Mediterranean diet: the basic foods to lose weight and live more

Mediterranean diet: the basic foods to lose weight and live more

The main foods of the Unesco Heritage diet are nothing short of precious for health

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The Mediterranean diet, a Unesco Heritage diet, is a diet that, despite the evolutions that have involved it over time, is characterized by the presence of basic foods that act favorably on both weight and longevity.

Among the foods in question it is possible to include olive oil. Food present in human daily life since time immemorial, it is characterized, as is well known, by the presence of monounsaturated fats. Entering into the heart of the latter we remember, as also pointed out by the experts of the Humanitas group, that it is oleic acid, a special ally for heart health, and palmitoleic acid.

As mentioned above, olive oil also has positive effects on aging. Science has repeatedly focused on this benefit. Worthy of note in this regard is a joint study published in 2019 and conducted by experts active at various Greek, US and Spanish academic realities (e.g. Rutgers University).

The experts relied on a sample of 1,128 adults over 50 residing in Greece, investigating the effects on aging of the exclusive use of olive oil for culinary purposes. At the follow-up, positive repercussions were identified especially in subjects over the age of 70.

In the basic food scheme of the Mediterranean diet we also find fruit and vegetables. Rich in water, vitamins and minerals. In addition, they guarantee an adequate intake of fiber, essential nutrients to maximize the level of satiety (with obvious advantages for weight).

Not to be forgotten is the dried fruit. As specified on the pages of the official website of the Mediterranean Diet Foundation, among the healthiest alternatives we find almonds. Rich in proteins that allow you to complete the supply of amino acids, they are an excellent source of monounsaturated fatty acids and should be consumed taking into account a daily dosage of between 15 and 20 grams.

How can we not mention pasta, the real queen of the typical diet of the Mediterranean basin? When naming it, remember that it has a very high glycemic load. To rebalance it, it is best to accompany it with vegetables – due to the intake of vitamins – or with meat, legumes or fish due to the proteins.

We conclude by pointing out that, before implementing any change in your diet, it is advisable to ask your doctor for advice.

Category: Welfare
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