There are many diets that have been developed over the years. But you may ask, what are the best diets for natural and permanent weight loss. There are some that requires restricting certain types of food like keto and paleo diets and some that requires only eating only at certain windows like the intermittent fast. There are even some that advocates eating less meals a day like the one meal a day.
However, I feel the most balanced and one that requires the least adjustment is the Mediterranean Diet. You typically eat almost the same things without need to much restrictions.
What is the Mediterranean Diet
The mediterranean diet is actually derived from the lifestyle of the people’s living along the Mediterranean coast like Southern Italy and Greece.
1. Proteins from Legumes and Pulses
This diet calls for consumption of large amounts of legumes, lentils and broad beans, providing much needed protein from plants. Doing so have been shown by studies to reduce weight significantly
2. Proteins from Fishes and Meat
The people in the mediterranean love to partake fresh sardines and anchovy grilled and drizzled with lemon sauce. This provided plenty of protein and omega 3 fatty acid. Due to the fact that we may not be able to get hold of fresh sardines and anchovy easily, an alternative may be grilled salmon and the dried version of anchovy. In Asia, dried anchovy is commonly used in soups, chinese stir fries, or deep dried drizzled with lime and chilli paste.
This diet calls for only moderate consumption of non-fish meat supplemented by diary products mainly made up of cheese and yoghurt.
A vegetable diet made up of tubers like radishes, turnips and carrots, green leafy greens like lettuce and root vegetables like potatoe, tomatoe and eggplants. All this supplemented with a dose of nuts and seeds.
They take a lot of tomatoes and eggplants. Tomatoes are great for weight loss as it is known to reduce inflammation, water retention and reverses leptin resistance. Leptin is the protein that signals to our brain when we are full, thereby preventing us from overeating.
You can get plenty of fiber from eggplants. This will keep you feel satiated for longer , reducing your hunger pangs, thereby cutting down your food intake.
The carbohydrates intake are mainly from bread, either pita or barley bread and pasta. While white and wholemeal pita bread is similar to any other white or wholemeal bread, the barley bread is outstanding with a super low Glycemic index of only 34.
As for pasta, the Mediterranean diet calls for it to be a side, rather than the main dish. Usually, only 1- 1.5 cups of pasta is consumed, in conjunction with other food like fish, vegetables and meat.
Amongst the various fruits that the people of the Mediterranean eat, 2 stand out for our weight loss efforts. They are Peaches and Cherries.
Peaches are great for weight loss because they contain flavanoids like catechins which boosts metabolism. Besides, they are also low in calories and high in fiber.
Cherries, on the other hand contain a hormone called melatonin which also boost our metabolism. It is also believed to be one of the most energy boosting fruits. Hence, it gives us the much needed energy while eating less, thereby reducing our weight.
Better Sleep Patterns Boost Metabolism
Numerous studies have shown that having the correct sleep pattern can dramatically help us burn away those unwanted stubborn visceral belly fat. What then constitutes a good sleep pattern.
Ideally, we must have 7 hours of sleep. Not only that, we need to have slow wave sleep, what is commonly known as deep sleep. This is in contrast to REM sleep. In REM sleep, although, we seem to be sleeping, our mind is still highly active, giving the body little respite as the muscles are paralysed and breathing and heart rate goes erratic.
Last but not least, to really charge up your metabolism, you need to be asleep by 10pm. This is because our biological clock triggers the production of melatonin to start at 10pm when we are in deep sleep. Your body will ramp up the production until 12 midnight when it begins to decline and stops completely by 2am.
How to Burn your Belly Fats While you sleep
Therefore, to burn your belly fat and lose weight permanently while you sleep, you would need to be in deep sleep by 10 pm and ideally, you should allow for 7 hours of sleep daily.
So, you may ask, how do I get into deep sleep mode. Especially, when we age, it is more and more difficult for us to get into deep sleep mode. That is one of the key reasons why as we age, we find our metabolism dropping and more difficult to permanently lose weight.
There is a beverage that you can make every night before bed to get into deep sleep mode easily which you can check out at Omega3 como usar
What are the best diets for natural and permanent weight loss
My personal favourite is the Mediterranean Diet, combined with the Ideal sleep pattern. I personally vouched for it to be the best diets for natural and permanent weight loss.
To enumerate the points, what I recommend is the following
Ideal sleep pattern;
Eat more legumes and pulses;
Eat more grilled salmon, if fresh sardines not available and anchovy;
Moderate consumption of meat, leaning more to skinless chicken breast and less red meat;
Higher consumption of vegetables, especially tomatoes and eggplants;
Limited consumption of carbohydrates of bread and pasta;
Consume more peaches and cherries compared to other fruits;
There you have it. If you follow this diligently, you would be on your way to a natural and permanent weight loss.