How to reduce appetite?

Few people are aware of the differences between hunger and appetite. Distinguish between these two phenomena turns out to be a bit problematic, however, is particularly important for the prevention of overweight and obesity. Once we understand the difference between hunger and appetite, you may want to learn to deal with of the latter. Without a doubt it will bring a lot of benefits for the body. Learn how to learn to fight with the longings and what to do to accompany us as infrequently as possible.

reduce appetite

What is hunger?

Hunger, otherwise known as the craving, is a physiological feeling that arises in the brain, and more specifically in the part called the hypothalamus. For the feeling of hunger is the responsibility of the hormone ghrelin. The feeling of hunger occurs when in the body decreases the concentration of one of the nutrients, namely protein, fats, carbohydrates, vitamins or minerals.

The emergence of feelings of hunger means that the digestive system is the right amount of enzymes that are ready for acceptance, processing, and distribution of new nutrients to the cells. If there is a disorder of secretion of ghrelin, is very likely an instance of overweight, and even obesity. This hormone may activate the feeling of hunger, then ill feel constant hunger.

What is also particularly important, starvation is not a suitable method to get rid of the extra pounds. A starvation diet, it is true, causes weight loss, but also slows down the metabolism. I was starving the body begins to reach for energy stocks, and eventually consumes them until the end, which in the longer term, adversely affect the body, and can even lead to death.

What is your appetite?

Appetite is a sudden desire to eat the product. It can also be called “the taste of something” or. Its formation is not linked to any physiological needs, however, is conditional on psychologically. This is what the appetite is responsible for consuming food when the body does not need it.

There are many factors that can affect the appearance and increase in appetite, for example. smell appetizing-looking dish, a desire to suppress negative emotions or simple boredom. No matter what causes it, it is because of yielding him the body pushes the extra calories as fat.

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How to distinguish hunger from the appetite?

In the prevention of obesity and overweight, particularly important is the ability to distinguish hunger from the appetite. Unfortunately, this is extremely problematic. The easiest way to learn by observation of the body and an analysis of their own behavior.

However, there are some differences between hunger and appetite, here are a few:

  • Starvation usually occurs about 2 – 3 hours after a meal, while the appetite is suddenly occurring, even a few minutes after ingestion,
  • Hunger can tease us for a prolonged period, we do not feel forced to eat immediately, but the appetite demands a rapid satisfaction,
  • What is particularly important, the hunger does not get us suddenly, but gradually grows, and the appetite on the contrary,
  • Hunger manifests as visible physical symptoms such as gurgling in the abdomen, intestinal cramps, malaise or irritability. These symptoms disappear immediately after eating and in addition there is a feeling of satisfaction and calm,
  • The feeling of hunger may be the result of a hormone disorder,
  • The appetite usually affects the selected product, mainly sweet, salty or oily, usually also unhealthy,
  • The appetite for the product is usually influenced by odor or, for example, by We see someone eating or hear somebody talking about food,
  • Appetite is very often the result of mood disorders or depression,

The appetite does not give physical symptoms and does not disappear despite the feeling of satiety, and after its satisfaction, we often feel “przejedzeni” and embraces US guilt.

It is worth learning to differentiate hunger from the usual appetite for the product. This is particularly helpful in preventing overweight and obesity, which unfortunately are becoming more common and lead to many health complications.

Easy ways to reduce appetite

Even if we manage to distinguish hunger from appetite, unfortunately very difficult to refrain from meet this second phenomenon. However, there are a few simple ways that may prove helpful in the fight against unwanted bingeing, here are a few of them:

