The Mediterranean diet, ideal for maintaining the figure

People who want to lose weight or maintain their existing figure are always looking for diets with which they can achieve the desired results, but also feel good following them. Among so many options, the Mediterranean diet seems to be the easiest to follow and the most effective in the long term, says Italian nutritionist Gianluca Mech.

“The Mediterranean diet helps us to stay in good physical shape for a long time, and it is also a very good source of vitamins and nutrients, because it includes the consumption of a lot of vegetables. They are rich in mineral salts, vitamins and low in calories. In addition, they contain fiber that we know is extremely important for health and, more than that, it gives us the feeling of satiety. The basis of this type of diet is first vegetables, and then olive oil, in limited quantities”, says the nutritionist.

Good carbs, fiber, protein and healthy fats

“To lose weight, we need to consume fewer calories than our body normally consumes. What is really important, however, is to consume the right ones, the ones that nourish us and give us satiety. Carbohydrates, for example, are slow. What does this thing mean? They pass slowly from the stomach into the blood, without much influence on blood sugar. I’m talking here, of course, about good carbs like quinoa, oats, fruit, etc. We also need vitamins, protein and good fats. We can thus consume peas, lentils, chickpeas, seeds and nuts (rich in Omega 3), avocados, chicken breast, cucumbers which are rich in water and help a lot to hydrate the body”. adds the nutritionist.

Foods included in the Mediterranean diet

Quinoa

A cup of about 185 grams of quinoa contains 8-9 grams of protein. Quinoa is an excellent source of protein that contains all the amino acids essential for health. Amino acids are the building blocks of proteins, which form the basis of the formation of muscles, bones, skin and blood. It is important to know that these essential amino acids are not produced naturally by our body, but must be included in the diet. Quinoa contains them all.

Oat

As part of a balanced diet, oatmeal can be an excellent weight loss tool. The fiber and protein content of oats can increase satiety. Just ½ cup of uncooked oats contains at least 4 grams of fiber and only 150 calories. Not only does the soluble fiber in oats help lower LDL cholesterol, but it also contributes to weight loss, the nutritionist explains.

green peas

Peas are a food we can rely on to get the protein the body needs. A good source of vitamins C and E, zinc and other antioxidants that strengthen the immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and reduce the risk of chronic conditions, including diabetes, heart disease and arthritis.

leave

Lentils are rich in fiber, folate and potassium, which makes them helpful for the proper functioning of the heart, regulating blood pressure and cholesterol. It contains iron and vitamin B1, giving us the energy we need daily.

Chickpeas

Being a rich source of vitamins, minerals and fiber, chickpeas have numerous health benefits. It helps us maintain our weight within normal parameters, improves digestion and helps the immune system to function properly. In addition, it is rich in protein and is thus a very good substitute for meat, says Gianluca Mech.

Nuts and seeds

Nuts and seeds contain healthy fats and it is recommended to include them in your daily diet. Almonds, pecans, plain walnuts or pistachios are just a few options. You have to eat them raw and not in excess!

Avocado

Avocado is a fruit rich in fiber, of which 25% are soluble. They are necessary for the proper functioning of the body. Regulates intestinal transit and reduces the unpleasant sensation of bloating. I recommend eating avocado at every meal. Either on toast in the morning or in a salad for lunch or dinner.

Chicken breast

Chicken breast is a very good source of lean protein. It also contains vitamin B, vitamin D, calcium, iron, zinc, vitamin A and vitamin C. We can eat it boiled, prepared in the oven or on the grill, ideal in combination with seasonal salads.

Cucumbers

Antioxidants like beta-carotene in cucumbers can help fight free radicals in the body, which damage cells and can lead to many serious conditions. Also, cucumbers are low in calories and contain a large amount of water and soluble fiber, making them ideal for hydrating the body and losing weight, says the nutritionist.

–