Photo by: Kirti Poddar

You don’t have to feel deprived when dieting, at least not if you follow the basic principles of the Prasouda Diet, which is also known as the Mediterranean diet. In lieu of putting a focus on what you cannot have on the Prasouda Diet, the focus is put on the foods that you can eat – fresh, healthy food like they eat along the coast of the Mediterranean Sea.  This diet is easy to follow, once you know the basic guidelines for the diet.

New Lifestyle

Before embarking on the Prasouda Diet plan, it is important that you know that it is not solely a diet plan.  It is a whole new approach to food –and some would say a “whole life” approach.  The lifestyle of the Mediterranean finds fulfillment in being active, being out in nature, and making wise choices about the food that is put in your mouth and in your body.

Healthy Eating

Food that is healthy and fresh.  The staple foods of the Prasouda Diet include an abundance of fresh fruits and veggies, nuts, whole grains, seeds, seafood, legumes, olive oil, and yogurt. Avoid processed foods and op instead for those foods that are in season.  A good place to find foods that are wonderful for the Prasouda Diet is at your local farmer’s market.

Healthy Fats

Add healthy fats to your diet. Unlike other diets that cut out all fats, the Prasouda Diet calls for making wise choices about the fats that you eat.  The fats that are found in olive oil, avocadoes and nuts are monounsaturated and good for you, as are the polyunsaturated fats found in fatty fish like sardines, trout, tuna, and salmon.  The people of the Mediterranean use olive oil in nearly all of the food that they prepare, whether it is bread or pasta, fish or salad, or pastries and cakes.  And they are among the healthiest and slimmest people in the world.

More Plant Based Foods

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Less meat, more plant foods.  The Prasouda Diet calls for eating more plant foods and less animal foods or animal products.  A traditional Mediterranean diet is almost vegetarian, and includes lots of fish and seafood with very little meat.  The Mediterranean people feast daily on fresh peppers, broccoli, tomatoes, capers, eggplant, spinach, capers, white beans, mushrooms, chick peas and lentils.  It is thought that a diet that is low in animal products leads to a decrease in heart disease, cancer, and diabetes, while helping dieters to reach and maintain a healthy weight.

A Touch of Red Wine

Red wine.  Perhaps the most notoriety for the Prasouda Diet stems from the fact that it allows for the addition of a couple of glasses of wine each night along with a healthy dinner.  But keep in mind that portion size is small.  A glass of wine is around three ounces, which is just a third of a very small wine goblet or around two shot glasses.  Wine in small amounts has been shown to lower the risk of heart disease in several studies.  Antioxidants within the red wine are thought to keep blood circulation normal and to prevent the formation of blood clots.

Whole Grains and Fiber

Whole grain foods.  Scientists have known for years that there is a close association with whole grain foods and regularity of the digestive system.  Whole grains are filled with heart-disease-fighting and cancer –fighting fiber, nutrients, minerals, and vitamins.  Whole grain foods such as pasta, bread, potatoes, rice, polenta, and couscous are a big part of the Prasouda Diet. Choose true whole grains for the biggest amount of benefit. They are slow to digest because they have a lot of fiber, and they will help you to feel full and satiated longer while providing you with tons of energy.

Fruity Dessert Choices

Choose fruit for dessert.  While sweet cakes and goosey treats certainly look appealing, they don’t have any nutritional value.  The Prasouda Diet calls for eating fresh fruit as a standard daily dessert.  Fruit is naturally sweet and you also gain the nutrients and fiber that is found in grapes, oranges, apples, and so on, minus the added calories, sugars, and chemicals, not to mention the unhealthy fats found in processed, sweet desserts.

Pitfalls to Avoid when following the Prasouda Diet

With the Prasouda Diet, the main pitfall is calories.  People on this diet tend to consume too many total calories from fat.  Even thought the fats in the Prasouda menu plan are healthy fats, if they are eaten in excess, weight gain will follow.   Yes, eat enough olive oil, you’ll get fat!

Importance of Exercising

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The people of the Mediterranean region do lots and lots of walking.  This is one reason that they are so svelte and fit.  Adding exercise to your Prasouda Diet efforts can help you to really ramp up your weight loss.  Add exercise to your day by walking to a store instead of driving your car, taking the stairs instead of the elevator, and using the treadmill in your bedroom for more than just an expensive and technologically advanced coat rack!  Finding the motivation to exercise is challenging, but it can be done with persistence and will power.  Some people find that exercising with a buddy can be the best way to keep on track.  Either way, your Prasouda Diet results will be enhanced if you add three to five days of exercise to your plan, putting in at least twenty minutes of aerobic activity for each day.

