Fast and healthy weight loss…depends on eating healthy foods while restricting your calories…Plus using The M3 System…and/or The Lean Body Sculpting System…
People from the Mediterranean benefit from their diet in many ways, first, they suffer far lower levels of chronic disease, which means they enjoy a highest life expectancy than most other countries in the world. Secondly, they do this by balancing work with leisure and family, they promote regular physical activity, and they consume a healthy diet comprised of mainly fresh fish, lean meat, whole fruits and vegetables, and heart-healthy whole grains and oils.
What is the Mediterranean diet and lifestyle?
- Consume Fish In Abundance
Seafood fans will rejoice over a diet that recommends a minimum of 2 to 3 servings of fish each week! The benefits are right there in the filet. It’s a fact that most fish—including fresh salmon, mackerel, herring, blue and albacore tuna, sardines, and even anchovies—is a rich source of omega 3 healthy fats. Be sure it is Wild Caught
- Pour On The Olive Oil
Sure, the Mediterranean diet allows fats—if they come from heart-healthy olive oil rather than from artery-clogging saturated fats from butters, margarines, red meat, and cheese. Coconut Oil and Avocado Oil are good, too. (Especially for Brain Health)
- Be Moderate With Dairy
Low fat dairy products can be very healthy on a limited basis. That’s why the Greeks dismiss most high fat cheeses and cream sauces from the table in favor of Greek yogurt, which they consume in small quantities at breakfast or for snacks (i.e., tzatziki).
- Eat Fresh Whole Foods
The bulk of the Mediterranean diet is really fresh, local fruits, vegetables, legumes, and nuts. You’ll get plenty of vitamins and antioxidants from raw fruits, raw or steamed veggies, as well as healthy vegetarian proteins from beans, and nuts.
- Avoid Anything Processed
We’ve already established that the Mediterranean diet focuses on fresh, local, whole foods, which means anything packaged, canned, or boxed is avoided due to excess sodium, sugar, fats, and artificial additives that really do more harm than good to our bodies.
- Only Healthy Whole Grains
Sure, pasta, bread, and rice can be part of your Mediterranean diet experience, as long you eat the kind that’s made using whole grains—and not the kind that’s manufactured using bleached, processed flour.
- Shun Sugar
One of the most difficult parts of the Mediterranean diet is cutting out sugar. Suddenly, everything from your favorite cookie to your bar of chocolate of choice will be off limits. Focus on whole, natural sugars from sources like fresh fruit, fruit salads, and honey.
- Cheers To Wine
Drinking wine, in moderation, is a big part of the Mediterranean diet. However, keep in mind that this is not an open invitation to over-imbibe. The Greeks consume only 1 to 2 glasses of wine per day, and typically only with meals.
- Enjoy Regular Activities
The lifestyle portion of the Mediterranean diet focuses on a favorite physical active every day. So regardless of if you bike, walk, garden, do yoga, run, or swim—the idea is to enjoy working and moving your body every day.
- Pass On Red Meat
If your diet consists mainly of unhealthy animal fats (i.e., beef, lamb, and pork); you’re bound to end up with weight gain, and heart issues down the road. That’s why the Mediterranean diet allows small portions of lean, red meat purely in moderation. Instead, stick to white meats like fish, chicken, turkey, and seafood for lower fat, healthier meat protein sources in your meals.