Springtime is nearly here, and before you know it, the summer warmth will follow, beckoning bathing suits, skimpy clothing and lots of bare skin. Now is the time to start thinking about shedding the weight we all seem to add over the holidays which tends to cling to us all winter long.
This diet is essentially a modification of the Mediterranean diet, choosing foods rich in antioxidants and omega-3 fatty acids. The key principles of the diet: Eat plenty of fruits and vegetables, whole grains, and lots of fish or fish oil supplements. Depending on your size and exercise activity, limit yourself to 2,000 to 3,000 calories per day. Weight loss will be slow but steady, but you are more apt to keep it off with this approach. Give this diet a chance, and you may never need my services!
Listed below are 10 easy steps to a healthy but delicious diet.
- Eliminate unhealthy fat intake. Avoid margarine, deep fried foods and foods with trans-fat and saturated fat.
- Increase your intake of monounsaturated oils. Use extra virgin olive oil, walnut, canola or flaxseed oils.
- Eliminate the unhealthy "white" carbs. Avoid refined flours, sugars, white rice and foods high on glycemic index.
- Eat plenty of whole grains. Brown rice and bulgur wheat.
- Avoid refined and processed foods.
- Include plenty of fruits and vegetables high in antioxidants. Blueberries, strawberries and dark leafy greens like spinach and kale.
- Hold the salt and spice it up. Use more anti-inflammatory herbs and spices for seasoning. Curry, ginger, turmeric, cayenne, garlic and onions are all anti-inflammatory.
- Eat lean protein sources like chicken. Reduce red meat and avoid full fat dairy products.
- Eat fish high in omega-3 fatty acids. Salmon, arctic char, sardines, anchovies, black cod, mackerel and even oysters are excellent sources.
- Drink red wine in moderation. One or two glasses daily. Prior to starting any diet or exercise regimen, check first with your doctor.
About the Author:
Robert Tornambe, MD
Medical Advisor, Trueself
Certified by the American Board of Plastic Surgery, Dr. Tornambe has been practicing plastic surgery for more than 25 years. He is a fellow of the American College of Surgeons, was featured in NYMAG's "Best Doctors" issue, and was the Chief of Plastic Surgery at NYC's Cabrini Medical Center for 20 years.