Mediterranean diet: Russian version! Menu adapted. Russian version of the Mediterranean diet

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Until the 1950s, no one in the world had any idea about the Mediterranean diet. The dignified Professor Ansel Keis, who was respected by, who was at the sinking cans of the cans, especially at the I, the row of the cervical-souvio Zakhoruvan, I were the excess of the organ of the poisonous of the overspitally low, the thunderbings of the well-being of the zylkiy, the result is a deadly result.

Vіn having analyzed the menu of Italians and other meshkantsіv of the Mediterranean region and the dishes of vysnovka proper meals, which historically lived in the lands of the Mediterranean. Well, it’s true, I’ve added a lot of respect to the “low-fatness” of the diet, having indulged in some inaccuracies, but at the same time, the flames of the venom in our life have become the Mediterranean version of eating.

What is the best diet for health and weight loss

I would like to point out that under the word “diet” it is easier to understand, lower the diet. Correctly say about the Mediterranean style of eating. To understand these basic principles, you need to guess what the Mediterranean is.

The whole region includes a rich country with a different history, religion and traditions. In the main one, Vyborns was in the main product to rob on the core, yak izhtalia, іppani that Greziya, Ale to the Sredarimo Basyn to lie like such a Country, Yak Turechina, єgipete, Tunis, Morocco Twas African Africa, Kh. in the European countries of the region. To this very understanding of the Mediterranean diet, which is familiar to us, enters the effluents and products that are characteristic of the European lands of the Mediterranean.

Talking about the uniformity of eating in these lands is not brought up, it is strongly argued in different regions charitable principles eating in them is the only one:

• More important is the greaterness of the growing hedgehog over the creature.
• Vykoristannya raznomanіtnyh groats in the great kіlkost.
• Zastosuvannya for the preparation of olive oil.
• Perevaga ribi and seafood.
• Finish off obmezhene living red meat.
• Vzhivannya at moderate doses of yakіsnyh natural grape wines.
• Introduction to the menu of fermented milk products - yogurt and cheese.

Vyhodyachi from the foregoing, you can admit that the Mediterranean diet is a well-balanced type of eating, which is not only a weight loss, but it can be victorious as the basic basis of a wonderful, regular menu, be it a person. Harmonious consumption of all components and even a rich selection of strains, vіdmіnniy їх relish to rob such a diet of the reception room and not too heavy, but the main reason for dietary eating is unsweetened strains that make more people lose weight, they will get better.

Important! Don't get hung up on products that are typical for the lands of the Mediterranean. The livelihood of the inhabitants of Russia can be formed more importantly from local, but not from imported products. So, if you choose between fish, brought from afar, and forked into the sea river, it’s better to be able to carry the fish, wanting, obviously, to move in the sea rib, which you bring, not varto, is an important warehouse for a healthy person. The same can be brought to fruits - exoticism should be replaced by mistsemic fruits and berries, which are more brown for our shorts and beauty.

The Mediterranean type of eating is ideal for us people who want to talk about their health and wellness. Zavdyaks of a large number of vegetables and cereals can be brought to a low-fat carbohydrate diet, in a similar balance of lively speeches.

Vegetables and mostly non-licorice fruits and berries saturate the body with vitamins and brown mineral rechovina, cereals give satity, and cold olive oil gives sufficient fats of dewy growth.

There is a large amount of ribs and seafood in a rich diet of fish fat, and it is superbly rich for beauty and healthy omega-3 polyunsaturated acids - non-essential amino acids, garnu shkir, food and dense, blissful hair, mіtsnі nіgti and a healthy heart.

The good balance and savoryness of the Mediterranean diet can be recommended for a good victoria to everyone who wants to enhance their youth, beauty and healthy yakoma for the last hour.

Important! Do not varto rozrakhovuvati on shvidke slimming when switching to the same type of eating, the shards are given to the diet and reduced to a reduced quantity. However, the same won't give you health and beauty for the beauty of losing weight - more, with no sagging of the fabric and the appearance of folds.

Basic principles of diet

Mediterranean diet it exudes a high energy value, which is obvious to active people, because of it the stench will not be felt by hungry, weak people. Її skin day recipes include the following products:

1. Vegetables, including a large number of legumes. The stinks give a lot of coryce dewy white, which is easy to conquer.
2. Fruits and berries (too licorice and exotic varto unikati).
3. Cereals from whole grains with rice.
4. Macaroni s hard grades wheat.
5. Gorіhi and nasіnnya grew.
6. Olive Oliya. It may be replaced by the splendid Sonyashnikov, but all the same, the value of the gray olive oil is rich, so, according to the ability of the varto, you can get used to it yourself.
7. Sour-milk products, especially siri, yoghurts and other drinks based on starter cultures.
8. Creatures of squirrels, won over ribs and seafood. M'yaso that eggs are beaten hour by hour.
9. Great number pure water, minimum 6 - 8 bottles. Tse water, like vikoristovuetsya okremo vіd їzhі, so soup, kava and tea, otherwise you should not be included in this obsyag.

