The mediterranean diet

Itself is the mediterranean diet is not a diet, but a collection of food principles and habits of the entire Mediterranean, where it belongs in 16 countries. The basis of the mediterranean diet are cuisine in Spain, Italy and Greece. The function of the kitchen in this location formed the basis of a healthy diet, a healthy diet, as it is known, will never lead to obesity, on the contrary, its distinctive feature — normal weight and good health.

Foods for diets

Traditional cuisine for people from the mediterranean countries is the consumption of large quantities of seasonal vegetables and fruits, greens, legumes, nuts, cereals from whole grains, bread from whole grain flour, pasta made from coffee beans durum wheat. The obligatory presence of olive oil when cooking foods – for frying, for refueling, lubrication, and marinating.

In terms of meat beef, veal, lamb, poultry — is the evident restraint, but the regularity. Pork is not popular, and its rare to find in the menu.

So how is the mediterranean diet menu is complete without fish and seafood, the main suppliers of polyunsaturated fatty acids Omega – 3 and Omega – 6.

As for dairy products, then this is basically the a natural dairy products – yogurt, low fat yogurt, soft cheeses with a low fat content, for example – feta, mozzarella. Milk or milk-based dishes in the diet – a rarity.

When served at the table, then it is always served red wine high-quality local production, in moderation. Bread, pastry, cakes, sweets here is not addicting. Prefer natural products – nuts, dry-fruits, honey.

The people of this region lead an active lifestyle, differs enviable optimism, emotional and a little susceptible to diseases. The secret – in many components of the factors, but one of them – healthy eating.

It is interesting to know! The term "mediterranean diet" was introduced as a concept, even in the mid-twentieth century american nutritionist, a couple of Thing. On the basis of the research of the lifestyle of the peoples of the Mediterranean, have built organically the pyramid, on the basis of which are carbohydrates – 60%, followed by vegetable fats – 30%, proteins are completing the building and consists of only 10%.

The rules of the mediterranean diet

In order to lose weight and get rid of the high level of risk to get sick accompanying overweight disease, mediterranean diet for weight loss – it is just what must! Because it's a lifestyle, and not just a temporary measure, when it is necessary to quickly achieve the desired result. As the saying goes – "slow and steady wins the race".

So, consider the basic rules, which you need to stick to, as well as products for the mediterranean diet:

The mediterranean diet
  • Every day you need to eat a lot of seasonal vegetables and fruit — this is the basis of all meals, but the potatoes it is necessary to limit to 3 servings per week.
  • Lactobacillus products – natural cooking with low fat content. It and yogurt and yogurt and soft cheeses, which are part of the daily diet.
  • In the diet should include fresh seasonal herbs, garlic, onions, spices – basil, rosemary, thyme, oregano.
  • Olive oil should occupy a place of honor among all the fats. Again filled with salads and dishes, that it is desirable, oil first cold pressed. It is also allowed to use any other unrefined vegetable oils.
  • Seafood, lean fresh fish (halibut, salmon, tuna, trout) – products included in the daily diet.
  • White meat – as mentioned above, eat in moderation, small portions – 4 times a week, not more than 100 g in a serving. And here's the red meat is allowed to eat no more than 4 times per month, then there once a week. Eggs – no more than one day.
  • Pasta – only from durum wheat. Legumes, raw rice, preferably brown, barley, buckwheat groats – whole grain cereals.
  • Drink sufficient amount of water — this is the best soft drink — 1.5 l per day.
  • Red wine is served with meals, for the food, drunk no more than two glasses for women and 3 glasses of wine is allowed to drink the men.
  • Nuts, dried fruit, sunflower seeds need to eat no more than 1 times per week.
  • Maximum exclude salt and aroma from the diet — it is better to use spicy herbs and natural spices.
  • The ban applies to the famous unhealthy foods – fatty meat, lard, flour, sweets, confectionery, sugar confectionery and ice cream.

As you can see, the diet the mediterranean diet is very rich, balanced, but if with its help you decide to lose weight, it is recommended to stick to the following volumes of products at one meal (1 cup = 237 ml = 16 century teaspoons):

  • 1 cup of fresh vegetables;
  • 1/2 ready-made vegetable stew;
  • pasta or cereal — 1/2 cup;
  • the finished beans — 1 cup
  • milk and milk products — 1 glass
  • potatoes — 1 cup
  • fruit — 1 times less than 1 fruit
  • eggs — 1 piece per day
  • nuts — 30 g
  • meat and fish — not more than 100 g of finished product.

Regime of the mediterranean diet – is it 5 meals (3 main reception: breakfast, lunch, and dinner, and 2 snacks), when the main intake of carb food falls on the first half of the day, and proteins – on the other.

Usually in the mediterranean parts of the first breakfast consists of cereal, hams with vegetables, the second — dairy products, fruits, lunch, pasta, rice, soups, vegetables, salads, fish or meat – it is considered the main meal. Afternoon tea, dinner, a variety of vegetable quiche, cheese, fruit salads, seafood.

All of the above products create a so-called pyramid of the mediterranean diet:


The benefits of the products

If we consider the benefit which they bring all the products that make up the pyramid of nutrition from vegetables and fruits, which form its foundation — it is possible to talk about the fact that all the valuable trace elements, vitamins, amino acid saturation of the body at a sufficient rate.

