First of all, why should we start - it’s better to look at the principles of eating. Incorrect eating is indicated for the health and good-looking people. The Mediterranean diet allows not only to streamline the figure and saturate the body with brown tongues, but also trim the water under control.
Strongly bajannya lose weight can lead to reckless vchinkiv. Bazhayuchi otrimati mitteviy result, richly hto daetsya to zhorstko obezhennya kharchuvannya and vzhivaє preparations, yakі obіtsyat for kіlka dnіv pozvitit kіlkoh kіlogramіv. Only a smooth vraty vratka vratov without vikoristannya additional benefits in looking pіgulok can be safe for the body.
Diet - the same principle of eating, prompting on the minds of the singing products for the greed of others. You can be strict, like, for example, kefir (allowing the introduction of sour-milk and some other products), and not suvoroy. Most of the non-suvora diet was prompted for a feast of calorie and dietary intake (protein, fat, carbohydrates) during the day. The Mediterranean diet is the specialty of eating, which you can improve the body in a healthy form, and for the obviousness of the zayvikh kilograms, throw them off. Therefore, more and more women chirp, how to lose weight on a mediterranean diet.
The principle of the rules of the living system
There is no way to check the mittiev results. You can spend 1-2 kilos per day. The term "diet" means one type. The Mediterranean principle of eating is not necessarily taken as a diet. Tse zagalnі rules, dotrimuyuchis of which you can improve the body in tone. B The people of the Mediterranean diet are rich in variety, and fall to the palate of all without a blame.
The popularity of the diet nabula in the middle of the last century, if American dietitians got in the way in the wild. The skin of the Mediterranean region of the diet has its own food peculiarities.
The butt of the Mediterranean diet is unique. In the 20th century, occupied with the old principles of eating people in other countries, nutritionists have revealed a phenomenon. The French got used to a great deal of fat, white bread, bacon, syrup, alai, in line with the Americans, they were strings and may not suffer from heart disease. It appeared, all on the right at the balance of eating.
After the revelation of this cicada fact, nutritionists especially resolutely began to develop the principle of eating baggies in the Mediterranean.
Important! The Mediterranean diet is the only principle of eating in the world, recognized by UNESCO, as the historical lowlands of the low lands, in which and today the savage order of eating is saved.
Perevagi
At the thought of nutritionists, principles mediterranean diet eating has a number of positive sides:
- a rich menu with its own peculiarities in the skin region;
balanced eating; - changes in the contraction of the body, the usunennia of cellulite and lethargy of the skin;
prevention of Alzheimer's disease; - clean shkіra, mіtsnі nіgtі and healthy hair;
- you can sit on the mediterranean diet for vagrants, mothers, children, children and people of a frail age.
The diet may not be contraindicated. The only thing that can be profitable is the price of the product and the impossibility to throw off your speed. Prote terpinnya, dotrimannya principles of eating and a positive result is guaranteed.
Tsikavo!
The Mediterranean diet has taken root in Russia, and the recipes have been adapted for the taste of miraculous inhabitants.
What products can you eat?
The main principle of diet is dotrimannya piramidi kharchuvannya. The base (60%) is carbohydrates, the middle block (30%) is protein, the top is fat and simple carbohydrates (10%). Oh, let's see scho to enter the mediterranean diet.
Also, products can be classified according to the frequency of improvement:
- day (bread with biscuits, pasta, macaroni, cereals, olive oil, vegetables, fruits, yoghurts, siri);
- kіlka raz_v for the day (eggs, white meat, fish, seafood);
- a couple of times a month (salted, red meat).
Sliding apart fish and meat days, so as not to create a burden on the slug. Today it is necessary to grow a large number of fruits and vegetables.
What products can be eaten, and what about the fence? The best rule of diet is no obmezhenie. If you want wine - be kind, otherwise you can be yakkіsnim. Chi є bajannya z'isti licorice? You can cook at home and know exactly what the warehouse has natural ingredients. U s Mediterranean diet menu for the day and wonderfully balanced recipes, easy to prepare, and even more delicious!
Menu for weight loss
During the day, 5 meals were taken - 3 main meals and 2 snacks.
Zrazkove m mediterranean diet menu for skin day looking like an approaching rank:
Day 1:
- Snidanok. Oatmeal, a bunch of whole grain bread, tea;
- Reply. 200 g baked ribeye and steamed vegetables, kelih of wine;
- Supper. Salad from fresh vegetables, boiled seafood.
