Mediterranean diet, menu | Weight loss and health

Note that this diet does not promise fast weight loss, but it is suitable for maintaining an ideal figure and health for many years.

Mediterranean diet – one of the samples proper nutrition, which helps to rejuvenate the body, reduce the risk of heart disease and blood vessels, it is also useful for the skin and eyes.

Mediterranean diet menu

Population of 15 countries on three different continents, living near the Mediterranean sea, despite the difference in cultures, different very similar traditional diets.

    Among the main products on their menu are tomatoes, bell peppers, eggplants, cereals, potatoes, pasta, beans, garlic, olives and olive oil.

Popular seasonings: thyme, rosemary, Basil, oregano. Sweets and most of the animal products are present in limited quantities. Consumed a bit fish, mainly such its varieties as mullet and cod.

Mediterranean diet menu Features vary among different peoples and recipes are very different.

    Two simple ways to benefit from the Mediterranean diet: prefer olive oil to all other fats and add more garlic and vegetables to the meal.

How useful is the Mediterranean diet

Due To the beneficial properties of complex carbohydrates and fresh vegetables, which this diet is rich, it coincides with the recommendations of nutritionists.

Mediterranean diet in diabetes: high levels of monounsaturated fats in the diet have been shown to help control blood sugar levels in level 2 diabetes.

Cancer: focus on complex carbohydrates that can help prevent colon cancer.

Heart disease:
The Mediterranean diet is quite high in fat, but it's mostly monounsaturated olive oil fats, which are able to reduce the level of "bad" cholesterol in the blood without reducing the level of "good" cholesterol in the body and thus can help protect the body from heart and vascular diseases such as atherosclerosis.

Omega-3 Fatty acids present in fatty fish may help lower cholesterol and vitamins and beta-carotene from bright red vegetables are good for the heart.

Garlic may be an effective means to normalize high blood pressure.

The peoples of the Mediterranean have traditionally eat red wine, studies have shown that moderate consumption red wine is useful, that can reduce the risk of heart disease.

The Opinion of a nutritionist-the nutritionist Marina Akimova:

The Mediterranean diet has become popular due to the so-called French paradox: despite the fact that the inhabitants of the South of France consume quite a lot of fat, they have a much lower incidence of obesity, than people in the US and the UK.
This diet - a good option, however, if you want to reduce weight, I advise you to reduce the caloric intake to 1600 kcal. Instead of artificial sugar substitutes I would recommend stevia.

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