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How to start a Mediterranean to lose weight UK | Mediterranean diet recipes
A true Mediterranean diet is based on the region’s traditional fruits, vegetables, beans, nuts, seafood, olive oil, and dairy—with perhaps a glass or two of red wine. That’s how the inhabitants of Crete, Greece, and southern Italy ate since 1960s, when their rates of chronic disease were among the lowest in the world and their life expectancy among the highest, despite having only limited medical services.
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The foods you can start to include in your regular diet to move towards our new Meditteranean diet are
1-Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, cucumbers, potatoes, sweet potatoes,
2 -Fruits: apples, bananas, oranges, pears, strawberries, grapes, melons, peaches
3- Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
4–Whole grains: oats, brown rice, rye, barley, corn, whole wheat bread and pasta
other things like-
5–Fish and seafood, Poultry, Eggs, Dairy. Herbs and spices, Healthy fats:
6- a glass of red wine occasionally
Now these are some foods you want to start to reduce or remove from your diet
• Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
• Refined grains: white bread, pasta, tortillas, chips, crackers
• Trans fats: found in margarine, fried foods, and other processed foods
• Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
• Processed meat: Processed sausages, hot dogs, deli meats, beef jerky
• Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
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