Day 2:
- Snidanok. Wheat porridge and baked apple, tea;
- Reply. Vegetable soup, vegetable salad (tomato and ogirkiv);
- Supper. Buckwheat, tomatoes, black and ribn cutlets.
Day 3:
- Snidanok. Muesli seasoned with natural yoghurt, a slice of bread and sir;
- Reply. Greek soup with tomatoes;
- Supper. Cutlets with turkey meat, vegetable stew.
Day 4:
- Snidanok. Stewing rice with vegetables, be it a fruit;
- Reply. Casserole with cauliflower, vegetable salad;
- Supper. Sirna zapіkanka, kelih of wine, sir.
Day 5:
- Snidanok. Omelet with tomatoes;
- Reply. Pasta with seafood, wine kelih;
- Supper. Steamed riba, vegetable salad.
Day 6:
- Snidanok. Sirna casserole with rodzinkami;
- Reply. Vegetable soup, sandwiches with cheese and avocado;
- Supper. Omelette with vegetables, kelih of wine.
Day 7:
- Snidanok. Muesli seasoned with natural yogurt; fruits;
- Reply. Risotto with shrimps;
- Supper. Rabbit meat, vegetable stew, pasta, kelikh wine.
As a snack, you can have fruits, vegetables, yogurts, peas and more.
Tsikavo! Diet allows you to instill the love of potatoes. However, the wines can be baked in the uniforms of the victorious oliy.
Straw Recipes
Mediterranean diet - recipes different passions, among some impersonal simple ones, cooked and incredibly savory.
Ovocheve risotto
Need:
- one great marrow ta eggplant;
- red pepper of medium rosemary;
- cibulin;
- rice (350 g);
- five liters of pure water;
- greenery;
- three cloves of the watchmaker;
- olive oil.
Cooking:
- Heat the oven up to 180 degrees.
- Brush the sheet with oil and put it on a new vegetable, cut into cubes.
- Leave a sheet at the oven for 20 quills.
- At this hour, 7 quills are simmered in a frying pan for a cibula and an hour.
- Add water to the new rice.
- When the water evaporates, boil the baked vegetables in the frying pan.
baked fish
Need:
- Fillet of sea ribeye;
- cheese with low fat content (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- bunch of crop
Cooking:
- Brush the leaf with oil and viklasty the ribi fillet.
- Mix lemon sik, kefir, crisp and strong and place on fish.
- Rub the sire on top on the dry third.
- After 20 minutes of cooking, the dish can be heated up to 180 degrees in the oven.
The Mediterranean diet for slimming promotes a varied menu that allows you to include your favorite foods in your diet.
Exchange
In the Mediterranean diet, the rules are directed to the health of the body with a burn. In order to lose weight effectively, it is necessary to take care of low products:
- gassing;
- fast food;
- tsukor and tsukrozaminniki;
- purchase malt with a large quantity of bread;
- non-alcoholic alcohol;
- buy ketchup, mayonnaise and other sauces.
Alcohol is allowed - only red dry wine of high quality. Rashta, especially beer and burner, do not bring crust to the body.
The inhabitants of the Mediterranean are rejoicing at stringency and enviable health. It is not surprising that the peculiarity of their eating is taken as the basis for the dietary reduction of the vagi. The mediterranean diet is balanced, it helps to relieve the congestion.
Ration, in the base - roslinna їzha that seafood, vіdrіznyаєєmasoj perevag:
- everything that is allowed is delicious;
- the diet is easy to tolerate;
- she will forget the old days;
- s її help you can get rid of the pathology of the heart and vessels;
- diet to serve as prevention of oncology;
- will reduce the risk of Alzheimer's disease and blood diabetes.
Unacceptable minuses
The Mediterranean diet is not relieved and short-lived:
- produce for her is expensive;
- the stench is to blame, be fresh, but you can be a problem;
- shvidkogo skhudnennya not vdas.
Basic principles of eating and product pyramid
The Mediterranean diet is impossible without rules:
- sit at the table 4 times on the doba;
- scrape, de viide, replace with spices;
- replace tsukru є honey, ale at the obzhezhenny obsyazі;
- give credit to Vershkov;
- cook on the grill, cook chi stew.
In the diet, the main ones are vicory products. Dietologists took them from the pyramid:
- On її pіdstavі znahodyatsya cereals. Tse z durum wheat, boiling coarse pomelo, cereals (bulgur, uncleaned rice). Їx їdyat today.