  • try to choose products with low and medium glycemic index (> 70), mostly raw vegetables, unprocessed fruit, wholegrain cereals,
  • pay attention to the basis of the diet consisted of fruit and vegetables,
  • avoid products containing a large amount of additives such as preservatives, sweeteners, impeller conditioners and colouring agents,
  • Choose foods with a high content of fibre, which fills our stomach and provides a feeling of satiety for longer. Consume a minimum of 25 g of fiber per day,
  • reach when products such as onions, garlic, Bran, peas or beans, because they are an excellent source of zinc, which helps fight cravings for sweets,
  • particularly relevant are also rich in chromium, such as pears, dates, broccoli, egg yolks, beef or lamb, chrome corresponds to in fact be correct blood glucose levels, which prevents sudden seizures Wolf appetite,
  • When you get a taste for something sweet, instead of chocolate, grab a healthy fruit. Unfortunately, many people, especially women before menstruation or menstruation, can not cope with this temptation, then it is worth to reach for three cubes of bitter chocolate (minimum 70% cocoa), it should not impair our silhouette,
  • If you already need to get a snack during the day, try to choose the healthiest products, for example. Homemade bar Oatmeal Instead of a shop chocolate candy bar,
  • Eat on small plates, then you will feel satiety faster, because we also eat your eyes. Meals on small plates appear larger than those eaten on large,
  • Learn to eat slowly, carefully przeżuwaj every bite,
  • Before you decide to good measure, wait 10 to 15 minutes, as you may find yourself already. This is because the brain gets information about the ingestion of food with a significant delay,
  • There drink plenty of water between each meal. Reach for it even if you do not feel thirsty, small sips drink a minimum of 1.5 litres of water a day, while the body is more sweating, ie. During physical exertion or in the summer, a minimum of 2 litres of water per day,
  • Do not make purchases when you are teasing you feelings of hunger, you probably yourself missed noticed that when you go shopping with an empty belly, you are buying much more food that you do not necessarily need,
  • The appetite comes mainly when we get bored. When watching TV or sitting idly on the couch, in our head is born a desire to find some interesting activities, so we often choose to go to the kitchen, to take something hands. In this case, it is worth to deal with something else, eg. Go out for a walk, meet with friends, and even play cards, if to take your hands,
  • Avoid stressful situations because it has been proven that feelings of stress cause lowering serotonin levels, ie. The hormone of happiness, and its lack of trying to compensate for the snacking,
  • In emergencies, it is worthwhile to consult a psychologist or nutritionist who will help us find other ways to combat eating.

Tuna in weight loss diet

Tuna for slimming is a very popular Fish. is relatively cheap. And can be administered in a number of ways. Eat alone or for Lunch. Or as a component of vegetable salads. And even Fruity.

In our country, the canned tuna is particularly popular. That has little Calories. It is mostly sold in Gravy. Without any additional Sauces. It has a delicate taste. And you can eat it yourself. or add to SALADS.

Tuna in weight loss dietWhy Tuna for weight loss?

Because it contains quite a few proteins. That supports weight loss. By the way see the entry: booster slimming. Protein increases the feeling of Satiety. In addition, the protein allows the body to burn more calories.

Tuna for slimming contains quite a few proteins. In addition, it contains quite a few Omega 3 acids. necessary for the proper functioning of the heart and the circulation system. In addition, a diet rich in omega 3 fatty acids speeds up weight loss. of course, canned tuna has less nutritional properties. than the same fresh Fish. however, geographical location does not allow us to eat fresh tuna. Tuna for slimming is one of the most consumed fish in the WORLD.

On average, tuna for slimming supplies approximately 100 kcal per 100 Gram. of which 21 gram is a protein. Less than Gram is fat. As you can see tuna for slimming is a very dietary fish.

Much is speculated about the mercury content in Tuna. It is difficult to tell if the tuna actually contains harmful mercury. Because the tuna is available in Stores. Is Examined. and Approved. So it should be completely harmless. After all, it is assumed that it is safe to consume 280 grams of tuna per week. In contrast, pregnant women can eat less than half of Them. Or about 140 grams of Tuna. Per Week.

Interestingly there are even a few varieties of Tuna. Adult tuna can weigh more than 700 kg! Tuna is often served in the form of Sushi. At the time of dieting it is best to eat tuna for slimming in gravy. The same fish in oil is already more caloric. And during weight loss it is better not to eat it.

Tuna for slimming contains such vitamins as: D, A, B. It also contains calcium and supports red blood cell production. The vitamin B6 contained in the tuna accelerates the metabolism of fats, proteins and carbohydrates.

