The Mediterranean diet requires eating a lot of fruits and vegetables and healthy fats every day. Sexy actress Lily James (Lily James) uses this diet to maintain a perfect body. (Photo/CTWANT Composite Image)
If you don’t want to lose weight quickly, but want to lose weight for a long time, experts recommend the “Mediterranean Diet” most. Studies have shown that you can lose up to 10.1 kg a year. Not only can it lose weight, but the Mediterranean diet can also prevent cancer and dementia, and reduce the risk of cardiovascular diseases. Therefore, it has been selected as the best diet by the international media for 6 consecutive years.
“According to the American Journal of Medicine in 2016, a one-year controlled experiment was conducted on the Mediterranean diet, low-sugar diet, and low-fat diet. Some people gained 2.9 kg while others lost 5 kg with the fat diet, and the gap is quite large.” Cheng Hanyu said, from this we can see that compared with the low-fat diet, the long-term weight loss effect of the Mediterranean diet and low-sugar diet is better and more stable.
Among them, the Mediterranean diet is even more respected as a longevity diet. Every year, US News & World Report invites experts to vote for the best diet plan of the year. Recently, it announced the latest ranking for 2023. The Mediterranean diet won the championship again. It has topped the list for 6 consecutive years. Many European and American stars also adopt the Mediterranean diet to lose weight, including Lily James and Lady GaGa, and the new generation of catwoman Zoë Kravitz.
The so-called Mediterranean diet refers to eating whole grains, fruits, vegetables, beans, natural spices, nuts and other natural foods every day, while taking in healthy fats, such as olive oil and avocado. In addition, eat fish and seafood twice a week, soy products, moderate dairy products, eggs, and occasionally eat chicken, duck and geese.
Not only should you eat less red meat, but the Mediterranean diet also has restrictions on desserts. It is recommended not to exceed 2 desserts a week, including sugar, candies, cakes, sugary juices and sodas. In addition, drink at least 1500~2000 cc of water every day to help the body metabolize.
Nutritionist Gao Minmin believes that the Mediterranean diet has six major advantages, including low glycemic index, which can reduce the risk of cardiovascular disease; high dietary fiber can help the stomach and intestines digest; intake of diverse fruits and vegetables can absorb various vitamins and minerals; Instead of red meat, the calories and burden are lower; intake of a large number of plant foods can help reduce the risk of cancer; intake of a large number of vegetables can increase vitamin B12, B6 and folic acid, which indirectly affects the blood circulation in the brain and reduces the risk of dementia.
Cheng Hanyu believes that whether it is the Mediterranean diet, 168 fasting or 52 light fasting, the most important thing is to find a way to lose weight that suits you, and it must be safe. “For example, some people will strictly control their calorie intake every day to lose weight quickly, but this method may lead to a lack of essential fatty acids in the body, which in turn will reduce the utilization rate of fat-soluble vitamins and lead to muscle loss, which is not worth the candle.”
Cheng Hanyu said that if you often take the wrong way to lose weight, losing weight all of a sudden and gaining weight again all of a sudden, it will make the body’s basal metabolic rate lower and lower. As a result, you only eat a little, and the weight will immediately counterattack, and finally lose more and more As you get fatter, your body fat also increases.
Not to mention weight loss drugs of unknown origin, not only have no safety guarantee, but may also contain banned drug ingredients. Once taken by mistake, it may damage the liver and kidneys, and even endanger health. If you don’t know how to lose weight correctly, you may wish to consult a professional nutritionist to find out the most suitable way to lose weight.