The Principles Of The Mediterranean Diet
Join 1000's of Authors at StreetArticles Today!

The Principles Of the Mediterranean Diet

The Mediterranean diet is used fats containing unsaturated fatty acids (oils, olive oil, nuts, fish) and avoiding saturated fats (butter, lard, fat meat, eggs). It advised to avoid sweets, white bread, sugary drinks, fatty meats, semi-finished products.

Products allowed:

Bread - dark, with a high content of fiber.

Meat - lean, mainly poultry. Red meat replaced by the seafood and fat-rich sea fish omega-3 fatty acid.

Dairy products and eggs in moderation.

Small amounts of alcohol, especially red wine.

3. The menu of Mediterranean diet

Here's a sample jadłopis that can be used within a week of application dieting.

Day 1.

Breakfast: chicken sandwich: a slice of wholemeal bread, a teaspoon of margarine, 2 slices of ham with chicken, lettuce leaves, ½ medium tomato, a glass of fruit juice, preferably fresh - if not, then tea or fruit tea.

Lunch: yogurt with nuts: 150 g of natural yogurt, a handful of hazelnuts 30g, a cup of green tea.

Lunch: grilled fish with salad fillet of pollock 150 g, dill, lettuce leaves, tomato, a teaspoon of olive oil and vinegar, salt, lemon.

Dinner: vegetables with pasta.

Day 2.

Breakfast: 2 slices of rye bread with soy and sunflower spread with low-fat margarine, smoked salmon, salad with tomato and onion.

Lunch: lean cottage cheese.

Dinner: 1 bowl of mushroom soup cooked on włoszczyźnie with a little olive oil, cod baked in foil, 3 tablespoons boiled potatoes, salad with olive oil and lemon juice.

Afternoon snack: 1 cup skim milk curd, 1 cup seasonal fruit, for example. Raspberries, blackberries, strawberries.

Dinner: salad of tomato and cucumber, boiled couscous, 2 slices of ham steak.

Day 3.

Breakfast: toast with seeds, 2 teaspoons of margarine, 2 sausages, poultry, cucumber, glass of fruit juice (we toast warm).

Second breakfast: cottage cheese, nectarine, 2 tablespoons wheat bran, tea without sugar.

Lunch: roast chicken with salad.

Dinner: salad with rice.

Day 4.

Breakfast: a cup of muesli with 175 g of natural yoghurt, 1 kiwi fruit.

Lunch: 2 slices of crisp bread spread with margarine, 2 slices of ham, 1/2 cucumber.

Lunch: cold soup prepared from 200 g kefir, cucumber, botwiny and chives, 1 peach.

Afternoon snack: 1 cup vegetable juice.

Dinner: 250 g of tuna salad, grated carrots, corn and peas cans, 1/2 graham thinly spread with margarine.

Day 5.

Breakfast: a slice of whole-wheat bread, lettuce leaf, a slice of cheese Rokpol (20-30 g), a glass of fruit juice.

Lunch: plain yogurt, 2 tablespoons almond flakes, kiwi fruit, a cup of tea.

Lunch: Alaskan pollock with salad.

Dinner: salad with beans.

Day 6.

Breakfast: 2 slices wholemeal bread thinly spread with margarine, 2 slices turkey sausage, 100 grams of salad with tomato and chives.

Lunch: half a banana, 175 g of natural yoghurt.

Lunch: soup with 2 potatoes, greens and chicken breast, 200 grams of peppers stuffed with tomatoes, veal liver and onions (pepper after śródziemnomorsku).

afternoon: 1 orange.

Dinner: 200 g Greek salad (tomato, lettuce, cucumber, feta cheese poured a little olive oil), 2 slices of rye crispbread.

Day 7.

Breakfast: 2 slices of dark bread thinly spread with margarine, 60 grams of lean cottage cheese with chives, 2 slices of pineapple.

Lunch: 1/2 graham with 20 g of cold cuts of chicken, a few radishes.

Lunch: a bowl of soup and cauliflower on włoszczyźnie chicken breast, 200 grams of lean beef grilled, 30 g buckwheat, 100 grams of Brussels sprouts with water.

Tea: fromage frais.

Dinner: salad with broad beans, apples, red pepper, dill, seasoned with olive oil and lemon juice.

4. The provisions of the Mediterranean diet

Mediterranean diet offers a wealth of dishes and flavors. Here are some of them:

4.1. Grilled fish with salad

Lemon and sprinkle the fish with olive oil and bake in aluminum foil. With lettuce, tomato, oil and vinegar to make salad.

4.2. Vegetables with pasta

Ingredients: ½ red and yellow peppers, whole-wheat pasta ribbons socket, salt, onion, a cup of green beans, a tablespoon of oil (sunflower, corn or cold-pressed rapeseed) and tomato puree, fresh basil and pepper.

Preparation: chopped peppers, onions and green beans strangle, add the puree, cooked pasta, sprinkle with basil and stew.5. The best diet slimming

Mediterranean diet is as determined not only as a good diet slimming, but also as the healthiest weight loss diets. Why is it like that? Here are the advantages of the Mediterranean diet:

The Mediterranean diet is probably the best diet in the world,

it can be used all his life,

is the best prevention of cardiovascular disease (eg. hypertension, coronary heart disease, inflammation of the heart, peripheral vascular disease, cardiac congestion, varicose veins of the lower extremities)

after lowering its calorific value can be used as a slimming diet, and after reaching the proper weight slowly increase its energy value, in order to then use it throughout their lives,

in the diet it recommended to use red meat and their products only a few times a month, and if often in very small quantities,

Diet is based on the characteristics of olive oil - the world's best fat (olive oil benefits for our body are as valuable as green tea)

intake in the diet of large quantities of fish and seafood provides the body with valuable polyunsaturated fatty acids.

