The traditional Mediterranean diet is characterized by: high intake of olive oil, fruit, nuts, vegetables, and cereals moderate intake of fish and poultry low intake of dairy products, red meat, processed meats, and sweets wine in moderation, consumed with meals For references and more information , see the section on cardiovascular disease in the Nuts article
Strength training is how you signal your body to keep muscle: Train at least 2-4 times per week (minimum) Focus on compounds (squats, deadlifts, presses, rows) Use moderate to heavy loads (8-12 rep range works well) Progressive overload (add weight or reps over time) Add walking or Zone 2 cardio for general health and calorie burn People who train consistently with adequate protein can preserve or even build muscle while on semaglutide
Dietary habits play a central role
doi: 10.1016/j.biortech.2016.12.097 59 de Melo PereiraG
Readers who want to compare current plan details can review the current Gala Health GLP-1 offer page before completing intake
Treat plateaus as a signal to inspect the rest of the tracker, not as proof the plan failed