Omega-3 fatty acids

Tuna, Like many other fish, contains the necessary omega-3 fatty acids. A serving of tuna in its own sauce provides them 235 milligrams. In turn, fresh bluefin tuna contains many different types of acids, up to 1280 milligrams per serving. Other species and types of tuna rank somewhere between the two Types.

Cares for Heart health

Omega-3 fatty acids lower the risk of cardiovascular disease. The 85-gram portion of fresh yellowfin tuna provides 90 milligrams of docosahexaenoic acid and 14 milligrams of eicosapentaenoic acid acid. DHA and EPA are long omega-3 fatty acids that lower blood triglyceride levels and slow down the formation of atherosclerotic plaques in Vessels. Omega-3 fatty acids can also reduce blood clots and help prevent strokes and heart attacks.

Helps you control the weight

The 85-gram portion of cooked yellowfin tuna delivers 26 grams of protein and only 109 calories. Swapping fatty meats such as pork, for tuna can lower the calorie intake of your diet. As with any meal, the calorie intake depends on how you prepare your Food. Tuna salad with mayonnaise will certainly have their excess.

Decreases blood pressure

Fresh tuna is naturally rich in potassium – 449 milligrams, and poor in sodium – 45 milligrams per 85-gram Portion. Similar proportions of these elements in the diet help to control blood Pressure. Experts suggest that an adult person should take at least 4600 milligrams of potassium and no more than 2200 milligrams of sodium per day. Keep in mind that salted tuna in a tin contains more sodium than a fresh fish.

Mercury content of tuna

Tuna can be contaminated with mercury, a dangerous element for babies and a growing fetus. Since the tinned where of tuna in pieces contains minimal amounts of mercury, it is safe to consume up to 280 grams of this fish a week. The content of this element in fresh tuna is higher, so it should only be eaten occasionally. Pregnant women can safely consume 140 grams of canned tuna albacore per Week. If you have a fresh fish, it is best to bake, as frying tends to increase the risk of heart problems instead of decreasing them.

As you can see, tuna is a great idea to spice up your own diet. You can recommend it to almost ANYONE. So consider the variations of its cooking and serve it more frequently on the family table. But be aware that no exaggeration is beneficial to your health.

Why you should eat fish?

Why you should eat fishOne of the main nutritional mistakes of Poles is too little fish consumption. Fish should be eaten at least 2 times a week. And you how often after you do not reach? Do you pay attention when choosing them for nutritional value?

Find out what kind of fish we have available, in which nutrients are rich and what they benefit from their presence in our Diet. Fish consumption in Poland significantly deviates from Ideal. The average pole eats half as many people in other European countries and several times less than world Leaders-japanese (65.8 kg/1 year per Person) and Norwegians (46.3 kg/1 year per person). Let’s find why this is a serious mistake. Fish are the cornerstones of the Mediterranean Diet.

5 main reasons why you should eat Fish

  1. Essential omega-3 fatty acid fish is a rich source of polyunsaturated omega-3 fatty acids, especially salmon, tuna, mackerel, sardine and Herring. Essential omega-3 fatty acids affect normal heart function, prevent cardiovascular disease, reduce pressure. Decrease the level of bad LDL cholesterol while increasing the content of good HDL Cholesterol.
  2. The source of fish protein is a good source of readily digestible and readily digestible proteins. Compared to meat and poultry, the assimilation and digestibility of fish proteins is much better. Grilled Salmon Grilled Salmon
  3. Vitamin oily Fish are rich in fat-soluble vitamins: A, D, E, while fish skinny is a good source of B vitamins, particularly vitamin B12. Fish are the main source of vitamin D in our diets. It is also synthesized in the skin, but only when accessing the Sun under the influence of ultraviolet. Therefore, during periods of winter we are particularly exposed to its deficiency. Vitamin D strengthens bones and teeth, increases the absorption of calcium and phosphorus, the regulatory functions of many organs and tissues. Vitamin B12 maintains the efficiency of the nervous system is involved in the metabolism of carbohydrates, fats, protein synthesis and process of maturation of red blood cells.
  4. Minerals Fish contains phosphorus, sulfur, chlorine, potassium, sodium, calcium, iron, zinc, copper, manganese or selenium. Saltwater fish is a good source of iodine, element, which deficiency causes hypothyroidism and goiter endemic. Iodine is delivered into the body from the air, with the consumption of fish, or iodized salt. The shortages are especially the inhabitants of the areas distant from the sea. They especially should pay attention to the consumption of marine fish. A good source of calcium will be small fish eaten whole with pin bones. sardines.
  5. Nutritional value. It is worth eating fish because they have a high nutritional value for Us. Their meat is higher in terms of nutritional values of pork, beef and Poultry. Their protein is very easily absorbed by humans, much easier than a protein for slaughter animals.