For the Mediterranean type of eating, it is typical to eat 5 times a day. The regime consists of three main meals and two intermediate ones - midday and another snack, or with an amendment to our activity, two snacks between the main meals of the house.

The balance of the components of a high-speed ratio can look like this:

• Carbohydrates - 50%. Tse mainly vegetables, fruits, pasta, cereals and bread from whole grains.
• Proteins - 10 - 20%. They include fish and seafood, lean meat, legumes, eggs and fermented milk products.
• Fat - up to 30%. Basically, the stench is represented by olive oil and fats, which are found in ribs and cheeses, peas and nasins.

The mediterranean type of eating is served with a great number of green vegetables like salads and seasonings, as well as with spices of all kinds. The least here are vicarious malt, synthetic products and beverages do not grow in flames.

Permissible and harvested products

The menu of the Mediterranean cuisine is already rich, it’s impossible to be bored with such a diet, you don’t get out and you can beat all your life. And then there are a number of products that follow the possibility of uniqueness:

• Ready-made products and drinks, sublimated hedgehog.
• Too fatty products, especially meat, pork, are necessary for the survival of veal and lamb, chicken and goose.
• Drink that product, in some rich barniki, preservatives and other non-essential and induce shkidlivy additives, stench "clog" the intestines and lead to the development of allergies.
• Solodashchi, especially factory virobnitstv, vipіchka that zdoba. The less refined zucru and other products on the menu, the better. For consumption, zukor can be replaced with honey in dead kilkostakh.
• Licorice fortified wine. Remember that greed can bring only a modest amount of red wine - dry and almost natural.
• Soda drinks, especially licorice.

The list of what products you can eat is wide and wide and gives the best basis for folding the menu:

• Vegetables with various varieties of legumes: peas, grains and green beans, legumes, cumin, chickpeas and other kinds of varieties and varieties.
• Non-licorice fruits, like and vegetables, are the best to live with a fresh look.
• Bread from whole grains, as well as bread from visivkami, "black" bread from wheat boar (postal leader of the great assortment of vitamins of group B).
• Kashi, soups and casseroles from various cereals.
• Dairy products.
• Olive Oliya.
• Gorіhi and nasіnnya rіznih їstіvnih roslyn.
• Season and spicy herbs at a great number - the stench will help active pickling, slacken zhu with savory and fragrant, saturate with її brown tongues.
• Chervone dry wine in exchange of quantity, rarely.

Important! When choosing food products, try to focus on more vidi vidiїzhі, do not marry exotics, the local products are richly corisnish ​​to the Russian slut, they were brought from far away and not powerful in our culture, that zha.

Tizhnev menu

For simplicity, the transition to the Mediterranean diet can be accelerated approximate menu for the day. It will help you to look at the choice of products and start eating, it is balanced and not at all for the taste of the food:

Monday

• Snidanok

Fruit muesli, orange juice and a cup of black caviar without zucru.

• Snidanok II (lunch)

Fresh natural yoghurt with fruits or berries. Yogurt and other sour-milk products are more likely to work on their own, buying starter cultures in a pharmacy, and milk - from an overworked postal worker in the bazaar. Ready store-bought sour-milk products can be filled with rich piece components, additives and preservatives, so they can’t be taken in by a healthy one.

Prozory broth made with crackers made from whole grain bread. Stewed vegetables with fresh lamb (zucchini or spicy zucchini, eggplant, tomato, licorice pepper, cibula, chasnik and spices). Green tea.

• noon

Fruit salad (no zucru!).

Tomatoes with vital bread and brinza.

Tuesday

• Snidanok

A pair of skewers of whole grain or viscous bread with tzatziki - walnut salad with grated fresh ogirkiv, fresh yogurt, cibuli and chasnik. Bottle of mineral water. For bazhannyam - black kava without tsukru.

• Snidanok II (lunch)

Toast with cheese and tomatoes. Tea or unsweetened compote.

Vegetable soup. Rice with seafood. Chai chi kava without tsukru.

• noon

Assorted fresh fruits.

A casserole with pasta with cheese and vegetables. Drinkable yogurt.

Wednesday

• Snidanok

White omelet. Chorna kava, non-licorice.

• Snidanok II (lunch)

Gorіhi or nasіnnya on vibіr, not more than zhmenі.

Rib soup. Macaroni with cheese. Salad with fresh vegetables.

• noon

Yogurt with fresh fruits.

Risotto with vegetables. Compote.

Thursday

• Snidanok

Toast with homemade jam, cheese and fresh fruit juice.

• Snidanok II (lunch)

Brinza with tomatoes and a teapot. Kava.

Vegetable soup with mushrooms. Baked chicken breast without skins with rice. Vegetable salad. Green tea without zucru.

• noon

Apple cookies with peas and cinnamon.

