The world knows a huge number of different diets, aimed not only at achieving cherished kilograms, but also to preserve the health of our body. Everyone has the right to choose the appropriate balanced diet, offered by a particular diet.
The Mediterranean diet is recognized by nutritionists as one of the most useful. The beneficial effects of such a diet will not take long. It helps to reduce the amount of cholesterol in the blood, improve the work of the stomach. And importantly, it helps not only in losing weight, but also in the prevention of cardiac and oncological diseases.
The main principles of the Mediterranean diet
The main feature of the Mediterranean cuisine is the harmony between a balanced and healthy diet and enjoyment of delicious food. Dishes are not just a necessary source of calories for the body, but first of all it is a strong foundation for your health and happy longevity.
- It is recommended to take food taking into account the features of this diet. Cretans eat about three times a day at a certain time and in a relaxed atmosphere, not hurrying anywhere. They avoid excess calories that force the body to additional workload. The preference is only for fresh and natural products, which gives them land and sea.
- Afternoon rest is an integral part of such a diet. This contributes not only to better digestion of food, but also strengthens the nervous system, relieving stress. But do not forget the physical activity that should be a part of your daily life.
- Eat more fruits and vegetables, but do not forget about the benefits of cereals and legumes. They serve as a rich source of vitamins, minerals, vegetable proteins and fiber. Nutritionists advise to consume fruits and vegetables about 400-550g.per day, and half of this amount should be in raw form. Rocket salad( arugula), young spinach are rich in vitamins C and E and beta-carotene. Citrus fruits are good sources of phytonutrients that help reduce the amount of cholesterol. Garlic, which has antibacterial properties, contains substances that help in the prevention of cardiovascular diseases.
- Use olive oil. Fragrant oil is included in almost all dishes of Mediterranean cuisine, which guarantees the intake of the most optimal amount of polyunsaturated fatty acids in our body. As a result, the arteries and walls of the vessels are strengthened, the life expectancy and mental health of a person increase.
- Use fragrant herbs when preparing food. Mediterranean diet involves the use of fragrant spicy herbs, such as: oregano, parsley, basil, mint, tarragon, thyme. These seasonings will give your dish an unforgettable taste. In addition, they serve as the richest source of essential vitamins and trace elements. Greek cooks give their preference to thyme due to its miraculous antibacterial properties.
- Restrict meat consumption. Experts believe that the meat contains a lot of saturated fats, which clog up our body. In this regard, they recommend replacing meat several times a week with fish and seafood. Fish are known to have a low content of saturated fats and a lot of omega-3 fatty acids that are healthy for health.
- Drink a little red wine daily. Studies of scientists and nutritionists have shown that real red wine makes our blood vessels stronger, protects the heart, prolongs youth. Supporters of such a diet are invited to drink red wine every day at a meal. And men are allowed 200-280 ml.vina, and women are not more than 120-140 ml.
Thus, the Mediterranean diet is intended for those who plan to live long, while respecting the necessary aspects of a healthy lifestyle! The diet will teach you an unforgettable pleasure, being at the same time in harmony with nature. After all, the inhabitants of the Mediterranean coast are convinced that this is not only a diet, it is a real philosophy of life!