According to nutrition experts, We should eat fish at least twice a week. unfortunately, They eat too little, and the decline in consumption is a characteristic feature of the change in the nutritional habits that occurred in the twentieth Century.

If we care about providing ourselves with vitamins-fish will be an excellent choice, they contain B vitamins and fat-soluble vitamins: (A) (improves skin condition), D (strengthens bones and Teeth) and E (removes harmful free radicals from the body). therefore, fish should be given to elderly People.

They are also good sources of minerals such as phosphorus, sulfur, chlorine, potassium, sodium, magnesium, calcium, iron, as well as trace elements: zinc, copper, manganese and Iodine. On the harryh.org page you’ll read a lot of tips for a healthy diet.

First of all, they provide healthy polyunsaturated fatty acids that improve the work of the heart muscle and lower the level of harmful lipids in the blood, which prevents the development of vascular atherosclerosis. In addition, normalize blood pressure.

Fish and slimming

Fish species lean supply large amounts of protein with low energy value (50-100kcal/100 g). That is why skinny fish as cod, trout, sole or flounder are recommended person pills and who care about the line. We all know that fish are healthy, although we refer to are not rare. Remember that fish are characterized by high nutritional value and are an essential component of a healthy, rational diet. For the preparation of the fish try to bake them in foil, Cook by steaming or stew in the presence of the vegetables. As spices use fresh or dried herbs. The fish are great: parsley, pepper, garlic, savory, mustard, basil, fennel, Rosemary, thyme, curry.

The fish blend well with squeezed lemon juice. See also like adding sugar or other sweeteners to cook fish. The healthiest are oily fish of the sea due to the high content of unsaturated omega-3 fatty acids, fat soluble vitamins and iodine content. However, if you don’t like fish for the fish oils, used as food supplements, present on the market in the form of capsules or liquid. Here you will find oils produced from fish liver, called oil and oils made from their meat. If you eat fatty fish attitudes also linseed oil, which is also a good source of polyunsaturated omega-3 fatty acids.

Black tea helps to lose weight

Just not only oregano tea, green, but black tea helps fight obesity. The polyphenols work in two different ways, but the effect is similar.

Black, white, red and green, plus all sorts of flavored blends. Tea great heats, handy on cold days. For many years it was thought that the only drug, and so has no nutritional value. This is not true. Many studies show that tea is a product quite healthy.

In recent years, the pinch of scientists are primarily contained in tea polyphenols – a group of antioxidants.

Black tea helps to lose weight

The excess herbal tea is not conducive to health

Until now it was thought that the most and the most active component of this type contains green tea, hence the suggestions have emerged, that it has the best impact on human health. It was, inter alia, it is known that it reduced body weight. As is apparent from the Institute of food and nutrition in Warsaw, which is stated in the “Epidemiological Review”, this corresponds to the caffeine and Epigallocatechin gallate, which reduce the absorption of fat, increase energy expenditure and fat burning.

A new study of American researchers at the University of California in Los Angeles, show, however, that the “weight” is not only green tea, but black. And weight loss results in both cases are similar, although the mechanisms of action of polyphenols in others.

Black tea for weight loss at least the mouse

In by the team of Dr. Susanne Henning experiment uses four groups of mice. Each of these groups was on another diet:

  • with low fat and high-sugar;
  • with a high content of fat and high-sugar (imitating the diet of residents in the West);
  • with a high content of fat and high-sugar, green tea extract;
  • with a high content of fat and high-sugar extract of black tea.

