Diet and Health



Mediterranean diet

The traditional way of eating in the southern Mediterranean has recently been shown to contribute to a longer, healthier life and following the Greek, Spanish and Italian models can help weight loss, too.

The Mediterranean diet is rich in fruit, vegetables and fibre, it contains plenty of starchy foods, usually whole grain varieties; it is high in good monounsaturated and polyunsaturated fats, and low in saturated fat; sugary, processed foods and snacks are eaten very rarely. No wonder it ticks so many boxes as a nutritionist’s ideal diet! The typical day’s eating menu is:

Fresh fruit
Bread yogurt

Salad dressed with olive oil
Bean and tomato soup

Fish stew
Roasted vegetables
Piece of cheese
Fresh fruit

Water, black coffee
Glass of red wine

Grilled vegetable kebabs

Eating out is quite easy as Mediterranean diet menu plan is very popular, indulgent foods, like fish, vegetables, pasta, salads with olive oil and red wine, are recommended as part of the diet, perfect in a Mediterranean style diet and good for you, too. A Mediterranean diet can help heart health as well as weight loss. Portion control is needed to avoid overeating oil-rich food. A traditional Mediterranean lifestyle is very active: doing plenty of exercise is strongly recommended.


Weight loss indicates the process of reduction of excess fat stored in the body. Different methods adopted for this process include physical training, medication and fasting. Which is the right method to get the weight under control is a question to be answered after considering the purpose for which he/she attempts to shed those extra pounds from the body.

Those who want to bring down their body weight to its desirable level for health reasons may resort to some medications as suggested by their physician. A lot of medicines that promise weight loss are now available in the market for these people. One has to understand the way these medicines work in the body before he attempts to use them. It is best to consult a qualified medical practitioner. It will help to avoid the medicines that bring undesirable health complications.

Some people go for crash and fasting diet method to achieve their goal. Fasting is a process where an individual deliberately refuses himself all food items excluding fluids or water. Many see fasting as an easy way to reduce maximum pounds from the body within a short period. Crash diets require an individual to follow a specific diet pattern continuously for two to seven days. The impact of fasting and crash diet on the body is something that should be understood by a person who resorts to these methods of weight loss. One has to consider his physical condition before he attempts to fast for the purpose of weight loss.



Diet by the hour

Also called diet by the hour, this diet will guarantee you the loss of 11 – 15 pounds (5 – 7 kilograms) in two weeks, while respecting the principles of a healthy and balanced way of eating, without causing the well-known, painful hunger that may arise during a slimming regime.

We propose a typical menu as a starting point, from which you can diversify your nutritional plan during a week of diet. Although it seems strange, breakfast should be rich in foods with high fat content. A rich breakfast helps you avoid the feeling of fatigue that usually occurs a few hours before noon.

0.7 ounces (20 grams) of butter. Tea or coffee without milk or sugar
2.5 ounces (70 grams) of bread (contains slow-acting sugars, also known as complex carbohydrates, which is an excellent fuel for the body)
3.5 ounces (100 grams) of cheese of your choice (you can vary as much as you want, any kind of cheese consumption is allowed)

Avoid: foods containing fast carbohydrates (pastries, cereals with added sugar); lunch will be based on animal protein and carbohydrates, but it should not be too consistent, in order to avoid causing the sensation of fatigue and sleep.

Rice, pasta or potatoes prepared in steam
Any kind of meat of your choice. You can determine the correct quantity of meat to be eaten by adding to your height 3.5 feet (100 centimeters). For example, a person who is 5.5 feet (170 cm) tall, the ideal quantity of meat that should be eaten is 9 ounces (5.5 + 3.5), 270 grams (170 + 100)

Avoid: appetizers of all kinds, desserts (sugar-based products), dairy products and bread; in the evening, the body’s production of digestive enzyme reduces and digestive processes are slower. Dishes should be very light. It would be excellent if you could skip this meal of the day from time to time!

Fish or seafood
A serving of vegetables cooked by steaming or grilled
Light meat, 1.4 ounces (40 grams) less than your height expressed in feet (centimeters). Thus, for a person who is 5.5 feet (170 cm) tall, the recommended amount of meat to be eaten is 4.3 ounces (5.5-.1.4), 130 grams (170 – 40)

Avoid: dairy products, sugar-based products and alcohol.

The chrono diet is based on the principle that our body absorbs food differently, depending on the time of the day at which it is consumed.



Ideal protein diet

The protein diet will help you will lose 4 pounds (2 kilograms) per week. It’s rich in protein, burns fat and speeds up your metabolism. If you are hungry drink at least 2 liters of water per day.

Day 1:
Morning: a cup of coffee with a slice of toast
Lunch: boiled egg (hard) 1 yoghurt + 1 fruit
Dinner: 7 ounces (200 grams) of chicken breast + a green salad, squeeze over the lemon + half teaspoon of olive oil

Day 2:
Morning: tea cup (with a teaspoon of honey) + a slice of toast
Lunch: 5 ounces (150 grams) of cheese cream (sweet)
Dinner: fruit

Day 3:
Morning: coffee
Lunch: a boiled egg (hard) + a slice of toast
Dinner: 7 ounces (200 grams) of steamed fish, lemon juice squeezed over, served with a garnish of steamed vegetables, 7 ounces (200 grams) of your choice

Day 4:
Morning: a tea cup (with a teaspoon of honey) + a slice of toast
Lunch: 1 yogurt + 5 ounces (150 grams) of boiled potatoes and parsley sprinkled over  for taste
Dinner: a salad of fresh vegetables + lemon + half teaspoon of olive oil

Day 5:
Morning: coffee
Lunch: a boiled egg (hard) + a slice of toast
Dinner: 7 ounces (200 grams) grilled beef meet + green salad and half a lemon squeezd over + one teaspoon olive oil

Day 6:
Morning: tea cup (with a teaspoon of honey) + a slice of toast
Lunch: 5 ounces (150 grams) cheese cream (sweet)
Dinner: 1 fruit

Day 7:
Morning: coffee
Lunch: a boiled egg (hard) + a slice of toast + fruit
Dinner: 7 ounces (200 grams) of grilled meat (chicken or beef) + a chopped salad, squeeze over the lemon + half teaspoon olive oil

You can replace the fruits and vegetables by preference to those below, also know as negative calorie foods: pineapples, chicory, broccoli, strawberries, cucumbers, onions, chicory, cauliflower, green beans, grapefruit, kohlrabi, lemon, luben, mango, apple, carrots, papaya, peach, orange, radishes, beets, spinach, asparagus, lime, celery and green cabbage.