- The offensive layer of pyramids is vegetables (zucchini, all types of cabbage, tomatoes, cistern) and fruits (apples, pears, citrus fruits), as well as. І tsya їzha may be on the table today.
- The third ball is olive oil, syrah, fermented milk products. First to add to the zhu, de tse it is necessary. Sir is more low-fat, but more often yogurt or another fermented milk product.
- Closer to the top of the pyramid are seafood (mussels, squids and ing), birds, eggs. Fish up to 5-6 times per day, chicken, turkey - up to 4, dried fruits, fresh and peas are allowed daily, but offal. Eggs can be eaten up to 4 per day, potatoes of licorice - up to 3 servings in the same hour.
- At the top of the pyramid - pork, lamb, yalovichina. Їx you can win trochs more than 100 r at a time. For a month, drink 4 servings.
About the principles of the Mediterranean diet to marvel at this video:
What to include in the menu for the day
To help you live on a diet, think over a diet for 7 days.
- Monday. You can order 150 - 200 g of natural muesli with yogurt, apple, tea with honey. In the middle of the day, cook on the grill 100 g of tomatoes, 150 g of haddock. 300 g of assorted vegetables, 2 pieces of syrah, tea.
- Tuesday. Ranka meal - 100 g of milk porridge, bread with cheese,. Until obidu rob the salad of tomato and eggs with parsley, 100 g of rice. For the evening, grind 250 g of flounder from lettuce leaves, tea.
- Wednesday. For early cooking, prepare 150 g of assorted fruits with a spoonful of unsweetened yogurt, 200 ml of juice. A day - 100 g of spaghetti with seafood, stalks of ogurt salad. In the evening, 250 g of turkeys are mixed with olives.
- Thursday. For snacks - 2 toasts with meat, 100 g of salad with six vegetables, tea. 100 sea cabbage, 200 g squid are cooked before dinner. For the evening, 200 g of rice with spices and greens, a cup of tea is enough.
- Friday. Vranci have an omelet (2 eggs) with tomato, olives, tea. Before lunch, prepare 100 g of pasta and 80 g of syrup. For the evening - 100 g of boiled kvass, steaks and stewed vegetables, herbal tea.
- Saturday. The first to eat are plastics with milk or juice, citrus fruits, shmachok syrah. Before dinner, 200 g of gazpacho, 100 g of assorted mussels, combs, squids are prepared. For the evening - 200 g of steamed saffron cod, 100 g of common vegetables, tea.
- week. For snacks - 2 hard-boiled eggs, a scoop of bread and cheese, tea. For cooking, add 200 g seaweed with spices, 200 g rice. In the evenings, prepare 100 g of stewed zucchini and chicken fillets, tea.
Principles of the Mediterranean Diet Today, you should have 1 snack, for a new one, take 1 fruit, a bunch of peas, 200 ml of kefir or yogurt. In offense, it is allowed to drink a cell of dry pure wine.
Tasty recipes for skin day
Diet to learn how to prepare the right restaurants. There were few components, but the process is clumsy.
Gazpacho
For cold Italian season you need:
The components are cut and adjusted by the blender. Let's put an estimate at the sumish, strong that oil.
Vegetables with pesto sauce
It is necessary to take:
- 250 g Chinese radish;
- 250 g carrots;
- 2 cibulin;
- 200 g;
- 2 tbsp. l. vegetable or chicken broth;
- butter.
Ingredients are cooked and cooked in broth.
For the sauce take:
- 50 g each of cedar peas, basil, olive oil;
- 20 g crushed teapot;
- 100 g grated parmesan.
The components are mixed in the blender.
Before cooking earlier, the vegetables should be chopped for a couple of garnishes from 120 g of zucchini, the same amount of kvass and 60 g of tomatoes. Put Yogo near the broth and pour over the sauce.
Minestron
Soup is prepared from:
- 0.5 cibulini;
- 1 stalk of celery;
- 50 g spinach;
- 1 carrot;
- 2 tomatoes;
- 120 g cabbage;
- 1 potato, squash and aubergine stalks;
- 40 g green peas;
- 1 chastochki chasnik;
- 1 chili pepper;
- 1 liter cow broth.
Carrots, cabbage, selera and cibula are sauteed in olive oil. At the dishes, add the components that are left out, and part of the broth. Then we put basil, sil. The soup is prepared for 50 hvilin|minutes|, topping up the broth.
