Mediterranean Diet Plan

The Mediterranean Diet Plan is :

The Mediterranean diet approximates heart-healthy nutrition and traditional cuisine style of parts from Algeria, Morocco, Tunisia and Egypt that surround the Mediterranean Sea. Although there is no specific program for the Mediterranean diet, you can easily find many recipes, meal planning, and food recommendations.A study of 1.5 million healthy adults demonstrated a reduced incidence of cancer, fewer deaths from cancer, and fewer cases of Parkinson's disease and Alzheimer's disease in people who followed the Mediterranean diet to people who are not compared to this diet . Researchers have concluded that the Mediterranean diet can help many of the major chronic diseases of our time.When you think about the Mediterranean diet as a pyramid, fruits, vegetables, cereals (especially whole grains), olive oil, beans, nuts, seeds, herbs and spices on the bottom, the widest part of the triangle. These foods form the basis of every meal. Seafood is the next stage, which is often eaten at least twice a week. Poultry, eggs, cheese and yogurt are second from the top, with moderate portions. And at the top of the triangle, the smallest space. Meat and sweets should be eaten less often than other foodsIf you follow the Mediterranean diet you eat mostly plant foods. Instead of eating large amounts of food that you eat small portions of fresh high quality food. The point is to eat slowly, enjoy your food and enjoy the experience.

What costs Mediterranean Diet?Here you will find all the information you need to follow the Mediterranean diet on the internet and in books. There are a number of commercial applications available that will give you additional information and support, but they are optional. You do not need to buy anything or to participate in a program for the Mediterranean diet.Eating the Mediterranean means eating smaller amounts of higher quality food. This may or may not affect the total price of your food.

What follows?Fruits and vegetables are one of the mainstays of the Mediterranean diet, with seven to ten servings per day. You do not have to buy your vegetables and vegetables in season, if you can.For protein, they rely heavily on fish, albacore preferably oily fish such as mackerel, lake trout, salmon, tuna and sardines, all rich in omega-3 fatty acids. Do not fry your fish. Chicken is good, but eat less of it than fish. You can eat a modest amount of products and unsalted nuts: almonds, cashews, pistachios, walnuts, natural peanut butter, almond butter or tahini (sesame paste). Dairy products with low fat content is permitted.If you eat red meat, choose, choose lean and limited to 12 to 16 grams per month. You can have as much unsweetened coffee and tea as you like.Instead of salt, use herbs and spices, vinegar, lemon juice and seasoning food. You can olive oil or canola oil instead of butter. Bread in olive oil instead of butter smeared with margarine or try diving. Olive oil is both delicious and an excellent source of monounsaturated fatty acids, which reduce (bad cholesterol) your level of LDL, thereby reducing the risk of heart disease and stroke helps. Extra virgin olive oil is the least processed olive oils and the highest amounts of antioxidants.Cultures of the Mediterranean enjoy wine with meals, and you can even in moderation, as long as it does not put themselves or others at risk. The recommended amounts are: no more than one drink per day for men over 65 years and for women and two glasses for men under 65 years.Do not cut the intake of fat, just use healthy fats like avocados and olive oil. Avoid processed and packaged foods as much as possible.Here's what you can eat in a day: Buckwheat pancakes with maple syrup and strawberries for breakfast, chickpea salad with onions and peppers and olives for lunch, whole grain crackers with hummus for a snack and chicken kabobs for dinner.The Mediterranean diet is not just about food, it's about lifestyle, too. So to exercise, relax at the level that is healthy for you and share your meals with friends and family.

Advantages:Studies confirm that the Mediterranean diet is a healthy, balanced diet that has the potential to prevent or remedy serious chronic diseases.The Mediterranean diet is a diet for life. It is easy to follow and the food is readily available. The diet does not cost anything more than the food. It includes exercise and other positive lifestyle choices.Vegetarians can easily use this diet. You can get a Mediterranean food and a variety of restaurants, so eating is not a problem.Olive oil may contribute to inflammation.

Concerns:The transition to the Mediterranean diet can for people who eat a lot of meat difficult.Olive oil is a healthy fat, but also large amounts of healthy fats can cause weight gain.

Is it for you?The Mediterranean diet has proven benefits and no significant risks for most people. It can be a good way for you to lose weight and start living a healthy lifestyle. Nevertheless, it is a good idea with your doctor before you talk to a new diet. Your doctor can assess whether the Mediterranean diet is to achieve a reasonable diet to your personal health and weight goals. And if you have questions or concerns while you are on diet, you can discuss with your doctor.