I am so proud of you for taking the first step towards a healthier, fitter, and happier YOU!
The Mediterranean diet helps you lose weight, but it also helps you feel better and live longer. Recognised as one of the healthiest and most delicious ways to eat, the Mediterranean diet is easy to adhere to when you follow this 21-day meal plan.
The Mediterranean diet has been ranked as the number one diet in 2018 and 2019 by U.S. News and World Report. The core concept behind this diet is to eat like the people who live in the Mediterranean, by filling your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes, fish and other lean protein.
What you put on your plate is a big part of the Mediterranean lifestyle. However, we also recommend healthy lifestyle habits, which include practising mindful eating, getting your daily dose of exercise, reducing stress as much as possible, and getting enough sleep.
Eating fresh and whole foods can lead to weight loss since you’re no longer relying on packaged food that is often laden in sugar, sodium, and unhealthy sources of fat. Consuming a variety of plant-based proteins and complex whole-grain carbs keeps your blood sugar stable, helping you feel fuller for longer, lowering the odds that you’ll overeat.
The weight-loss perks of the Mediterranean diet are backed by science: A 2016 study published in The Lancet found that participants who adhered to a Mediterranean diet lost more weight than those on a low-fat one. Whilst a 2015 study, published in The American Journal of Medicine, found that the Mediterranean diet is just as effective for long-term weight loss as adhering to a low-carb diet.
Make sure to study the guidelines, and refer back to them often if you are unsure of anything.
If you have any allergies or problems with certain foods in this eating plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or dietician.
Regular exercise is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.
Physical activity increases the amount of fat your body "burns off" by using those calories/kilojoules as fuel.
When you exercise, you develop more muscle cells, which results in an increased percentage of muscle, compared with the percentage of fat.
Having a higher percentage of muscle is advantageous for weight loss because you expend more calories since muscle is metabolically active and many fat-burning enzymes are found in muscles.
Click here for the Detox Plan
Click here for the Guidelines
Click here for the Mediterranean Meal Plan
Click here for the Mediterranean Recipes
Motivation and planning play a big role in achieving successful weight loss and adopting new healthy habits. Try this tip:
Before you go to sleep at night, plan the next day.
- Look at your chosen meal plan and ensure that you are familiar with what you're going to eat throughout the following day, starting with breakfast.
- Lay out your gym clothes, and set aside time in your schedule for when you will exercise. Choose a time of day when you are most likely to stick to your plan.
Doing so ensures that you are on the journey to a new fit and fabulous YOU!