Follow these basic principles and you’re destined to have success with the Prasouda Diet. In fact, a twelve-year study of nearly 2,500 people who were following the principles of the Prasouda Diet showed that the dieters had a significant decrease in body weight, blood fats, blood pressure, blood sugar, and level of insulin within the body.

All of these health benefits can help one to live longer, stronger, and healthier lives.  A separate study from Columbia University found that those who follow the Prasouda Diet and lifestyle decrease their risk of developing Alzheimer’s disease.

The Prasouda Diet calls for eating like they do in the Mediterranean, which means boning up on:

Olive and olive oil.

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Olives grow on the olive tree, which is a common tree in the Mediterranean – and this commonality is likely why the Mediterranean people started eating so much olive oil in the first place. Olive oil has been called “God’s healing oil” and both olives and olive oil are packed with heart-loving mono-saturated fats. Besides being good for your “ticker”, olives are also super for your skin and bones. You can add olives to your Prasouda Diet salad (both green and black olives) whole. You can also chop olives to add to the top of a pizza. Another good way to eat olives? Right out of the jar. Just pop a black olive in your mouth for a fun, portable, super-satisfying, and oh-so-delicious heart-healthy snack. When cooking your Prasouda Diet meal, substitute olive oil for margarine or butter.

Vegetables and fruits.

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Mothers all over the world have always told us to eat our vegetables, and now we know why! Vegetables are just plain good for you. The Prasouda Diet is overflowing with vegetables, and the Mediterranean people are fond of veggies that are high in antioxidants, important minerals and essential vitamins, like tomatoes, green beans, eggplant, and Popeye’s favorite, spinach! You can always toss your veggies raw into a huge captain’s salad, or you can choose to lightly stir-fry them or lightly steam them. Another good option is grilling or roasting your vegetables, or baking them into a delicious casserole for a whole meal. Add lots of fruit to your Prasouda Diet by including a fruit choice for your dessert with dinner (like a split orange half sprinkled with sugar and cinnamon) or as a yummy mid-morning or late night snack (such as apple slices sprinkled with cinnamon).

Fish in the Prasouda Diet.

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It only makes sense that people living by the sea would eat a lot of fish, right? In the Mediterranean, fish is the meat of choice, and no wonder! Fish is filled with omega-3 fatty acids and is super high in protein. Getting a daily helping of fish, seafood, or shell-fish can work to increase the supple look of your skin while protecting your heart and brain from degenerative diseases. Try your fish grilled, baked, or roasted for true Mediterranean style when following the Prasouda diet plan, and eat at least one or two servings weekly, if not more. Don’t care for the taste of fish? Opt instead for fish oil tablets. Your doctor can make a recommendation as to how many milligrams each day is needed to reap the health benefits of fish oil supplements.

Yogurt.

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Mediterranean folks don’t drink a lot of milk or consume a lot of dairy, but they do love their yogurt. Yogurt is a part of the Prasouda Diet plan and is a good source of calcium. You can stave off age-related osteoporosis and create strong bones by eating two or three servings of yogurt daily. Try yogurt for breakfast with a small handful of fresh strawberries, raspberries and blueberries. Try yogurt as a substitute for sour cream when making sauces and dips. Special Tip: Go for  the way better-tasting Greek Yogurt instead of the normal one! Nowadays you can find this Prasouda Diet treat in almost every supermarket.

Seeds and nuts.

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The Prasouda diet allows for an abundance of seeds and nuts, which are a great source for protein, particularly for vegetarians who are following the diet plan. Nuts and seeds provide you with healthy fat, vitamins, fiber, and minerals that are needed by your body for peak performance. Nuts and seeds can ramp up your energy levels during the day while helping to stave off all kinds of diseases that can make you feel old before your time. Try a handful a day but no ore since they are loaded with calories. Toss seeds and nuts into a fresh veggie salad or blend them with a low-cal, low-fat trail mix. You can also crush nuts and seeds and then use them as a coating when baking poultry, fish, or other lean meats.

Eggs and meats.

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Staples of the Mediterranean people, eggs and meat are important to the Prasouda diet. Eggs, chicken, lamb, and veal are all great and lean protein sources that should be eaten in moderation on the Prasouda plan. These are rich sources of nutrients and proteins that are crucial to the health of your joints, muscles, and heart. Eggs can be eaten for breakfast, scrambled in a bit of olive oil with a slice of whole grain toast. You can also toss chopped boiled eggs into a salad, or you can grill, roast, bake, or sauté them. Avoid frying eggs or meats as doing so just adds more calories and fat to your meal.

Hopefully this overview of Prasouda Diet food choices has helped you get your feet off the ground and get started with the healthiest and funniest diet ever: the Prasouda Diet!

