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MEDITERRANEAN DIET

It’s generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.

There isn’t “a” Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles. Working with the Harvard School of Public Health, Old ways, a non-profit food think tank in Boston, developed a consumer-friendly Mediterranean diet pyramid that offers guidelines on how to fill your plate – and maybe wineglass – the Mediterranean way.

Keeping Your Keto Clean | Tips for Keto Diet

There’s a term for keto diets that favor foods like bacon, cheese, and packaged foods—which may fit keto rules, but aren’t clean. It’s called dirty keto. This isn’t optimal for bodybuilders because while you may still lose weight, you need a nutrient-rich diet to train your best

Instead, to do bodybuilding keto the right way, every meal should include a lean protein or grass-fed meat, a non-starchy vegetable and fruit, a healthy fat (like nuts, seeds, or oils), and sometimes a lower-glycemic carbohydrate (like rice or sweet potato).

By Adding some of these keto-approved foods, courtesy of Casipit, to your grocery list:-

Nuts and seeds: Cashews, macadamia nuts, pumpkin seeds.

Vegetables: Avocados, spinach, and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper.

Fruits: Blackberries, raspberries, and blueberries.

Animal-protein: Chicken thighs and legs, bacon, whole eggs, full-fat cheese, beef, filet mignon, porterhouse, rib eye,

Fatty fish: Salmon, mackerel, sardines or anchovies.

Other: Pork rinds, olive oil, salted butter, sour cream, cream cheese, mayonnaise, and cheese.

Hydrate, hydrate, hydrate

Clean keto dieting also prioritizes water consumption. When your body is shifting into keto, it loses a significant amount of fluid and electrolytes. Why? Because carbs retain water, less carbs=less water retention. While this is great for water-weight loss, “it’s important to replace the H2O and electrolytes (sodium, potassium, magnesium, phosphorus, and calcium), because if they’re depleted it’s detrimental to training, Plus, you’ll feel less than great.

Symptoms of electrolyte imbalance include fatigue, lethargy, nausea, headaches, and irregular heartbeat.