Thinking about trying to lose weight? It’s easy to eat high protein foods and try to shed weight quickly. Although “fast” effect diets show results at the start, in these cases, some people's bodies tend to regain this weight.


The best diet involves eating everything.
Nutritionist Marta Garaulet has a masters in Public Health from Harvard University and is currently a professor of physiology and physiological bases of nutrition at the University of Murcia, where she is also part of the research group on nutrition is a faithful defender of the Mediterranean Diet. She says that the Mediterranean Diet is the best way to achieve a healthy, balanced and constant weight loss. Despite the fact that the visible effects are not as obvious from the start, studies show that it is the diet with the lowest dropout rate and that eating everything is not only complementary but also necessary for weight loss.



How to Lose Weight in a Healthy Way

The secret lies with the portions, and basing diet on high consumption of legumes, cereals, pasta, bread or rice, completed with fruit and vegetables, not to mention extra virgin olive oil. Olive Oil has no sodium and is one of the oils highest in monounsaturated fat which helps lower bad LDL cholesterol while maintaining good HDL cholesterol. It is also a natural source of Vitamin E.


Pasta, rice, cereals or legumes are an essential food group because this composition is rich in carbohydrates, necessary for the energy that keeps the body and mind moving. The Mediterranean Diet Pyramid puts all these foods at the base, followed by another group that includes nuts, olives, herbs and spices, seeds, garlic and onion, consumption of this group is recommended daily.


Marta Garaulet suggests, for example, incorporating habits like a unique "spoon dish" three days a week, accompanied by salad and fruit (Mediterranean Cuisine main meals should contain three basic elements: cereals, vegetables and fruit). Or eating meat, fish and eggs at dinner, as a source of protein.


In addition, other behavioral habits, such as setting reasonable eating schedules, centralized meals or sleeping at least eight hours daily should be established. These are habits sometimes neglected due to the “high rhythm” of our lives, but which have shown to be closely related to being overweight.