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mediterranean diet foods

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Diet and the Mediterranean diet. The best diet

The Mediterranean population is characterized by low rates of various chronic diseases such as heart disease and diabetes as a result of eating habits for healthy eating, which is considered to have the greatest impact on lower rates of chronic diseases and also reduced their weight healthily.

They followed the diet, Mediterranean diet, and is one of the best recipes in the world diet, which includes grains, beans, vegetables and fruits, this diet does not include eating a lot of meat while eating olive oil mainly in that it is an important source of fat for the body, and avoid saturated fats completely.

In this article I give you all useful system, the Mediterranean diet, I invite you to read the article and share your ideas and experiences in weight loss through your magazine.

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The Mediterranean diet

Adopt a diet and the Mediterranean diet to eat a large percentage of legumes and cereals, olive oil, fruits and vegetables, eat a moderate to large fish, eat a moderate proportion of dairy products, and low intake of meat, that is very rich in fiber and healthy fats for beneficial and colorful fruits and vegetables that are rich in antioxidants, so this system helps you lose weight with certainty at the same time without depriving your body of important nutrients.
Foods eaten in the diet:

1. eat small amounts of yogurt and cheese to contain calcium.

 2. whole grains and starches such as pasta, bread, rice, bulgur wheat and potatoes.

 3. steamed fish or grilled, which recommended several times a week, you can eat tuna or salmon or mackerel and fried fish.

 4. eat eggs several times a week, often broiled.

 5. red meat eaten once a week.

 6. eat at least half board vegetable each week.

 7. diversity in eating fresh fruits, legumes and vegetables, herbs and grains, these foods to reduce bad cholesterol in the body, which will lead in turn to fatty deposits or harmful in the arteries.

 8. nuts, contain a high proportion of fat as they returning walnuts, hazelnuts, almonds, and draw the non-alaksar of nuts and self-sufficiency to share one day.

 9. eat vegetables steamed or boiled without the high calorie additions.

 10. always use olive oil instead of butter or other oils, you can make a sauce for the pasta add hanging from olive oil, garlic, onion and tomato sauce spoon to dish pasta delicious and healthy.

 11. eat fresh fruit instead of sweets.

 12. coffee and tea but without sugar.



Foods that should not be addressed in this diet:

1. the food manufacturer.

 2. fried food in General.

 3. fast food.

 4. sugary drinks, such as diet and regular soft drinks and fresh juices are also manufactured.

 5. sausage and cream machine.

 6. the cakes and cookies and chocolate cake.

 7. processed meats with high calorie.


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