Mediterranean diet: the secrets of efficiency

Mediterranean cuisine is considered to be one of the healthiest: the average life expectancy in the region is great, and the number of long-livers has always been great. Also, the percentage of obese people in the Mediterranean countries was always very low, as well as the level of cardiovascular diseases. All this contributed to the emergence of the concept of "Mediterranean diet" - this is one of the most full-fledged and effective diets, contributing to the harmonization of metabolic processes and overall improvement of the body.

For those whose choice is the Mediterranean diet menu will not be dull and monotonous: an indispensable component of such a diet will be a large number of fruits, vegetables and greens, olive oil, seafood, dairy products, especially cheeses, and even a small amount of red wine. From these products, you can prepare a large number of delicious dishes, and this makes this diet not only one of the most useful, but also enjoyable, since a person does not feel limited in eating, which is very important for the effectiveness of any diet.

Like any diet of a healthy person, the Mediterranean diet is based on the carbohydrate component. These are cereals, wholemeal bread or whole grains, pasta, legumes, potatoes. Particular attention is paid to vegetables and fruits, preferably seasonally freshly grown - they are most useful and contain the maximum amount of vitamins and antioxidants. In a day you can eat up to a kilo of fresh vegetables and greens. The main source of fat should be olive oil: it can be filled with salads, used in the preparation of hot dishes and sauces. Milk fat is also allowed, in particular from cheeses, but, of course, it is better to give preference to as much as possible dietary varieties.

The main source of protein should be legumes and nuts, as well as dairy products, the same cheese and low-fat yogurt, but the milk will have to be limited. It is allowed to use low-fat red meat infrequently, but poultry or rabbit meat is more preferable, and the best option is of course seafood: there is a large amount of protein in them, and fat is a minimum, if it is there, then only the most useful. The allowed number of eggs is not more than four per week, including even those used in cooking and baking. But mushrooms can be used at least every day.

From desserts you should stop on fruit - you can eat them every day, but sweet - not more than once a week and in minimum quantities.

The Mediterranean diet also includes a special diet for a day. So, for breakfast and in the first half of the day in general, it is worth giving preference to carbohydrate products, for example, porridges or pasta, and the closer to the evening - the easier food should be. This is due to the fact that the later - the less time remains to digest energy-rich foods, and the more likely that calories will be stored in undesirable places in the form of a stock. Low-fat meat or seafood, for example, shrimp, shellfish or squid, are allowed for dinner. The serving volume should be small, literally 200 grams - it's better to eat more often, but less. Also during the day you need to use a sufficient amount of liquid, about one and a half liters. It is allowed to drink 1-2 glasses of red wine with food.

In accordance with what products allow to eat Mediterranean diet recipes for cooking dietary dishes are varied, and the dishes themselves are incredibly tasty. First of all, this, of course, all kinds of salads. They can be both from vegetables, and with the addition of cheese or seafood. Especially worth paying attention to the greens: traditionally in the region it is used very much, both in fresh and in dried form as spices.

The Mediterranean diet is a great way to not only comfortably lose weight for a long time, but also to make your body healthier and more enduring, less prone to the main threats of our time. But we must remember that in addition to changing the diet, any diet involves a simultaneous increase in motor activity - without this it will be less effective.