Foods that can help you quickly regain weight during the end of the year when it's easy to let your guard down.

If you're concerned about the weight you've gained while attending various gatherings at the end of the year and letting your guard down, try the Mediterranean diet.

.

The Mediterranean diet is a dietary approach inspired by the typical eating habits and traditional foods of southern Spain, southern Italy, and the island of Crete. It is a balanced diet that promotes health and prevents disease while consuming foods containing carbohydrates and fats. Eat plenty of legumes, nuts, vegetables, olive oil, whole grains, and fish. Studies have shown that over 90% of people who follow the Mediterranean diet maintain a healthy weight for a long time without the yo-yo effect. This is because the high-quality protein helps build muscle and prevents a decrease in basal metabolic rate.

Find out how to implement the Mediterranean diet.

 

 

▲Carbohydrate composition is important

 

A 5:2:3 ratio of carbohydrates, protein, and fat is ideal. Replace white rice with brown rice made with chickpeas, oats, barley, or millet. This means eating less refined carbohydrates. Additionally, eat blue-backed fish like mackerel, tuna, and saury, steamed or grilled.

 

▲​Eat healthy fats

 

The Mediterranean diet promotes a balanced intake of essential fatty acids. Avoid red meat, which is high in saturated fat, as much as possible, and eat chicken and eggs in moderation. Most of the fat you consume comes from olive oil. Olive oil is rich in unsaturated fatty acids, which help manage blood pressure and blood sugar levels, and have anti-inflammatory and anti-cancer properties. Extra virgin olive oil is particularly recommended, containing omega-3 and omega-9 fatty acids, both found in abundance in fish and seafood.

 

▲​Consume sufficient vitamins, minerals, and polyphenols

 

Consuming a variety of vegetables is a key part of the Mediterranean diet. These include eggplant, tomatoes, cucumbers, carrots, onions, asparagus, bell peppers, broccoli, cabbage, mushrooms, pumpkin, romaine lettuce, and Swiss chard. Tomatoes, in particular, are rich in the antioxidant lycopene, which is highly effective in eliminating free radicals that attack cells in the body.

 

▲​Perfect for the end of the year! Salmon Steak

 

Let's make "Salmon Steak," a dish that's perfect for home parties or year-end gatherings. Rich in omega-3 fatty acids, it promotes cardiovascular and brain health, and it's easy to prepare at home.

 

 

How to make

1. Soak brown rice in water for two hours, then mix with rice and cook until it becomes fluffy.

2. Cut the salmon into large pieces.

3. Cut the eggplant, bell pepper, and onion into 1.5×1.5cm cubes, and cut the broccoli into bite-sized pieces.

4. Heat a pan over high heat, add 1 teaspoon of olive oil, and fry the salmon until golden brown. Sprinkle with salt and pepper during the cooking process.

5. Heat olive oil in another pan, then add the vegetables and stir-fry.

6. Arrange the rice, salmon steak, and vegetables on a plate.

If you are curious about other Mediterranean diets that are delicious and easy to make, you can refer to the Korean Mediterranean recipe book 'Delicious Mediterranean Recipes' developed by Kim Hyeong-mi, director of the Medisolar Research Institute and clinical nutrition expert at the Department of Family Medicine at Severance Hospital.

 

================

salmon steak

Is this a project to live in a three-room apartment on weekends?

Salmon steak from my trip to Poland

 

Sizzle the salmon with butter

It looks really delicious

 

Salmon steak is packed with healthy nutrients.