Nutrition regime
At the hour of the diet, it is necessary to drink 8 bottles of water for doba. You cannot replace it with juices, compotes and licorice soda. Motherland is needed for cleansing the body, stimulating exchange processes.
Real effect
For a day on the Mediterranean diet, you can get rid of 4 - 5 kg of fat. I will lose weight without depression, I will lose weight and become hairy. It is permissible to take this method of eating up to 14 days.
The Mediterranean diet helps to improve the shape of Penelope Cruz and Sophia Loren. Їх stringkіst - enough pіdstava to trust tsomu way of eating. And the greed for the wealthy becomes a drive to get rid of yoga and after losing weight, just for the sake of health.
Korisne video
About the Mediterranean diet to marvel at this video:
The Mediterranean scheme of eating for the sake of zayvoї vaga is more than just a diet, the main way of life, pritamanny sacks of the Mediterranean. The world has a lot of myths about the correct, healthy for the body, diet of eating. Dietologists gradually develop all the new schemes, and cooks - eat the menu of eating for a month and a day according to the rules of new diets.
However, as it seems, the result of the diet is to lie in the midst of rich individual factors of a healthy person, genetic strength to a set of vag and efficiency of the robotic organs of the herbal system.
What is the essence of such a diet?
60% of the diet is added: fruits, vegetables and foldable carbohydrates, 30 cents - a portion of growing fats (olive olive), 10 cents - squirrels (seafood, fish, fresh meat, syrah).
The process of losing weight is due to low fattening of unnatural food, which avenges starch, fatty, boron, malt and gaseous drinks.
The Mediterranean diet is especially welcome for the sea diet. But for residents of the city, there are no problems with diet, even if shops show the diversity of natural products.
Mediterranean diet. Menu for the day, you can find recipes in our article
In order to evaluate the result of a balanced diet of the inhabitants of Italy, Spain and France, it is not necessary to conduct additional studies.
The statistics are about those that the Mediterranean diet of eating positively affects the body as a whole, as an effective prevention of various illnesses, and more severely - it is positively signified on the stringiness of the figure and the growth of m'yaziv.
Tsіkavy fact! Pretreatment of the Mediterranean diet cannot be contra-indicated. Blame it on an allergic reaction to the song ingredient or medical fence through infection of the organs of the gastrointestinal tract.
The principles of pre-diet diet include 3 key points:
- select the correct (permissible) products for forming the menu;
- accept zhu at the singing hour;
- go in for sports to activate metabolism and energy hunger.
The main advantage of this type of eating is the great variety of herbs. On the vіdmіnu vіd zhorstnyh monodієt, the diet of the Mediterranean includes a rich variety of products, and the body is not sensitive to "dietary" stress.
Eat fresh vegetables and fruits, meat, legumes and dairy products to remove the necessary vitamins and minerals. It is impossible to guess that everything is easily adapted for the Russian population, from the Caucasus to Siberia.
The rules of the mediterranean diet
- Eat your vegetables today. Fresh, cooked, stewed - more brown. Save potatoes to a minimum. Eat more cabbage, tomatoes, peppers, eggplants, olives. Until the speech, nutritionists affirm that olives and olives will speed up the exchange of speeches.
- Seafood and riba are more brown, but riba can be of low-fat varieties. Choose a dietary cooking method: boiled or baked fish and seafood.
- Every day try to live 1-2 jars of a fermented milk product. Tse mozhe buti kefir chi yogurt. The stench will saturate the smaller intestines and speed up metabolism. In addition, sour-milk products contain calcium, which helps to thicken the brushes.
- Folding in carbohydrates, eat less for a snack. Tse buckwheat, rice, bread from wholemeal flour, macaroni. Folding carbohydrates help to recharge with energy from the wound and all day, and the wounds from the wound do not catch up with the eyeballs.
- Olive oliya - tse fat, which you do not stroke! Dress salads with olive oil. Look at mayonnaise and sour cream.
- Mediterranean inhabitants love Siri. Give priority to low-fat varieties.
- M'yaso is an important component of life. Steam the meat or boil it.
Replace malt with fruits. Protective ale with bananas. The stench is more caloric.
Zukor replace with honey. - Try to include in your diet potatoes, syrah, white wine, malt, alcohol, soda. You can only afford a little bit of pure white wine.
Corresponding power of diet for health and such results can be achieved
Head food: what is the melancholy of the Mediterranean cuisine, what results can be assessed? The balanced menu is based on regular cultivation of fresh greens, seasonal vegetables and fruits, grain crops, and meat. The brown microelements, which can be removed, are more low enough for maintaining the health and practicality of all systems of the body. 
