Residents of the Mediterranean coast was very lucky: the sea, the sun, high-quality food and wine. As if this is not set boasts excellent state of health and a beautiful figure.
We all know that vegetables, fruits, fish, meat and nuts are very helpful. And it combines all of a Mediterranean diet. Recent studies show that such a diet is very good for the heart and good as prevention of cancer. If you just can not lose weight, then try to power the system. Its main advantages - a gradual and balanced.
30% of calories consumed in a traditional Mediterranean diet - monounsaturated fats
Contained in olive oil and nuts.
The Greek version of the Mediterranean diet
It focuses on the consumption of vegetables, fruits and olive oil. These products contain antioxidants, which as we know, are very useful for our body.
The content of this power system varies depending on the region. The only thing that remains constant - the inclusion in the system of supply of olive oil.
How does weight loss
It is important to spend more calories than you eat. It operates a simple formula:
+ More Less have to move to lose weight =
It's not magic, it's logic. If you follow the commandments of the Mediterranean diet, the faster you lose weight is not, but as a reward for the patience you will get a good feeling, a beautiful figure and long-lasting result. For this you need to lose no more than 1 kg per week.
It seems that weight loss takes a long time, but in fact, over the last month you may well lose up to 4 kg. It all depends on how much you have in excess. Here, as with any diet, the rule: "The more you weigh, the faster you lose."
Resistance result is achieved due to the fact that you follow an eating plan that does not feel hunger, fatigue and fall into depression because of all this.
So that the Mediterranean diet for those who are able to be patient and get used to a healthy lifestyle. Remember, good to be slim when you can enjoy it.
Basics of the Mediterranean diet
1.Svezhaya and healthy food.
The basis of this power system is based on fresh vegetables and fruits, grains, nuts, herbs, seafood, natural yoghurt, olive oil and a little red wine. Each season has its own table. No artificially grown vegetables, stuffed with pesticides. Everyone is grown on farms and gardens.
2. Control eaten.
The Mediterranean diet is used superior quality products, all used small portions. When eating a delicious taste, not necessarily eat a lot of it. And olive oil and nuts, which are permanent guests at the table, keeps you feeling full for a long time.
3. Good fats.
Unlike many others, the Mediterranean diet does not set itself the task to reduce fat intake. However, it allows you to include in the diet just the right fats: monounsaturated, which are contained in olive oil, nuts and avocados, and polyunsaturated fatty acids Omega-3 - fatty fish varieties (tuna, sardines, trout, etc.).
4. Olive oil.
Mediterraneans used this oil wherever possible. In baked goods, pasta, salads, etc. This is the main supplier of fat in the system power supply. It replaces other oils that are less useful for our body. Furthermore, the substances contained therein, help to reduce the risk of cardiovascular disease and cancer.
5. The fatty acids Omega-3.
They are also very useful for the organism, as well as monounsaturated, which are contained in olive oil, and reduce the likelihood of neurological diseases. These acids are preferably present in fatty fish.
6. More vegetables, less meat.
Initially, the Mediterranean diet was almost entirely based on vegetables: tomatoes, broccoli, peppers, spinach, mushrooms and so on. Therefore, give preference to plant foods and meat on their menus include no more than 2 to 3 times a week.
Italians, Greeks and other inhabitants of the coast daily drink 2 glasses of red wine with dinner. However, the amount of alcohol consumed very little alcohol, no more than 100 grams. As you know all that you take in, it should be divided into smaller portions. It is proved that red wine is very good for the heart, as rich in natural antioxidants that support good circulation and prevent blood clots.
8. Minimal processing products.
Bread, pasta, potatoes, polenta, rice - key components of the Mediterranean diet. They contain fiber, vitamins, minerals and nutrients. Products that have passed the minimum polishing, cleaning, processing - suppliers of energy in our body without extra calories. In addition, they keep you feeling full for a long time and are very useful for digestion.
9. Fruit for dessert.
Forget about the cakes and sweets. Most of the inhabitants of the Mediterranean coast prefer fruit. They contain natural sweeteners, fiber, vitamins, minerals and nutrients. However, once a month, you can pamper yourself with something that kind.
10. It is not a diet but a lifestyle.
The Mediterranean diet - a way of life. It is finding the balance between nutrition and physical activity. Changing your eating habits, you will be able to improve not only your body, but also health.
It is clear that in today's environment it is difficult to follow these tips from the inside and out. But why not just try to reconsider your diet and lifestyle. Try to reduce the portions and include more healthy foods. And the results were not long in coming. Be healthy.