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Detailed instruction guide on the use of the Mediterranean diet

If you are looking for further information and tips on how to start eating like a resident of the Mediterranean, then read this simple guide to learn how to follow this diet, step by step and begin to live a healthier lifestyle.

The ratio of 20% protein, 30% fat and 50% carbohydrates.

You should eat 5 times a day: breakfast, lunch, dinner and two snacks (11:00 and 18:00).

The Mediterranean diet is not only a loss and weight maintenance, but also one of the healthiest ways to power the world.

It is better to use the term "Mediterranean cuisine", as it is a traditional food of the Mediterranean peoples.

Following the Mediterranean diet, you will avoid hunger pangs and improve metabolism.
Mediterranean diet pyramid

General rules of the Mediterranean diet :


  •     The use of dishes that combine carbohydrates and meat
  •     The intensive use of olive oil
  •     Consumption of fresh fruits, vegetables and legumes
  •     Moderate consumption of red meat
  •     Consumption of fish or white meat is limited to once a week
  •     Moderate consumption of cheese and yogurt
  •     1 glass of red wine in the main meal
  •     Consumption of honey instead of sugar
  •     At least 6 glasses of water a day

Features and benefits of the Mediterranean diet


  •     Rich in antioxidants
  •     Prevents heart disease and cardiovascular disease
  •     Reduces the risk of cancer (particularly breast and colon)
  •     Reduces the risk of diabetes
  •     Reduces the risk of hypertension and heart attack
  •     Protects against Alzheimer's disease
  •     Reduces the risk of chronic bronchitis and emphysema
  •     Has anti-inflammatory properties
  •     Lowers blood pressure
  •     Improve the length and quality of life
  •     It is convenient (a diet based on low-cost foods that are easy to find)
  •     How does it taste
  •     The ideal solution for sports fans (balanced, rich in vitamins and minerals)
  •     It's funny!

Compared with other diets, the Mediterranean diet has a high content of calories due to the use of olive oil .

This system has an anti-aging food fantastic advantage because it does not contain the "bad" fats, but rich in good (polyunsaturated and monounsaturated fats).

This is very good for your heart and good for lowering cholesterol and blood pressure.

Olive oil also contains:
  •     Antioxidants
  •     Oleic acid, which reduces the risk of breast cancer
  •     Vitamins A, B1, B2, C, D and K
  •     Iron
  •     Polyphenols

Mediterranean diet food list


For daily use
  •     Grains: bread, pasta, rice, corn, oats, cereals and potatoes.
  •     Beans, peas, lupins.
  •     Fruits: apples, pears, oranges, tangerines, apricots, peaches, grapes, figs, melons, watermelons,
        raspberries, strawberries, chestnuts, walnuts, hazelnuts, almonds and pistachios.
  •     Vegetables like turnips, carrots, lettuce, spinach, broccoli, cabbage, tomatoes, eggplant, peppers, 
        zucchini and onions.
  •     Olive oil
  •     Aromatic herbs: basil, thyme, oregano, and garlic.
  •     Milk and cheese
  •     Wine

Nutrients: glucide (starch), vegetable protein, vitamin B, fiber, pro-vitamin C, minerals and antioxidants, water, animal protein and phosphorus.

Function: energy, plastic, regulatory, protective.

Useful tips:
  •     Eat cereal for breakfast, lunch, and limit their use to dinner
  •     Reduce the maximum consumption (2-3 times a week)
  •     Eat 3-4 servings of different products in this group
  •     Moderate intake of grapes, bananas, figs, fruit juices
  •     Do not eat the fruit in the main meal
  •     Prefer non-fat milk and yogurt, fresh cheese and skim milk cheeses
  •     Avoid cream and butter
  •     Moderate consumption of cheese

1 - 3 times a week
  •     Meat: mostly white, chicken and turkey meat, rabbit, pork and veal
  •     Fish: anchovies, sardines, herring, mackerel, scallops
  •     Eggs

Nutrients: animal proteins, minerals (zinc, iron, vitamins B, plant proteins, fats).

Options: Plastic, energy.

Useful tips:
  •     Prefer lean meats and fish. In addition, marine fish (anchovies, sardines, herring, mackerel, etc.)
  •     Eat fish at least twice a week
  •     Avoid consumption of cured meats, fatty meats and fish
  •     Limit consumption of animal fats and foods fried in fat
  •     Prefer vegetable oil, especially olive oil cold marc

Rare: Honey and Sweets

Mediterranean Diet Plan


The basic concept is to try and always have fresh fruits and vegetables, dark-green, red or orange.

Good examples are the oranges and tomatoes are rich in antioxidants and healthy to fight cancer and free radicals.

Other useful products of this diet: fish, which is rich in omega-3, red wine, rich in flavonoids and polyphenols (useful for cleaning the arteries) and olive oil.
Understanding what works and what does not

Now available on the market a lot of cookbooks on the Mediterranean diet. However, many of the plans for the Mediterranean diet menu does not provide all the benefits of weight loss offered by the Mediterranean diet just because dietary recommendations are not reliable. Below you will find a memo that will help you understand what works and what does not.

This is a long list of products that are sold under the pretext that they are products of the Mediterranean diet, although they mix with harmful chemicals. Unsuspecting consumers will cause yourself more harm than good by eating these foods.

The Mediterranean diet : Products that do not consume:


Orange juice without oranges - Beverages, which are supposed to juice, but contain artificial flavors, pigments and sugar substitutes are generally available on the market. These additives are used to improve the taste, can be detrimental to your health.

Cheese with casein - Use of casein and caseinates for the partial substitution of milk for cheese production, which are sold as imitation mozzarella.

Wine without grapes - Obtained by fermentation of fruits and berries of the raspberry and blackberry before. Red wine is made from grapes contain antioxidants, which are absent in other beverages.

Chocolate without cocoa - chocolate made ​​with vegetable fats instead of cocoa butter.

Rose wine from mixtures - becomes possible to produce rosé by simply mixing red and white wine, and not make it the natural way with the use of the traditional white wine from red grapes.

Wine with sugar - This practice is used in the Nordic countries and aims to increase the alcohol content of wine by adding sugar.

Wine with no alcohol - avoid alcohol content in wine possible in wine technology.

Wine under the shavings - In 2007, this process has been given the green light: the technology of artificial ripening of wine with sawdust (called chips) instead of traditional drums, but it must be clearly stated on the label.

Practical Tips for better results
  •     Eat fruit instead of sweets
  •     Limit consumption of cheese and butter
  •     Eat at least 4 eggs a week
  •     Replace butter with olive
  •     Eat honey instead of sugar
  •     Eat red meat only once a month
  •     Drink one glass of red wine (or grape juice) per day
  •     Each day engaged in moderate physical activity for 30 minutes
  •     Sudden weight loss does more harm than good, so choose a healthy diet

History of the Mediterranean diet


Although the Mediterranean diet was first mentioned in 1945 by the American doctor Ancel Key, then living in Salerno, Italy, she did not have widespread acceptance until the 1990s.

Popularity of the Mediterranean diet is found after opening the famous paradox, going counter to the generally accepted at the time perspectives on health and diet: Although the people living in the Mediterranean region consume relatively high amounts of fat, and are associated with far lower rates of cardiovascular disease, than in other Western countries, where fat intake is similar. Mediterranean Diet Pyramid "

Mediterranean Diet - the best way for people who want to eat healthy while having a great taste. It should be noted that the Mediterranean diet will not help you lose weight, it is only as a model of healthy food.

1 comment:

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