After four weeks of mouse weight that give the extract of green or black tea was the same as the weight of the mouse on the low-fat diet.

A look of the intestine?

Then the researchers downloaded the samples from the bowels of the rodents (to evaluate bacterial) and samples (to assess the amount of fat). In the case of a mouse eating the extract from both green and black tea, in the gut was less bacteria Firmicutes, and more Bacteroides. The former are associated with the occurrence of obesity, and the latter-with a thin, fat-free body.

Previous studies have shown that that green tea polyphenols are absorbed in the gut and amend the energy metabolism in the liver. And what happens with the black tea?

Team Dr. Henning found that polyphenol molecules contained in the black tea are too large to be absorbed directly. However, stimulate the growth of bacteria called Pseudobutyrivibrio. One of the products of transformation of these micro-organisms are short chain fatty acids-mainly propionic acid, which is known to alter energy metabolism in the liver (m.in. inhibit the synthesis of cholesterol).

Stigma of obesity is not conducive to weight loss

-It was known that the polyphenols in green tea are more efficient and provide more health benefits than the polyphenols of black, because they are absorbed into the blood and tissues. Our new findings suggest that black tea through a unique mechanism associated with the intestinal microflora, may also have its share in the decrease in weight and maintaining health for people, “says Dr. Henning.

According to her, both types of tea are Prebiotics, and so the substances that cause the development of beneficial micro-organisms that contribute to better health.

-For lovers of black tea may be an additional reason to drink it, “adds Dr. Henning.

Note, however, that here the contents of polyphenols in tea leaves is naturally diverse and depends on many factors, m.in.:

  • sunlight, crop,
  • humidity of the air and soil,
  • the age of leaves.

Young leaves contain more polyphenols than the older. However, in addition to the natural content of these substances in tea, affecting their quantity in liquor, has a way of its preparation. Many polyphenols are tea by 10 minutes. However, they are bitter, precisely because the bitter are those antioxidants.

Other food products containing the same substances are: dark chocolate, red wine and grapes and apples.

Limitations of the study

The tea is healthy. However, you have to keep in mind that the above studies were conducted in mice, which, although similar to us, human beings, however, are not. Caution is also indicated on the ground that it is not known, as used in animals doses of extract of tea to translate into Cup of BREW.

In addition to drinking tea better so keep a healthy diet, to move and sleep well. Then with the correct weight certainly will not be a problem.

Oregano tea – Properties and Effects

Oregano propertiesOregano, or oregano, helps in the treatment of colds, clears the upper airways, is also in the gastrointestinal problems.

Oregano is popular in Italian cuisine. This herb is used for its healing properties. In the treatment of oregano is often used in the form of essential oil and tea. Tea with lebiodki made very simply and it takes no more than 15 minutes. Oregano tea is rich in antioxidants, such as vitamin a acid and Thymol. Are to protect and revitalize damaged cells in the body. It is also rich in omega-3 fatty acids, vitamins such as E, A and C, and minerals, including iron, potassium, magnesium, zinc and calcium.

Tea of oregano is carminative, diuretic and antifungal. Its ability to inhibit the growth of harmful microorganisms from multiplying and antiseptic of attacking your body. Oregano tea, thanks to soothing, is most commonly used as a treatment for sinus problems, sore throat and a variety of infections.

Regular consumption of tea, oregano can lower the level of cholesterol in the body.

Oregano is full of antiviral substances that increase the immunity of the organism, thus preventing many diseases. Here are more health properties of tea of oregano:

  • Relieves headaches and back pain
  • Battling infections ear and sinus
  • Relieves colds, flu and cough
  • Cures stuffy nose
  • Stimulates appetite
  • Helps in receiving optimal weight
  • Heals constipation and problems urinating
  • Relieves heartburn and fatigue
  • Relieves asthma attacks
  • Treats sore throat
  • Kills intestinal parasites
  • Relieves menstrual pain and cramps
  • Reduces inflammation
  • Improves Heart function

Unusual properties of ordinary oregano

Oregano teaNowadays, We all already know that bacteria and viruses cause many diseases, or they are involved in their formation. It takes a long time to determine the extent to which fungi and parasites are the cause of the Disease. Because the symptoms of bacterial infections can be easily distinguished from infections caused by fungi, the diagnosis of the disease is often misdiagnosed, resulting in inefficient treatment.