Obviously, to medical consequences, the melancholy of the menu of such a diet of eating is manifested in the attack:
- normalization of arterial pressure, rhubarb tsukru;
- usunennya nabryalosі and stabilizatsiya roboti nirok;
- the advancement of good and evil new creations;
- prevention of the development of ailments of the judge that heart;
- zmіtsnennya imunnoї system;
- correct that stable robot ShKT.
The rest point is one of the key ones. How do highly qualified dietitians stand firm, normalization of the robotic herbal system is an important warehouse for the hour of weight loss. The very cleansing begins, whether the system of living is correct. Too bad someone turns on this stage, wondering widely that the diet was chosen not to bring results.
Dorimuyuchis sredzemnomorskoy ї kuhnі, descent vaga poserіgaєtsya already for the second time. Moreover, you can’t lose weight on a sharp diet, spend a kilogram, “correctly losing weight” - more ryatuvannya in the face of a woman’s protyazh all diet.
Harvested products
It is easy to distinguish between “correct” and “incorrect” foodstuffs, even if the Mediterranean cuisine is more diverse, but there are also low-quality foodstuffs, such as there are many.
| Fences and obmezhennya in the menu of the Mediterranean diet | |
| harrowed | Allowed for interchanges |
| Vershkov oil | Game: trichi for the day |
| Pork | Lamb, yalovichina, lamb meat: 1 time per week |
| Zukor, confectionery | Strength |
| Siri with a high volume mixed with fat | Licorice juices |
| Fast food, vipіchka, white beetroot | Grapes, bananas - in a large quantity |
| Liquorice soda | |
| Refined fat and zucru | |
| Whole milk | |
Healthy mediterranean diet menu for the day
When folding a low-calorie diet, yoga should be maximally morbid. Living in different products, the body will take the maximum amount of vitamins, the nervous system will be strengthened, and the intake of the intake of ingredients will pass unnoticed.
Tsіkavy fact! The order of the straws is allowed to be changed, the smut to finish 3 rules: in carbohydrates before the meal, proteins - after the meal, the main dish - in the meal. Vegetables are allowed at any time to finish, but the last one is not guilty of overweighting 1 kg.
| Snidanok | Obid | Supper | |
| Day #1 | two sandwiches with tsibuleya, salted cider and sardines | seafood soup with vegetables | walnut salad with kvassole, celery, olives and chopped greens |
| Day #2 | two sandwiches with shank, low-fat yogurt chi kefir. | rice, salmon in sour cream sauce with chopped greens. | tomato soup with smeared slices of bread and fresh herbs. |
| Day #3 | muesli with peas and fruits (dried fruits). | grilled vegetables (red and green bell peppers, zucchini, eggplant). | cooked shrimp, toast or cheese sandwich. |
| Day #4 | sandwiches with mozzarella cheese and fresh tomato, banana or kiv, fresh carrot sik. | pasta with lamb meat, stewed with vegetables (bulgarian pepper and zucchini). | vegetable salad with olive oil (radishes, pickled gherkins, red and green licorice peppers, olives, tomatoes, cibula). |
| Day #5 | fruits (papaya, dinya, pineapple, banana, kiwi). | stewed vegetables with mozzarella, seasoned with nutmeg. | shrimp salad and avocado. |
| Day #6 | sandwich with shank, rice bread made with low-fat butter. | light vegetable soup with chicken broth. | cutlets with ribi, boiled greek groats, cherry tomatoes. |
| Day #7 | sandwiches with salami, slices of licorice Bulgarian pepper, and a leaf of lettuce. | risotto with shrimps. | baked chicken meat with fresh vegetable salad and feta cheese. |
Every month or every month, the menu of the Mediterranean diet does not transfer until the end of the day. Recipes for a snack (lunch and noon) are due to the addition of light strains: fruits, vegetables, healing drinks.
Dietologists recommend living with fresh fruits, natural yogurt and low-fat kefir. The skin of the reception is guilty of buti at the song hour, tse guarantee of the correct robotic herbal system. 
The priority drinks are water, which is filtered, natural juices. Kava, green or black tea is drunk without zucru, 3-4 dishes per day are possible. Dry wine is recommended until midnight, more than 100-150 ml daily.
