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The Mediterranean diet

Posted on: 13 Desember 2012

More than just a slimming diet, the Mediterranean diet (or Cretan diet) is a healthy diet. According to a study carried out in the 1950s, the cardiovascular mortality of Cretans is a lot lower than it is in Western countries, and this is down to their nutrition.

More than just a slimming diet, the Mediterranean diet (or Cretan diet) is a healthy diet. According to a study carried out in the 1950s, the cardiovascular mortality of Cretans is a lot lower than it is in Western countries, and this is down to their nutrition.

How it works
People from Crete have one of the lowest rates of cancer, cardiovascular and chronic illness in the world. It’s known that ageing and cancer are caused by the oxidation of cells, and the Cretan diet is rich in Vitamins C and E, which have anti-oxidant properties.
For many years, researchers have argued about the benefits of this diet on health. First of all, it’s crucial to reduce fat and sugar. Then what counts most of all is the quality and choice of foods: the quantity has little importance and it’s not necessary to weigh what you eat. On the menu are fresh or dried fruit and vegetables, cereals, not too much animal fat, and olive oil is a main source of fat. This diet includes fish, white meat and eggs a few times per week, as well as goat’s and sheep’s cheese.

Foods to eat
Replace butter and margarine with olive, rapeseed or soya oil, which are rich in monounsaturated fat (this lowers cholesterol levels).
Replace sugar with honey.
Replace red meat, which is high in saturated fat, with poultry.
Replace cow’s milk dairy with goat’s or sheep’s cheese, low-fat yoghurts and skimmed milk, where possible.
Eat raw, cooked, and dried fruits (400g per day).
Eat raw and lightly cooked vegetables, salad, pulses, cereals, wholemeal or sourdough bread.
Eat fish at least three times a week (preferably oily fish).
Drink 1-2 glasses of red wine a day for the polyphenols.
Add fresh herbs: they’re good for health and improve the flavour of your healthy dishes.

A typical day
Breakfast: Whole-grain bread and honey, sheep’s milk yoghurt, fresh fruit, nuts.
Lunch: Tomato and feta salad, chickpeas, wild rice and vegetables, grated pear and cinnamon.
Dinner: Chicory and nut salad, sardines, vegetables, wholemeal bread, a glass of wine.

Results
It has been proven that people following this diet for 18 months lose more weight than people on a classic low-fat diet.

Plus points
The Mediterranean diet is not only excellent for health but also for the palate! It doesn’t prevent you from eating out in restaurants.
This diet is suitable for anyone who wants to feel better in themselves, fight off ageing and obesity.
This diet is ideal for weight loss as its calorie content is low and it’s well balanced.

Downsides
This diet must be undertaken in the long term. First of all you have to restructure your eating habits in order to reap the benefits later!
The disadvantages come from having to follow unfamiliar eating habits you will be unaccustomed to.

 

Sumber : http://www.sofeminine.co.uk

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