oil.
The traditional Mediterranean diet includes a lot of whole grain pasta, brown or wild rice, whole grains, whole wheat bread. Every day eat as many fruits and vegetables. In meat, the implementation of the Mediterranean diet most people eat fish. Very rare, this diet includes red meat intake. Because nuts contain good fats, and proteins can be added, so a small amount of nuts in the diet plan is permitted. A small amount of olive oil or canola oil, is the Mediterranean diet to lose weight factor lies.
The main part of the diet plan
1, eat very little red meat or red meat completely ruled out.
2, at least 2-3 times a week to eat fish.
3, consumption of small amounts of nuts every day.
4 day diet is mainly fruits and vegetables.
5, only eat healthy fats such as olive oil.
6, avoid using salt. Edible spices and herbs used to adjust the taste of food.
7, at least 30 minutes of exercise a day.
Amount to drink in the Mediterranean diet is allowed, because studies have shown that intake of small amounts of wine, helps reduce the risk of heart disease. Under normal circumstances, should consume no more than every 8-ounce wine.
Overall, the Mediterranean diet is by choosing a high intake of fresh fruits and vegetables, and limit intake of red meat, eat lots of fish and small amounts of healthy fats, then the amount to drink wine. This will not only lose weight, but also can reduce the risk of heart disease and cancer. Therefore, the Mediterranean diet is undoubtedly healthy and slimming diet weight loss one.
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