Malt is allowed once per day, dried fruits, honey, homemade brew or desserts, for example, jelly, mousse, smoothies are added to them. It is better to use the sap on fresh fruits, but it’s better to live in a home-cooked whole-house oven without any care.
Important to know! Even though the menu looks a bit exotic these days, the Mediterranean Diet recipes can be adapted. It is allowed to replace the main dishes with porridge, pasta with coarse pomelo, vegetable stews.
Herb recipes for the Mediterranean diet
When preparing the first or other herbs, always add olive oil, rather choose cold oil. Kіlkіst yogo may be peaceful.
The menu of the diet of the Mediterranean can be made up of products of natural cuisine.
The diet includes all types of food: first, friend, desserts. More conveniently for cooking - tse supi and side dishes, especially, as the stench is included as a regular dish of this month's diet menu program.
Desserts, sing, fruit (dried fruits), yogurt, dietary homemade brew, adapted to the diet of eating.
Soup Ministrone
Main ingredients for soup:
All the vegetables are smeared on the olive oil near the pan, adding spices. The broth is added to the kіlka once in portions and to cook the soup with a stretch of 50 hvilin.
Ovocheve risotto
Main ingredients:
All vegetables are cut into small cubes, placed on a sheet covered with a sheet and placed at the oven for 15-20 minutes. Stew qibula with a teapot in a frying pan with high walls, add rice, and then broth, and simmer for another 15-20 minutes (the water is to be steamed and swept in). Baked vegetables are shifted to a frying pan with rice and mixed.
baked fish
Main ingredients:
Fillet of sea ribi is placed on a sheet, oiled. Mix lemon sik, kefir, greens and strength, sumish, what came out, put ribi on the meat. The upper ball is the third sir. Prepared for 15-20 minutes in the oven, at a temperature of 180°C.
Vegetable salad with avocado and shrimp
Main salad ingredients:
Traditional dressing - olive oil, season the salad with basil, cilantro, lemon juice and pepper.
Shrimps are cleaned, the trochs are salted and greased on an olive oil from the sides. Avocados are cut into slices, cubes or cubes, sprinkled with lemon juice. Leafing lettuce put on a plate, spread a sliced avocado to the beast. Let's sweat a bowl of shrimp.
Tomati-cheri are cut into chotiri parts and put on the beast. Fresh basil and cilantro should be chopped, pepper and strength - for relish.
Rules for exiting diet
Irrespective of those who are given the program of eating not on a diet, as it is necessary to take care of it, the transition to the primary eating is due to proper organization. It is not recommended to turn sharply until the large number of tsukru are implanted, fatty meat, potatoes and alcohol. 
When you go out of a diet, step by step introduce into your daily diet the primary herbs, often cook red meat, add potatoes to the sheep's herbs. At porridge, you can add butter to the giblets, and at the first day, you can get a minimum amount of oil. Also, fruits and vegetables are grown more often, bananas and grapes are often used.
Completion of the diet trivatime 4 tyzhn, for the whole hour the organism is step by step re-awakening. Just before the hour to switch to fat zhu, it is not included in the breakdown of the schooner or a stove.
The first step is to start before changing the eating system and spend 2-3 days of promotion. For whom we do not need to be obov'yazkovo starvation, we replace the primary herbs with stewed chi with fresh vegetables, drink kefir, carrot juice. Then you can change the diet, after a few days of promotional days, the transition will be unremembered.
The main pardons are quiet, who is worse and how they are gone
The key pardons of the diet are in the wrong mind, which products are allowed, and those in the recipes for the week are not guilty. The diet allows you to enter into the menu bread, pasta, and ale stench not guilty but made from white flour.
Regular intake of olive oil can become a great problem when you lose weight on the Mediterranean diet, even if there is a large amount of "non-brown" calories. 
As nutritionists say, "healthy and active people, a small portion of olive oil does not go bad." A sedentary way of life, or an aggravation of the growing fat of the building of light, the entire result to a minimum.
Zrivi is one of the biggest pardons of any diet. Shards of the Mediterranean cuisine are varied, the daytime vision of that one-time change does not override the usual applications of susilla. It is enough to spend 1-2 days of rozvantazhuvalny and turn around to the correct program of eating.
In order to save the sights, carefully plan the menu, properly balance the diet, ensure the full supply of the body with brown microelements.
Thoughts of doctors, nutritionists about the Mediterranean diet
Fahіvtsі vvazhayut that the Mediterranean diet can be insured to the standard version of eating a healthy person. 