The Mediterranean diet has little flaws. Its results are not immediate, weight loss may be slow. You have to give up sweets and white bread. Keep in mind that during its application, avoid connecting cucumber with tomato, cucumbers because askorbinazę contain an enzyme that destroys vitamin C contained in tomatoes.

Street Talk

No comments present
You May Also Like
Benefits Of Antioxidant Vitamins Exposed
You must consider how toxins are excreted. This would offer you the natural antioxidants to choose. Alternatively, you must obtain a vast array of antioxidants to keep up your wellbeing. Use the advice below to give you a few ideas about how you can use antioxidant supplements, minerals and vitamins…
By: Ricky10 in  Health and Fitness  >  Popular Diets   May 28, 2016  
  Likes: 1

The Skinnygirl Dish Reviews - Cook Like Bethenny Frankel
The Skinnygirl Dish reviews can give you a better sense of what the book provides. But first, in a world where being physically fit is one of the most important things for many people to achieve, we will need to look at the way we cook even more than we…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Apr 20, 2011  
  Likes: 0

How to Get In the Best Shape Of Your Life
The diet and fitness industry has been lying to you for years. They've told you need to cut your calorie intake or watch those calories to lose weight, and emphasized that you need to work out for 90 minutes to get in great shape. Popular fitness programs bank on you…
By: Gary Chappelle in  Health and Fitness  >  Popular Diets   Jun 10, 2011  
  Likes: 1

Weight Watchers Points Per Day
The Weight Watchers points per day programs such as the newest Points Plus Program provide an alternative approach to weight loss that fits easily into a members normal routine and focuses on what the member wants to eat, rather than foods they have to eat. Fact is, more often than…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Mar 03, 2011  
  Likes: 0

Post Diwali Detox Diet And Lifestyle
Diwali festival is a celebration of lights, colours and festive sweets. But it also means lots of fried foods, sweets and holiday weight. If you are planning a crash diet, here’s a word of caution. Do not crash diets and other forms of dieting as it may cause acidity, fatigue…
By: Prakruti Jiyofresh in  Health and Fitness  >  Popular Diets   Nov 26, 2015  
  Likes: 0

Raw Vegan Food - Adopting A Natural, Raw, Live, Whole Food, Plant Based Diet
Consuming a diet consisting of raw vegan food is now easier than ever before, with so many options and information’s available, from raw food benefits to raw food meal plans and list of raw foods. In this article I am going to discuss with you how to go about introducing…
By: Dharbhasana in  Health and Fitness  >  Popular Diets   Oct 30, 2011  
  Likes: 1

How Can I Change My Diet?
We all have our favorite foods don't we? These foods may not always be the best for us but we like them. So we make a decision to go on a diet to lose weight and we need to know how can I change my diet? For many people it…
By: Walt Derksen in  Health and Fitness  >  Popular Diets   Jun 05, 2011  
  Likes: 0

Make Your Own Diet: Strip That Fat Review
First, let me say, I’m a personal trainer and I don’t believe in diets, I believe in lifestyles. So, when I purchased Strip that Fat, like everyone who buys weight loss stuff online, I couldn’t help but feel skeptical. Is this just going to be a colossal waste of money?…
By: bek in  Health and Fitness  >  Popular Diets   May 10, 2011  
  Likes: 0

Aretha Franklin Diet - 85 Lbs And Counting!
The Aretha Franklin Diet is all the buzz, and Ms. Franklin herself, a renowned gospel and soul singer, is back in the spotlight because of it. Many people are seeking to know what magic formula she used to lose a clean 85 pounds “just like that!” Well, according to Aretha…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Mar 10, 2011  
  Likes: 0

Jennifer Hudson Before And After Weight Loss - Her Secret Revealed
Looking at Jennifer Hudson before and after weight loss success story, it's easy to be envious of her amazing results. Jennifer Hudson, who was once really overweight, has taken the center stage among celebrities who were able to beat down excess weight. Her new shape is really inspiring, especially for…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Apr 25, 2011  
  Likes: 3

Betheny Frankel Skinny Girl - Betheny’s Weight Loss Tips
Betheny Frankel Skinny Girl weight loss tips have helped many women get in shape. Within the book there are numerous tips on weight loss and how to approach it from a healthy perspective. Many people want to reduce their weight but they do not know how. Some have the tools…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Mar 24, 2011  
  Likes: 1

Weight Watchers Restaurant Points
Do you like to eat out, but are trying to watch what you eat? Weight Watchers restaurant points have helped to guide those people who are following the Points Plus program by Weight Watchers. Restaurant points are available in online resources and in hard copy books, an they basically assist…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Mar 03, 2011  
  Likes: 0

Celiac Disease and the Gluten-Free Diet: Beginning Steps
Have you just found out that you need to go on a gluten-free diet due to celiac disease, but feeling overwhelmed and unsure of where to start? Then this article is for you. I'll tell you the first steps that you need to take in order to get started.
By: Michelle3 in  Health and Fitness  >  Popular Diets   Feb 02, 2011  
  Likes: 1

Four Ways to Burn Belly Fat
There are many theories on how to lose belly fat, but there are only a few of them that really work. You see your belly is where the body puts majority of it's fat that it gets from the food you eat. So that's is why it's so important to…
By: Derru Secrest in  Health and Fitness  >  Popular Diets   Dec 31, 2011  
  Likes: 0

P90x Workout Schedule Phase 1 Review
The P90X Workout Schedule Phase 1 is the beginning stage for a 13 week workout program that can expedite weight loss. The total number of phases for the P90X workout program is 3. They are also termed the classic phase, lean phase and doubles phase. Some users have found P90X…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Apr 27, 2011  
  Likes: 1

Article Views: 1870    Report this Article