Photo by: MissMoniquita

In the countries bordering the Mediterranean Sea, some of the healthiest, happiest people in the world reside and they have become the inspiration behind the Prasouda Diet. This healthy diet incorporates the basic premises of healthy eating with a big splash of red wine and a dab of olive oil! Most healthy diets on the market include a mix of fruits and veggies, whole grains and fish, and moderate amounts of unhealthy fat. The Prasouda Diet is similar to this style of eating, but with a few twists that this article will discuss. And what’s more, unlike these other diets, the Prasouda Diet has been shown to reduce the risk of many diseases and illnesses, including heart disease, cancers, Alzheimer’s disease and Parkinson’s disease.

Principles of the Prasouda Diet

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The Prasouda Diet puts an emphasis on activities and foods that can help you to live a stronger, longer, healthier, thinner life. The basic principles of the Mediterranean diet include:

• Lots of exercise. Bike, walk, run, or use a treadmill at home. Do whatever you have to do to get active and physically fit. No matter how much you have to lose, exercise is the key. Diet alone cannot do it! It takes exercise and dietary changes to lose weight.
• Eat plant-based foods, primarily. Fruits, veggies, legumes, nuts, whole grains. All of these are a big part of the Mediterranean or Prasouda Diet plan.
• Replace all of your unhealthy fats with healthy fats like canola and olive oils.
• Use spices and herbs instead of salt to flavor your food. Salt causes your body to retain water, and it can cause an elevation in your blood pressure that can make you unhealthy. Reduce your salt intake and you’ll see a decrease in the amount of body water that you carry around with you.
• Limit red meat intake to no more than a few servings each month. If possible, avoid red meat altogether. Opt instead for fish, poultry, and lean meats.
• When consuming alcohol, go for red wine. We discuss the benefit that red wine has on the Prasouda Diet later on in this article.

The Prasouda Diet is ideal for those women (and men) who have allowed weight to creep up on them over the years. Everyone has been there. We get comfortable with our lives, and the pounds just seem to work themselves onto our hips, thighs, tummies, arms, face everywhere! The Mediterranean diet is different from other diets because it helps you to change the food choices that you make so that you can eat better, still be full, and be good to your body at the same time. With sixty percent fruits and veggies in the diet plan, it is easy to see how the Prasouda Diet can help you eat better for optimal health, good looks, and long-lasting results.

Prasouda Diet Features Mediterranean Cuisine

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The Mediterranean diet is all the rage around the world, and for good reason. It is based on the principles of Mediterranean nutrition. It is widely known that women in the Mediterranean are among the most beautiful and the world, and both Mediterranean men and women are, for the most part, healthier than their western counterparts. The Prasouda diet is sometimes referred to as the Mediterranean diet. Prasouda Dieters love the delicious Mediterranean cuisine that is served up in abundance on the Prasouda Diet, which is one reason that this is one of the most successful diet plans right now. From olive oil to nuts and poultry to seafood and eggs, you will find that you are seldom hungry on this trendy, en-vogue diet. A few examples of the Prasouda Diet in the Mediterranean region:

• In Greece, the Mediterranean diet is a way of life. Greeks eat little red meat but they average around nine servings (yes NINE) of veggies and fruits that are rich in antioxidants and nutrients that our bodies need. For this reason, the Prasouda Diet has been closely associated with lowering the levels of LDL “bad” cholesterol in the blood.
• Nuts are a big part of the Prasouda Diet in many parts of the Mediterranean. Although nuts are high in fat with around eighty percent of their calories being derived from fat, most of this fat is unsaturated. A handful of nuts a day can help you to bulk up on protein while giving you some good fats in your Mediterranean diet.
• Most Mediterranean countries consume whole grains, and bread is a big part of their diets. In lieu of slathering bread with margarine or butter, which contains trans fats, they dip their bread in olive oil or eat it plain.

What Makes the Prasouda Diet Stand Out?

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So just what is it that the Prasouda Diet has that others are lacking? Dieters usually find the Mediterranean diet to be more than just a diet it’s a way of living. A healthy new way to look at food and to make healthy food choices, this diet plan allows dieters to eat three delicious meals daily with two snacks. A diet plan with an abundance of food helps to maintain the blood glucose level within your body, which keeps you from “crashing” and heading for the snack machine after lunch. And the Prasouda Diet lifestyle also involves being active physically. What sets the Prasouda diet apart from many of the so-called fad diets on the market is that it does not require you to buy diet pills or take a handful of supplements each day. It is a diet that is healthy and good for you, and best of all, it’s all natural. In fact, many nutritionists say that the Prasouda Diet is among the healthiest and most natural diets in the world.

