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Mediterranean Diet – Diet Sample Plan

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There has been much research on the Mediterranean diet. This diet has been shown to reduce the risk of heart disease, type 2 diabetes, cholesterol buildup in the arteries, high blood pressure, and glucose intolerance. And of course, it has been shown to slow the aging process; after all, it is a powerful antioxidant.

The Mediterranean diet consists of fresh fruits and vegetables, nuts, beans, whole grains, legumes and seafood. Meat is used sparingly, and olive oil a necessary staple. So let’s take a look what a Mediterranean meal might look like.

You might have garlic soup to start, then pasta with pesto with battered hake and fruit salad. You might also rocket with artichokes, chicken, tomato salad and nut dessert. Or how about what falafel with tsaski combined with grilled lamb chops and green beans, and finally you can try babaghanoush with a green salad, rice with lentils and fresh cheese and honey. All of these can be served with soup or salad and whole wheat bread.

What they all had in common? Many fruits and vegetables, low in saturated fat, and olive oil, all of which are important staples in the Mediterranean diet. Let’s look at one of these inputs – babaghanoush – here’s the recipe look like

6 whole big eggplants

lemon juice 8 tablespoons freshly squeezed soup

6 heaped tablespoons tahini

4 cloves garlic, peeled

1 teaspoon salt (sea salt or Himalayan is best)
Parsley
2 Italian branch topping

Have you noticed something? It is filled with nutrients. Then it is combined with fish, which is rich in Omega 3, and you have the makings of a strong, healthy meal.

All proceeds that are involved in the Mediterranean diet for the most part are very healthy, simply because the “ingredients” or “elements” that are dictated as part of the Mediterranean diet

You might be surprised to find that the recipes are actually quite simple and not nearly as complicated as one might think. Most of the ingredients are easy to get and the more effort will probably find the freshest source. You might consider organic, because for many of us these foods are not natural to our region, and it is one of the best ways to get the freshest and most nutritious choices.

There are many recipes available online so you will not have trouble finding them, and generally the directions for preparation are well disposed.

Why not do yourself a favor and feed your body a diet that has been proven to be the healthiest in the whole planet. You’ll look and feel younger, and your friends and family will wonder what your secret. It is for you if you want to share.

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Source by Marcus Ryan

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South Beach Diet – Diet Plan Sample

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The South Beach Diet has been said to help you lose weight, feel good and possibly reduce your risk of heart disease and diabetes. Well, the ultimate test is to try the diet yourself.

But first, it’s a good idea to learn all about the diet and even a sample recipe so you can decide for yourself what is for you.

The South Beach Diet was developed by Dr. Arthur Agatston, a cardiologist based in Miami that was looking for a diet that would help his patients to reduce their risk of recurring heart problems. Many popular low-fat diets increased their insulin resistance, which can lead to heart disease and other problems.

As a result of its three-phase plan, dieters are enjoying, healthy whole foods, lose weight and, perhaps best of all, establishing eating habits that will last a lifetime. This life, Dr. Agatston argues, is likely longer because the followers of his plan to reduce the risk of heart problems, high blood pressure, high cholesterol and diabetes.

People who follow the South Beach Diet report various positive results. The name of the game is usually weight loss, but some people report other positive results – control their diabetes without medication for the first time in their lives, feel more energetic and less pain and even enjoy the delicious healthy cuisine they get to eat.

During the first phase of the diet, in which you eliminate all carbs and only slowly adding good carbs in Phase 2, many people report feeling tired and fatigued, but the cure for that, according to other dieters is to eat often, not just the three squares a day. Success South Beach Dieters eat every 2-3 hours.

Another concern of the people is the preparation of meals. Exactly how long, they say, will I have to go prepare my meals? Again, it’s pretty simple. Let’s look at a sample meal plan for a day during phase 2, when you can have some complex carbohydrates in moderation.

Breakfast

For breakfast, you can have scrambled eggs with vegetables such as red peppers, mushrooms and onions (no potatoes or carrots) and two slices bacon. You can have tomato juice or water to drink. Caffeine should be limited

Lunch

For lunch, many people in the South Beach diet have a salad, summer salad like this :.

ripe tomatoes cut into chunks or slices

English cucumber, halved lengthwise and sliced ​​

2 tab. Blue cheese dressing

2 tab. Crumbled feta cheese

Add the blue cheese dressing over tomatoes and cucumbers, then crumble the feta cheese on top. Sprinkle with salt and pepper to taste.

This is also a great salad to take with you to work. You can pack the tomatoes and cucumber and add a separate dressing and cheese just before you eat. On Phase 2, you can add a small piece of pita bread for wheat salad meal.

Dinner

For dinner, you can grill the chicken or fish, add grilled asparagus with garlic and olive oil, and a nice salad.

So there it is. The delicious details of the South Beach Diet in a museum. Are you still hungry? With any diet plan you always make sure that it sounds safe and reasonable, and if you decide to go ahead and try, always follow your results and see if it benefits you.

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Source by Marcus Ryan