There are many studies that support the Mediterranean diet's benefits. It is consistently ranked among the best diets by U.S. News & World Report, and it is also the top choice of registered dietitians. This diet is not rigid with "yes" and "no" lists, and has numerous proven benefits. Studies have shown that it can reduce the risk of strokes and heart attacks. While the Mediterranean diet may not be as scientifically proven, it is an excellent option for many reasons.
Reduces risk of heart disease
A Mediterranean diet is a combination foods rich in phytochemicals that lower the risk of heart disease. Studies conducted in several Mediterranean countries show that people who follow a Mediterranean diet have fewer cardiovascular diseases. 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. Moderate amounts of fish, poultry, as well as dairy products are all part of the Mediterranean diet. The Mediterranean diet is primarily plant-based and includes low-fat and moderate amounts of red wine, poultry and fish.
Reduced risk of developing cancer
A new meta analysis has revealed that the Mediterranean diet is associated a reduced risk for lung cancer. Lung cancer is an extremely rare form of cancer with a 5-in-1 incidence rate. The findings of this study are the first to investigate the Mediterranean diet's effects on general populations. The results aren't conclusive, and further research needs to be done to confirm the connection. Moreover, future studies should include a larger number of ethnic groups and include more countries in Asia and Africa to validate these results.
Lowers blood pressure
A Mediterranean diet has been associated with lower blood pressure, cardiovascular health, and oxidative stress. In addition to lowering blood pressure, this diet is also beneficial for the renin-angiotensin-aldosterone system, which regulates artery and vein blood flow. A number of mechanisms are responsible to the Mediterranean diet's benefits. You can learn more about the effects of this diet on blood pressure.
Reduced 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. This diet also includes fruits, vegetables, olive oil, nuts, as well small amounts of red and dairy meats. The Mediterranean diet was found to have lower blood pressure, according to researchers.
Lower risk of mild cognitive impairment
There is increasing evidence to support the claim that eating a Mediterranean diet reduces the risk of developing mild cognitive impairment. One study showed that both high-risk and nonmediterranean populations were at lower risk of developing dementia by following the Mediterranean diet. But, it's not yet clear if a Mediterranean-style diet will prevent dementia or mild cognitive impairment. Researchers found that people who followed a Mediterranean diet showed a marked reduction in their risk of developing dementia.
Lower risk of Alzheimer's
Studies show a link between Mediterranean eating habits and a lower risk of Alzheimer’s disease. Researchers identified biomarkers in cerebrospinal fluid that indicate Alzheimer's disease. Participants who followed the Mediterranean diet were found to be significantly younger than those who didn’t. Additionally, the brain had lower levels amyloid beta or tau proteins when participants ate a Mediterranean diet. Both proteins are associated to cognitive health, and are associated lower with the risk of Alzheimer’s disease.
FAQ
Can I eat fruit while on intermittent fasting
Fruits are great for your health. They contain vitamins, minerals, fiber and antioxidants. They also contain sugar, which can lead to blood glucose levels rising. This can lead to insulin resistance and weight gain. If you are looking to lose weight through an IF diet you need to choose low glycemic-index fruits such as oranges, pears, berries and melons.
Are there any side effects to intermittent fasting
Intermittent fasting is safe and has no side effects. Some minor issues might occur if you do not plan your meals properly.
You might feel irritable if you skip breakfast. You might also experience headaches, dizziness, fatigue, and muscle cramps.
These symptoms usually resolve within a few weeks.
How much weight can you lose in one week?
Your body fat percentage determines how much weight you are able to lose. You need to determine how much weight loss you are looking for. Your BMI (Body Mass Index) tells you how much weight should be lost to reach your goal. If your BMI is 25 or greater, you're overweight. If your BMI exceeds 30, you may be obese.
For example, if you weigh 200 pounds, your BMI would be calculated at 28.7. To drop to a healthy range of weight, you will need to lose approximately 70 pounds. To see if you're overweight, visit www.healthyminds.com/bmi/.
This formula can be used to calculate how many pounds you will lose each week once you have determined your BMI.
(Your Goal Weight - Current Weight)/BMI * 7 Number Of Pounds Lost Per Week
For 50 pounds to be lost in one month, it would take 2 weeks of exercise. 56 days is equivalent to 7 pounds per day. This equates to an average of 8.3lbs per week.