Medical experts believe that almost half of all new diseases are caused by the internal development of FUNGI. Recent research confirms the unambiguous relationship between fungi, parasites and such seemingly unrelated diseases as asthma, allergies, arthritis, heart and circulatory disorders, and many other ailments that ultimately The settlements are affected by the fact that we feel bad.

Probably is known state when You do not feel or quite sick, nor really healthy. It is a State chronically unwell, accompanied by fatigue and lack of joy of life. There is no time for anything. Our body is not functioning properly. The doctor says that everything is fine, but for peace prescribes a chemical agent against … Well, why? Question very out of place, since Your malaise persists still. After some time, you may even be accompanied by depression.

If you thought that the cause of Your health problems may be internal disease caused by parasites or fungi? Underestimated by modern medicine-can spread in our organisms without obstacles. Weaken our body, absorbing all the nutritious substances that we obtained with such difficulty in the digestion process, wiping out bacterial flora, they release into the bloodstream toxins, spores, sometimes even hallucinogenic substances acting on the nervous system. Hence, depression and a sense of break down. And we’re trying to then new vitamins, diet, micronutrients, and … we are getting weaker. With time and drops us resistance. So what “puts us in bed”. It is not known where to appear serious health problems. This near-universal phenomenon today!

Increasingly, It is said in the medical world about Candida albicans and induced by this niecny fungus Candidiasis. Candida albicans is commonly found around us and also in the human Body. Treatment of candidiasis is often a summer. This is the case for people who… have not yet tried the Drzemiącej force in the extract of the humble oregano plant!

Many people in the world have been convinced of the effective operation of the body cleansing treatment of fungi and parasites. After a few days of drinking tomato juice with a few drops of OREGASEPTU noticed a clear change for the Better. This formulation is extremely effective in these types of problems!

Infusion of oregano for upper respiratory tract infections

oregano, or oregano, treats cough and loosens the upper respiratory tract. A teaspoon of dried herb is enough to pour a glass of boiling water and infuse for 15 minutes. Pity three times a day an infusion of oregano will cleanse the nose and remove the flowing to the throat, facilitate Expectoration. In addition, Odkazi throat, destroying BACTERIA.

For digestion and diarrhea will help brew with LebiodkiTea prepared with dried oregano has a large impact on the work of the digestive system. BREW improves digestion, and when you add the Mint and walerianę-reduces stomach upset. Origanum in form of infusion will solve the problem of diarrhoea, also will help the burdensome bloating, because it works wiatropędnie. Like many other herbs, oregano is a diuretic. It also improves the work of the liver and intestinal motility. An infusion of the oregano may be drunk by people with ulcers stomach and duodenal ulcers, associated with this disorder. The herb also cleanses the body of toxins.

Disinfecting properties of oregano in inflammations of the mouth

The infusion of oregano can be used to detoxify the body, but as well for the local decontamination. On the problems of the mouth and throat apply tea spoon lebiodki molded glass of boiling water. Throat requires four-flushing during the day, and the mouth rinsed two times a day. One time just use 100 ml of infusion.

Mediterranean diet breakfast

Mediterranean diet breakfastToday’s article will be dedicated to the Mediterranean diet. I will tell about what its genesis, in which products is rich, why is it so popular with the authorities and with what conditions helps to improve quality of life. It will be a looong text, but I’m convinced that so valuable, that you will forgive me its volume and read it to the end. This article should become for you a foundation of knowledge about healthy nutrition, because it is the Mediterranean diet provides a starting point for any modifications in the menu.

Mediterranean restaurants shakshuka is idea for a delicious breakfast from one of the pot. Adequately seasoned with aromatic spices and herbs will surprise everyone.

