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Summer is approaching and the rush to get in good shape is beginning to emerge. To this end, nutrition and dietetics experts have determined a diet that can be very beneficial for those individuals who have set this summer goal.
We are talking about the Mediterranean Diet combined with regular physical exercise. UNESCO has established that this dietary formula is an Intangible Cultural Heritage of Humanity thanks to how tasty, nutritious and flexible it is and the multiple benefits it provides to maintain a healthy lifestyle, an ideal weight and improve health in general.
A very healthy diet
The Mediterranean diet is known for its wide range of benefits that can be enjoyed by individuals who incorporate it regularly into their diet
The basis of the Mediterranean diet consists of plant foods, including fruits, vegetables, legumes, whole grains, cereals and seeds. In addition, this dietary pattern includes healthy fats derived from foods such as olive oil, fish and nuts.
Protein is key to promoting muscle recovery and, in the Mediterranean diet, there is no shortage of it. We find protein from poultry, eggs or seafood, for example, although this consumption should be moderate. Yoghurts and cheeses also play an essential role but, as with proteins, they should be consumed without exceeding the established limits.
Although they are also present, red meat should be limited. In the same way, processed foods and refined sugars are non-existent or very limited in the Mediterranean diet.
Exercise: Necessary for Our Goals
Eating well is essential, but if it is not accompanied by a regular sports routine, we will probably not achieve the goal of getting in shape for the summer.
Experts recommend doing at least 150 minutes of moderate physical exercise or 75 minutes of strenuous exercise per week. Among the most recommended sports, swimming, long walks, running, cycling and yoga are the most popular. Sports that increase your heart rate and burn calories are essential to get in shape and have an ideal figure for the summer holidays.
In addition, it is important to keep in mind that we must strengthen our tendons and muscles by going to the gym. In this way, we will avoid injuries and be in optimal shape and health.