The Mediterranean diet is a concept that started in 1960 in Italy and Greece. The Mediterranean diet is low in starch and carbs that can be easily digested. The diet also focuses on fighting diseases because it is full of vitamins and flavonoids. The diet has numerous benefits. Compared to the low fat diet, it is easy to stick to the low carb Mediterranean diet. This is because it is enjoyable. Read on to learn more about the low carb Mediterranean food or diet.
The diet is focused on refined and starchy carbohydrates. This means you avoid potatoes, rice, pasta, processed cereals and bread. Instead, you need to consider quinoa, lentils, whole grains and beans. Brown rice is fine but also there are some whole wheat breads that have added sugar usually have an impact on reduction of the carbohydrate load. The Mediterranean recipe will cut down on sugary drinks, desserts, sugar and drinks. There are many healthy alternatives. The main goal is weaning yourself off sugar.
The diet involves consumption of more vegetables like dark leafy greens, yellow and red pepper and others. You can include non-starchy vegetables for essential phytonutrients. You can get tips online to know how to make delicious recipes of vegetables. This is helpful if you are dont like vegetables by increasing your intake. This will help increase your intake of vegetables especially if you are a reluctant vegetable eater. You should also include some fruit by eating one to two portions everyday. Choose apples, berries and pears. Make sure not to peel them because the majority of the nutrients are there.
Also, you can minimize the intake of tropical fruits that contain high sugars like bananas, melon, mangoes and pineapple. The diet should include high quality protein of one and a half to two ounces every day. Proteins arent stored in the body. To avoid muscle loss, you need to incorporate an adequate level in your diet. Processed meats like salami, sausages and bacon need to be eaten in moderation. The same goes for high quality proteins like soy, meat, seafood, chickpeas, lentils, tofu, oily fish and eggs.
Until recently, dairy products were shunned because people believed they are not healthy. However, studies have found no evidence linking dairy products to increased risk of heart disease. In fact, it was found that dairy products have healthy fats and oils. Also, there are healthy alternatives such as coconut milk, shrimp, yogurt, cheese and shrimp. They are a good source of slowburn energy and make food taste good. Healthy oils increase the absorption of fat soluble vitamins like A, D, E and K.
Vinegar helps in improving insulin sensitivity and reducing abdominal fat. The details as to what is involved in the Mediterranean diet is controversial because of different countries variations.