Properly fold the menu for the day, month, or longer period of the hour, with recipes for brown herbs for health, that regularly engaged in sports, guarantee the normal work of the etching organs, the maximum assimilation of brown speeches to the zavdyaka to the strengthened metabolism and the state of the people without the squeaky sounds.
The program advances the development of various illnesses and heals the body as a whole. Lowering equal to cholesterol, normalization of the pressure and the work of the SHKT will help to completely overdo it, perfectly allowing you to go in for sports more often, or to make yoga in your way of life.
This system of eating is not allowed to be cold for a century, it is allowed for an hour of vagity and lactation.
An important aspect is physical commitment, obov'yazkovі for dotrimanya Mediterranean diet. An active way of life keeps the whole organism in good shape, sprinkles the correct robotic herbal system, positively influences the cardiovascular system.
It is not obligatory to go in for sports professionally, the standard minimum is a good charge in the early evening. And the Mediterranean diet is simple, acceptable, and even effective at the same time!
Mediterranean diet. Menu for the day, recipes in this short video:
Mediterranean diet menu for the day:
In the rest of the Mediterranean diet, that 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 - rich in richness, lower typical Western diet - and also low in natural fats. 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 formed by such food products as bread, cereals, pasta, 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 grub products are included in 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, like that, almonds, hairs of peas and cashew peas 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.
Yogurt and Sir є 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.
Mediterranean diet
є mode of eating, which is made up of a large number of fresh vegetables, fruits, seafood and other healthy and corian їzhі. The essence of the diet is vines with a diet of eating a number of non-honest-ven-them products and molding such a food basket-zi-ni, somehow, to-paradise, to provide an organism in the correct proportions with proteins, fat-ra-mi and coal-le-vo-yes-mi, and all the necessary micro-ro-nut-ri-en-ta-mi. Like si-te-ma pi-ta-nia of the mid-di-earth-but-sea diet was fixed in the middle of the twentieth century by Ansel and Margaret Casey. Von ve-de-li-li tra-di-cion-ny diet of eating for residents of the middle-di-earth-but-sea and for-fik-si-ro-va-li yogo blah-go-receiving infusion I’m healthy, which in the future confirmed the number of achievements, the data of which will be brought lower.
The Mediterranean diet can be eaten for weight loss, but for which it is necessary to correct the diet. So, the dietary diet menu is ab-co-lut-not vi-key-chennya z ra-tsio-on a number of simple carbohydrates, living it is easier to eat, but it does not mean that it is not possible to gain such a ka-lo-rіy-nіst, someone will be deposited at the look of the fat cell. Schob, for-well-children, with de-sya urіzati kіlkіst in carbohydrates, to be able to zbіlshuvati dvi-ga-tel-well, active and, in general, according to the laws of physiology of the medium-di-earth-but-mors -something ni-ta-nya will not save you! Ale, sos-ta-viv diet of these products, yak transferring the menu of diet, action-st-vi-tel-but you can reduce the risk of vinic-but-ve-nya of the heart-court and ra-to-vih for- more-le-va-ny, sho on this day-nyash-ny day is more like ak-tu-al-but.
The essence of diet
Product Yakіstі: the middle-earth-but-sea diet is transmitted through the life of even yak_snih produktіv, zchim, vlasne, and poov'yazanі її miraculous effects. I, in general, go-in-rya, this point is its own to-ka-for-tel-st-vom without-po-lez-nos-ty system of eating. On the right, in what is in Western Europe, and especially in the middle of the Earth, the soil is fertile. For example, for the tribute of additional evidence of Dmitry Oleksiyovich Khit-ro-va “Especially-ben-nos-ty іs-to-ri-chesh way of Russia in the concept of L.V. Milova ”so-ver-shen-but clearly in-for-but, that in Europe the indicator of CAM is dozens of times more, lower in Russia. Like in Pivdni France CAM 20-30, then in Russia, for the records of the monasteries of 16-18 centuries, CAM 1-3. Tse means that in France, having planted a box of grain, a peasant took off 20-30 bark crops, and in Russia 1-3 measles. .
