How to Lose Weight Using the Mediterranean Diet Pyramid

The Mediterranean diet consists of certain foods and exercise that will increase your quality of your life, make you healthy and help you lose weight. The diet includes foods from the Mediterranean region. The following will show you how to lose weight with the Mediterranean diet pyramid.

Instructions

• 1

  Follow the Mediterranean food pyramid including 20 percent protein, 30 percent fats and 50 percent carbohydrates.

• 2

  Eat 5 times a day with 3 main meals (breakfast, lunch and dinner) and 2 snacks (one halfway through the morning and the other in the evening).

• 3

  Eat fruit or nuts when you are craving something sweet instead of consuming sugary foods. Eat fruit at least a half hour before eating a meal.

• 4

  Drink 1 glass of grape juice or red wine every day. Men can drink up to 2 glasses. Drink at least 6 glasses of water every day.

• 5

  Eat some of the following every day: cereals and grains; beans, peas and nuts (such as almonds, walnuts and others); aromatic grass (such as basil, thymus, oregano, garlic); fresh fruits (such as grapes, olives and avocados); vegetables (such as spinach, broccoli, peppers, tomatoes, eggplant, capers and garlic); olive oil; milk and yogurt.

• 6

  Eat some of the following 1 to 3 times a week: eggs (at least 4 a week), meat (mostly white) and fish.

• 7

  Exercise or have some physical activity 30 minutes a day as part of the Mediterranean diet pyramid.