The Mediterranean is a whole 16 countries of the world, each of which has its own traditions of cooking and consuming food. However, the common thing that unites their national cuisine and is the most useful is the products of the Mediterranean diet.
The benefits of the Mediterranean diet
The term Mediterranean diet, which is now used for weight loss, was first pronounced by American dietitians in the 1950s. It was found that the inhabitants of southern France, despite the large consumption of fat, virtually no diabetes, obesity and diseases of the cardiovascular system.
Subsequently, even clear statistics were noted:
- 33% lower risk of developing cardiovascular diseases;
- 24% lower risk of developing cancer.
The main products of the Mediterranean diet
The main products of this food system do not always correspond to our idea of a balanced diet. For example, the ratio of proteins, fats and carbohydrates - 10%, 30% and 60%.
Products:
- olive oil and olives;
- red wine (except for Muslim countries);
- greens - basil, oregano, thyme, cilantro;
- Fish and seafood;
- bread, pasta;
- garlic, onion, fresh vegetables ;
- cheese, yogurt, lactic acid sauces.
Slimming Menu
If you want to lose weight (and who does not want?), We suggest that you take a week to get carried away with the menu of the Mediterranean diet, forgetting about your tastes and preferences for a short while.
Menu
Breakfasts:
- whole-grain cereals with yoghurt, freshly squeezed juice;
- fruit salad, 1 tbsp. natural yogurt / kefir / ayran, freshly squeezed juice;
- omelet with milk, a slice of whole grain bread with goat cheese, coffee;
- vegetable salad with olive oil and toast with salted red fish, tea;
- omelette with vegetables and herbs, as well as olives, herbal tea;
- 1 grapefruit, natural yoghurt with oat flakes and dried fruits, coffee;
- 2 hard-boiled eggs, toast from grain bread with greens and sheep cheese, juice.
Lunches:
- wild rice with cheese, vegetable salad with greens, garlic, olives and olive oil;
- soup with chickpeas, seafood salad, red wine;
- pasta with goat cheese and herbs, wine;
- salad from sea kale, fried squid, wine;
- salad of stewed spinach, pasta with seafood, wine;
- salad of tomatoes and hard-boiled eggs with olive oil, rice, wine;
- stewed vegetables, baked sea fish, wine.
Dinners:
- salad, cheese, black olives, tea;
- fish with greens;
- lean meat for steamed baked vegetables;
- dolma - stuffed peppers, grape leaves, tomatoes;
- lentil soup;
- salad "Greek" with toast and baked fish;
- boiled shrimps with "tzattsiki" sauce.
As for the menu of the Mediterranean diet for a month (for those who have a taste and do not want to return to the potato), you just need to adhere to the above basis and from time to time add meat - beef, lamb, goat.
Eat more lactic acid foods, combine them with garlic and herbs, and also get colorful books on recipes of Mediterranean cuisine.