Mediterranean diet foods that activate the metabolism for weight loss
The Nutritionist – Clinical Dietitian Christiana Abatzi
We all know that the Mediterranean Diet is for many the best way to eat around the world. So, with this kind of model, we can help our body to activate its metabolism and reach with proper guidance weight loss!
Foods that are very important for our effort:
Legumes: one of the main categories of the Mediterranean diet. Healthy foods rich in protein (about 50% we consume with consumption), complex carbohydrates, fiber, vitamins, iron, magnesium, plant acids (anti-cancer properties), polyphenols (antioxidant action). Species are lentils, chickpeas, beans, broad beans and more.
Starchy foods: there are countless types of healthy starchy foods that are very beneficial to our health. We can choose whole grains that are even healthier: whole spaghetti, brown rice, whole grains and consume them on a daily basis in the right amount.
Of course, extra virgin olive oil should be present in our kitchen: protagonist of the Mediterranean diet, rich in monounsaturated fatty acids, vitamin E, antioxidants. It protects our cardiovascular system, helps prevent stroke, lowers blood pressure, can help reduce depression, helps maintain healthy cholesterol levels, protects against Alzheimer’s and is generally a treasure. It can replace any form of fat in cooking (butter, margarine), and even eaten raw. It goes in almost all recipes, sweet – savory.
Honey: So when you are between sugar or honey, learn that honey is a sweetener produced by bees, healthier than common sugar. It has antimicrobial, antioxidant, anti-inflammatory, anti-cancer properties. It strengthens the immune system as it contains minerals and vitamins, is an excellent source of energy and is widely used by athletes for their snacks before the race, helps with sore throats and proper heart function.
Tahini: a very healthy spread. Food of exceptional nutritional value, with high biological protein, fatty acids, minerals, vitamins and trace elements. Helps protect our body, prevents the oxidation of fatty acids, lowers cholesterol levels, helps regulate blood pressure, is ideal for diabetics because it has a low glycemic index. 1 teaspoon during the day, can be used anywhere.
Nut spread: it means that we prefer the spread of nuts instead of butter, for a healthy diet. Peanut butter, hazelnut butter, cashew butter, almond butter while we can make it ourselves. They have healthy fatty acids, protein, vitamins and minerals. They can be used in endless savory and sweet recipes, or as a spread on bread, toast and much more. 1 teaspoon at a time. Of course, nuts are also mentioned: rich in good fatty acids, protein and vitamins, they have been shown to help lower cholesterol, control our weight and reduce the incidence of cancer. Daily consumption of 6-8 pieces.
Fruits of all seasons, of all kinds, fresh or in juice, even dried, that give us all kinds of vitamins, trace elements and minerals and are consumed without fear during the day up to 3-4 times.
The same goes for vegetables, of all seasons, which can be used everywhere and in infinite forms, while they also offer us all the vitamins, minerals and trace elements and are consumed without fear during the day.
As for fish and meat now, a healthy, balanced diet contains such foods, which can be consumed once a week each. Of the fish, we prefer fish rich in omega-3 fatty acids, such as sardines and salmon, and of the meat, mainly chicken.
Eggs, one of the most common foods in a healthy diet: rich in calcium, phosphorus, iron, sodium, potassium, vitamin A, niacin, biotin, vitamins and minerals. They contain high quality protein and amino acids. You can use the whole egg, either for food throughout the day, or implied in recipes. They contain powerful antioxidants, it is a food that leads us to rapid satiety, while helping to lose weight and maintain a balanced diet.
Finally, the yogurt and milk:
Yogurt: we usually use low fat. A food easy to consume in infinite ways, both in sweet and savory version or in recipes or side dishes. It gives us a generous amount of calcium and protein, along with vitamins and minerals such as potassium, phosphorus and magnesium. Consumption of yogurt helps prevent osteoporosis, contributes to the proper functioning of the intestine, helps in weight loss, strengthens the immune system.
Milk: and here we usually want low fat, of course now in vogue is almond or coconut milk. Good quality milk contains many essential nutrients, calcium, protein, potassium, phosphorus, niacin, vitamins A, D and B12. It is an excellent source of protein for building muscle as it contains casein and whey, strengthens teeth, helps sleep, makes our skin glow, moisturizes and helps hair health, enhances digestive function and is meant to help maintain weight and balanced nutrition.
Nutritionist – Clinical Dietitian Christiana Abatzi
The Nutritionist – Clinical Dietitian (MSc Clinical Nutrition) Christiana Ambatzi was born in 1991 in Mytilene. Today she works in Kalloni, where she is the owner of the nutrition office Diatro Fit. At the same time, she is the nutritionist of the Athletic Association A.O. Arisvaios Kalloni. He studied at the Alexandreio Technological School of Thessaloniki in the Department of Nutrition and Dietetics of the School of Agricultural Technology and Food and Nutrition Technology. Then she completed her Master’s degree entitled “Nutrition and Dietetics” with a focus on Clinical Nutrition. He has completed a seminar on Experiential Psychology, a First Aid Seminar, and has given lectures in many schools on the island on “Nutrition in childhood and adolescence.” Has completed a seminar cycle specializing in Sports Nutrition from PEAK PERFORMANCE.
During her postgraduate studies she worked at AHEPA (University Hospital of Thessaloniki), where she went through all the units of the hospital (Intensive, Pathological, Surgical, Neurosurgical, Pediatrics, Coronary, etc. From October 2014 to March From March 2017 to October 2017 she was an associate of Nutritionist / Dietitian Athanasios Tsioudas and worked in the office of “Nutritional Education – Athanasios Tsioudiki”. Hellas as a columnist and nutritionist at the BIOCORPUS gym in Kalloni.