Fruit salad.

Friday

• Snidanok

Grechana porridge with a small piece of butter. Tomato sik.

• Snidanok II (lunch)

Apple chi orange.

Chicken broth chi is a light soup based on yoga. Macaroni with seafood. Tea.

• noon

Half grapefruit.

Walnut salad with brinza and greens.

Saturday

• Snidanok

Fried egg. Toasties from bread with visivkas. Skibochka sir. Kava, black, non-licorice.

• Snidanok II (lunch)

Trohi fruits and gorikhiv.

Schіlny soup with fish and seafood like bouillabaisse. Polenta. Vegetable salad. Kelikh of red wine (dry).

• noon

Fruit or berries with syrup.

Skibochka boiled chicken with rice and tomatoes. Compote.

week

• Snidanok

Vivsyanka with fruits and peas. Fruity sik or black kava.

• Snidanok II (lunch)

Trohi gorіhіv chi nasіnnya.

Vegetable soup based on chicken broth. Kebabs chi cowbaska with veal and mutton. Stewed vegetables. Fruit drink.

• noon

Salad with fresh vegetables.

Braised cabbage. Green tea.

Sophia Loren said that with her beauty, that string won't be full of goiter, love to macaroni. Tse is not a drawing, but a true truth! The secret of the field lies in eating pasta with vegetables, seafood or sleepy meat, ale without fatty sauces Yakshcho, season with pasta with fatty sauces of I їh їh iz giant shmatoks of fat pork, not unique.

Recipes adapted to Russian minds

The richest grasses of the Mediterranean diet are not very adaptable to our minds, so there is no need to stain God's pennies to get fresh mozzarella or syrah ricotta, exotic papaya or pravdkis in Russian glibinets. A number of typical Mediterranean products are sold in our stores, for example, there are no daily problems with seafood, citrus fruits, spices and herbs. If you really want exotics, dried tomatoes, otherwise pesto sauce can be prepared in the home kitchen without any special efforts.

For simplicity, choose a varto to fold the menu for a month, then you can easily remember what is too little in the diet, and what you can and need to speed up. So, as a lot of products from the Mediterranean region in the Russian glibintsy may appear inaccessible, you can boldly enter our "classic" products into the menu. Before them lie traditional wheat bread, greek groats, meat fruits, domestic pasta products, smut stench from durum wheat. It is necessary to understand that the Mediterranean eating is more widely understood, as it is the least “fixated” on the choice of products, but focused on them more correctly and harmoniously.

If you can, try less to get used to imported products, giving the priority to the miss apple before the exotic papa or the seasonal dyno, eggplants, which you brought, native zucchini, ogirka and cabbage. It is also possible to buy fruits and vegetables "from the garden" - buy them yourself, and not produce from the supermarket, as they can be grown with a large and mostly pieced way. For example, the stench came from "their own" Italy, Spain and Greece, their harm to health is even more doubtful, especially out of season. And if you bring the beauty and health of the apple, you will boldly replace it in the recipes for exotic products on the menu.

Why are you the most merciful when you lose weight

The main pardon of the greater is quiet, who is worse, - the goal is set to the Mediterranean diet, like to chogos timchasovogo. In fact, it can actually be a way of life, її calorie content and diversity are entirely allowed.

Another pardon - tse zavischeni ochіkuvannya. Without losing weight during the first month, a person spends enthusiasm and turns to his starry eating from zaїdannya grief with licorice buns, freezing and fatty fast food. Vaga is growing rapidly, but the sound of someone’s diet is not far away.

Another shkidliva zvichka, characteristic of our people - tse skipped snidanka. According to the mediterranean diet, in the first half of the day, it is necessary to plant boroshnyan and starch zhu. Passing the snacks, we automatically replace the caloric products on the other half of the day, if the stinks are conquered and deposited on the sides at the looking rolls of fat, then, being taken as a lie, the stench would turn into pure energy and give us activity, goodness melancholy. Zdіysnyuyuchi such pardons, we continue to ring out at the incompleteness of the diet.

Main results and findings

Vikoristovuyuchi Mediterranean type of eating for weight loss, you can achieve even good results, but you can’t risk the dry effect. Having grown your diet with your primary type of eating, you can take the shape of your mind without paying for it brittle hair, tenditnimi, nails, which is rotten to grow, and dry wrinkled skin. The balance of the diet will save the beauty of youth, and those who seek power olive oil fish fat sing zovnіshnіst syayuche privablivoy, organism mіtsnim and healthy.

Mustaches, who are pursuing the Mediterranean diet three times a day, signify її positive surge that variety of savory ones brown straws. On the vіdmіnu vіd "classic" diets with rіzkim zamezhennym ration, mediterranean eating rich and varied, s savory straws and can be practiced by people whether it’s a stretch of life.

The diet deserved anonymous comments:

Maria, 26 years

After that, I went to the hospital in Italy, I just sighed at the local kitchen. When I returned home, I began to cook more and more often the Italian seasons, the docks did not get hung up on the Mediterranean diet. At the same time, all my family harchuetsya for this principle, keep healthy and good. For myself, I can say that even though I never had a vagary in me, I don’t care for those who have pasta on the table every day on our menu, I’m already richly rebuying in one vase. Then I commemorated the razyuchu vіdminnіst vіdmіnіnіst vіd kolishnogo I'll be hairy and shkіri - with the hair of everyday problems, the shkіra is also clean and fresh. Viva Italy!

Maxim Leonidovich, 48 years old

I love fish from childhood, if the squad propagated “sit” on the Mediterranean diet, I happily waited. At the first river, I lost my belly without any suspense, after spending 5 kg, I didn’t turn around. The axis is already 6 years old, we are all on our diet and we are not picking up її throw it even more deliciously and beautifully!

Larisa, 17 years

My mother inspired me to win the Mediterranean diet. I have long zaiva vaga I tried everything that was only possible, but all the same, I gradually turned around and became only a little bigger. With a healthy diet, I accept not to go hungry. Vaga falls even more properly, but it still falls, and it’s better for me! Can you confirm that the correct choice of the diet is unequivocal.

Dotrimuyuchis basic principles of the Mediterranean eating, be it a person can lose weight, become healthy and beautiful, just tasty and eat right. The only thing for whom it is necessary to grow up is to repair the wind and carelessness about your health.

AT stay rocky Mediterranean diet and cuisine as a whole is gaining more and more popularity. In these articles, we added information about healthy and basic diet.

The Mediterranean diet is based on the traditional food of the people who live in the Mediterranean region, including Italy, France, Spain, Portugal and especially Greece.

The diet includes:

• Olives and Olive Oils
• Whole grains
• Even little red meat
• Fish and other seafood
• Troch siru, ale less milk
• Great number of vegetables
• Bobby and peas
• Chervone wine

People who live near the Mediterranean region, as a rule, eat high-fat diets, but stench can be richer in less cases of heart disease and oncological illnesses, lower people, like living in other parts of the world. It’s unimaginable, the shards of a greater diet due to high fat are connected with the greater equal of sickness and mortality. Tsya vіdminnіst mоzhe buti pov'azana z vikoristannym olive olії zamіst іnshih vidіv zhiriv. Olive oliya is a monounsaturated fat, which promotes healthy arteries.

However, it’s more humbling that food is built up through a whole diet of eating, and not just an olive oil. The Mediterranean diet is also rich in antioxidants in vegetables, beans and peas - richer, lower typical Western diet - and also low zmist rich fat. In this region, there is little red meat, and there is also a small amount of cheese and yoghurt for wine.

How to switch to the Mediterranean diet

It is not necessary for you to live in Greece, to go on a diet, to help you be healthy. In order to help you remember how to eat the best food, the Pyramid of the Mediterranean Diet was designed:

The basis of the pyramid is made up of such food products, like bread, cereals, pasta virobi, potatoes and rice. Fruits, legumes, peas and vegetables become another important part of the meal, as well as for small meals, sir, yogurt and olive oil. Meat of birds, fish and eggs are kept fast, and red meat is eaten about once a month. So, in order to save some pure wine for some people, it is recommended to drink six bottles of water every day. At the Mediterranean Pyramid you can get licorice once a day.

You can follow the pyramids of healthy food, vicarious steps to transform your food diet to the Mediterranean type:

Replace the oil that you win with olive oil. In order not to add more calories to your diet, use olive oil instead of margarine, a pinch of butter and other oils. So olive oil is good for cooking їzhi.

Zhte ovochi - a lot of ovochi. Tse duzhe is an important warehouse. The skin is healthy, the diet should be rich in vegetables. A lot of people near the Mediterranean see a pivkilogram of vegetables today. Vegetables are low in calories and rich in antioxidants. Prepare walnuts vegetarian spices for a day.

Enjoy bird meat and fish. Fish avenge omega-3 fatty acids, which are similar to the heart and brain, which is one of the reasons why the Mediterranean diet is protecting your health. Another plus of ribi in low fat content and calories, in such a rank, is to rob an important zherel of protein. The meat of the birds and the eggs are the same kind of dzherel squirrels. Bake or lubricate the riba chi kurcha, but not too deep. Deeply oiled food products turn on the diet cardinally.

Surround the nest of pure red meat. Chervone meat may have a lot of rich fats, like it’s filthy to pour into your heart, in such a rank, in this diet there is no great place for steaks and hamburgers.

Їzhte bobi and gorіhi also. Bobby mumbles a lot of white and lively speeches, so you can beat them in the main line. Peas, so like almonds, walnut peas and cashew peas to make a savory and healthy snack.

Enjoy fresh fruit for dessert. Uniquely sprout licorice tіstek, cakes and ovens. Fruits are richer in less calories and richer in abundance than lively speeches.

Yoghurt and sir with dzherelami calcium. Today, eat low-fat yogurt and cheese.

Drink water and wine. The Mediterranean Pyramid includes six flasks of water every day and one - two kelikhas of pure wine. Water is good for everyone, but it is not necessary to drink red wine, at the station of vaginess, as you are not full or as alcohol puts you in other groups of risks.

The genius of the Mediterranean diet lies in the fact that it allows you to see the consequential and not radical strategy of losing weight. The body does not take into account stress, taking away everything that is necessary for health and joy, and the presence of certain products, for example, an acres of oil, is compensated by significantly browned olive olias, ahead of olive oil.

Basic principles

• Proportionately high reduction of olive oil, legumes, uncultivated cereals, fruits and vegetables.
• Reduce the consumption of ribs, poultry, dairy products (mainly syrah and yogurt), as well as wine.
• Low storage of meat and malt.

Measles for health

Medical data confirm that the Mediterranean diet normalizes the blood pressure system, the work of the heart and vessels, and also reduces the possibility of the development of Parkinson's disease and Alzheimer's syndrome.

Ideally, such a diet can become a way of living on a long-term basis, if you want to create a few months, you can give a result. All on the right in the yakіsny and kolkisny selection of products, which help the body to work on a full cat and take satisfaction from life.

Pyramid of the Mediterranean Diet

The pyramid was famous and remains unchanged from the day of its publication in 1993 at a medical conference in Cambridge, and is considered the gold standard of healthy eating.

The pyramid began to "vibudovuvatisya" from the 60s of the last century, if nutritionists restored respect for crooks of authority traditional cuisines of pivdenny Mediterranean lands. The trivality of life among the masses of the population was respected by most on the continent, and rіven chronic diseases trimming richly lower than the sound.

For the sake of the rich cultures of these gastronomic specialties, a special eating program was formed, which formed the basis of the pyramid of the Mediterranean diet.

• The foundation of the pyramid is regular physical activity for the support of garnoi form, healthy vag and development of vitality.
• There is a large amount of plant growing: fruits and vegetables, potatoes, bread and cereals, legumes, peas and nasinnya (at the same amount of salt, it is necessary to add fragrant herbs and spices to the bowl, as it is necessary to mix and spicy).
• Emphasis on the minimum thermal processing, if possible, the introduction of fresh seasonal products, which will cover the maximum amount of microelements and antioxidants.
• Olive oil is the main source of fatty acids; it replaces the “filthy fat” of the creaturely adventure and all the fat and oil after industrial processing; before them one can see margarine and butter.
• The amount of total fat in the total diet should be 30 - 35 tons, from the total amount of fat, three hundred more than 7 - 8 tons (daily pidrakunok is carried out in calories).
• A good match for low-fat syrup and classic unsweetened yogurt.
• Dvіchі for the day living in їzhu low-fat ribi, seafood and birds (the rest of the time to give priority to ribi); up to 7 eggs for a day (the number of quiet, who know the stasis at the vipіchtsі).
• Yak dessert come out fresh fruits(or / i dried fruits); Zvichayn malt, and navit honey can be beaten up to a few times per day. Read about the role of dried fruits for weight loss.
• M'yaso is allowed to be sporadized once a month (the total quantity is up to 500 grams; it's acceptable to be like m'yaso, but luck is hoped for by song varieties)
• Wine can be drunk at the dead end, mostly at the same time with a hedgehog; up to two kelikhs of wine per day for men (250 ml) and one kelikh (125 ml) for women.

(From the point of view of the current health protection, wine should be considered as an adventurous diet, it is recommended that it be fast or more drunk with alcohol in order to reduce the risk of possible negative consequences.)

As you can see, at the heart of the Mediterranean diet lies healthy image life is such a tactic of eating, and not a strict framework with a scrupulous calorie snack.

I, time is not less - tse povnotsіnna diet, you can allow yourself to make bread, only the right ones, meat, wine - a lot of favorite products, and take care of the best result, spend your time. Turn off (or close) more white bread, "cakes", smoked meats, canned butter.

Vegetables and fruits

The Mediterranean diet is traditionally oriented towards a large number of vegetables and fruits. Just as the bagmen of Greece solve the problem of vitamin supplementation simply - today they give a large amount of fresh fruits and vegetables, then for us natural-geographical surroundings can become a stone for our senses.

To see “alive” vitamins from the spring beds we can only have a few months of fate. Poza season to be trusted to what is sold in supermarkets or save the power of the grown plant for additional freezing. As it seems, from the garden - the city right into the freezer - in our climate minds, this is the ideal option for guaranteeing access to the necessary products.

Khlib

Bread in the Mediterranean region is baked, as a rule, from whole grains and is an important part of the diet. Throughout the Mediterranean, you can eat it without any additional ingredients (not rahuyuchy fresh syru) or soak with olive oil - not with topsoil or margarine, to avenge the richness or trans fats. Until then, in olive oil, there are brown fatty acids, which help to properly absorb all the fats that are consumed in the body of a hedgehog.

Peas

Peas are another theme of a healthy Mediterranean diet. It is not possible to say that the peas can be avenged by a small amount of fat, but the greater part of the fat is worth it. Dorimuyuchis dієti, once a day you can allow yourself a small zhmenka be-like gorіhіv, koristі vіd thоgo will be more, nіzh vіd a snack with a pie with a cup of cavi. Korisnі only pure peas, without zucrovi. honey caramel that salt.

Wine

Fortified wine under the fence - they have a great amount of zucru and alcohol. Perevaga is given to dry wine, mostly red wine. It's more appropriate for the big part of antioxidants, as it helps the robotic hearts and vessels. Go, obviously, about the right yakіsny product, and not about the surrogate of an unknown trip. Those who have food need to be careful, for those who have good wine at the same time are not accessible to everyone.

The French tradition of sipping a glass of wine at a meal is beautiful, but we are not French, and instead of a bottle in our stores, unfortunately, often do not match the stated labels. For this, it is better to do without a keliha of wine, to take the toxic blow from the introduction of sumnivny alcohol.

There are few methods that help to strengthen the figure with a string, but in pairs with them, the Mediterranean diet looks the least aggressive, to that which encourages a person in good self-esteem at the same time, not allowing her to relax. Vrakhovuyuchi naughty pace daily life such a way of losing weight is the most accommodating.

The axis is the butt of a Mediterranean dish, balanced for all indications: in part of the warehouse, in the spiving of proteins, fats and carbohydrates, and also in the way that hour of cooking.

Recipe: salmon with curry, lettuce and brown rice

Salmon, baked under the grill, do not require additional oil. In order to get a uniform golden-brown zest, do not turn the fish over for an hour of baking. For її preparation, you need no less than 6-7, but no more than 10 quills.

Per serving: 597 calories; 45 g protein, 20 g fat, 57 g carbohydrates, 6 g cellular tissue.

Ingredients for rosemary for 4 servings:

1 bottle (200 g) brown basmati rice
great strength and chalking pepper
1/2 head Chinese cabbage, thinly sliced ​​across
450 grams carrots, coarsely grated
2 presses of young mint leaves
sіk 1 lime plus sprat chasto for garnish
2 table spoons of olive oil grapes
4 salmon fillets (about 300 g skin)
2 teaspoons curry powder

Boil 2 flasks of water at the great casserole, wisipati rice. Season with spices, cover with a lid and change the fire to medium. Boil the rice until the wine is softened, in the amount of 30 to 35 quills. At the same time, at the great judge, mix cabbage with carrots, mint, lime juice and olive; add salt | salt |, pepper. All peremіshat and vіdstaviti ubіk. Place the oven rack on a 10 cm window from the top of the grill.

For 10 minutes before the rice is ready, salt the salmon, grate it with pepper and curry, put it in a mold, cover it with foil and put it on the grill, do not gild the docks.

Ready to serve fish with lime slices, hot rice and cabbage salad.

For the dietary program of the Mediterranean diet, you will forever forget not only about other diets, but also about your success with yoga.

Having lived a great number of different diets, a person wants to know early on, what a variant of eating, we’ll make the best of knowledge with a light bulk. And such a diet, without a hitch, has become the Mediterranean, as if called upon to gain health, to help lose weight, to take the necessary care of the trivaly hour. It cannot be called a diet, rather a brown diet, which may suit all people, including pregnant women and mothers who breastfeed.

The Mediterranean diet or Aphrodite's diet was enriched by a lot of string divas - Sophia Loren, Cindy Crawford, Penelope Cruz. The prices and riches of other celebrities look for their middle and bigger fates to be cold, thinned and happy, which is why they drink a normally balanced meal, as if the body is safe with the necessary elements and vitamins.

Pyramid of the Mediterranean diet, essence, rules of eating, advantages

Nasampered, next to mark that the Mediterranean diet was recognized by UNESCO cultural recession the whole region of the country, where Italy, Greece, Spain, Cyprus, Morocco, Croatia and Portugal have arrived. The national cuisine of these lands is based on the principles of the Mediterranean “pyramid”, which we will describe below.

Pyramid of eating at the Mediterranean Diet transfers the folding menu, based on the singing principle:

1. The basis of piramidi (products, like a leather day), stores bulgur, millet, rice and other cereals, as well as macaroni "paste" from boroshna vischogo gatunka, bread from whole grain (visivki, zhita). Cream garnishes are added to the diet with fruits and vegetables, as it is possible and necessary to season with olive oil. The diet also includes other sweets and snacks - natural peas, more and more, dried fruits. Obov'yazkove the introduction of sour-milk, dairy products and brown cheeses (goat, adigey).
2. In the middle of the pyramid, there are a lot of products, like a next day (ideally - a few times for a day). Before them, they brought the song of bird meat and sea ribey, chicken eggs, potatoes, whether they looked like brown malt (jamie, varennya, mousi, marshmallow, marmalade).
3. I complete the pyramid of red meat, as I recommend saving three times more than 4 times per month.

