Mediterranean Diet: Healthy Diet and Diets

Own received thanks to the similarity of the menu with the diet of Europeans living on the coast. Due to the fact that their diet includes a large amount of seafood, rich in iodine, the population manages to keep slimness, since this trace element helps to normalize the metabolism.

What is the essence of the Mediterranean diet

Sea fish contains in its composition special fatty acids, which are beneficial, fully assimilated and not turning into extra pounds. Other fats of animal origin, present in both meat and dairy products, do not have such properties, because a diet based on the use of fish is so effective for losing weight. In addition to seafood, the menu has a large amount of fruits and vegetables, and not so favorite cereal or flour side dishes. This allows you to reduce the daily portion of calories, but not to feel hunger.Restrictions in the diet relate only to sugar and baking, otherwise it is quite humane, so that there is no hard time frame for its observance.

Products for the Mediterranean diet

Conventionally, they can be divided into 4 large groups: directly fish and seafood, fruits, vegetables and cereals. There are no restrictions on the types of fruits and vegetables, bananas, grapes and potatoes, which are often banned by other diets, are permitted, but in moderation. The approach to bread and pasta is not standard in this diet: they are also not prohibited, you just need to choose those prepared from coarse flour.Fat is allowed olive oil, which can be used as a dressing for salads, and for cooking.

Sample Mediterranean diet menu

These dishes are focused on two days and show a more approximate amount of servings and their possible content, but they are not strictly recommended. So the menu for the Mediterranean diet can be made independently by selecting the available products.
• The first day
Breakfast: 100 g of any fruit, 50 g of bread with a piece of cheese with a fat content of not more than 40%, a glass of fresh citrus juice.
Lunch: 200 ml of fish soup, a salad of fresh vegetables, 150 g of fish, baked in foil or grilled.
Lunch: seafood salad or 200 g of any fruit.
Dinner: sea cabbage salad, a portion of boiled fish.
• Second day
Breakfast: 100 g of cottage cheese and 1 apple, 1 egg and a cup of coffee with milk, but without sugar.
Lunch: 20 ml of vegetable soup, a portion of pasta with a piece of baked fish, green tea.
Snack: a small cup of fruit salad with natural yogurt dressing.
Dinner: 200 g of vegetable salad, 200 g of king prawns, a glass of fresh juice.