The many benefits of the Mediterranean diet have been well documented. U.S. News & World Report consistently ranks it among the top diets, as well as the preferred choice for registered dietitians. It is flexible and doesn't have any "yes" or "no" lists. This diet has many proven benefits. Studies show that it lowers the chance of having a stroke or heart attack. While the Mediterranean diet may not be as scientifically proven, it is an excellent option for many reasons.
Lowers your risk of developing heart disease
The Mediterranean diet includes a mix of foods rich with phytochemicals which can reduce your risk of developing cardiovascular disease. Studies in many Mediterranean countries showed that Mediterranean-style eating habits are associated with a lower risk of developing cardiovascular disease. This diet includes whole grains, fish, olive oil, as well as whole grains. Extra virgin olive oil is the most popular source of dietary fat. 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 meta-analysis has found that the Mediterranean lifestyle is associated with lower lung cancer risk. This is an extremely rare condition, with a rate of five per 1,000. The study's findings are the first to explore the patterns of a Mediterranean diet in a general population. These results are not conclusive and further research is needed to confirm their validity. To validate these results, future research should include a greater number of ethnic groups as well as more countries in Asia or Africa.
Lower blood pressure
Mediterranean diets have been linked to lower blood pressure and cardiovascular health. In addition to lowering blood pressure, this diet is also beneficial for the renin-angiotensin-aldosterone system, which regulates artery and vein blood flow. There are many mechanisms that contribute to the Mediterranean diet's positive effects. Read on to learn more about how this diet can reduce blood pressure.
Lower stroke risk
A study published in the New England Journal of Medicine showed that Mediterranean-style eating has a lower risk of heart attack, stroke, death, and other related diseases. It consists of a lot of fruits and vegetables with a small amount of meat and dairy products. In addition to fruits and vegetables, the diet also includes olive oil, nuts, and small amounts of red meat and dairy products. The Mediterranean diet was found to have lower blood pressure, according to researchers.
Lower risk of mild cognitive decline
There is increasing evidence to support the claim that eating a Mediterranean diet reduces the risk of developing mild cognitive impairment. One study concluded that the Mediterranean diet lowers dementia risk in both high-risk groups and those who are not from the Mediterranean. It is still not known if a Mediterranean lifestyle will help prevent dementia and mild cognitive impairment. However, the researchers did note that there was a significant reduction in dementia risk in people who followed a Mediterranean-style diet.
Lower risk of Alzheimer's
Studies have shown a link to Mediterranean diets and a lower chance of developing Alzheimer's disease. Researchers have found biomarkers that Alzheimer's disease can be detected in cerebrospinal water and found that participants who ate the Mediterranean-style diet were significantly older than those who did. Furthermore, participants who ate a Mediterranean-style diet had lower brain levels for amyloid beta as well as tau proteins. Both proteins are associated to cognitive health, and are associated lower with the risk of Alzheimer’s disease.
FAQ
Is it possible to eat fruits while intermittent fasting?
You can't go wrong with fruits. They contain vitamins, minerals, fiber and antioxidants. However, they contain sugar, which can cause blood glucose to rise. This can cause insulin resistance and weight gain. When you are trying to lose weight on an IF diet, make sure you eat low glycemic fruit such as apples, pears or berries.
What can I drink in the morning while intermittent fasting?
You should try drinking water first thing in the morning. You feel fuller faster and have more energy throughout the day. For more flavor, add lemon juice and cucumber slices.
Is there any difference between intermittent fasting and calorie restriction?
Calorie restriction is a way to eat less than your body needs. Intermittentfasting is different as it doesn’t require you to restrict your calories. Rather, it focuses on eating fewer calories throughout the day.
Intermittent Fasting is more efficient because you can enjoy the foods you love without feeling guilty.
Both methods have pros and cons. Therefore, you need to decide whether you prefer one method over another.
Statistics
- It's estimated that half of all American adults attempt to lose weight every year (1Trusted (healthline.com)
- One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. (healthline.com)
- According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner's Pilates class or 168 calories at an advanced class of the same duration (26). (healthline.com)
- Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source (healthline.com)
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How To
9 Tips to Lose Weight Naturally
The number one problem that people face is losing weight. If you are always trying to lose weight, it's difficult to maintain healthy living. While there are many ways to lose weight such as exercise and diet, they don't always work.
I will be sharing some natural ways to lose fat without side effects today. Let's start!
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Lemon Water Lemon water can help to eliminate toxins from the body. This drink will detoxify your system and make you feel more energetic throughout the day. This drink is great for weight loss.
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Increase your intake of vegetables. Vegetables are full of fiber, vitamins, nutrients, antioxidants and other nutrients that are crucial for our health. They can also give you a feeling satiated. Eating vegetables can help you lose weight.
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Increase Protein Intake. Protein is an important nutrient, which plays an important role building muscles. High-protein diets can help you lose weight and build muscle.
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Green Tea is the best. Green tea is rich in caffeine which can reduce appetite and increase metabolism. Research has shown that caffeine can increase thermogenesis, or the process by which heat is created. Thermogenesis is the reason why coffee drinkers tend to have lower levels of fat compared to non-coffee drinkers.
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Cold Showers. Taking cold showers can help you burn more calories. Research shows that cold showers have up to 50% less calories than warm showers.
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Avoid Alcohol. Alcohol is known to be a stimulant, which can lead you to overeating. If you consume alcohol frequently, then you will gain weight easily.
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Cardio exercise is a good idea. Cardiovascular exercise can help reduce weight. It improves blood circulation, energy levels, and keeps people fit. You can run, walk, swim or cycle.
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Don't skip meals It is better to eat small meals throughout your day than three big meals. This will help you manage hunger pangs. It's better not to skip meals as it can cause fatigue and lackluster concentration.
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Reduce Sugar Consumption. Sugar can be addictive and negatively affect your mood. Sugar gives you a temporary boost of energy, but after eating sugar, you become tired and sluggish.