Different diets

·      Mediterranean diet

·      Raw food diet

·      Paleo diet

·      Vegan

·      Vegetarian GI  diet

How much?

·      BMI

·      BMR

·      Benedict formula Importance of exercises

Different diets

The Mediterranean diet is encouraged by the traditional dietary patterns of Greece, Southern Italy, and Spain^. This diet include proportionally high consumption of olive oil, legumes, seeds, fruits, and vegetables, quite high consumption of fish, reasonable consumption of cheese and yogurt, moderate wine consumption, and low consumption of meat and meat products.

Paleo diet –caveman diet

The diet is mainly based on foods presumed to be available to Paleolithic humans. It is the nutritional approach that works with your genetics to help you stay lean, strong and energetic.

The diet regime of eating foods in its natural state, uncooked fruits, vegetables, nuts and seeds raw or heated at highest 48⁰C called raw food diet.

They make most effective use of enzymes helping the digestion.  Cooking, high temperature denatures enzyme. Boost metabolism. raw food has no or much smaller amount of toxins, so less energy of the body needed to get rid of toxins more energy goes into feeding every cells. Reinforces immune system.The vegan diet excludes all animal products, including eggs, dairy, beeswax and honey. The more restrictive the diet is, the greater challenge to get the all the nutrients that a healthy body requires. The healthy diet requires thorough planning and a well-designed food pyramid is important before the diet has been started. The vegetarian diet excludes meat; flesh of any animals. Lacto –vegetarian diet excludes meat and dairy products but allows eggs. Ovo-vegetarian diet excludes meat and eggs but allows dairy products. Ovo –lacto vegetarian diet excludes meat and dairy products and eggs.   GI diet; Bad carbohydrates with high GI index such as sucrose digested quickly creating a sudden increase in blood sugar. The diet eliminates these types of carbohydrates. Good carbohydrates with low GI are digested slowly the unprocessed vegetables, beans and whole grains contain them.

Mediterranean Diet

The Mediterranean diet is encouraged by the traditional dietary patterns of Greece, Southern Italy, and Spain^. This diet include proportionally high consumption of olive oil, legumes, seeds, fruits, and vegetables, quite high consumption of fish, reasonable consumption of cheese and yogurt, moderate wine consumption, and low consumption of meat and meat products.

This diet is rich in monounsaturated fat and fibre.

The moderate consumption of red wine contributes to good health because it contains antioxidant.

 Although a big group of these foods contain high level of salt (links to high blood pressure) the diet has beneficial health effect, which is reflected by the high life expectancy in these countries.

Addition to the diet the life style; culture and physical activity, labour is very important.

The Mediterranean diet appears to be better than low –fat diet, it decreases the risk of cardiovascular disease by 30% more, lowers the cholesterol level and blood pressure.

Compare your diet to the Mediterranean diet:

Content of Mediterranean diet	Your  diet
Olive oil Seeds Nuts Legumes Fruits Vegetables Fish Cheese Wine Meat Meat products

How you  should improve your  diet eating more: