{"id":82439,"date":"2020-10-24T06:00:56","date_gmt":"2020-10-24T00:30:56","guid":{"rendered":"https:\/\/www.mapsofindia.com\/my-india\/?p=82439"},"modified":"2020-10-23T14:19:41","modified_gmt":"2020-10-23T08:49:41","slug":"lose-weight-in-2020-just-by-changing-your-diet-plan","status":"publish","type":"post","link":"https:\/\/www.mapsofindia.com\/my-india\/india\/lose-weight-in-2020-just-by-changing-your-diet-plan","title":{"rendered":"Lose Weight in 2020 Just by Changing Your Diet Plan"},"content":{"rendered":"

\"Eating<\/a><\/p>\n

Every year there are new rules, trends, and mantras to stick by. And, so are the diet plans, exercise regimes, and gadgets to get that ideal body faster and easier. But, this time dieticians seemed to finally settle on one diet plan that they think is foolproof. According to experts, a diet should not only help you lose those extra kilos, but also should be good at keeping the risk of heart diseases and diabetes at bay. Moreover, it should be easy to follow and suitable for our lifestyles. Most health specialists trust the Mediterranean diet ticks all the boxes and is perfect to lose weight in 2020.<\/p>\n

We cover all the essentials of this diet. And trust us, it is not something out-of-the-world difficult method or plan. It’s relatively easy to follow and meshes very well with the Indian diets as well. Even vegan can follow it too to a great extent.<\/p>\n

Click next to know more about this diet plan.<\/h1>\n

<\/p>\n

Green Veggies<\/h1>\n

\"Green<\/a><\/p>\n

The first and foremost and also the most obvious, green vegetables should be a part of your diet, both for lunch and dinner. And, that too daily. The importance of green leafy vegetables has been told since time immemorial. But, the experts also recommend that you include in your diet not only green but also all colours of vegetables \u2013 red, yellow, orange, etc. This way you won’t miss out on the range of fiber,\u00a0 <\/span>phytochemicals, or nutrients. According to the guidelines, the daily consumption should be 100 g of leafy vegetables, 200 g of other veggies and 100 g of tomatoes. Dieticians also suggest legumes and a lentil salad twice a week.<\/p>\n

<\/p>\n

What Oil Should You Use?<\/h1>\n

\"Extra<\/a><\/p>\n

Now, that you know your vegetable schedule for the day, it’s time to decide which oil you’ll cook them in. Mediterranean diet experts recommend extra virgin olive oil for roasting and cooking. Three to four tablespoons of the olive oil are considered sufficient by the nutritionists for the day. Palm and coconut oil, on the other hand, can raise the bad cholesterol in the body owing to their high saturated fats content. And, thus should be avoided at all costs.<\/p>\n

<\/p>\n

Whole Grains<\/h1>\n

\"Whole<\/a><\/p>\n

The Mediterranean diet also focuses well on the importance of whole grain. The diet experts believe that whole grains along with fruits should be added to each and every meal. This is easy since you can bring in the goodness with wholegrain cereal and bread. And, if you want particular names, go for millet, quinoa, amaranth, farro, and teff. You can easily avail these in markets as package products. All of these have different textures and tastes, so nutritionists recommend that you try a new one every month. Replacing your regular white rice with wild or brown rice is also suggested. They also advise that if you’re new to the wholegrain concept, then better start slow and work your way up.<\/p>\n

<\/p>\n

Dairy Products<\/h1>\n

\"Dairy<\/a><\/p>\n

This diet also encourages dairy products in your daily meals. Yogurt, for example, in breakfast is considered ideal and so are milk and cheese. The advised dosage is 40 g of cheese and 200 g of yogurt every day. The cheese (like the Parmesan one) is often sprinkled on vegetables or soups in this diet. However, this doesn’t equate to having pizza every day! Sorry.<\/p>\n

<\/p>\n

The Protein Factor<\/h1>\n

\"Protein<\/a><\/p>\n

The most important criteria for a diet to be judged is based on how well it can provide protein to your body. And, the Mediterranean diet one is pretty good at that. So good even vegans can follow it, for the most part. In this diet, the main sources of proteins are legumes and fishes rather than meat. Lentils, beans, and chickpeas are a frequent part of this Mediterranean nourishment. These also stalk you up on antioxidants, vitamins, and fiber.<\/p>\n

The other source of protein in this diet comes from fishes – fatty fish like salmon, albacore tuna, sardines, and herring. These are considered must since they also lower the risk of heart diseases owing to their omega-3 fatty acid content. Seafood which is low in mercury such as pollock, shrimp, and catfish are also recommended. Other than this, dairy products discussed in the last slide are also a wonderful protein source.<\/p>\n

<\/p>\n

The Wine Talk<\/h1>\n

\"Wine\"<\/a><\/p>\n

Firstly, if you are not a wine drinker, do not start. However, the diet is liberal enough to give you a pass for two drinks per day. But, it also proposes two completely alcohol-free days in a week. In some Mediterranean cultures, a glass of red wine is taken at dinner time. There are also some benefits indicated of wine for the heart but the jury’s still out on that. So, if you don’t drink, let it stay that way and if you do, continue, but in moderation.<\/p>\n

Liking this new diet which is getting popular all around the world? We would love to hear your thoughts.<\/p>\n","protected":false},"excerpt":{"rendered":"

Every year there are new rules, trends, and mantras to stick by. And, so are the diet plans, exercise regimes, and gadgets to get that ideal body faster and easier. But, this time dieticians seemed to finally settle on one diet plan that they think is foolproof. According to experts, a diet should not only […]<\/p>\n","protected":false},"author":14806,"featured_media":82441,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11315],"tags":[10689,10685,10679,10688,10273,10538,10550,10334],"class_list":{"0":"post-82439","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-india","8":"tag-cheese","9":"tag-chickpeas","10":"tag-green-vegetables","11":"tag-milk","12":"tag-olive-oil","13":"tag-tomatoes","14":"tag-weight-loss","15":"tag-yoghurt"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/posts\/82439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/users\/14806"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/comments?post=82439"}],"version-history":[{"count":3,"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/posts\/82439\/revisions"}],"predecessor-version":[{"id":101433,"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/posts\/82439\/revisions\/101433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/media\/82441"}],"wp:attachment":[{"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/media?parent=82439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/categories?post=82439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mapsofindia.com\/my-india\/wp-json\/wp\/v2\/tags?post=82439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}