If you want to start a healthy lifestyle is recommended to select mediterranean food diet. According to the rules of mediterranean food diet you should eat 5 times a day: breakfast, lunch, dinner, 2 snacks (at 11:00 and 18:00).
Mediterranean food diet is not only a loss and maintaining weight, but also one of the healthiest ways to power in the world.
General rules of mediterranean food diet:
Use of dishes that combine carbohydrates and meat.
The intensive use of olive oil.
Consumption of fresh fruits and vegetables.
Moderate consumption of red meat.
Consumption of fish or white meat is limited to once a week.
1 glass of red wine in the main meal.
Consumption of honey instead of sugar.
Features and advantages of mediterranean food diet.
This diet is rich in antioxidants.
Prevents heart disease and cardiovascular disease.
Reduces the risk of developing diabetes.
Lowers blood pressure.
Improves the duration and quality of life.
Ideal for sports enthusiasts (balanced, rich in vitamins and minerals).
List of products mediterranean food diet.
For daily use.
Cereals: bread and pasta, rice, corn, oats, cereals, potatoes.
Fruits: apples, pears, oranges, apricots, peaches, grapes, melons, watermelons, raspberries, strawberries, walnuts, hazelnuts, almonds.
Vegetables: carrot, lettuce, spinach, cabbage, tomatoes, eggplants, peppers, onions.
Aromatic herbs: thyme, basil, oregano, garlic.
Tips:
Eat cereal for breakfast and lunch, limit their use for dinner.
Do not eat fruit in the main meal.
Prefer non-fat milk and yogurt, fresh cheeses and cheese from skim milk production.
Avoid cream and butter.
Moderate consumption of cheese.
1 – 3 times a week
Meat: mostly white, chicken and turkey meat, rabbit, pork and veal.
Fish: mackerel, anchovies, sardines, herring.
Eggs
Tips:
Try to eat fish at least twice a week.
Prefer vegetable oils, especially olive oil, cold pressing of
Plan of the mediterranean food diet.
You should eat fresh fruits and vegetables, dark green, red or orange.
Good examples are the oranges and tomatoes are rich in antioxidants and useful for the fight against cancer and free radicals.
Other useful products of this diet: fish, red wine, rich in flavonoids and polyphenols, and olive oil.
Products that should not be consumed:
Orange juice without oranges – Beverages, which are supposed to juice, but contain artificial flavors, coloring and sweeteners.
Chocolate without cocoa – chocolate made with vegetable fats instead of cocoa butter.
Wine with sugar – This practice is used in the Nordic countries and aims to increase the alcohol content in wine by adding sugar.
Wine without alcohol – to exclude alcohol content in wine is possible through the wine-making technology.
Tips for better results.
Eat fruit instead of sweets.
Eat at least 4 eggs a week.
Make every day of moderate physical activity for 30 minutes.
Rapid weight loss does more harm than good, so choose a healthy diet.
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