Such a low yield did not allow the vivilnity of the villagers from the rural state, pro-іz-vіsti ur-ba-nі-za-tsіyu on-se-le-nya i, like a legacy, in-dus-tria-lі-for-tsіyu. I, in a flash, just from the point of trying-le-my steel-to-well-fox re-in-lu-tsio-ne-ri in 1917, if it turned out that in the country there was a change in communism, in fact, there is no proletariat. The first solution to the problem was the collection, organization of collective hospitals and the destruction of the division of labor in the agricultural state. -ve, oskіlki tse virіshuvalo problem іn-dus-tria-lі-za-tsії. On the right, in the fact that the number of gentlemen can afford to buy a tractor, but the villager does not have it. Axis and in-lu-cha-moose, with the help of collective-ti-vі-for-tsії they created a slow-moving industrial production and in-God-yes-whether people rural state. Ale us in this way, in-te-re-su-et, not a few questions of eco-but-mі-cheskoї іstorії Rosії, sіlki danny fact, yak pіd-verdzhennya tho, scho products are eating, yakі mi їmo , less quality-of-ven-nі, lower in the middle-terrestrial-marine region, oskіlki low yield one filthy soil.
Moreover, according to the FDA, the number of products of micro-ro-nut-rі-en-ta-mi for the remaining 100 years has decreased dozens of times. I, zagalom, whole logically, in a kіl-ku on-se-le-nya The earth significantly increased і, apparently, ґrunt-vu became ex-operation-ty-ro-vati on-mno-go in-ten -siv-not. And, as if you are talking about the agricultural-state vein of industry, if the creatures grow massively, trying to reduce vitreous, and vegetables and fruits are trying to grow the most stable varieties, then it’s easy to talk about the quality of their products. Axis and go out, so you don’t ve-ra-shchi-vaєte pro-duk-ti sa-mi, moreover, on such a land, as if washing a mountain river, then it’s unlikely that you can say “ho-ro-shi” bu-dut zastavnі z timi, yakі obes-pe-chi-whether more vi-so-riven zdorov'ya to the inhabitants of the middle-earth-but-sea, for-fik-si-ro-van-niy An-se -scrap and Mar-ga-ret Cases. Ale, Tim is not less, such a diet of eating will be better than fast-fu-yes with so-sis-ka-mi, that’s why it’s so-so varto!
Eating products: in Persian black, the price of bagata is a lot of vegetables and fruits, which provide the body with vitamins, minerals and cells; in a different way, the replacement of oils with olive oil, which reduces the ability of trans fats to enter the body; in a third way, obov'yazkove vzhivannya in їzhu mo-re-pro-duk-tіv i ribi 2-3 times in non-de-lu; on Thursday-quiet, re-ko-men-du-et-sya є a lot of different mountains, moreover, Jo-el Fur-man is the same cre-ti-ko-val in-pu-lyar-ni brochures in the middle -di-earth-but-marine di-e-ti for those who stink about the main respect for the olive oil, wanting to be the main source of fat in the mid-terrestrial-marine system of life peas themselves; in-p'yate, re-ko-men-du-et-sya og-ra-nі-chiti spozhivannya meat, especially pork, yalovichini and lamb, vіd-yes-va before-poch-te-nya bird - tse, tobto. eat a bird a couple of times a day, and an important meat once for 1-2 is not de-li; in stostih, re-ko-men-du-et-sya є non-fat-ni dairy products, moreover, obligatory-for-tel-but on-tu-ral-ni; and in somih, for a meal, it is recommended to drink a cell of pure wine;
Follow up: if you store your diet of eating from the products described above, then it’s possible to “before-bath” “Dietary patterns and the risk of major lar events in a global study of high-risk patients with stable co-ro-na-ry heart disease”, published in the European Heart Journal, and followed by Miguel Mar-ti-ne-za-Gon-za-le-sa z uni-ver-si-te-ta Na-var- ra in Pamplona, you can significantly reduce the risk of development of ser-dech-no-marine and cancerous diseases, by approximately 30% and 25% co-veter-st-ven-but. Not a single investigation, they were carried out in a great number of years, and all of them, as we know, showed in-lo-zhi-tel-well di-na-mі-ku, which is not surprising. Moreover, it didn’t seem necessary to prove that the natural products of eating, grown on native soil, are syn-te-ty-ches-kih-so-si-juice?
Visnovok: middle-earth-but-sea diet is uniquely pracciu, oscilki yakіsnі produkty zavzhda zavzhda in a healthier way, lower syn-ti-ti-cheskі analogues with barvniks and trans-fats, but a little bit of understanding, what is not enough to eat just a good meal , importantly її є correctly, that girls are recommended to learn about tsієyu statyu, and to the people tsієyu . In the rest, we can only encourage you to have a good and rich life, more accepting emotions, good speeches and products, so that we can be healthy and better, better, be sick and sick!