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Mediterranean Diet: Here’s a Quick Way to lose weight

The Mediterranean diet is based on traditional Italian and Greek foods.

Researchers tell that Greek and Italian living in the 90s was much healthier than Americans with a lower risk of fatal diseases.

Many studies prove that a Mediterranean diet can help you lose weight.

This diet can prevent diseases such as type 2 diabetes, heart attacks, and strokes [1,2,3].

Mediterranean diet

The Mediterranean diet foods

You should add the list below to your daily diet.

  • Fruits
  • Vegetables
  • Herbs
  • Seafood
  • Nuts
  • Legumes
  • Potatoes
  • Bread but not white one
  • Spices
  • Fish
  • Whole Grains
  • Organic
  • Olive Oil

You shouldn't overeat foods such as cheese, yogurt, red meat, poultry, and eggs.


Foods not allowed

Here's a list of forbidden foods on a Mediterranean diet.

  • Processed grains such as white bread
  • Sugars and carbonated beverages
  • Refined oils, for example, quinoa oil, soybean oil
  • Trans fatty acids
  • Fast foods
  • Fully processed foods

What you can Drink on a Mediterranean diet

Drinking plenty of water is significant on this diet.

You can also drink a glass of red wine per day. But, you should avoid drinking too much alcohol.

Coffee and tea without processed sugar are allowed.

Healthy snacks

Here are healthy snacks you can eat on a Mediterranean diet.

These snacks can increase the feeling of satiety, which means you will eat less.

  • A small carrot
  • Nuts
  • Greek yogurt
  • A green apple or any fruits
  • Berries 
  • Grapes
  • Peanut butter

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