The Mediterranean diet is gaining in popularity in recent years, thanks to its excellent results, confirmed by numerous studies. It will not only help to lose weight, but also reduce the risk of many ailments, trapping the man, including cardiovascular diseases, cancer, senile dementia.
The main points of the diet:
The emphasis on fruits and vegetables. Fresh, non-starchy foods is a key element of this diet. Eat 5-10 servings of vegetables a day (a serving is a Cup raw or half Cup cooked product, such as one banana, one small Apple, half Cup of cooked rice).
Choose healthy fats. Olives and their oil are cornerstones. Eat 4 to 6 servings per day (a serving could be 1 tsp olive oil, 5 olives or 1/8 avocado). Olive oil great source of healthy monounsaturated fats and plant compounds called polyphenols.
Eat seeds, nuts and legumes. They are a great source of fiber and protein; nuts and seeds also provide healthy fats and antioxidants. A serving of legumes (1/2 Cup) – can be gleaned from hummus or boiled beans, eat at least twice a week. In addition, a bit nuts, no matter what almonds, pistachios, Pecans, Cashew nuts daily (about 1 tablespoon with a slide).
Fish and eggs. You must eat 4 ounces (125 grams) of cooked fish (about the size of 2 decks of cards) two to three times a week. Eggs are also used in the menu of the Mediterranean diet (1-2 per week). Is no exception and lean meat, poultry, only in moderation.
A little milk. Dairy products (kefir, yoghurt, fresh brine cheeses, cheese), easily digested and are a source of beneficial bacteria that have a beneficial effect on the digestive system. Enjoy 1 to 3 servings daily (a serving is 1 Cup milk or yogurt, 30 grams of cheese).
Whole-grain products. In refined carbs lack nutrients and fiber, this causes sharp spikes in blood sugar after meals and can cause harm to the body. Whole grains are devoid of these shortcomings, the carbohydrates from it oshivayutsya gradually, without causing a sharp rise in blood sugar levels.
Enough to eat every day, four small servings of whole-grain bread. You can make pasta out of quinoa. Eat sprouted or fermented grain (for cooking uses a special sourdough) – it improves digestion and metabolism.
Add herbs and spices. They are full of plant compounds with antioxidant properties, effectively fight various inflammations, used as an auxiliary therapeutic agent. Various spices can raise and lower the tone of the body, therefore different people require different approach in the selection of spices.
Rethink what you drink. Drink plenty of pure water. Many residents of Strediskova drink after a meal, espresso to help digestion. The North Africans for the same reason, choose antioxidant-rich green tea in combination with mint.
Eat according to the season. Seasonal food – a concept corresponding to the time of year accounting-period yield of a particular culture. During your ripening fruits contain maximum amount of nutrients, which means most useful.
Social atmosphere. It is important not only what we eat but who we eat. Relaxation with family and friends is a key part of the meal. Positive attitude toward eating helps improve digestion and relieves stress.