Your breakfast does not have to be monotonous. Simply that you combine eggs with vegetables: onion, Eggplant and tomatoes and prepare delicious shakshukę-fried eggs in vegetable sauce.

The genesis of the Mediterranean diet

Food culture in the Mediterranean countries is extremely rich. Dating back to the distant antiquity and developed over the centuries, on the basis of the experience of people living there. It was only in the second half of the twentieth century defined assumptions of this model. The father of the Mediterranean diet is considered Dr. Ancel’s keys a and its examination of the relationship between the consumption of different types of fats, and maturity on cardiovascular disease. It is worth noting that the period in which the observed diet men from different cohorts in the years just after World War II, which directly reflected on how nutrition subjects.

It is not without reason that initially the Mediterranean diet was known as the diet of the poor. Dominated in the easily accessible plants, raw cereals, pods and popular in those parts of the fish and olive oil as the main source of fat. When Dr. a. Keys in the late 70 ‘s, published the results of their research, they were not very popular.

The Mediterranean diet has gained in importance only in 1993, when scientists began to carefully analyse the results of existing research. The result of their work was the construction of the principles of nutrition in the Mediterranean model and graphic illustration of these assumptions in the form of Mediterranean food pyramid. In later years, requests have a few minor modifications.

Mediterranean diet Rules

In the Mediterranean diet, vegetable fats containing unsaturated fatty acids (oils, oil, nuts, fish) are used and avoids saturated fats (butter, lard, oily meat, eggs). It is recommended to avoid sweets, white bread, sweetened drinks, oily meat and semi-finished products.

Products Permitted:

  • Bread – dark, with high fiber content.
  • Meat – lean, predominantly Poultry. Red meat is replaced by seafood and fatty sea fish rich in omega-3 fatty acids.
  • Dairy products and eggs in moderate Quantities.
  • Small amounts of alcohol, mainly red Wine.
  • Menu Mediterranean Diet
  • Here is a sample menu that can be used during the week of applying a slimming diet.

Day 1.

  • Breakfast: Chicken sandwich: Slice wholemeal bread, spoon of margarine, 2 slices of chicken ham, leaves of lettuce, ½ of medium tomato, glass of fruit juice, preferably fresh – if not, it is tea or fruit tea.
  • Second breakfast: yogurt with nuts: natural yoghurt 150 g, A handful of hazelnuts 30 g, a cup of green Tea.
  • Dinner: grilled fish with salad: fillet of Pollack 150 g, dill, lettuce leaves, tomato, teaspoon of olive oil and wine vinegar, salt, Lemon.
  • Dinner: Vegetables with Noodles.

Day 2.

  • Breakfast: 2 slices of rye bread with soy and sunflower seeds, greased with low margarine, smoked salmon, tomato salad and onions.
  • Lunch: skinny cottage cheese.
  • Lunch: 1 bowl of soup mushroom cooked on włoszczyźnie with a little olive oil, cod baked in foil, 3 tablespoons boiled potatoes, salad with olive oil and lemon juice.
  • Afternoon snack: 1 cup lean curdled milk, 1 cup of seasonal fruit, for example. raspberries, blackberries, strawberries.
  • Dinner: salad of tomato and cucumber, cooked couscous, 2 slices ham, beef.

The Mediterranean diet-one of the healthiest diets in the world!

The Mediterranean diet is one of the most favourable for health diet. Every year in the rankings of healthiest diets in the world the Mediterranean diet is high. Without any contraindications can be used throughout life. Has a positive effect on the cardiovascular system, lowers the risk of cardiovascular diseases, and reduces the likelihood of cancer. Provides the right amount of energy, fat, fiber and many vitamins and minerals. Here’s some sample, five-day menu based on assumptions.

Mediterranean diet weight loss

Some fear the use of the Mediterranean diet as a means to lose weight, because it contains large amounts of olive oil and nuts. These are the caloric products and rich in fats. If you want to lose weight you need to create an energy deficit, but studies show that calorie Mediterranean diet compared to a low-fat, low-calorie diet will give you much better results in weight loss.