The Principles Of The Mediterranean Diet
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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.


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