Factors To Consider When Starting A Low Carb Mediterranean Diet
The Mediterranean diet is dated back in the 1960 and based in traditional foods that used to be eaten in countries like Greece and Italy. 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. There are many benefits associated with the diet. Compared to the low fat diet, it is easy to stick to the low carb Mediterranean diet. This is because it is enjoyable. Below is all you have to know about the Mediterranean diet.
The diet is more leaned towards refined and starchy carbohydrates. Avoid bread, potatoes, pasta, rice and processed cereals. Instead you should switch to whole grains, quinoa, lentils and beans because they are healthy and filling too. 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 plenty of healthy alternatives. The primary goal is to wean 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. Consider berries, apples and pears. You should not peel them because most nutrients are found there.
Also, you need to minimize the intake of high sugar tropical fruits like mangoes, pineapple, melon and bananas. The diet should include high quality protein of one and a half to two ounces every day. Proteins dont get stored in the body. Ensure your diet has an adequate level in your diet. There are some processed meats that need to be eaten in moderation such as salami, bacon and sausages. The same goes for high quality proteins like soy, meat, seafood, chickpeas, lentils, tofu, oily fish and eggs.
Dairy products until recently were shunned because people had the misconception that they are not good. However, after research, studies found that there is no evidence that saturated fats increase the risk of heart disease. Actually, dairy products contain healthy fats and oils. Also, olive oil, nuts, cheese, yogurt, avocados, shrimp and coconut milk are also healthy alternatives. They are a good source of slowburn energy and make food taste better. Healthy oils increase the absorption of fat soluble vitamins like A, D, E and K.
Vinegar also assists in reducing weight and improve insulin sensitivity. The details as to what is involved in the Mediterranean diet is controversial because of different countries variations.