The many benefits of the Mediterranean diet have been well documented. U.S. News & World Report has consistently ranked it as one of the top diets and a top choice for registered dietitians. This diet is not rigid with "yes" and "no" lists, and has numerous proven benefits. It has been shown to lower your risk of stroke and heart attack. While not as scientifically proven as other diets, the Mediterranean diet is a good choice for many reasons.
This reduces the risk of developing heart disease
A Mediterranean diet is a combination foods rich in phytochemicals that lower the risk of heart disease. Research in many Mediterranean countries has shown that Mediterranean-style diets are less likely to lead to cardiovascular disease. This diet is rich in fish, olive and whole grains. Extra virgin olive is the most commonly used source of dietary oil. The diet also includes moderate amounts of fish and poultry as well as dairy products. The Mediterranean diet is primarily plant-based and includes low-fat and moderate amounts of red wine, poultry and fish.
Lower risk of getting cancer
A new meta analysis has revealed that the Mediterranean diet is associated a reduced risk for lung cancer. Lung cancer is an extremely rare form of cancer with a 5-in-1 incidence rate. These findings are the first to examine the effects of Mediterranean diets on a broad population. This is not a definitive result and further research should be done to confirm this association. Moreover, future studies should include a larger number of ethnic groups and include more countries in Asia and Africa to validate these results.
Lowers blood pressure
The Mediterranean diet is associated with lower blood pressure, better cardiovascular health, and less oxidative stress. In addition to lowering blood pressure, this diet is also beneficial for the renin-angiotensin-aldosterone system, which regulates artery and vein blood flow. Many mechanisms are responsible for the Mediterranean diet's health benefits. Read on to learn more about how this diet can reduce blood pressure.
Reduces risk of stroke
A study in the New England Journal of Medicine has found that people who follow a Mediterranean diet have reduced their risk of heart attack, stroke, and death by heart disease. The diet consists mainly of fruits and vegetables, along with small amounts of meat and dairy products. Other than fruits and veggies, the diet includes olive oil, nuts, small amounts of red meat, and some dairy products. Researchers discovered that Mediterranean people had lower blood sugar levels.
Lower risk of mild cognitive impairment
Evidence is mounting that a Mediterranean-style diet can reduce the risk of mild cognitive impairment and dementia. One study showed that both high-risk and nonmediterranean populations were at lower risk of developing dementia by following the Mediterranean diet. Although it is not clear if the Mediterranean diet will prevent mild cognitive impairment or dementia, it is possible. However, researchers noted a significant reduction of dementia risk in those who followed a Mediterranean-style lifestyle.
Lowers risk of Alzheimer's
Studies have found a link between a Mediterranean diet and reduced risk of Alzheimer's disease. Researchers found biomarkers for Alzheimer’s disease in cerebrospinal Fluid and discovered that people who ate a Mediterranean diet were significantly more likely to develop the disease than those who did. Moreover, a Mediterranean diet was associated with lower levels of amyloid beta and tau proteins in the brain. Both proteins are associated in cognitive health and with a lower risk of Alzheimer’s.
FAQ
What amount of exercise is necessary to lose weight?
There are many factors that influence the amount of exercise required to lose weight. These include your gender, age, body type and how heavy you are. However, the majority of people require at least 30 minutes of moderate exercise five days a week.
The American College of Sports Medicine recommends that you do 150 minutes of moderate intensity aerobic activity per week. This should be spread over three days.
For example, if your goal is to lose 10lbs, aim for 300 minutes of moderately intense exercise per week. You can do this by walking fast, swimming laps or biking, as well as playing tennis, golfing and hiking, or jogging, running or other similar activities.
Start out with 20 minutes of vigorous physical activity three times weekly if you're just getting started. That could include activities like lifting weights, sprints, jumping rope, or fast walking.
Aerobic exercise can also help you burn calories and increase muscle mass. Muscle burns more calories than fat does. So building muscle while losing weight may help you achieve your goal faster.
What foods should I consume during an intermittent fast to lose weight
You can lose weight by cutting out carbs. This means that you should cut out carbohydrate-based foods like bread, pasta and rice.
Because it makes you feel fuller, you'll want to limit your intake of protein. So you won't feel hungry as often.
Instead, choose foods rich in healthy fats. These foods can keep you satisfied for hours after they are eaten.
You should ensure you drink plenty of water. Hydration is key to burning fat.
You may find that you actually crave these foods when you fast. This doesn't mean that you must give in to your cravings. If you do that, you may gain more weight then you lose.
You can avoid overeating by being mindful of how much water you consume each day. Drink a glass water whenever you feel hungry.
Although it might seem counterintuitive, this is actually proven to be a great way to lose weight. One study published in Obesity showed that plain water was more nutritious than sugary drinks.
Additionally, plain water can help reduce hunger pangs. So if you really want to lose weight, skip the sweetened beverages and stick to water.
Weight loss doesn't require you to restrict your intake of calories or eat less. Instead, make small lifestyle changes.
Start by switching your regular breakfast sandwich for a bowl oatmeal. Try swapping your afternoon cookie to a piece or fruit.
These easy changes can help you lose weight and keep your kitchen clean.
Why lose weight when you are 40 years old?
People over 40 should take care of their health and keep fit. It is vital to find healthy ways to stay active throughout your lifetime. This means regular exercise and eating healthy, as well as not smoking and moderate alcohol.
It is also crucial to recognize the fact that our bodies age. Our bones start to weaken, and our muscles start to shrink. By taking care of our bodies, we can slow the aging process.
Staying healthy and fit throughout your life is a great way to keep yourself young. These benefits include:
-
Better Sleep
-
Better mood
-
Increased energy
-
Lower risk for cancer
-
A longer life
-
More independence
-
More sex
-
Better memory
-
Concentration is key
-
Increased circulation
-
Stronger immune system
-
There are fewer aches and pains
Statistics
- It's estimated that half of all American adults attempt to lose weight every year (1Trusted (healthline.com)
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5). (healthline.com)
- A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (healthline.com)
- One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source (healthline.com)
External Links
How To
How to do Intermittent Fasting (IF)
Intermittent eating is a way to lose weight that you only have one day of the week. It's usually Monday through Thursday. This diet aims to lower your overall calorie intake, while still ensuring you get enough nutrition. It is believed that this will help you burn fat quicker than if the meals are regular for the whole week.
The most common form is to limit calories for certain days. This means that you would skip breakfast every morning and then consume whatever food you want during the rest of the day. You can also opt to eat three small meals a day instead of two large.
There are many different forms of intermittent fasting, including alternate day fasting, 5/2 fasts, 8/4 fasts, 16/8 fasts, etc. Each type of intermittent fasting has its pros and cons. Alternate day fasting is the easiest way to start out because you don't have to make any major changes to your lifestyle. However, not everyone can stick to a rigid schedule. They might prefer to experiment with other methods.
If you are interested in starting an intermittent fasting regime, I recommend beginning with alternate-dayfasting. This will allow your lifestyle to be gradually altered while you transition into more extreme fasting.