Dishes That Help You Lose Weight – 5 Suggestions Of The Mediterranean Diet

The main benefit of this diet is the excellent contribution of healthy fats from olive oil and other foods rich in omega 3 and 6 fatty acids. Discover a few recipes that you can include in your weight loss plan.

Mediterranean cuisine follows one of the best dietary patterns in the world. In addition, it contains delicious and easy-to-cook dishes that help you lose weight. Do you want to learn how to prepare Mediterranean diet dishes that will support your weight loss diet?

All kinds of food are included in this diet. However, it places priority on the consumption of complex carbohydrates as well as fruit and vegetables. Therefore, its use helps to lower the level of cholesterol in the blood, which in turn helps to prevent cardiovascular diseases.

The main benefit of this diet is the excellent proportion of healthy fats from olive oil and other fatty acid-rich foods such as Omega 3 and 6. It also provides you with the right amount of other essential nutrients.

Find out which dishes of this diet help you lose weight the fastest and don’t hesitate to try them.

What are the benefits of the Mediterranean diet?

The Mediterranean diet is one of the most complete diets. It covers all nutrient groups and suggests preparing meals using healthy and varied foods.

The Mediterranean diet is a model of nutrition that follows the dietary patterns of Mediterranean countries such as Spain, Portugal, France, Italy, Greece and Malta. This model is rich in the main food groups that a diet must contain in order to be varied, balanced and healthy.

The goal of any diet is the correct dosage of the individual nutrients. It is for this purpose that the food pyramid has been developed to organize all the products and understand how to take them. Here’s what he tells us about the Mediterranean diet:

Olive oil is a staple in Mediterranean cuisine.
He uses fresh, seasonal, non-frozen foods.
Carbohydrates are provided by grains such as rice, pasta, and bread, which is also a staple food.
You should eat five portions of fruit and vegetables daily. We cannot forget about fresh fruit for dessert.
You also need dairy products : skim milk, fresh, soft cheeses and natural yoghurt.
An average of four eggs a week is another essential nutrient for health, as are blue and white fish as well as white meat.
Excess animal fats, red meat as well as sweets are avoided.
Natural mineral water is essential for life. On average, two liters of water are consumed per person per day. However, the exact amount depends on age, weight and other parameters.

Additives such as salt or sugar are avoided.
In addition, you should supplement your diet with daily exercise.

Is it worth choosing dishes that help you lose weight?

Unlike other eating habits, the Mediterranean diet is the diet we need to live well. It is not aggressive and does not cause nutritional deficiencies. You won’t lose weight quickly on it.

But if you keep enough food and play sports every day, you will not only lose weight. It will also benefit your heart.

So this diet is not about losing 5 kilos in 3 days, as is the case with the pineapple or artichoke diets. Rather, we want to keep the body mass index at the recommended average level and enjoy delicious and varied meals. It’s something that requires education for which your body will thank you.

The Mediterranean diet, however, contains a certain flaw that can prevent you from losing weight. He includes wine among the recommended dishes. Meanwhile, an article in the Journal of the American College of Cardiology advises against alcohol consumption in any form.

This substance increases the risk of disease and contributes to weight gain.

Mediterranean diet dishes that help you lose weight

Below are typical Mediterranean dishes that help you lose weight thanks to their ingredients. They are easy to prepare as well as nutritious. Do not hesitate to prepare them not only for weight loss. First of all, think about getting out of your routine and improving your health. You have 5 delicious suggestions to choose from:

1. Delicious dishes that also help you lose weight: sweet potatoes marinated in curry

To get away from monotony, it is worth betting on new or unusual flavors of Mediterranean cuisine. Sweet potatoes marinated in curry spices and seasoned with sesame seeds or other seeds can be an unusual dish that retains the lightness sought by people on a diet.

2. Seafood and fish skewers

Fish and shellfish kebabs provide plenty of omega-3 fatty acids and protein.

Mediterranean cuisine offers a variety of protein-based dinner dishes (no vegetables or other carbohydrate products) to help you lose weight in the first weeks of the diet. Delicious fish and seafood skewers, seasoned with spices, lemon or garlic, and parsley can be a good option to escape boredom.

3. Chicken stuffed with asparagus, spinach and whipped cheese

Chicken stuffed with vegetables and cream cheese is another Mediterranean diet that helps you lose weight. Plus, it’s a healthy and delicious way to get away from the typical grilled steak.

To cook it, you just need to bake the chicken and coat it in vegetables and cheese. Five minutes in the oven and you have a tasty and healthy meal ready.

4. Salmon baked in foil

Dishes that help you lose weight - salmon

Salmon is a product that cannot be missed in the Mediterranean diet. It is low in calories and provides significant doses of omega 3 fatty acids, protein, vitamins and minerals.

Salmon is usually one of the most common foods in any weight loss diet. And no wonder, because it has valuable properties. It is very rich in fatty acids, but most of all it has a delicious taste.

A delicious and light meal, but with all the benefits, is foil-baked salmon. It is prepared on a layer of zucchini, green asparagus and leeks, and topped with a little white wine.

5. Fresh green bean salad

Another problem that we usually encounter with weight loss diets is the lack of ideas for tasty legume dishes. This salad, on the other hand, is perfect for taking to work or eating out.

Tuna in natural brine, turkey breast and boiled egg whites will provide us with the proteins we need. And in combination with beans, they will give you a delicious taste.

In addition to these Mediterranean Diet foods we have discussed, there are many other delicious and healthy options. Never stop looking for alternatives!

Mediterranean diet, but energetically balanced

Although the Mediterranean diet can support our health, it is important to keep in mind caloric balance. We must not exceed the amount of food, even if they are dishes that help you lose weight. So be careful not to fall into a hypercaloric eating plan that will make you gain weight.

Remember that gaining or losing weight has a lot to do with the calories you eat and the amount of calories you burn. In addition, being overweight is linked to many diseases, according to a 2016 study.

For this reason , it is necessary to adjust the caloric balance of the diet to each person individually. Adding regular exercise to the Mediterranean diet is also a surefire way to improve your health and stay fit.