Factors To Consider When Starting A Low Carb Mediterranean Diet
The Mediterranean diet started in Italy and Greece in 1960. The Mediterranean diet is low in starch and carbs that can be easily digested. The diet also focuses on fighting diseases because it is full of vitamins and flavonoids. The diet is beneficial. Compared to the low fat diet, it is easy to stick to the low carb Mediterranean diet. This is because it is enjoyable. This guide provides you with all you need to know about the Mediterranean diet.
The Mediterranean diet is about refined carbohydrates. You should consider avoiding processed cereals, bread, pasta, rice and potatoes. Instead, you need to consider quinoa, lentils, whole grains and beans. Brown rice is okay as it results in reduction of carbohydrate load. Mediterranean recipe involves reduction of sugars, sugary drinks and desserts. There are a lot of healthy alternatives. The primary goal is to wean yourself off sugar.
The diet involves consumption of more vegetables like dark leafy greens, yellow and red pepper and others. You can include non-starchy vegetables for essential phytonutrients. There are a lot of tips online for creating simple recipes that will make your vegetables irresistibly delicious. This is helpful if you are dont like vegetables by increasing your intake. This will help increase your intake of vegetables especially if you are a reluctant vegetable eater. You should also include some fruit by eating one to two portions everyday. Choose apples, berries and pears. Make sure not to peel them because the majority of the nutrients are there.
Also, you should minimize your intake of tropical fruits that have high sugars such as pineapple, mangoes, bananas and melon. The diet includes plenty of high quality protein of at least one and a half to two ounces per day. Proteins dont get stored in the body. To avoid muscle loss, you need to incorporate an adequate level in your diet. There are some processed meats such as sausages, bacon and salami that should be eaten in moderation. The same goes for high quality proteins like soy, meat, seafood, chickpeas, lentils, tofu, oily fish and eggs.
Until recently, dairy products were shunned because people believed they are not healthy. However, studies have found no evidence linking dairy products to increased risk of heart disease. In fact, it was found that dairy products have healthy fats and oils. Alternatively, there are healthy options like nuts, olive oil, cheese, yogurt, shrimp and coconut oil. They are a good source of slowburn energy and make food taste better. Healthy oils increase the absorption of fat soluble vitamins like A, D, E and K.
Vinegar also assists in reducing weight and improve insulin sensitivity. The Mediterranean diet basically is high in healthy plant foods and low in animal foods but the variations differ from country to country.