There are many studies that support the Mediterranean diet's benefits. U.S. News & World Report consistently ranks the Mediterranean diet as one of the best, and registered dietitians choose it as their top choice. It doesn't require rigidity with strict "yes" or “no” lists and has numerous benefits. Studies have shown that it may lower the risk of stroke and heart attacks. The Mediterranean diet, while not as well-researched as other diets is still a good option for many reasons.
Lowers your risk of developing heart disease
The Mediterranean diet is a combination of foods rich in phytochemicals that reduce heart disease risk. A number of Mediterranean countries have conducted studies that showed that Mediterranean people are less likely to get cardiovascular disease. The diet includes fish, olive oil, and whole grains. Extra virgin olive is the most commonly used source of dietary oil. Moderate amounts of fish, poultry, as well as dairy products are all part of the Mediterranean diet. Mediterranean foods are not only plant-based, but also include a low-fat diet as well a moderate amount red wine, poultry, or fish.
Reduced risk of developing cancer
A new meta-analysis shows that the Mediterranean diet is associated with a reduced risk of lung cancer, an extremely rare disease with a five-in-1,000 incidence rate. These are the first studies to look at the health effects of the Mediterranean diet on the general population. However, these findings are not definitive. More research is required to confirm the association. To validate these results, future research should include a greater number of ethnic groups as well as more countries in Asia or Africa.
Lower blood pressure
Mediterranean diets have been shown to lower blood pressure, improve cardiovascular health, and reduce oxidative stresses. 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. Continue reading to find out how this diet can lower blood pressure.
Reduces risk of stroke
According to a study published in The New England Journal of Medicine, people who eat a Mediterranean diet are less likely to have a heart attack, stroke, or die from heart disease. The diet consists mainly of fruits and vegetables, along with small amounts of meat and dairy products. The diet includes fruits and vegetables as well as olive oil, nuts and small amounts red meat and dairy products. Researchers found that people on the Mediterranean diet had lower blood pressure.
Lowers 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 concluded that the Mediterranean diet lowers dementia risk in both high-risk groups and those who are not from the Mediterranean. Although it is not clear if the Mediterranean diet will prevent mild cognitive impairment or dementia, it is possible. The researchers found that people who ate a Mediterranean diet had a significantly lower risk of developing dementia.
Lower risk of Alzheimer’s
Studies have found a link between a Mediterranean diet and reduced risk of Alzheimer's disease. Researchers have found biomarkers that Alzheimer's disease can be detected in cerebrospinal water and found that participants who ate the Mediterranean-style diet were significantly older than those who did. Additionally, the brain had lower levels amyloid beta or tau proteins when participants ate a Mediterranean diet. Both proteins are associated in cognitive health and with a lower risk of Alzheimer’s.
FAQ
Can I eat fruits during intermittent fasting?
Fruits are great for you. They are rich sources of vitamins, minerals. Fiber, antioxidants, as well other nutrients. However, they also contain sugar which can cause blood glucose levels to spike. This can lead insulin resistance and weight increase. If you want to lose weight while following an IF diet, then make sure you choose low glycemic index fruits such as apples, pears, berries, melons, oranges, peaches, nectarines, plums, apricots, cherries, and kiwi.
How long should I fast intermittently to lose weight
It's not as easy to answer as you might think. When determining the number of days you should fast for optimal fat reduction, there are many factors to consider. These are:
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Your age. You may find intermittent fasting too difficult if you're younger (under 40) because you have less time between fasts. If you are older than 60, you might find it difficult to maintain a prolonged period of daily fasting.
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Your current body composition. A longer period of fasting is more beneficial for those with a lot of muscle mass. Shorter fasting might be more appropriate for you if you have less muscle mass.
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How physically active you are. If you exercise regularly, you may need to extend your fasting window to ensure that you still get adequate rest between workouts.
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Your medical history. Additional fasting monitoring may be required for certain medical conditions such as diabetes or heart disease.
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What is your tolerance for stress? Stress can cause us to eat more. To avoid this problem, you may need to increase the length of your fasting windows.
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The type of diet you follow. Certain diets, like ketogenic diets, may require even longer fasting periods.
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The quality of sleep you receive. The quality of your sleep is also a factor in increased appetite and decreased metabolism. You may need to experiment before you discover what works for you.
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The amount you eat of protein. A higher intake of protein may result in lower blood sugar levels. This would allow for you to fast more often.
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No matter if you are trying gain or lose weight. People trying to gain weight often need longer fasting periods than people trying to lose weight.
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What percent of your daily calories are you consuming during your fasting time? Fasting for fewer calories a day can result in more fat loss than fasting to eat more calories a day.
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Your overall fitness level. People who are fit and fast burn more calories per day.
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Your gender. Women tend to have a greater appetite than men, so they might need to fast for longer periods. Women have smaller appetites than men, so they may need to fast just 20-30 minutes each day.
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Your lifestyle. Are you someone who gets plenty of physical activity? Do you do a lot of exercise each week? Do you have a job that requires you to sit at a desk all the time? These factors can impact how fast you should be moving.
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How much money are you willing to spend on food? You don't have to spend much on groceries to eat healthy food. Whole grains can be substituted for white bread, whole fruits can be purchased instead of candy bars and lean meats over fatty cuts.
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It is vital that you control your hunger. Fasting may not be necessary if you don't want skip meals.
Can intermittent fasting interfere with my sleep?
Yes, intermittent fasting does affect your sleep. Your hunger hormones can rise if you skip meals. As a result, you may find yourself waking up at night.
Experts advise skipping breakfast. Instead, experts recommend eating light snacks before bed.
If you still feel hungry after eating this snack, you may want to eat a small breakfast before going to bed.
However, you should not overeat. If you do, you will gain weight rather than losing it.
Statistics
- It's estimated that half of all American adults attempt to lose weight every year (1Trusted (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)
- One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. (healthline.com)
External Links
How To
How to quickly lose belly weight?
It is hard to lose belly fat. It takes dedication, hard work, and dedication. These tips will help you achieve your goals.
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Healthy Food It is essential to eat healthy food. It is important to eat healthy foods such as fruits, vegetables and whole grains.
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Drink Water. Water keeps you hydrated and makes you feel fuller for longer periods. So drink plenty of water every day.
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Do Cardio Exercises. Cardio exercises can help you lose more calories and increase muscle mass. They can improve your heart health as well as increase metabolism. You should do at least 30 minutes of cardio exercise per day.
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Get enough sleep. A vital part of maintaining good health is sleep. Anxiety and stress can lead to unhealthy habits, such as smoking and eating too much.
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Reduce Stress. Stress has a profound effect on brain chemistry as well as hormonal levels. Cortisol, a hormone which increases hunger pangs as well as cravings to eat high-calorie foods, is released when we're stressed.
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Take regular breaks. Take regular breaks throughout the day. You can go for a walk outside or take a quick nap. This will allow your body and mind to rest and recuperate.
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Avoid Alcohol Consumption. Alcohol can cause empty calories and slow down digestion. Drinking alcohol is not a good option if you want to lose weight.
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Have Fun!