Followers of this system slimming believe that due to the products that are present in the daily menu of the inhabitants of the Mediterranean, you can rejuvenate and revitalize the body, improve the eyesight, to make the skin elastic, to reduce the level of cholesterol in the blood and keep in perfect condition the cardiovascular system.
About the benefits of this system of weight loss can speak a low mortality rate of the population of southern France, Spain and Italy, where it consumes a lot of olive oil and red wine.
The principles of the Mediterranean diet
- Vegetables every day. The rate per person is considered kilograms of vegetables per day. In addition to the potato can be any vegetables: all kinds of cabbage, peppers, tomatoes, eggplant, leeks, carrots, zucchini, olives and olives. Nutritionists say that olives (green and black) is rich in vitamins a, C, E and contain very useful vegetable fats, sugar, proteins and pectins.
Proteins: meat, fish, eggs. In this diet is the basis of healthy eating comes natural and lean meat. Do you regularly eat fresh fish, seafood (lobster, squid, mussels and scallops) and lean meat (at least 5 times a week), and vegetable oil. Also the menu includes eggs (no more than 2-4 per week). From dairy products - yogurt and yogurt, but a little piece of cheese, or a couple of yogurt or a glass of low fat yogurt a day.
The diet is also discussed. Breakfast offered a carbohydrate food (muesli, porridge), and dinner - protein and vegetables. This approach is explained by the fact that during the day the flour has time to be absorbed, and energy to consume, i.e., bread, tortillas and pitas that Mediterranean residents prefer to eat in the morning for Breakfast, not deposited in the form of extra pounds on the waist and hips. To bakery products serves honey or homemade jam. Typically, lunch is served vegetables, homemade pasta (noodles) or rice.
- Carbohydrates: pasta and cereals. One-piece pasta, bread, rice, cereals (muesli, porridge) healthy, and there they must say the supporters of the Mediterranean cuisine.
- Have to limit refined carbohydrates, whole milk, cheese.
Features of preparation:
- seasonings safely added to any dish. Be sure to eat garlic, onions. Optionally, put the herbs: marjoram, tarragon, Basil, celery, parsley, dill, cilantro, etc.;
vegetables are best eaten raw, steamed, boiled;
- meat, preferably lean, and portion size does not exceed 100 g Lamb cooked with eggplant, tomatoes and peppers, seasoning dry red wine or pomegranate seeds and chopped walnuts;
- fish dishes should not "spoil" flour, eggs or a large amount of fat. Fish grilled with a little olive oil or stewed with tomatoes; cook fish soup, adding the zucchini, tomatoes, leeks. The fish is served with lemon and salad from fresh vegetables or rice: normal crisp or bright yellow with saffron;
- the obligatory glass of wine, best red, a day. Wine contains large amounts of vitamins and minerals, fruit sugars and tannins;
- for dessert, be sure the fruit, not less than three servings per day: grapes, pears, apples, peaches, plums, persimmons, etc.
Weight loss is achieved by reducing starchy and unnatural food. In fact, the Mediterranean diet is well-designed food pyramid. About 60% of the diet should be carbohydrates (cereals, pasta, wholemeal bread), about 30% fat (mostly olive oil) and approximately 10% menus are proteins (meat, fish, cheese).
Despite the seeming insignificance of proteins (10%), attention to the meat really paid a lot, because we offer it daily. Meat, cereals, fresh vegetables contain all the needed vitamins, minerals. So, all the "Mediterranean" food rich in vitamin E, which is deservedly called the vitamin of youth. Especially a lot of vitamin F in pasta, wheat germ, cereals and bread made of flour, fruits, vegetables, chestnuts, hemp, sunflower seeds and nuts. In addition, the flour has a lot of fiber, and it is, as we already know, is very important for the functioning of the intestines, and means for cleaning the body from toxins and wellbeing. But cholesterol in the diet is practically not envisaged that promotes healthy cardiovascular system.
Features of the Mediterranean diet:
- All restaurants have a selection of Mediterranean dishes, so eating out is not a problem.
The majority of Mediterranean dishes easy to prepare as most food is eaten fresh. Especially easy to make all kinds of pasta. Also simple this diet can be called, as there is no need to consider the interest, blocks, etc.
Although diet does not cause dramatic weight loss, it helps to develop healthy eating habits that forever eliminates dropped pounds. A rough plan for losing weight - 1 kg per week.
The diet gives you the opportunity to choose from a variety and healthy options.
As restrictions indicated on alcohol and the amount of food. Medical experts warn that it is necessary to control portions of meat and fish, and the day is not more than 150 grams. In addition, you should not get involved with alcohol and to drink more than six glasses a day.
Is this diet healthy not only in reducing the pressure and content of cholesterol in the blood. Many of those who tried to follow it, claim that it helps to reduce the pain of arthritis. Probably, this is due to the high content of fatty acids in vegetable oils and fish oil.
Sample menu for a day:
Breakfast - some fruit, some fresh bread and fruit juice or water.
Lunch - salad with tuna, anchovy and olives, drizzled with olive oil, a few glasses of water.
Lunch - large sweet peppers stuffed with rice, minced meat, tomatoes and herbs, drizzled with olive oil and baked. Salad and fresh bread.
You can drink a glass of red wine.
Source:
Women's Magazine
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