HOW TO LOSE 34 pounds window shopping (The Mediterranean Diet)

Mediterranean Diet cookbook claims to be the scientifically backed answer to weight loss

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Extra virgin olive oil is the main source of dietary fat in the Mediterranean diet. Fresh are dried herbs have antioxidant, anti-inflammatory and anti-carcinogenic properties. Cute feta lengthways into six rectangles.

Mediterranean diet rich in 'good' fats 'is the BEST way to lose weight'

Take a sheet of filo, fold in half and lay on bench with short end facing you. Place a feta block in the centre of that end. Fold in sides and wrap feta until you reach the other end of the filo. Heat oil in pan over medium heat and fry feta parcels until lightly brown.

Drain on kitchen paper. Meanwhile, heta honey in a saucepan and stir in lemon.

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Using a slotted spoon, dip feta parcels in honey. Sprinkle with sesame seeds and serve hot. Seafood is a good source of omega 3 fats, important for reducing inflamation. While most of the studies done on the diet focus on the metabolic changes or health improvements, Dr Itsiopoulos said living by a Mediterranean diet had prolonged weight-loss benefits if portion sizes were moderated.

Dr Itsiopoulos said elements of the Mediterranean diet was starting to become incorporated in to national eating guidelines in Australia and the US. Fresh fruit, yoghurt and nuts are good options for a healthy snack throughout the day. Olive oil has made it on to the current Australian Healthy Eating Pyramid left and breads and cereals has moved from eat most right to eat moderately.

Mono-saturated fats, like olive oil, have made it on to the Australian Healthy Eating Pyramid.

So what exactly should you be eating to follow a Mediterranean diet? Dr Itsiopoulos said the main ingredients included olive oil, plant based foods and vegetables, herbs and spices, legumes, beans, yoghurt, nuts, fruit, seafood and smaller portions of meat. Extra virgin olive oil as the main dietary fat. Vegetables, including leafy greens, tomatoes, onions and garlic.

Fresh or dried herbs and spices. A moderately low meat intake and moderate intake of eggs and dairy.

Replace a couple of meals in the week with legumes or beans as a protein instead of meat or chicken. Portion sizes that are one fifth meat and four fifths plant based. Seafood for omega 3. A moderate alcohol intake. Take the time to grow your own vegetables.

Enjoy preparing meals and sharing them with family. If you have trouble sleeping, try to relax beforehand by reading a book or having a hot bath. Avoid caffeine and ensure your bedroom is a screen-free room. If you want to target the muffin top, focus on abdominal crunches, oblique twists, and leg raises.

Following this plant-based plan can help your health and your weight

Magnesium is also worth considering as it is a fantastic muscle relaxer. Opt for a magnesium citrate supplement or soak in an Epson salt bath. Alternatively, balance your hunger hormones with a supplement, such as Slim-Nite from Power Health which uses amino acids to regulate hormones affecting appetite and weight. You will only get a truly toned body by exercising.

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Sarah advised the best moves to do for a flat stomach, and said: A good posture can also make all the difference to how your stomach looks. Pilates is a low impact exercise making it suitable for all ages and abilities.

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All email addresses you provide will be used just for sending this story. The Mediterranean diet is one example of a plant-based eating plan that can help with weight loss. Interest in plant-based diets has increased in recent years because of the benefits to health and the environment.

The Mediterranean diet for weight loss is a balanced regimen abundant with produce, nuts, legumes, and olive oil, along with fish and smaller amounts of poultry and dairy. Vegans and vegetarians—particularly those who focus on whole foods like produce, nuts, and beans—may be at a lower risk for obesity than nonvegetarians, according to the Academy of Nutrition and Dietetics. The Mediterranean diet has been shown in studies to produce greater weight loss than low-fat diets.

Fat stored in the abdomen is more harmful to health than fat stored in the hips or thighs, raising the risk of heart disease and type 2 diabetes. A plant-based diet, however, is still subject to many of the same pitfalls of a meat-containing one. It can be easier to lose weight on a plant-based diet because it allows you to eat a higher volume of food for fewer calories, Cheskin notes. It's important to eat less processed foods and more whole grains, beans, vegetables, and fruit. Eating more plant foods and fewer animal foods can also cut your risk of heath conditions like heart disease, type 2 diabetes, hypertension, and more, according to the Academy of Nutrition and Dietetics; the American Institute for Cancer Research encourages a plant-based diet for cancer prevention.

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