Dieta mediterránea para perder peso: alimentos fundamentales

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Si quieres deshacerte de estos kilos extra, optar por la dieta mediterránea para perder peso es una buena opción. Debido a sus características, es una forma totalmente natural, variada y saludable de perder peso .

Olvídese de los productos de reemplazo de comidas y también deje de saltarse comidas. La típica dieta mediterránea de países como España, Italia o Grecia es ideal para perder peso y tiene todo lo que necesitas para recuperar tu peso ideal.

Así que, sigue leyendo y vamos a decirte en qué consiste este tipo de alimento y cuáles son los alimentos básicos que no pueden faltar . Además, le explicaremos cuáles son los secretos que hacen de la cocina mediterránea una de las más sanas del mundo.

¿Qué es la dieta mediterránea?

La dieta mediterránea es una de las más sanas del mundo para perder peso. Esto se debe principalmente a dos razones:

  • Variedad de alimentos. Este tipo de alimento, a diferencia de otros, no se caracteriza por un alimento específico, sino por la gran variedad. Lo que todos ellos tienen en común son las grasas saludables y el hecho de que son frescos. Los países mediterráneos tienen un litoral y un clima favorables para la plantación de frutas y hortalizas. El resultado de todo esto es carne y pescado fresco, y una amplia variedad de vegetales cosechados a pocos kilómetros de distancia.

  • Preparación sana. Además de comer productos sanos y frescos, los países mediterráneos cocinan de tal manera que se añaden pocas calorías al plato. La carne y el pescado se preparan generalmente en la parrilla o en el horno, mientras que las verduras se cocinan, por lo que conservan todos sus nutrientes sin añadir demasiadas calorías. Además, la ensalada es un plato muy importante y esencial en la vida diaria de quienes siguen esta dieta.
Mira también:   ¿Qué son los productos ultraprocesados?

Alimentos básicos de la dieta mediterránea

Ya hemos comentado que la dieta mediterránea incluye una gran variedad de alimentos de todos los grupos nutricionales. A continuación, explicaremos cuáles son los más importantes y populares y por lo tanto los que no puede perderse en su planificación semanal si desea perder peso.

Aceite de oliva

El aceite de oliva es el principal tipo de grasa incluida en la dieta mediterránea. Es una grasa saludable que se utiliza tanto en platos fríos como calientes . Ya sea para sazonar ensaladas, verduras o cocinar, este es un alimento que no puede perderse en su cocina.

Cereales

Los cereales se consumen diariamente en los países mediterráneos. La forma más común de consumirlos es a través del pan y la pasta . Lo más aconsejable es optar por las versiones integrales de estos productos porque, al contener el grano entero, tienen más propiedades y una mayor proporción de fibras.

Frutas y hortalizas de la estación

Las frutas y verduras de la temporada son la base de la alimentación en cualquier país mediterráneo. Una dieta equilibrada y saludable debe contener estos nutrientes al menos 5 veces al día.

Puede parecer un número muy alto, pero es muy sencillo de conseguir. Sólo coma fruta para el almuerzo y la merienda, coma verduras una vez al día y, además, coma una ensalada para la cena.

Semillas oleaginosas

Las semillas oleaginosas son las más olvidadas en la dieta. Sin embargo, en el caso de esta dieta, están muy presentes y se incluyen en una gran variedad de platos.

Las más comunes son las almendras, nueces o avellanas . Se comen como un bocadillo saludable, en la ensalada o mezclados con yogur. Son el complemento perfecto para recargar tu energía al mismo tiempo que te cuidas.

Mira también:   Dieta hiperprotectora: adelgaza y genera aumento de masa muscular

Productos lácteos

Se pueden consumir con yogur, leche o una gran variedad de quesos que están presentes en la dieta mediterránea, aunque sea para perder peso.

Son perfectos para ser consumidos a cualquier hora del día. Sin embargo, lo único que debe considerar es optar por productos con menor contenido de grasa.

Carne y pescado

Es imposible elegir un producto específico porque la gama de productos es muy amplia. Las carnes más consumidas son el pollo, el pavo o el cerdo. En cuanto a los peces, hay multitud de ellos, pero destacamos el salmón, la sardina y la merluza. Recuerda prepararlos en la parrilla y elige los cortes más finos.

Así, disfruta de los alimentos de la dieta mediterránea mientras consigues perder peso. Es realmente bueno comer estos sabrosos y variados platos y al mismo tiempo alcanzar el objetivo de alcanzar el peso ideal.

Tipos de arroz para su dieta El arroz es uno de los ingredientes más versátiles para cocinar en todo el mundo. Conozcamos algunos de los tipos de arroz más comunes. Leer más «

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