10 ingredients of the Mediterranean diet

• April 23, 2024

When you think of subsistence allowance , Comes to mind the image of rice and cabbage steamed? For those of us who love good food, the very idea of ​​a diet It can make us frantic, so when a diet is fun, it will almost certainly be a success.

A good example is the Sonoma diet , created by Connie Guttersen . The diet It takes its name from the Sonoma Valley, in California, famous for its wines and Mediterranean style. As a consequence, the Sonoma diet It has a Mediterranean flavor and allows the consumption of wine.

Yes to nuts

The base of this diet are the so-called 10 powerful foods, which are used for their high nutritional value and are:

1. Almonds: In addition to tasty they are a rich source of protein and healthy fats.
2. Paprika: Low in calories but rich in vitamins and flavor.
3. Blueberries: Included in many lists of the most nutritious foods, they also contain large amounts of antioxidants.
4. Broccoli: Rich in vitamin C and calcium.
5. Grapes: Added with the nutrients contained also in the wine.
6. Extra virgin olive oil: Unlike most oils, it contains antioxidants and helps reduce cholesterol.
7. Spinach: They contain iron and large amounts of vitamins and minerals.
8. Strawberries: Preferred to eat raw, rich in antioxidants.
9. Tomatoes: With a high nutritional value.
10. Whole grains: In addition to providing energy, they regulate metabolism.

The Sonoma diet It is divided into three phases. The first is the most restrictive, but only in its last 10 days. The second phase increases the consumption of calories by 200 to 300 and allows more food and finally, the third phase is the maintenance and is intended to be followed always.

Unlike other subsistence allowance , the Sonoma It does not count the calories, instead its followers are instructed to control the size of the food portions. Breakfast is limited to the amount of food that fits in a bowl of approximately 7 inches, while lunch and dinner are served in one of nine inches.

Remember that before carrying out any diet, regardless of its "success", it is advisable that you go with a nutritionist; the food is personalized and you should always be advised by the health experts.