The Mediterranean diet is good, and it appears to sit

What is the essence of the Mediterranean diet

The Mediterranean diet is not strict bans and calorie restriction. There is only a prescription range of products, their consumption and physical activity.

The basis of the diet are fruits and vegetables, grains, legumes, nuts, olives and olive oil. From animal food preference is given to fish and seafood, poultry, eggs and low-fat dairy products. Red and processed meats should be eaten rarely and little.

Cook and eat food should be with family and friends: this creates a sense of community and social support requiredSocial and Emotional Support and its Implication for Health for health.

Another obligatory component - physical activity. It is necessary to move at least 30 minutes a day: walk, Climb stairs, do housework. Output is best done in the fresh air and good company.

whether the Mediterranean diet helps lose weight

Mediterranean diet helpsWeight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet , Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome

, Mediterranean diet and weight loss: meta-analysis of randomized controlled trials. reduce weight, but tangible results need at least six months. At the same time, the weight loss will be held comfortably and almost unnoticed, without pain, sudden weight jumps and kickbacks to the former figure.

If you need to lose weight quickly, you can use the rules of the Mediterranean diet, but limit your calorie intake. How and how much to reduce your diet, read here.

What other advantages are at the Mediterranean diet

The main advantage of the Mediterranean diet - its health benefits. In the mid 20-ies of the XX century, scientists noticedDiet Review: Mediterranean DietThat, despite the lack of affordable medicine, the people of Crete, Greece and southern Italy rarely get sick and live longer. After the promotion of diet Numerous studies have proven its health benefits, especially for the heart and blood vessels.

Dieting reduces by almost halfMediterranean diet and life expectancy; beyond olive oil, fruits and vegetables the risk of cardiovascular disease - the leading10 leading causes of death in the world the cause of death worldwide.

Also, dieters reduced sugar in the blood and increases sensitivity to insulin, which reducesReduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial the risk of Type II diabetes and metabolicEffect of a Mediterranean Diet Supplemented With Nuts on Metabolic Syndrome Statussyndrome.

Create menu

It is best to rely on regulationsMediterranean diet pyramid today. Science and cultural updates scientists and experts from the Mediterranean countries.

If necessary, change the serving sizes to fit your needs. If you want to quickly lose weight, calculate your calories and stick to it, making the menu.

What to include in each meal

Try to add these products to each main meal: breakfast, lunch and dinner. If not, remedy the lack of during the day. For example, breakfast without vegetables, and then add them to your snack.

• 125-250 g of cooked rice, couscous, pastas and other products from cereals or whole grain bread 1-2 pieces 40-50 of
• 150-300 g of fruit. Try to select different fruits to get all the necessary vitamins.
• More than two servings of vegetables for '80 Choose a variety of vegetables, try to eat at least a portion of raw.
• Olive oil. This is the main source of fat in the diet. Add it to salads, use for frying.
• 1.5-2 liters of clean water, if desired - herbal teas.

That is, every day

• 2 servings of milk products. One serving of milk - 250 g yoghurt - 200 g soft cheese - 120 g, solid - '40
• 30-100 g of olives, nuts or seeds.
• Spices and herbs for cooking.
• 1 glass of red wine for women and two for men. You can drink less or eliminated altogether.

That is, every week

• 160-200 g of white meat (chicken, turkey).
• Over 160 g of legumes.
• 200 g of fish and seafood.
• 2-4 eggs.
• Less than 240 grams of potatoes.
• 120-200 g less red meat (beef, pork).
• Less than 50 g of processed meat (sausages, smoked).
• Less than 80 g sweets.

What could be the menu for the week

Layfhaker up menu for the week with five meals: three main and two snacks. Diet comprises about 1600 Kcal. If you need to consume more or less independently pick up the serving size.

Day 1

• B: 250 grams of apple spice lettuce (recipe № 5), 40 g of wholemeal bread.
• Snack: 30 g of almond.
• Lunch: 100 g of fried salmon fillets with garlic and cherry tomatoes (recipe № 4), 200 g of boiled rice, peach.
• Snack: 50 g of olives.
• Dinner: 250 grams of pasta with chicken and broccoli cream sauce (recipe № 4), 40 g of whole-wheat bread, apple.

day 2

• Breakfast: two sandwiches with feta cheese, tomatoes and parsley, apple.
• Snack: 40 g pistachio.
• Lunch: 250 g of salad with chickpeas, feta cheese and pepper (recipe № 9), 40 g of wholemeal bread, pear.
• Snack: 50 g hummus with vegetable thread: cucumber, carrot, bell pepper. Cut the vegetables into strips and Macao hummus.
• Dinner: 100 g meatballs tuna (recipe № 7), 150 g of boiled potatoes, orange.

day 3

• B: 250 grams of lettuce and spinach, apples, walnuts, cheese, mustard dressing (recipe № 8), Wholegrain bun.
• Snack: 150 grams Ricotta, 20 grams walnuts.
• Lunch: 250 g of paste from Primavera vegetables (recipe № 7), Banana.
• Snack: 30 g of almond.
• Dinner: 250 g of couscous with vegetables (recipe № 10), 40 g of wholemeal bread, pear.

day 4

• B: 250 g of salad with avocado, grape, arugula, nuts and goat cheese (recipe № 8), 40 g of wholemeal bread.
• Snack: 40 g of pumpkin seed.
• Lunch: 250 g of cream soup pumpkin (recipe № 3), 150 g of couscous with vegetables (recipe № 10), an Apple.
• Snack: 40 g of olives, 20 g of hard cheese, cucumber, 2-3 cherry tomatoes.
• Dinner: 250 grams of spaghetti alla putaneska (recipe № 10) 2 tangerine.

day 5

• Breakfast: 2 sandwiches of whole grain bread hummus, an Apple.
• Snack: figs 5, 30 g of almond.
• Lunch: 100 g of chicken in a creamy cheese sauce with spinach (recipe № 4), 200 grams of rice, pear.
• Snack: 150 g Greek yogurt, peach.
• Dinner: 250 g of paste-Mediterranean herring (recipe № 6), Orange.

day 6

• B: 200 g of frittata with spinach (recipe № 1), 40 g of wholemeal bread, peach.
• Snack: 150 g Greek yogurt with a handful of berries.
• Lunch: 250 g of paste alla rate (recipe № 9), an Apple.
• Snack: 50 g of a mixture of nuts and dried fruit.
• Dinner: 150 g vegetable curry above (recipe № 4), 150 grams of rice, pear.

day 7

• B: 250 g of apple-honey lettuce (recipe № 4), Wholegrain bun.
• Snack: 150 g skim curd with a handful of berries.
• Lunch: 250 g of fish soup (recipe № 5), 150 g of vegetable curry above (recipe № 4), 40 g of wholemeal bread, orange.
• Snack: 30 grams of cashew.
• Dinner: 250 grams of pasta with tomato sauce (recipe № 5), Banana.