The many benefits of the Mediterranean diet have been well documented. U.S. News & World Report has consistently ranked it as one of the top diets and a top choice for registered dietitians. It's not a rigid diet with no-no lists. Instead, it has many proven health benefits. Studies have shown that it can lower the risk of heart attack and stroke. The Mediterranean diet is not as scientifically supported, but it's a great choice for many reasons.
Reducing your chance of getting heart disease
A Mediterranean diet is made up of foods high in phytochemicals, which reduce the risk of developing heart disease. Studies conducted in several Mediterranean countries show that people who follow a Mediterranean diet have fewer cardiovascular diseases. This diet includes fish, olive oils, whole grains, and legumes. Extra virgin olive is the most commonly used source of dietary oil. You can also eat moderate amounts fish, poultry, or dairy products in this diet. In addition to plant-based foods, the Mediterranean diet includes a low-fat diet and a moderate amount of red wine, poultry, and fish.
Lowers risk of cancer
A meta-analysis has shown that the Mediterranean diet is associated to a lower risk of lung cancer. This rare disease has a 5-in-1,000 chance. These are the first studies to look at the health effects of the Mediterranean diet on the general population. The results aren't conclusive, and further research needs to be done to confirm the connection. Future research should be expanded to include more ethnic groups, as well as countries in Asia and Africa. This will help validate the results.
Lower your blood pressure
The Mediterranean diet is associated with lower blood pressure, better cardiovascular health, and less oxidative stress. In addition to lowering blood pressure, this diet is also beneficial for the renin-angiotensin-aldosterone system, which regulates artery and vein blood flow. The benefits of the Mediterranean diet are due to several mechanisms. You can learn more about the effects of this diet on blood pressure.
Reduced stroke risk
A study published in the New England Journal of Medicine showed that Mediterranean-style eating has a lower risk of heart attack, stroke, death, and other related diseases. The diet includes mainly fruits and vegetables along with small amounts (or none) of meat or dairy products. In addition to fruits and vegetables, the diet also includes olive oil, nuts, and small amounts of red meat and dairy products. Researchers discovered that Mediterranean diet participants had lower blood pressure.
Lower risk of mild cognitive impairment
Evidence is mounting that a Mediterranean-style diet can reduce the risk of mild cognitive impairment and dementia. A study that looked at both high-risk individuals and non-Mediterranean people found that the Mediterranean diet had a lower rate of dementia. But, it's not yet clear if a Mediterranean-style diet will prevent dementia or mild cognitive impairment. However, the researchers did note that there was a significant reduction in dementia risk in people who followed a Mediterranean-style diet.
Lower chance of Alzheimer's
Studies have found a link between a Mediterranean diet and reduced risk of Alzheimer's disease. Researchers identified biomarkers in cerebrospinal fluid that indicate Alzheimer's disease. Participants who followed the Mediterranean diet were found to be significantly younger than those who didn’t. A Mediterranean diet was also associated with lower brain levels of tau and amyloid beta proteins. These proteins are linked to cognitive health and lower risk of Alzheimer's.
FAQ
Would cardio exercises make me lose weight fast?
Cardio exercises are great to burn calories but they won't necessarily help with weight loss. It all depends on how much weight you have and what type of exercise you do.
Cardio exercises might not be enough to lose excess weight if your body is overweight.
You need to combine them with dieting and other types of exercise.
Cardio exercises, such as running or jogging, can help you lose weight quickly. These activities burn more calories that any other form.
Resistance training is necessary if you are looking to build muscle and not lose fat. Resistance training is done with no cost weights, machines, elastic bands, or other equipment.
To lose weight fast, you need to combine cardio exercises with resistance training.
For fast weight loss, combine resistance and cardio training.
What can I drink in the morning while intermittent fasting?
It is a good idea to drink water early in the day. It helps you feel full faster and gives you energy throughout the day. Add lemon juice or cucumber pieces to spice it up.
What is the best way to exercise when you are busy?
You can stay fit by exercising at home. It doesn't take much to get fit. You can perform simple exercises at your home without needing expensive equipment.
It is all that you need: a pair or dumbbells, a pad, a chair and a timer.