Selecting the products allowed by the pyramid, following obov'yazykovo in vazkovy calories and control portions, and you will not reach the results in losing weight.

Later, Bachimo, that the basis of eating is to become more povіlnі (folding in carbohydrates), and to instill cellular tissue and fruits. Porridge and vegetables become the basis of the skin portion, fruits should be eaten with 3 snacks a day. Vykorovyte korisna olive oil everywhere in salads, for toasting, soups, and also during the thermal processing of products. Whose product is found in the body brown fatty acids Omega-3 and Omega-6, normalize blood cholesterol levels, break down old slag deposits and fats. Also, the basis of the pyramid transfers calcium to the body through low-fat dairy and sour-milk products, siri. Їx in the diet may have but a few portions per day.

Products for diet are best bathed even fresh and cooked the same day. Vegetables and fruits should not be subjected to any heat treatment, cereals should be soaked in doba before cooking, meat and fish should be cooked, steamed and grilled.

Now let's talk about the correct balance of products during the diet hour. The diet consists of 5 meals, including 3 main meals and 2 snacks. Carbohydrates (the base of the pyramid) should be up to 50% of the total diet, fats (oil, peas, nasinnya) - no more than 30%, protein products - 20%.

Basic rules of the Mediterranean diet:

1. Roslinna їzha may be different, include as much as possible yellow and green vegetables, city greens. Nasampered, next choose vegetables and fruits of mass growth and more according to the season.
2. Replace whether culinary fats, olives, lard and dressings with olive oil (cold vіdzhim). Silently replace with natural seasonings, spices, herbs and lemon juice. Zukor introduce natural honey and brew.
3. The diet recommends the introduction of good red table wine for an hour of dinner that evening for 1 kelikha.
4. Obov'yazkovo p'emo maximum rіdini pіd hour of diet.
5. Even the bugs are active physically right, long walks, swimming, sports.
6. Snіdanki pіd hієti hієti dієti buti shіlnі і uglevodnі, and the axis of supper is light, white. Nothing can be done 3-4 years before bedtime - we can drink sik or a bottle of kefir.

Dietologists and doctors of the whole world praise the Mediterranean diet for many positive effects and advantages:

• The body contains a sufficient quantity of kharchovoy cells, vitamins, antioxidants, minerals and microelements;
• Diet reduces the risk of cardiovascular, oncological diseases;
• Helps to improve life and improve immunity;
• Suitable for all levels of obesity;
• Reduce the risk of advancing ailments: diabetes mellitus, breast cancer and rectum, hypertension, Alzheimer's disease, bronchitis and emphysema;
• Helps lower cholesterol levels;
• The menu is more varied, sitne, korisne and rational;
• Mediterranean cuisine in any restaurant;
• Helps to gradually lose weight without the possibility of stretch marks, cellulite and vaginitis (up to 2 kg per day)

Mediterranean diet: a set of products and a butt menu

In order to lose weight on your diet, it’s not enough just to trim the diet and follow all the rules. Chi is not a head umovoy diet є fast calorie content and proportion of portions. Below we suggest the butt of “gramming” of the main products (the prescribed doses for 1 dose cannot be changed):

• Garden greens and leafy green vegetables - 1 bottle;
• Thermally processed vegetables - ½ cl.;
• Cereals, pasta, other grain garnish - ½ sk.;
• Bobby - 1 fold;
• Low-fat milk, kefir, ryazhenka, yogurt - 200 ml;
• Potatoes in a boiled or steamed look - 1 cl.;
• Fruit - 1 pc.;
• Berries - 1 fold;
• Seafood - 1 bag;
• Chicken egg - 1 pc.;
• Quail eggs - 4-5 pcs.;
• Peas, nasinnya, nasinnya, dried fruits - up to 30 g;
• Meat, poultry, fish at the ready look - no more than 100 g.

Now let's talk about products, which are categorically defended during the hour of the Mediterranean diet:

• Kharchovy additives (strength, tsukor, preservatives, starch, pіdsolodzhuvаchі, pіdsilyuvachi relish, stabilizers, barvniki);
• Fast food and drinks;
• Tyutyun and alcohol (cream of red table wine);
• Creatures of oil and fat, other dressings, pidlivi, industrial sauces;
• Fatty dairy products, including cheese;
• Bread not from whole grains, licorice and other industrial spices and vicarious raspushuvachiv, chemical drіzhdzhіv, pіdsilyuvachі v relish, barvnikіv, fat, kremіv, olіy;
• Preservation, marinade;
• Industrial desserts (tsukerki, torti, tіstechka and others);
• Napoi (gas bath, cocoa);
• Piece porridge (processed Vіvsyanі plastіvtsі, soup on chemical milk thinly);
• Smoked meats, oily, lubricated hedgehog

Now put on a balanced Mediterranean diet for weight loss for 7 days. A snack is formed from allowed products (fruits, berries, fresh fruits, dried fruits, peas, a portion of seafood, yogurt, etc.). So we suggest drinking a large amount of water - up to 2 liters per day.

