The Mediterranean diet is moderately difficult and effective. What do you know about it? Mediterranean diet has passed the practical activities of many authoritative weight loss experts. In fact, losing weight is a very reasonable diet, and the most important thing is that its actual weight loss effect is very long. Different from other diet collocation methods, Mediterranean diet collocation method contains vegetable oil beneficial to cardiovascular system, which not only reduces weight, but also maintains everyone's physical and mental health. Below I need to introduce this weight loss method in detail for everyone.

"Mediterranean diet" refers to a simple, light, healthy and nutritious diet. This unique dietary structure pays attention to eating more vegetables, fresh fruits, fish, seafood, beans and dried fruits, followed by cereals. Edible oil (containing unsaturated oleic acid) should be used instead of animal fat (containing saturated oleic acid), especially in promoting the use of vegetable oil.

Fruits and vegetables: Choose foods containing antioxidant chemicals. Eat green leafy vegetables and pepper fruit salad for dinner. It is also an effective choice to peel chicken breast before eating. Don't forget to add sunflower seeds. Squeeze yourself a slimming milkshake after eating, and add many favorite fruits, such as strawberry seedlings, seedless watermelons and banana apples. Eat at least one cup of fruit and vegetable juice and one fresh fruit every day.

Fish species: Fish contains high-protein food and oleic acid beneficial to cardiovascular system. You should eat fish or other seafood products at least twice a week.

It's best to steam it and eat it raw, with vegetable oil and sour vinegar as seasoning. Fish roe is the least fattening meat food and can be eaten with peace of mind. Eat at least 75 grams a week.

Beans: All kinds of beans are rich in low protein, vitamins, minerals and chemical fiber. Black sesame, small red beans, black beans and lentils are all good foods to lose weight. You can make bean salad or boiled bean soup to lose weight, be healthy and happy. Eat boiled beans at least 2-3 times a week.

Pepper and spices: fennel and star anise are not condiments, nor are they good weight loss assistants. Try them when cooking and add spicy food condiments to help you keep slim. Pepper also contains high antioxidant chemicals, and the spicy substances of pepper can also promote the ignition of human fat. Generally speaking, at least one dish in every meal is spicy.

Nuts and seeds: Nuts are rich in unsaturated fatty acids, which can buffer your blood sugar level and make you feel full for a long time. But nuts and seeds contain a certain amount of calories and can't be eaten because they are healthy food. It is best to eat it with other foods, such as oatmeal with a handful of sweet almonds. No more than 50 grams per day.

Healthy vegetable oil: there is no need for dieters to sneer at "vegetable oil". Vegetable oil and other unsaturated fatty acids can reasonably crush the meat of the lower abdomen, and at the same time, it is also good for your cardiovascular system. A spoonful of vegetable oil contains 120 calories, so you can't pour it when cooking, you can only sprinkle it, so it's not easy to consume too many calories. It is best to eat 3-5 spoonfuls of vegetable oil every day.

Whole wheat bread: Whole wheat bread contains vitamins, minerals and protein, which is not contained in toast made of refined flour. Whole wheat bread is the top grade that dieters often eat. Always put whole wheat toast in the refrigerator. Eat at least 3 slices of whole wheat toast every day.

Alcohol: A notable feature of the Mediterranean diet is to drink a glass of wine while eating. But drinking should also be moderate. It's okay to drink a glass of vodka every day, but if you are addicted to alcohol, you need to be careful not to drink too much.