One of the most effective, but with all this sparing diets is the Mediterranean diet. With the smallest restriction in the diet, it allows not only to lose weight, but also to improve your own organism.

Mediterranean cuisine is considered to be one of the healthiest: the average life expectancy in the region is great, and the number of long-livers has always been huge. Also, the percentage of obese people in the Mediterranean countries was always very low, as well as the level of cardiovascular diseases. All this contributed to the emergence of the concept of "Mediterranean diet" - this is one of the more comprehensive and effective diets, promoting harmonization of metabolic processes and overall health of the body.

For those whose choice - the Mediterranean diet menu will not be unhappy and the same: the compulsory components of such a diet will be a huge amount of fruits, vegetables and greens, olive oil, seafood, milk products, especially cheeses, and even a small amount of red wine. From these products, you can cook a huge amount of the most delicious dishes, and this makes this diet not only one of the most necessary, but also enjoyable, since a person does not feel limited in eating, which is very important for the effectiveness of any diet.

As well as any diet of a healthy person, the Mediterranean diet is based on the carbohydrate component. These are cereals, wholemeal bread or whole grains, pasta, beans, potatoes. Increased attention is paid to vegetables and fruits, better seasonal freshly-they are more useful and contain the greatest amount of vitamins and antioxidants. A day can eat up to a kilogram of fresh vegetables and greens. The main source of fat should be olive oil: they can fill salads, use in the manufacture of hot dishes and sauces. Milk fat is also allowed, namely from cheeses, but, naturally, it is better to give preference to as much as possible dietary varieties.

The main source of protein should be legumes and nuts, as well as products from milk, the same cheese and low-fat yogurt, but the milk will have to be limited. It is allowed to use infrequently low-fat reddish meat, but poultry meat or bunny is more desirable, and the most ideal option is of course seafood: in their huge amount of protein, and fat - at least, if it is there - then only the most necessary. The allowed number of eggs is less than 4 per week, including even those used in making food and baking. But mushrooms can be used at least every day.

From desserts it is necessary to brake on fruits - you can eat them every day, but sweet - not often once a week and in small quantities.

Mediterranean diet implies a special diet during the day. So, for breakfast and in the first half of the day in general it is worth giving preference to carbohydrate products, for example, porridges or pasta, and the closer to the evening - the easier food should be. This is due to the fact that the later - the less time remains for the digestion of energy-rich food, and the greater the possibility that calories will be stored in unnecessary places in the form of supplies. Low-fat meat or seafood, for example, shrimp, shellfish or squid, for dinner are allowed. The serving volume should be small, almost 200 grams - it is better to eat more often, but less. Also during the day, you need to consume enough water, about one and a half liters. It is allowed to eat 1-2 glasses of red wine with food.

In accordance with what products permit the Mediterranean diet, recipes for the manufacture of dietary dishes are diverse, and the dishes themselves are indescribably tasty. At first, it is, of course, different salads. They can be both from vegetables, and with the addition of cheeses or seafood. Especially worth paying attention to the greens:

usually in the region it is used a lot, both in fresh and in a dried form as spices.

The Mediterranean diet is a good method not only to comfortably and rapidly lose weight, but also to make your own organism more healthy and strong, least inclined to the main threats of our time. But it is necessary to keep in mind that apart from the configuration of the diet, no matter what diet means simultaneous increase in motor activity - without this it will be the least effective.

Health. Sumy. Ua.