The Mediterranean diet is based on the eating habits of the inhabitants of the Mediterranean region. This method of weight loss is most suitable for those who want to adjust the figure or keep it for a long time.

Followers of this system of weight loss believe that due to the products that are present in the daily menu of Mediterranean people, you can rejuvenate and improve the body, improve eyesight, make the skin more elastic, lower blood cholesterol and keep the cardiovascular system in an ideal state.

The benefits of this system of losing weight can be said by the low mortality rate of the inhabitants of Southern France, Spain and Italy, where they consume a lot of olive oil and red wine.

Principles of the Mediterranean diet:.

Vegetables every day. The norm per person is a kilo of vegetables a day. In addition to potatoes, it can be any vegetables: all varieties of cabbage, peppers, tomatoes, eggplants, leeks, carrots, zucchini, olives and olives. Nutritionists say that olives (both green and black) are rich in vitamins A, C, E and contain very useful vegetable fats, sugar, proteins and pectins.

Proteins: meat, fish, eggs. In this diet for a healthy diet is taken natural and lean meat. You should regularly eat fresh fish, seafood (lobsters, squids, mussels and scallops) and lean meat (at least 5 times a week), as well as vegetable oils. Also on the menu are eggs (not more than 2-4 pieces per week). From dairy products - natural yogurt and yogurt, but a little: a piece of cheese, or a couple of yogurts, or a glass of low-fat kefir a day.

The diet is also stipulated. Breakfast is offered by carbohydrate food (muesli, porridge), and supper - protein and vegetables. This approach is explained by the fact that for a whole day the floury has time to assimilate, and the energy - to be consumed, that is, bread, flat cakes and pita bread that Mediterranean residents prefer to eat in the morning for breakfast, are not postponed in the form of extra pounds at the waist and hips. Bread is served with honey or homemade jam. As a rule, vegetables are served for lunch, homemade pasta (noodles) or rice.

Carbohydrates: pasta and cereals. Whole pasta, bread, rice, cereals (muesli, porridge) - are healthy, and there are necessary - say supporters of Mediterranean cuisine.

Limit the need for refined carbohydrates, whole milk, cottage cheese.

Features of preparation:.

Seasonings we boldly add to all dishes. Must use garlic, onions. At will we put greens - marjoram, tarragon, basil, celery, parsley, dill, coriander and so on;.

Vegetables better to eat raw, steamed, boiled;.

Meat is preferable to lean, and the portion size does not exceed 100 g. Lamb is prepared with eggplants, tomatoes and pepper, seasoning with dry red wine or pomegranate seeds and chopped walnuts;.

Fish dishes should not be spoiled with flour, eggs or a lot of fat. Fish are cooked on the grill with a little olive oil or stewed with tomatoes; Boil fish soup, adding zucchini, tomatoes, leeks. To the fish serve a lemon and a salad of fresh vegetables, or rice: ordinary crumbly or bright yellow with saffron;.

A glass of wine is required, preferably red, a day. Grape wines contain a huge amount of vitamins and minerals, fruit sugars and tannins;.

For a dessert necessarily fruit, at least three portions a day: grapes, pears, apples, peaches, plums, persimmons and so on.

Weight loss is achieved by reducing starch-losoderzhaschey and unnatural foods. In essence, the Mediterranean diet is a well-constructed food pyramid. About 60% of the diet is carbohydrates (cereal products, macaroni, coarse bread), about 30% are fats (mainly olive oil) and about 10% of the menu are proteins (meat, fish, cheese).

Despite the apparent insignificance of proteins (only 10%), much attention is paid to meat, as it is proposed to eat it every day. Meat, cereals, fresh vegetables contain all the vitamins, minerals we need. So, all the Mediterranean products are rich in vitamin E, which is quite deservedly called the vitamin of youth.

Especially a lot of vitamin F in pasta, wheat germ, in cereals and bread from wholemeal flour, fruits, vegetables, chestnuts, hemp, sunflower and nuts. In addition, there is a lot of fiber in the meal, and as we already know, it is very important for the work of the intestines, and therefore for cleaning the body of toxins and good health. But cholesterol in this diet is almost unintended, which contributes to the improvement of the cardiovascular health. Sumy. Ua.