Prasouda Diet Foods

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Dieting can be hard. The world is filled with delicious foods, and dieters usually get to eat very few of them. It is this deprivation that often leads dieters to fail. With the Mediterranean diet, you eat many of the same foods that you are accustomed to eating – only they are prepared in a different way and are eaten in moderation. Some foods that you can have on the Prasouda Diet include:

• fish
• olive oil
• veggies
• fruits
• legumes
• nuts
• limited quantities of meat
• cheese and other dairy products in moderation
• cereal
• grains
• red wine

The more you learn about the Prasouda Diet, the easier it is to see that the Mediterranean way of life and the nutritional choices that the Mediterranean people make naturally makes a whole lot of sense. Diet choices that are packed with the right nutrients, vitamins, and minerals are nutritious and delicious. Some people turn to starvation diets to try to drop weight fast. These diets are unhealthy and can even be dangerous to the dieter. The Prasouda Diet, unlike these diets, does not look to replace nutritious foods with supplements and pills that simply do not give your body the things that it needs.

Healthy Food, Healthy Body with the Prasouda Diet

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The Mediterranean food that you eat while on the Prasouda Diet work to keep your organs free from toxins and your body in super healthy shape both of which can help you to lead a longer, fuller, more enjoyable life. Diet supplements and packaged pills cannot do this or you. The Prasouda Diet is comprised of the following:

• 60% veggies and fruits
• 20% fish and meat
• 10% good fats
• 10% natural carbohydrates

At first glance, it might seem that this is a strict diet that is hard to follow. But the truth of the matter is that it only requires that you adjust your attitude toward foods and be willing to try out foods that you ordinarily don’t eat. A big problem with western diets is that they are filled with the wrong food choices. Most people have a common diet of packaged, overly-processed, salt and sugar laden foods. Basically, junk! These food choices lead down a path of obesity and ill-health. The Prasouda Diet is the way out! You can enjoy delicious and mouth-watering salads that are filled with veggies and fruits that is brought even more flavor with the addition of grilled fish or poultry. Once your taste buds have begun to adapt to this new way of eating, you won’t miss all of the grease, preservatives, artificial colors and flavorings, and other ‘garbage’ that has been filling up your western diet. In a nutshell, the Prasouda Diet doesn’t require that you completely cut out the foods that you like. You only need to change some component of your diet, or foods that you like can be eaten with moderation. This means that yes, you can eat pasta, you can eat meat, and you can drink alcohol while still losing weight.

Benefits of the Prasouda Diet

There are many health benefits that can be reaped from following the principles of the Prasouda Diet. Those on the Prasouda Diet not only look good and feel good; their bodies also function better than ever before. They lose weight and fat. Blood pressure levels fall, and the risk of diabetes and heart reduce decrease.

Prasouda Diet and Red Wine

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If you can’t resist a nightly glass of wine, then you’ll love the Prasouda Diet. Red wine is a favored beverage in the Mediterranean, and its most important health benefit is that it has been shown to reduce the incidence of heart disease.This is due largely to the number of natural compounds that are found in red wine that provide a natural vaso-dilation effect that helps to keep the arteries open and blood moving freely.

Olive Oil and the Prasouda Diet

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Olive oil is what is known as a good fast, and olive oil is the primary backbone of the Prasouda Diet. For millennia, olive oil has been heralded for its medicinal properties. In fact, it was once called “God’s healing oil”. Good fats like olive oil are those that are monounsaturated or polyunsaturated. It is vital that when you go to the market, you buy foods that only contain the good fats, especially if you are doing the Prasouda Diet. Olive oil is a staple of all recipes that you will be preparing for the Prasouda Diet.

Exercise and the Prasouda Diet

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With any diet plan, exercise is a key to success. The Prasouda Diet is modeled after the actual diet and nutritional choices of Mediterranean people and these people tend to be much more active than their western counterparts. This leads to better health, leaner bodies, and all-around better fitness levels in the Mediterranean than in the U.S. and other western nations. Trainers who recommend the Prasouda Diet recommend a strict exercise regimen that includes no less than three, one-hour workouts per week, and most recommend a daily hour of exercise. Of course, not everyone has time for that much exercise. While it is good to dedicate yourself to some exercise each day, even if you can’t put in an hour, the more you can exercise the better! It is also worth noting that in Mediterranean society, meals are usually eaten together and folks like to exercise with a buddy. Studies have shown that eating together allows us to make healthier choices (probably because we are actually cooking the food) and that people are more likely to stick to an exercise program if they have an exercise partner.

Conclusion

In conclusion, the Prasouda Diet can be a wonderful option for those folks who are not just looking to lose some weight, but who also wish to get healthy in the process.With the influx of unhealthy and oftentimes dangerous diets on the market today, the Prasouda diet is a safe and effective diet that allows you to enjoy delicious foods while implementing lifestyle changes that will help you live a longer, happier, healthier, and fuller life.