Diets that strictly prohibit certain foods can lead to eating disorders in the long term. If you want to lose weight healthily and avoid the yo-yo effect, you should opt for the Mediterranean diet plan. The Crete diet, also known as the Mediterranean diet, places great emphasis on tasty and healthy foods. It protects the heart and ensures good digestion.
Four groups of foods make up the Krita diet nutrition plan. If you want to lose weight healthily, you should eat mainly vegetables, fish and rice and avoid foods with animal fat, sugar and preservatives.
Crete diet foods
Rice and spaghetti – they successfully replace bread and contain useful fiber. A low-fat preparation is an important prerequisite for the Crete diet to be effective.
fruits and vegetables
Mediterranean cuisine places a lot of emphasis on fruits and vegetables. TheSalad as a starteris an absolute must, and fruits are snacked on in between meals.
Cooking with olive oil
The inhabitants of the Mediterranean region consume a lot of olive oil - for cooking, as a substitute for cooking oil when preparing salads, or even smeared on bread rolls. It ensures good blood pressure and digestion, strengthens the immune system and lowers blood lipids. The olive oil can be warmed up to 180-200 degrees and is therefore also suitable for baking and cooking. Virgin or extra virgin olive oil is recommended.
Fisch
The people of the Mediterranean region traditionally avoid red meat. Fish is eaten instead. It contains omega-3 fatty acids, which can reduce the risk of heart attack and improve memory performance in the long term. Taking 0.30 grams of omega-3 fatty acids daily can even protect against diabetes. Beans - The low-calorie legumes are used in soups. They contain useful proteins and fiber and keep you full for a long time. If you want to lose weight healthily, you should include them in your diet.
Wein
A glass of wine every day keeps you healthy! Drinking wine regularly ensures good blood pressure and protects against heart disease. In addition, a bottle of wine a day makes you look good - the latest research clearly shows that white wine has a positive effect on the metabolism and the liver. Red wine protects against colds in winter. If you want to stick to the Crete diet plan, you can combine the red wine with pasta and the white wine with salad or fish. The white wine is served chilled and is particularly popular in summer. Red wine, on the other hand, is traditionally served in winter. Pregnant women can enjoy one cup per day at lunch.
Lose weight healthily step by step – with the Krita diet nutrition plan
The Crete Diet eating plan is easy to follow and perfect for anyone who wants to lose weight healthily. The right preparation plays a crucial role - a balanced diet with fish, nuts and olive oil lowers cholesterol levels. The Crete Diet focuses on simple and delicious recipes involving baking and cooking. Grilling and frying should preferably be avoided. Nuts and olive oil should definitely be present in the diet, but there is no need to overdo it - after all, both are high in calories. By the way, calories are not counted in the Mediterranean diet. Instead, the foods are divided into three categories – what can be eaten monthly, weekly and daily.
Don't forget about exercise either. Swimming and running burn calories well and can be perfectly combined with the Crete diet. Even with sufficient physical strain, you can lose a maximum of 1 kg per week. At first glance this may not seem like much, but the positive effect is guaranteed to last. And the most important thing - you don't have to starve, you can really enjoy the food.
DailyWhole grain bread, fruits, fruits /cucumbers, tomatoes, carrots/, potatoes, beans, nuts, milk, olive oil, red wine are consumed.
WeeklyFish, chicken and eggs are eaten
MonthlyCake and honey are eaten
The nutrition plan includes /pregnant women must find out from their doctor in advance whether the plan is optimal for them/:
Breakfast – wholemeal bread with olive oil and cheese, fruit juice or mineral water
Lunch – Fruits are eaten 30 minutes before the meal. Bean soup or salad with tuna, several glasses of mineral water
Snacks – nuts, cheese, milk
Dinner – fish with potatoes, vegetables, glass of wine
Spices – oregano, basil
Benefits of the diet:A healthy diet that consists of mixed foods avoids the yo-yo effect, is easy to prepare, and tastes delicious.
Disadvantages of the diet:Slow effect, can only work in combination with sport
Foods often used in cooking:
Tomatoes They are a low-calorie vegetable rich in vitamins E and C. They are often used to prepare sauces.
Salad rocket - The salad rocket is characterized by a high health value - that's why it should become an inseparable part of the daily menu.
Fish and sea fruits – anchovies, marshmallows, trout, herring and tuna contain omega-3 fatty acids. This is why the fish is particularly useful for pregnant women.
Lemons – Lemons contain vitamin C. They lower cholesterol levels in the body and strengthen the immune system
Popular dishes from Mediterranean cuisine
Salad – Caeser, tomatoes with rice noodles, Mediterranean salad with chicken
Starter – carpaccio, parmesan,
Fish – dishes with seafood, shrimps
Hauptspeise – Pasta/ Spaghetti, Tagliateli
Fish – plaice, trout, marrow
Desserts – terrine with chocolate, tiramisu
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
Healthy diet – trout with lemons
Delicious salad with glass of wine
Baked parmesan cheese
Spaghetti and tortelini are part of the menu
Salmon with fruits and tortelini
Quick preparation – enjoyable food
Sweets are also allowed once a month
