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
Photo by: Kirti Poddar
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
Photo by: Ed Yourdon
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.