Posts Tagged ‘Healthy fat’
What Everybody Ought to Know About the Mediterranean Diet
Written by guest author Eva Alexander;
a) Mediterranean diet is high in fat content. Can people enjoy weight loss and optimum weight management if they follow this diet?
Mediterranean diet is high in fats. But these consist of monounsaturated and polyunsaturated fats. These are healthy fats needed by your body. In contrast, the typical American diet is rich in saturated fats. It should be noted also that fat content in your diet does not determine weight loss. It is your calorie consumption that will generally influence weight loss and optimum weight management. Mediterranean diet provides lots of healthy benefits but it is still essential to lower your calorie consumption to achieve better results.
b) What makes the Mediterranean diet different from the common American diet?
Americans consume high numbers of red meat, poultry, eggs, and dairy, while the Mediterranean includes very little. The diet also differs from the typical American diet through its dependence on fruits, vegetables, nuts, seeds, olive oil, beans, breads, cereals, and potatoes.
c) Explain why the incidence of heart disease is lower in the Mediterranean?
Diet is a major factor in lowering the incidences of heart disease in the Mediterranean region. This has been proven by research and studies conducted by health and diet experts. Another big factor is the holistic approach of the Mediterranean diet. This diet does not only focus on foods but on maintaining a healthy lifestyle as well.
d) Is exercise still required if one is following a Mediterranean diet?
Of course, exercise is one of the most crucial aspects of Mediterranean diet. When this diet was developed in the sixties, exercise and physical activity were part of the culture of the Mediterranean people. The development of the Mediterranean diet institutionalized the correct food choices and holistic lifestyle. With this diet, daily walk for an hour and once a week whole body exercises are required.
e) How the Mediterranean diet differ from the Low Carb diet?
Mediterranean diet is substantially different from Low Carb diet. For one thing, the Mediterranean program has lower protein component. You will only get 15 percent calories from the protein of Mediterranean diet.
f) Wine is a regular feature of the Mediterranean diet. Is there a recommended amount for wine consumption each day?
The rule of thumb is to consume wine in moderate amounts. Men should get 5 percent of their daily calorie intake from wine. For women, the calorie consumption from wine should be 2.5 percent.
g) Final Tips
The Mediterranean lifestyle is your way to achieve good health. You need to include foods in your diet that are rich in Omega 3, root crops, and vegetable oils. Combine these with breads, cereals and fruits and you can prevent heart disease.
About the Author – Eva Alexander writes for Mediterranean diet breakfast , her personal hobby blog focused on tips to eat healthy on the Mediterranean way.
Is Fat Good or Bad?
When we think about weight loss and fats we are sort of confused. We hear many times that in order to lose weight we have to cut fat completely out of our diet or limit it to just a small amount. If we follow this we are going exclude healthy fats from our diet too.
We heard about bad fats, trans fats that we shouldn’t eat in order to lose weight and stay healthy. Most of us don’t have enough information about healthy fats, the good fats we should eat which are essential to our health. A lot of people believe that all fats are bad.
Yes, we need to eat fats to stay healthy. And we also need fats to lose weight which sounds contradictory. Here are some good reasons why we need fats:
- It’s hard to believe but fat can help you to lose weigh. Fat is filling, fat will prevent you from overeating and will help you to feel satisfied.
- Essential fats will help you to reduce the risks of cancer, heart disease, Alzheimer’s disease, arthritis, fatigue and allergies due to their anti-inflammatory and anti-clotting properties.
- Omega-3 fats help you to reduce the chances of developing depression. Depression is a frequent trigger of overeating. Omaga-3 fats have mood enhancing qualities.
- Believe it or not the brain is made up of 60% fat! Fat forms an essential part of your cell structure. Without them your cells will be unable to replenish and you will not be able to function at your peak capacity.
- Fats can influence your blood sugar balance. Balancing your blood sugar level will reduce your cravings and will also prevent mood swings.
As you can see, as long as you are eating the right fats you can still lose weight. You just need to know which fats are which. Some of the best sources to receive healthy fats are:
Flex seeds, pumpkin seeds, hemp seeds, chia seeds, walnuts, avocados, extra virgin olive oil, coconut oil and wild salmon.