Monday

Snidaemo muesli, seasoned with natural homemade yogurt. Dodatkovo z'їdaєmo 1 apple and washed down with fresh juice;

For lunch, cook grilled vegetables with greens, give a portion of steamed sea ribey and drink kelikh of table wine;

Supper is made up of walnut salad with feta, 1 boiled egg. Wash down the grass green tea without additives.

Tuesday

On the snіdanok it was put whether it was porridge on the dog's milk, life or visіvkovy toast with a bow of syrah, green tea or herbal vіdvar;

Enjoyed with tomato soup with spinach, olive oil and an egg. On the other hand, we give a portion of boiled rice with mussels, washed down with wine.

Supper is made up of baked ribeye with lemon, herbs, syrup and colored cabbage (250 g). We drink green tea.

Wednesday

Snidaemo fruit salad, dressing with kefir and homemade yogurt. Washed down with natural herbal tea.

For dinner, there is pasta with seafood (200 g), seasoned with olive oil, as well as green vegetable salad. We drink wine.

For the evening, steamed veal with olives (200 g) is prepared, washed down with tea.

Thursday

A sandwich made of whiskey bread, boiled chicken and syrah is ready to eat. Also, for a walnut salad, dressings with olive oil. P'emo fruit fresh.

For obіd zapіkaєmo kіltsya squid with spices spicy herbs(200 g). So ready sea ​​salad with laminaria and carrots, washed down with wine.

For the evening we have a check of spices brown rice at a glance, 1 chicken egg. We drink German tea.

Friday

For a snack, we prepare an omelet from 2 eggs, dog milk, tomatoes and basil. We drink everything with herbal tea.

We eat pasta with syrah and shank (200 g), drink a standard cell of table wine.

For the evening, we’ll cook with vegetables (200 g), we’ll give a couple of skibochoks of low-fat syrah, washed down with juice.

Saturday

Snіdanok organizovuєmo s portions of piss sir from rodzinkami (150 g). Also, take 1 citrus and drink tea.

We're ready to go vegetable soup on the chicken fillet, light vegetable salad. We drink wine with a kelikh.

Evening today with steam sea fish with vegetables, washed down with juice.

week

Snidanok is made up of wholemeal bread and cheese, 2 eggs and herbal brew.

We eat stewed rice with vegetables and seafood, washed down with wine.

For supper warm salad with vegetables, syrup, sesame and indica fillet, dressings with olive oil. We drink green tea.

How to get out of the Mediterranean diet

As we have already said, the diet is not timchasova. Shvidshe, tse style of eating, a way of life, which can and should be followed as long as possible, in order to slay a lot of celebrities and bagatians of the Mediterranean region.

Well, you virishi turn to the stark for you eating after diet, then it’s right to get out of it. After the end of the diet, include green kava and oliya in the diet. Step by step, add butter to the porridge, add meat, start drinking crafts and cocoa. What to eat fruits and vegetables - just increase their quantity, you can turn into a diet of potato products. Deyaki dairy products in the diet can be replaced with bird meat. More saving of red meat up to 2-3 times per day or more.

Only in a month you can allow your own fat-smeared meat and alcohol, food additives for a clean look (strength, zukor), handicrafts of malt, which is already blamed for such a need.

Nedoliki that contraindication of diet

The diet is called the most popular and the most effective of all, it is respected by the rational and healthy system of eating, it is not enough for it:

1. Deyakі vіdznayut sufficiency dorozhnechu main produktіv - not skin sіm'ya allow yourself in abundance seafood, fish, vegetables and siri.
2. The coming moment is the stretching of the diet at the hour and the results are insignificant. For the first week you will spend no more than 2 kg, so do not win a diet for weight loss before an important entrance to the sea.
3. Not a lot of people are ready to move in food additives that red meat.
4. An allergy to non-standard products (algae, seafood, specific siri, fruits and vegetables) can be blamed.
5. You mustn't ruin the month, so you won't really control your portions.
6. Exchange of protein portions. If you love ribi chi meat, you can get three more than 100 rubles a day.

Also, diet may be contraindicated. The diet is to take revenge on the large number of kіlkіst kharchovoї kіtkovini, scho negatively signify on the camp of people with a virazka slug and gastritis. Therefore, it is not recommended to follow a diet for people with any kind of ailment of the SHKT and the sacicular ducts. Contraindications - and individual intolerance to the main products of the menu. It’s time for children to die for people with heart and vascular ailments, hypertension next to the surroundings of the homeland.

What a marvelous thing for a diet, it’s miraculous to come for women and mothers who breastfeed.