Best Foods To Eat While Dieting

Best Foods To Eat While Dieting – What does the Mediterranean diet include? What can you eat in the Mediterranean diet? Nutritionist and Mediterranean diet expert El Zozos answers your questions and busts some big myths along the way!

This is a guest post written by nutritionist El Zozos. The opinions are entirely his own. Bio is included below the post.

Best Foods To Eat While Dieting

So you want to start a Mediterranean diet but you are not sure about one main thing: what to eat?

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The Mediterranean diet is a way of eating that focuses on fruits, vegetables, whole grains, beans, nuts, legumes, lean proteins from fish and poultry, good fats from olive oil, and some dairy products, using limited and red sweets. meat

To deepen this eating, I asked the registered dietitian El Zozos, who also comes from a large Greek family and has been eating this way since childhood, to guide us through the ingredients. Planning a Mediterranean diet through the lens of nutrition (Al does not share his thoughts below as an expert in the field, all opinions are his own).

First, the Mediterranean diet is a vegetarian diet, meaning it is rich in plant foods. This doesn’t mean you have to be or become a vegetarian to eat Mediterranean food, it just means you need to include more plant foods in your diet – think of the rainbow while you eat! Some important food-based foods for the Mediterranean diet include:

The CDC reported that most Americans (about 90%) do not get enough fruits and vegetables in their diet. So simply increasing your fruit and vegetable intake is a good place to start!

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Once you have a solid foundation of eating mostly plant foods, fill in the gaps by eating foods that provide good lean protein, healthy fats, complex carbohydrates, and fiber. Eat the following in moderation:

One of the most common things we eat in the Mediterranean diet is that we end up eliminating or limiting harmful processed foods. By getting more of the good stuff—plants, lean proteins, and good fats—we cut back on unhealthy processed foods high in sodium, refined sugar, and saturated fat—eating patterns that, if consumed in excess, can lead to diabetes due to weight gain. , high cholesterol and heart problems.

No, we’re not counting macros here. Macronutrients are foods that we must consume in large quantities and provide us with energy (calories). There are three macros – protein, fat and carbohydrates. Proteins and carbohydrates have 4 calories per gram and fats have 9 calories per gram.

Each of these macros has a place in our diet and they are not meant to “count” as you may have heard. It should also be noted that the ideal amount for each person is different and depends on gender, age, physical activity, height, weight and body composition.

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Before I end today, I wanted to clear up some myths you may have heard:

As you can see, there are no strict dietary rules, only rules and principles to help you get the most variety out of your unique Mediterranean diet. The balance of all macros is what makes the Mediterranean diet ideal for weight loss, glucose and lipid management, and cardiovascular event prevention. Plus you don’t have to do everything from scratch or use your savings to improve your health. I think it’s a win-win!

El Zozos is a nutritionist and Mediterranean diet expert, who comes from a large Greek family and has lived the Mediterranean way since childhood. She believes that nutrition education is the foundation for behavior change and knows that with accountability and smart goal setting, the Mediterranean diet can help her clients improve their clinical outcomes. He founded the Mediterranean School of Nutrition – a nutrition education platform aimed at helping people with insulin resistance, type 2 diabetes, heart disease and weight loss.

We hope you enjoyed this guest post by Al Zozos who shared the expert’s personal opinion on this post. It is not related to this site. Readers bear the sole responsibility to consult their own medical professional regarding their health, concerns or otherwise before starting a diet or new diet.

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I’m Susie. Born and raised on the shores of the Mediterranean Sea. I’m all about easy, healthy recipes with great Mediterranean flavor. Three things guide my cooking: eat with the seasons. use of whole foods; And above all, share! So glad you are here… The desire to have a toned and toned body has increased the number of gym members. However, in the end, many people feel depressed despite spending a lot of money on food and body products.

What most people don’t know is that the cure for weight loss is eating organic food for weight loss. Eating organic food should help with weight loss.

If you can’t reach your fitness goals despite changing your diet, following an organic diet plan is ideal for shedding extra pounds and getting the summer body you want.

Nutmeg foods increase levels of cancer prevention as well as micronutrients including vitamin C, zinc and iron.

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For example, this study concluded that the combination of antioxidants and vitamin C was 58% and 52% higher in organic berries and corn, respectively ( source ).

Here are some scientifically proven best natural foods for weight loss –

Leafy greens include kale, cabbage, spinach, Swiss chard and other natural foods for weight loss.

They exhibit several characteristics that make them useful for weight loss diets, which can include eating a diet low in calories and other carbohydrates and high in fiber.

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Leafy greens are a natural food for weight loss and can help bulk up your diet without increasing the calorie count in your health tracker.

Cruciferous vegetables include broccoli, cabbage, cauliflower and Brussels sprouts. These vegetables are rich in fiber and surprisingly high in protein.

If you’re looking to lose weight, the combination of protein, fiber and low energy density make cruciferous vegetables part of your daily diet.

Baked potatoes contain a wide variety of nutrients, a little of everything your body needs. They are rich sources of potassium, a nutrient that most people don’t get enough of.

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Baked potatoes are a very filling food. They reduce your appetite, which can help suppress your appetite for the rest of the day.

If potatoes are allowed to cool for a while after boiling, they produce a lot of inert starch, a fiber-like substance that has various health benefits, such as weight loss.

There are some beans and legumes that help with weight loss. Related to this category are lentils, chickpeas, black beans, etc.

Beans and lentils are natural food for weight loss that are rich in protein and fiber and also contain less starch.

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While flowers can help with weight loss, the main problem here is that many people find it difficult to tolerate flowers. For this reason, it is important to prepare the flowers correctly.

Dieting and eating less energy makes people consume fewer calories. Many foods with low energy content are rich in water, such as vegetables and fruits.

Some studies have concluded that eating the same food that has been made into juice instead of a solid diet makes people feel fuller and consume fewer calories.

While most fruits are high in carbohydrates, avocados are high in healthy fats. They are particularly rich in monounsaturated oleic acid, which is the same proportion of fat found in olive oil.

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Despite being very fatty, the avocado also contains a lot of water and fiber, which makes it less nutritious than expected.

They are excellent additions to vegetable salads, as many studies conclude that their oil can increase the absorption of carotenoid antioxidants from vegetables by 2.6 to 15 times ( source ).

You should practice using organic foods on a daily basis because they meet international standards for healthy eating. Organic farming preserves the environment due to environmentally friendly farming methods.

Although nuts are high in fat, they are not as fattening as people think. They are a good snack with the right amount of protein, fiber and healthy fats.

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Eating nuts can improve metabolic health and promote weight loss. A population-based study concluded that people who ate nuts were healthier and thinner than those who didn’t ( source ).

Do not consume them in large quantities as they are still high in calories. If you happen to eat a lot of nuts, try to limit them as much as possible.

Some whole grains are rich in fiber and contain a good amount of protein. Some examples include oats, quinoa and brown rice.

Brown and white rice contain large amounts of resistant starch, especially when cooked and later cooled.

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Know that refined grains are unhealthy, and sometimes whole grain colored foods are unintentionally highly processed.

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