1. The importance of cereals and wholemeal bread for weight loss:

Can you eat bread if you are on a diet? Of course, but it is better if it is complete and with seeds. Above all, avoid sandwich bread, which contains too much refined flour and a lot of fat.

The ideal is bread with fiber, oat bread, or rye.

They take care of our intestinal tract, they digest better, they provide us with vitamins and minerals, and they are so healthy your body will thank you.

 2: The importance of fresh and abundant vegetables for weight loss:

Including vegetables, such as Brussels sprouts, broccoli, and spinach, in your diet is a great idea for healthy weight loss.

In the Mediterranean diet, salads are prepared with olives and dried fruits. You know vegetables are best when eaten raw, so do so whenever possible.

Peppers, spinach, tomatoes, and onion… eaten raw provide us with more digestive enzymes, protecting our stomach and intestines.

3. Fruits rich in antioxidants:

 

Fruits are an integral part of a healthy and balanced diet. Here I provide you all the information you need to consume fruit properly to lose weight and stay in good health.

Orange juice, lemon juice, apples, grapefruits, pomegranates, melons, grapes, watermelons… good elements to start the breakfast and brighten up your salads. The gastronomic limit is in your own imagination.

They are healthy; they provide us with immune defenses, they purify us and help us lose weight, as long as we include them every day in our diet.

4. Dried fruits:

Dried fruits are not really fruits as such. They are edible seeds usually wrapped in a shell that is usually quite hard.

Dried fruits are usually less than 50% water if left untreated. They are so nutritionally complete that they provide energy for a whole day.

For people who want to maintain their health and promote weight loss or control, dried fruits are great allies.

They produce so many benefits for our bodies that everyone should be consuming them regularly.

Dried fruits are important in the digestion process and for the immune system. They contain good fats and help regulate and control the functions of different organs that make up the human body.

5. Prefer seasonal foods, avoid pre-cooked and industrial cooking:

Juices should always be natural, never from the supermarket. The Mediterranean diet demands that we devote a little more time to our cooking, take more care in its preparation, and avoid all the already processed products from the supermarket.

Rice, boiled vegetables, fresh fish, natural juices… and all this with seasonal fruits and vegetables.

6. Fermented dairy products:

We already know that dairy products are not always healthy. But those that are already fermented, such as kefir, certain yogurts, and certain cheeses, are very beneficial.

Benefits of dairy products:

We Can consider milk to be the most consumed drink in the world after water.

Appreciated by all and accommodated for all tastes and ages.

Female mammals produce milk with a unique nutritional value to nourish their young.

The most consumed types of milk come from cows, goats, sheep, and even camels.

However, cow's milk dethrones all other dairy products.

It is from this delicious drink that multitudes of derivatives are made.

The different cultures and manufacturing processes have given rise to a wide variety of dairy products such as:

• cheese (emmental, mozzarella, edam, blue etc.)
• yogurt
• cooking cream (sweet, savory)
• chocolate or fruit desserts 
• fermented milk

Since our earliest childhood, we have heard over and over again that drinking milk strengthens bones.

HEALTHY BONES:

For the less convinced, know that milk provides an important supply of nutrients essential for the proper development and strengthening of bones.

Thus, it is enough to take advantage of dairy products' benefits to have healthy bones, thanks to a vibrant nutritional composition.

Dairy products are made up of calcium, phosphorus, potassium, protein, and vitamin K.

This nutrient bomb helps build strong, healthy bones.

They provide us with living microorganisms necessary for the proper maintenance of our balance in our intestinal microflora. 

7. meat with lean protein:

You should eat meat twice a week and preferably chicken and turkey. Lean meats, white meats are better than red meats.

8. The bluefish:

Sardines, mackerel, tuna, salmon… at least twice a week. Their fats are beneficial, rich in omega 6. This is why you should not overlook the importance of bluefish n your Mediterranean diet.

9. Drink water :

10. An active lifestyle to lose weight:

Morning walks, going for a walk, enjoying the air and nature. A little exercise in the evening such as going for a run with a friend. Drink plenty of water, enjoy the sun, your social relationships ...

You will have a better quality of life, and this will have an impact on your health.

Remember that another key to the Mediterranean diet is not to overeat. Fill your dishes with the right amount, and don't rule out the possibility of drinking a glass of wine a day… It's also healthy for your heart.

" Every  New day Is another chance to change your life."

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