Mediterranean diet

The Mediterranean diet is a rich combination of vegetables, fruit, cereals, legumes, beans and nuts cooked, dressed or garnished with olive oil. The diet also constitutes moderate consumption of milk and milk products such as cheese and yogurt. The people of the Mediterranean region include a moderate intake of wine too. Thus, the traditional Mediterranean diet believes in more consumption of plant food and weekly and monthly intake of animal food.
Studies have been ongoing for years to find the secret of good health enjoyed by people living in the Mediterranean region. The Mediterranean region is a cluster of more than twenty states. Each state has its own culture, tradition, customs, practices and food habits and diet. In spite of these differences, every state was found to make use of olive oil and red wine, ate a diet of more plant food rather than animal and enjoyed an active life style. In other words, people in this region followed a traditional Mediterranean diet even though the preparation of food varied from state to state.
The traditional Mediterranean diet is explained through the Traditional Mediterranean Diet Pyramid. Apparently, intake of food products has been classified. Based on the nutritional value of various food products, it has been classified for normal, moderate and low consumption on a daily, weekly and monthly basis. The daily diet recommends vegetables, cereals, bread, pastas, potatoes, nuts, fruit along with moderate intake of dairy products like milk, yogurt, cheese and wine. Interestingly, an active life style has also been included in the daily diet. Weekly food includes poultry, eggs and seafood and red meat is recommended only few times a month.
Thus, the diet ensures good fat provided by olive oil reducing saturated "bad" fat from animal food. The traditional Mediterranean diet provides necessary minerals, anti-oxidants, low saturated fats, vitamins, carbohydrates, proteins, and other nutrients essential to maintain a healthy heart and a longer life.

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The best weight loss tips

Top Weight Loss Tips
The first thing you must do as you look to lose weight is get out a notebook and write out what your goal is. Do you want to lose ten pounds, thirty pounds, or even more? And how long should you give yourself to meet your goal? Writing down a clear and concise weight loss goal on paper can be a source of motivation that you can look at over and over again to keep it fresh in your mind. Stick this up on your refrigerator or bulletin board and use it as inspiration when you're feeling lazy.
The next step is to take a look at your diet. Cut out all of the unnecessary junk foods including chips, candy, and soda. Just by cutting out soda, for example, can help you lose five pounds or more very quickly. Elimination of sugary and foods that are high in carbohydrates is key. Increase your water intake and try and drink as much as possible daily. Drinking more water will suppress your appetite and keep your body hydrated which helps with recovery and energy.
Increase your protein intake and focus on foods that are low in carbs as mentioned before. Protein helps to burn fat and increase muscle mass and will help you take advantage of the exercise that you will be doing and fuel your body properly.
The next component to a good weight loss plan is a solid exercise program that includes a mix of cardio and weight training. Typically you should do cardiovascular exercises such as running, stair climbing, elliptical machines, or other aerobic activity that will get your target heart rate in the fat burning zone and keep it there for 30 minutes or more. You want to do cardio on a regular basis at a minimum of three times per week.
For strength training with weights, you can do work out all of your major body parts at least once a week and lift moderate to heavy weight. Try and use free weights if possible, as they will work more muscles than machines. The combination of weight training and cardio exercise on a regular and consistent basis will build muscle, get your metabolism rate up, and help to get your body into fat burning mode.

How to Successfully Meet Your Weight Loss Goals
All of the weight loss tips in the world will never work if you don't commit to losing weight over time and doing it right. Avoid diet fads and quick solutions like diet pills that may provide short term results. You need to live a healthy and active lifestyle to meet your goals.
Want to learn more and take it to the next level? Imagine having a beach body year round that others envy. To be successful and stay motivated it helps to use a proven diet program where you have a blueprint of what to eat and how to exercise.

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