എത്ര കുറയാത്ത വയറ്റിലെ കൊഴുപ്പും അടിവയറ്റിൽ ടയർപോലെ കിടക്കുന്ന കൊഴുപ്പും ഉരുകിപ്പോകും ഇങ്ങനെ ചെയ്താൽ 

Easy steps to loose weight /Dr Shimji
#baijusvlogs #drshimji #weightlossdiet
What is the Mediterranean diet?
The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions (1Trusted Source).
Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted (2Trusted Source).
Numerous studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death (3Trusted Source).
For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease.
Potential benefits
The Mediterranean diet has been linked to a long list of health benefits.
Promotes heart health
The Mediterranean diet has been studied extensively for its ability to promote heart health.
In fact, research shows that the Mediterranean diet may even be linked to a lower risk of heart disease and stroke (4Trusted Source).
One study compared the effects of the Mediterranean diet and a low fat diet and reported that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries, which is a major risk factor for heart disease (5Trusted Source).
Other research shows that the Mediterranean diet could also help lower levels of diastolic and systolic blood pressure to support heart health (6Trusted Source).
Supports healthy blood sugar levels
The Mediterranean diet encourages a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.
As such, following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes (7Trusted Source).
Interestingly, multiple studies have found that the Mediterranean diet can reduce fasting blood sugar levels and improve levels of hemoglobin A1C, a marker used to measure long-term blood sugar control (8Trusted Source).
The Mediterranean diet has also been shown to decrease insulin resistance, a condition that impairs the body’s ability to use insulin to regulate blood sugar levels effectively (9Trusted Source, 10).
Protects brain function
Several studies show that the Mediterranean diet could be beneficial for brain health and may even protect against cognitive decline as you get older.
For example, one study including 512 people found that greater adherence to the Mediterranean diet was associated with improved memory and reductions in several risk factors for Alzheimer’s disease (11Trusted Source).
Other research has found that the Mediterranean diet may be tied to a lower risk of dementia, cognitive impairment, and Alzheimer’s disease (12Trusted Source).
What’s more, one large review also showed that following the Mediterranean diet was linked to improvements in cognitive function, memory, attention, and processing speed in healthy older adults (13Trusted Source).
How to follow it
Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
Eat in moderation: poultry, eggs, cheese, and yogurt
Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods
Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends.
People are using it to lose weight, improve their health and simplify their lifestyles.
What Is Intermittent Fasting (IF)?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.
It doesn’t specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat.
As a result, humans evolved to be able to function without food for extended periods of time.
In fact, fasting from time to time is more natural than always eating 3-4 (or more) meals per day.
Intermittent Fasting Methods
There are several different ways of doing intermittent fasting - all of which involve splitting the day or week into eating and fasting periods.
During the fasting periods, you eat either very little or nothing at all.
Tsimplest, most sustainable and easiest to stick to. It’s also the most popular.

Хобби