The Prasouda diet or the Mediterranean diet consists of lots of legumes, vegetables and fruits. It discourages the eating of supplements, special diet pills and readymade foods. People who follow prasouda diet eat lots of fish, olive oil, grains, wine, nuts and dairy products such as yogurt and cheese. However, the amount of meat will be very less in this diet. Fast foods, processed foods, etc will also be excluded from this diet. Followers of Mediterranean diet use less salt and they drink a minimum 1.5 liters of water every day. They consume lots of fiber rich foods, complex carbohydrates like whole wheat flour and unprocessed foods.
Simple Prasouda Diet Plan
As per Mediterranean diet, you can use grapefruit, slice of whole wheat toast and a glass of orange juice for breakfast. You can use avocado salad along with a glass of ice tea for lunch, fresh grapes and some seasonal fresh fruits for afternoon snack and baked fish, cheese, potatoes, steamed fresh green beans and almonds and a glass of red wine for dinner.
Fresh melon along with orange juice and bran muffin can be used for breakfast in Monday. Banana boat salad, whole wheat crackers and a glass of ice tea can be used for lunch, seasonal fresh fruits for afternoon snacks, and chicken baked in Marinara sauce, steamed spinach, white rice, whole wheat bread slice, a cup of sorbet, a glass of white wine, or berry juice can be used for dinner.
You can use one blueberry muffin, small bowl of bran flakes and a glass of orange juice for breakfast, chicken salad, which consists of carrots, cucumbers, tomatoes, lettuce with chunks of chicken and lemonade or ice tea for lunch, berry flavored yogurt in afternoon and spaghetti, tossed salad, ice tea, a glass of wine or lemonade for dinner.
Use small oatmeal along with a cup of oatmeal muffin, hot tea for breakfast, sesame seed bun with fresh lettuce, tomatoes, peppers and mustard salad, a pod of grapes and a glass of berry juice for lunch, berry flavored yogurt for afternoon snack and fresh fruit salad, which is prepared by using melons, nuts, bananas, pineapples, grapes, and a drink of your choice for dinner.
Egg with orange slices, slices of whole wheat toast and a glass of fresh grape juice can be used for breakfast in Thursday. You can use slice of turkey and a glass of lemonade for lunch, fresh fruits and nuts for afternoon snacks and chicken kiev with white rice, watermelon and fresh fruit juice for dinner.
You can include boiled egg, slice of cranberry bread and a glass of orange juice for breakfast, tomato stuffed with tuna salad, wheat crackers, lemonade or ice tea for lunch, seasonal fresh fruits for afternoon snacks and grilled chicken, baked potatoes, watermelon and a glass of fresh juice for dinner.
Foods for Saturday include a cup of peaches, egg with cheese, a glass of orange juice for breakfast, mixed strawberry and banana covered with milk for lunch, cheese sticks with lean turkey for afternoon snacks and steak fries, fresh garden salad, steamed green beans, a glass of red wine for dinner.
You should also include lots of oily fishes such as mackerel, tuna, salmon, whitebait, sardines, sea bass, swordfish, red mullet, shrimp, prawn, mussels, lobster, crab, etc in your diet.
Health Benefits of The Prasouda Diet
The Prasouda diet is highly beneficial for reducing weight safely. It is also effective for reducing the risks of Parkinson’s and Alzheimer’s diseases, diabetes, cancer and psychological complications. People who follow The Mediterranean diet consume lots of vegetables and fruits with every meal. The intake of fish will also be very high, which keeps you healthy always. The Prasouda diet is rich source of antioxidants, which is highly beneficial for fighting against cancer. Antioxidants are also effective for combating free radicals.
Your body will also get plenty of carotenoids if you follow this diet. Fresh fruits, vegetables, flowers and plants contain lots of carotenoids. They are beneficial for protecting your body from mutilation due to light and oxygen. Sweet potatoes and carrots are rich sources of carotenoids.
The intake of monounsaturated fat or food fat is also very high with a Mediterranean diet. These can be found in virgin olive oil and canola oil. Intake of high amounts of phytochemicals is the other major benefit of the Mediterranean diet. These compounds are beneficial for fighting against all types of harmful microorganisms like bacteria and viruses.
The Prasouda diet is also beneficial for decreasing the risk of increasing cholesterol, rebound weight gain, heart diseases, etc. It is also good for treating kidney diseases.
Drawbacks of Prasouda Diet
The Mediterranean diet may leads to nutritional deficiency, which is the major problem of this diet.