You could also try this calculator from www.weightlosscalculator.net. It will provide an approximate amount of calories that you would need daily to lose one pound per month.
What is the best exercise for weight loss?
Many factors influence how much exercise is needed to lose weight, such as age, gender, body size, and weight. However, the majority of people require at least 30 minutes of moderate exercise five days a week.
The American College of Sports Medicine recommends 150-minutes of moderately intense aerobic activity every week. It should be spread over three separate days.
For example, if your goal is to lose 10lbs, aim for 300 minutes of moderately intense exercise per week. You can do this by walking fast, swimming laps or biking, as well as playing tennis, golfing and hiking, or jogging, running or other similar activities.
If you're just starting out, consider doing 20 minutes of vigorous activity thrice weekly. It could be sprinting, lifting weights, jumping rope or fast walking.
Aerobic exercise helps to build muscle mass and burn calories. Muscles can burn more calories that fat. So building muscle while losing weight may help you achieve your goal faster.
Can cardio exercises help me lose weight quickly?
Cardio exercises are great for burning calories, but they don't necessarily help you lose weight. It depends on how fat you have and what exercise you do.
Cardio exercises may not be sufficient to lose weight if you are overweight.
They should be combined with other types of exercise and dieting.
If you are looking to lose weight quickly, cardio exercises such as running and jogging can be helpful. These types of exercises burn more calories per hour than any other exercise.
Resistance training is necessary if you are looking to build muscle and not lose fat. Resistance training uses no weights or machines. It also includes elastic bands and free weights.
Combine cardio exercises and resistance training to quickly lose weight.
For fast weight loss, combine resistance and cardio training.
How does intermittent fasting impact my sleep?
Intermittent fasting is a good thing for your sleep. You may notice an increase in hunger hormones if you skip meals. You might find yourself awakened at night due to your hunger hormones.
Experts recommend skipping breakfast. Experts recommend having a light snack before going to bed.
If you still wake up hungry after this snack, you can consume a small meal just before going to bed.
Don't overeat. You'll gain weight, not lose it.
Statistics
- One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source (healthline.com)
- A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (healthline.com)
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5). (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)
External Links
How To
9 easy ways to lose weight naturally
People worldwide face the biggest problem of losing weight. When you are trying to lose weight it is very hard to maintain a healthy lifestyle. While there are many ways to lose weight such as exercise and diet, they don't always work.
I'm going to share with you some natural methods to lose weight, without side effects. Let's start!
-
Lemon Water Lemon water is a great way to detoxify your body. This drink detoxifies your system and makes you feel energized throughout the day. Consuming this drink each day can help you lose weight.
-
Consume more vegetables. Vegetables contain fiber, vitamins, minerals, antioxidants, and other nutrients that are essential for our health. They can also give you a feeling satiated. Eating vegetables can help you lose weight.
-
Increase Protein Intake. Protein is an important nutrient that plays an important role in building muscles. A high-protein diet is a good way to build lean muscle and lose weight.
-
Green tea is a good choice. Green tea contains caffeine, which reduces appetite and increases metabolism. Thermogenesis, the process by which heat is generated, has been increased by Caffeine. Thermogenesis explains why coffee drinkers are more likely to consume lower amounts of fat than non-coffee users.
-
Cold showers are a good option. Take cold showers to burn more calories. Research shows that cold showers can burn up to half as many calories as warm ones.
-
Avoid Alcohol. Avoid alcohol. Alcohol can cause weight gain and is often a stimulant. It is easy to gain weight if alcohol is consumed frequently.
-
Cardio Exercise Daily. Cardiovascular exercise can help reduce weight. It increases blood circulation, improves energy levels and keeps you fit. You can walk, run, swim, cycle, swim, ski, bike, hike, dance, row, or just do some of the other activities.
-
Don't skip meals Eat small meals throughout each day to manage your hunger pangs. Avoiding meals can lead to fatigue and a lack of concentration.
-
Reduce Sugar Consumption. Sugar can be addictive and negatively affect your mood. Sugar may give you a temporary boost in energy, but sugar can cause you to feel tired and sluggish.