It is recommended to use exactly seasonal vegetables, fruits, and herbs that are grown and Mature the natural way, field. It's then up to them stored valuable bioflavonoids that are potent antioxidants. And antioxidants, as is known, struggle with free radicals and slow down the process of aging.

Minerals, such as selenium, manganese and zinc are seafood, vegetables, rice. They also inhibit oxidative processes in the body, and this means that the longer it is maintained the elasticity of the skin.

I especially want to highlight the benefits of olive oil, which are richly used in the mediterranean diet. Oil is necessary to use first-pressed, unrefined, then is it fully preserves all the useful properties of olives, their aroma and taste characteristics. Monounsaturated fats are in olives, very positively affect the cardiovascular system, reduce the level of bad cholesterol – LDL, and prevents the formation of blood clots in the blood vessels, and the walls of blood vessels strong.

Olive oil partially can be replaced with any vegetable oil, only it is important, that it was unrefined, cold-pressed.

Lean meat veal, beef, lamb meat supplies the body essential and necessary proteins, it maintains the level of hemoglobin and is involved in hematopoiesis. White meat, poultry, rabbit – it's a slightly protein-a dietary product with a low content of fat and lack of carbohydrates.

Lactobacillus products are saturated amenable for the absorption of calcium, which strengthens bones, makes our hair healthy and strong teeth. Also lactic acid protects the intestine from infection, and organic acids contribute to the work of the digestive system.

Red wine contains potassium, magnesium, iron, selenium, vitamins b, P, — it strengthens the heart muscle, increases immunity, fights against cancer cells. Therefore, its use in small quantities is very useful.

Not go around attention, pasta and whole-grain cereals cereals because they make up a large part of the food of the inhabitants of the Mediterranean. These are sources of complex carbohydrates that provide essential energy to our body. If cereals are not processed, it is not brushed and pasta made from flour of hard varieties of wheat that are rich supplier of fibre that ensures the regular work of the intestine and the entire digestive tract in general.

Greek salad

The Menu of the mediterranean diet for a week

Below is presented a menu of the mediterranean diet for 7 days. Such menu, you can compile it yourself, on the basis of products, which are provided rations of food.

By clicking on the links in the menu, you can look at recipes to prepare the dishes listed in the menu.

DayFoodFoods and dishes of the mediterranean diet
Day 1BreakfastOatmeal in milk with fruit. Refreshing fruit smoothies
NoshA glass of yogurt or natural yogurt
LunchSandwich with tuna. Salad of cherry. 1 any fruit, choice
Nosh30 g nuts of your choice
DinnerSalad of avocado, iceberg lettuce, cherry, cheese (feta or macarella)
Day 2BreakfastFruit salad, as a topping you can use yogurt or yogurt without sugar.
Nosh1 piece of fruit choice
Lunch Risotto with vegetables. 1 piece of fruit choice
NoshA sandwich of whole wheat bread with cheese and a slice of tomato
Dinner Salad with chicken "Summer". 1 piece of whole wheat bread
Day 3BreakfastCheesecakes or cheese casserole. A glass of juice
NoshTea with 2 single oat cookies
LunchVegetable ragout with rice. A few pieces of cheese.
Nosh1 piece of fruit choice
DinnerFish baked in the oven with cheese. Salad from vegetables
Day 4BreakfastOmelet of 2 egg whites, whole wheat bread. 1 fruit
Nosh1 oatmeal muffin with almonds
LunchPasta with seafood or fish. 1 tomato
Nosh30 g dried fruit of your choice
DinnerA simple salad with arugula
Day 5Breakfast1 boiled cooked eggs, toast with cheese and a slice of tomato
Nosh1 piece of fruit choice
LunchVegetable soup. Salad of tomatoes and cheese. A glass of juice
Nosh1 piece of fruit choice
DinnerEggplants baked with cheese, tomatoes and mushrooms
Day 6BreakfastFresh berries or fruit with natural yogurt
Nosh1 piece of fruit choice
LunchRagout of vegetables with fish, cooked on steam.
NoshA glass of juice, a sandwich with cheese
DinnerMediterranean salad with pasta
Day 7BreakfastCouscous in milk with dried fruit.
Nosh1 oatmeal muffin with almonds
LunchChicken slices baked in the oven. Salad from vegetables
NoshThe fruit is a choice or nuts a handful
DinnerBasmati rice, salad. Whole wheat bread. Juice

Influence of diet on health

Passing the display of products, forming the basis of the diet of the people of the mediterranean region, it is possible to immediately determine what is a healthy diet and that massive obesity, as a phenomenon, in this area is completely out of the question. Studies carried out on 1.5 million people have shown that this disease with being overweight, such as diabetes, high blood pressure, cardio-vascular disease, Alzheimer's disease – among the people, the religious and the mediterranean diet, occur much less frequently.

As a "popular" diagnosis, the most mentioned people, if their eating habits outweighs the so-called "american type of power" – the use of frozen cooked quickly and semi-finished products, refined grains and oils, animal fats, flour and pastry products made from white flour, use is not controlled amount of sugar. And often the people with the "american type" food of the mediterranean diet prescribed as a diet that helps you lose weight and improve health.