It is important to be consistent in your exercise routine. It is possible to lose your motivation if you miss a few days.
Start by lifting weights 3x per week. This could be squats and lunges as well push-ups, pull ups, pull-ups (dips, curls), etc.
Once you have mastered the basic movements, it is possible to move on to other types such as running and jumping rope, skipping or yoga, Pilates, dance, swimming, weight lifting, tennis, golf, playing basketball, soccer, volleyball, badminton or squash.
Choose the one that fits your lifestyle. For example, if you are working long hours, then you might want to avoid exercises that require too much energy.
If you are a night person, it's a good idea to work out during the evening rather that in the morning.
Listen to your body, and don't stop when you feel tired.
What foods should I consume during an intermittent fast to lose weight
You can lose weight by cutting out carbs. This means that you should cut out carbohydrate-based foods like bread, pasta and rice.
It is important to eat less protein, as it will keep you fuller longer. So you won't feel hungry as often.
Instead, focus on foods that contain healthy fats, such as olive oil, avocado, nuts, and seeds. These foods are satisfying and will keep your hunger at bay for hours.
You should ensure you drink plenty of water. Water is important for your body's ability to stay hydrated and helps you burn more fat.
These foods may be what you crave when you eat fast. These cravings don't necessarily mean that you should give in. If you do this, you might gain more weight that you have lost.
You can avoid overeating by being mindful of how much water you consume each day. If you feel hungry, drink water and not reach for another snack.
This might sound counterintuitive, but it's actually been proven to help you slim down. One study published in Obesity showed that plain water was more nutritious than sugary drinks.
In addition, drinking plain water helped reduce feelings of hunger. You can lose weight by avoiding sweetened drinks and sticking to water.
Weight loss doesn't require you to restrict your intake of calories or eat less. Focus instead on small changes in your lifestyle.
Try swapping out your usual breakfast sandwich in favor of a bowl o' oatmeal. Consider swapping out your afternoon cookie in favor of a piece if fruit.
These easy swaps can add up and help you lose weight without spending hours in the kitchen.
Statistics
- Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source (healthline.com)
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5). (healthline.com)
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5). (healthline.com)
- Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. (healthline.com)
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How To
9 ways to naturally lose weight
People worldwide face the biggest problem of losing weight. It's very difficult to maintain a healthy lifestyle when you are constantly trying to lose weight. There are many ways to lose weight like dieting, exercising, etc., but these methods do not work permanently.
I will be sharing some natural ways to lose fat without side effects today. Let's start!
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Drink Lemon Water. Drinking lemon water helps to flush out toxins from your body. This beverage detoxifies your body and boosts your energy levels throughout the day. Consuming this drink each day can help you lose weight.
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Eat More Vegetables. Vegetables have fiber, vitamins minerals, antioxidants, as well other nutrients that are important for our health. They also provide us with a feeling of fullness. Eating vegetables can help you lose weight.
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Increase Protein Intake. Protein is an important nutrient, which plays an important role building muscles. A high-protein diet will help you gain lean muscle mass and reduce your weight.
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Consume Green Tea. Green tea contains caffeine. It reduces appetite as well as increases metabolism. Caffeine has been found to increase thermogenesis - the process through which we generate heat. Thermogenesis is the reason why coffee drinkers tend to have lower levels of fat compared to non-coffee drinkers.
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Use Cold Showers. Cold showers can help you lose more calories. Research has shown that cold showers are more effective at burning calories than warm showers.
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Avoid Alcohol. Avoid alcohol. Alcohol can cause weight gain and is often a stimulant. Alcohol consumption can cause weight gain.
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Cardio exercise is a good idea. Cardiovascular exercise has been proven to reduce weight. It increases blood circulation, improves energy levels and keeps you fit. You can run, walk, swim or cycle.
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Don't skip meals You can control hunger pangs by eating small meals throughout the day, rather than three large meals. Skipping meals causes fatigue and lack of concentration, so it's better to avoid skipping meals.
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Reduce Sugar Consumption. Sugar is addictive and can negatively impact your mood. Sugar gives you a temporary boost of energy, but after eating sugar, you become tired and sluggish.