img5 820x410 - The Diet That Keeps You Trim and Liver-Healthy

The Diet That Keeps You Trim and Liver-Healthy

Everyone is always after a diet that promises weight loss. However, most diets that pop up these days turn out to be crash diets which result in significant weight loss with side effects like nutrient deficiencies or weight gain as soon as your return to your normal eating habits.

If you’re looking for a foolproof diet that aids in the upkeep of your health with the added benefit of weight loss then maybe you should consider the Mediterranean Diet. This diet is based primarily on the traditional cooking styles from countries along the Mediterranean sea. It is a plant-based diet comprising of the consumption of fruits, vegetables, legumes, whole grains, nuts, good fats, and white meats. The combination of these food groups has been scientifically proven to prevent life-threatening and chronic diseases such as heart disease, cancer, and diabetes.

Types of Food in the Mediterranean Diet

The focus is on fresh fruits and vegetables, pasta, rice, fish, chicken, bread, and good fats such as olive oil. These types of foods are rich in protein, healthy fats, and various vitamins and minerals which your body needs.

Bread is a popular whole grain food usually eaten plain or dipped in olive oil and balsamic vinegar. Notice that the choice of using the olive oil instead of margarine or butter eliminates the intake of unhealthy trans and saturated fats. The healthier type of fat found in olive oil is referred to as monounsaturated fat which lowers cholesterol levels and provides antioxidants.

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Nuts are high in healthy fat and increase your calorie count so it’s important to only have about a handful of raw nuts like almonds every day. Steer clear of sugar coated or salted nuts.

White meats such as fish like tuna, salmon, and sardines are consumed regularly in this diet. Fish are high in omega-3 fatty acids which lower triglycerides, decrease blood clotting and help decrease high blood pressure.

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Tips and Tricks

  • Instead of using salt to season your meals, improve the flavour with herbs and spices
  • Eat grilled fish once or twice a week
  • If eating red meat, stick to small and lean types of red meat. Avoid sausage, bacon, or high fat types of red meat
  • When it comes to dairy products, rather have skim milk, fat-free yogurt, and low-fat cheese
  • You should have up to ten servings of fresh fruit and vegetables a day
  • Stick to whole grain pasta and rice

This is a fun, healthy, and delicious sort of lifestyle change that you can start today!