Do you want to lose weight? this is the only diet that works according to science

New year, new diet

If you have launched 2020 with the imperative need to lose weight and follow one of the many diets to lose weight that exist, it will comfort you to know that you are not alone. In fact, almost 2 out of 3 people start a diet in January although 50% abandon it during the first weeks. Most do it because of fatigue, lack of results, hunger or because it is impossible to follow the plan they have chosen. If you don't want the same to happen to you in 2020, we invite you to follow the only diet that has been scientifically proven to work and has no side effects or medical contraindications: the Mediterranean diet. We tell you all its keys and how to lose weight by following it.

What is the Mediterranean diet?

It is the way of eating that the Mediterranean countries share. These are its main keys:

Home cooking. A lot is cooked in the Mediterranean, less than before but much more than in other regions of the planet. By cooking more, we eat dishes with less salt, less refined oils and with better ingredients and less use of ultra-processed.
Olive oil. No butter, no sunflower oil. In the Mediterranean, olive oil is used as the main fat for cooking and seasoning. And this oil has proven to be the healthiest there is. Its presence is such that in many regions a breakfast cannot be conceived without it.
Fish. It does not displace the consumption of meat, but its presence in the Mediterranean diet is very high compared to the diets of other countries.
Stews. Spoon dishes are very important in all Mediterranean countries. The best of the Mediterranean diet is usually concentrated in them: vegetables, lean meat and olive oil.
Salad. It is one of the most consumed first dishes and that best guarantees the contribution of minerals and vitamins in the diet.
Dessert. Fruit is the most common dessert on all menus of the Mediterranean diet except on special occasions.
We eat together. In many countries eating is not a social act but a personal one. You do not eat in company or socialize. The Mediterranean we share a table, food and we turn each meal into a way of relating to each other. And this tradition takes care of our health, in fact it has been shown that eating alone can be harmful.
We buy in local markets. Whether in big cities or in small towns, we continue to buy in markets which favors the purchase of fresh, little processed and more natural food.

Why is it the only diet that works?

Because in reality the Mediterranean diet is not a diet but a way of eating, relating to food and understanding food, so much so that Unesco declared it Intangible Heritage of Humanity.

How to follow the Mediterranean diet to lose weight

Legumes, three or four times a week. Much has been said and bad about legumes. They are reputed to gain weight, but look at this data: a tablespoon of boiled lentils (20 g) contains only 39kcal. And a digestive type cookie more than 80kcal. Do the math.
The fish, better almost daily. The excessive consumption of meat does not promote good health and that of fish does. Go ahead and eat more servings of fish a week. Remember that in addition to white and blue fish we are talking about grilled prawns and delicious cuttlefish or mussels …
Include something raw with every meal. Salad, fruit, lettuce and tomato in your mid-morning sandwich or snack … Vegetables can and should be present in all your meals.
Aromatic herbs for flavor. Culinary herbs from the Mediterranean basin such as rosemary, basil, bay leaf, thyme, saffron, oregano, coriander or dill … will give a lot of flavor to your dishes and you will benefit from their healthy properties. In addition, if you use spices you will use less salt.
Nuts always in your pantry. They provide you with essential nutrients and it is also proven that those who include them in their diet gain less weight due to their satiating effect.