5 dishes of the Mediterranean diet that help you lose weight
The Mediterranean food It corresponds to one of the best food models in the whole world. In addition, it includes delicious and easy preparations to make at home. Do you want to learn how to make Mediterranean diet dishes to support your diet to lose weight?
This diet is based on including foods of all kinds, excluding those with a high fat content. For the above, its adoption helps reduce the cholesterol in the blood, which allows us to prevent cardiovascular diseases.
The main benefit of this diet is the excellent contribution of healthy fats from olive oil and other foods rich in fatty acids such as Omega 3 and 6. In addition, it also ensures the supply of other essential nutrients. Find out more about it
What are the benefits of the Mediterranean diet?
The Mediterranean diet is one of the most complete. It includes all the nutrient groups and suggests basing the dishes on healthy and varied foods.
The Mediterranean diet is a model of diet with dietary patterns belonging to the Mediterranean countries such as Spain, Portugal, France, Italy, Greece and Malta. It is enriched with the main food groups that must be present so that your diet is varied, balanced and healthy.
The goal of any diet is to properly dose the nutrients; in the case of the Mediterranean, there is no one who wins. In addition, the food pyramid was developed in order to order all its products to understand how to take them. This is what it tells us:
- Olive oil is essential in Mediterranean cuisine.
- Use seasonal foods, not frozen.
- Hydrates are supplied by cereals such as rice, pasta and bread, a fundamental product.
- Five pieces of fruit and vegetables a day are essential. We can not forget fresh fruit.
- Dairy products are essential: skimmed milk, soft cheeses and plain yogurt.
- Four eggs a week are a vital nutrient supply for our health, as well as blue and white fish and white meat.
- Avoid excess animal fats, red meat, sweets.
- Natural mineral water is necessary to live. Two liters of water per day is the average per person. This amount varies depending on age, weight and other parameters.
- Avoid additives such as salt or sugar.
- Supplement the diet with exercise every day.
Read also: 10 basic aspects to get started in the Mediterranean diet
Is it good for losing weight?
On the contrary that happens with other alimentary habits, The Mediterranean diet is the kind of food we need to live well. It is not aggressive, it has no nutritional deficiencies. You will not lose weight quickly but if you keep the right amount of food and exercise every day, you will not only lose kilos but you will benefit your heart.
This diet does not consist in losing 5 kilos in 3 days, as it happens with the diet of the pineapple or the artichoke; what we want is to maintain our body mass index in the recommended average, and enjoy delicious and varied meals. It is something that requires an education, that our body will appreciate.
Dishes of the Mediterranean diet that help you lose weight
Here we present 5 typical dishes of Mediterranean cuisine that thanks to its ingredients could help you lose weight. They are simple to prepare as well as nutritious. Go ahead and prepare them not only to lose weight but also to get out of the routine and improve your health.
1. Pretty marinated curry
To escape the monotony of our diet, It is interesting to bet on new or unusual flavors in the Mediterranean diet. The beautiful marinated with spices curried and seasoned with sesame or other seeds can be a dish that goes out of the ordinary and retains the lightness that we seek.
2. Seafood and fish skewers
The brochettes of fish and seafood make an important contribution of omega 3 and proteins.
The Mediterranean diet proposes a series of dinners based on protein (without vegetables or other foods with carbohydrates) to lose weight during the first weeks of the diet. Some skewers of fish and seafood, seasoned with spices, lemon or garlic and parsley can be a good option to escape boredom.
3. Chicken stuffed with asparagus, spinach and whipped cheese
Chicken stuffed with vegetables and beaten cheese is a healthy and delicious way to escape from the typical grilled steak. To cook it, only you have to make grilled chicken and roll it over vegetables and cheese. Five minutes baked and you will have a tasty and healthy meal.
You may be interested: 10 keys to the Mediterranean diet
4. Salmon with papillote
Salmon is an essential food in the Mediterranean diet. It is low in calories and provides important doses of omega 3, proteins and vitamins and minerals.
Salmon is usually one of the most recurrent foods in any diet. It has multiple benefits, it is very rich in fatty acids and its flavor is exquisite. A delicious and light meal, but with all the benefits, is salmon with papillote, served on a base of zucchini, green asparagus and leeks and a touch of white wine.
5. Fresh salad of green beans
Another problem that we usually find in a diet to lose weight is the lack of ideas to cook the vegetable in a tasty way. This salad is ideal to take to work or eat out. Natural tuna, turkey breast and cooked egg whites will provide the protein we need.
These dishes of the Mediterranean diet meet all the requirements: they are varied, balanced and include all food groups. Do not stop trying them!