Principles of nutrition
The Mediterranean diet system does not allow to get tired and "break" in the process of losing weight. The diet does not have too strict restrictions, but only corresponds to the canons of proper nutrition. Its main principles are:
- Regular consumption of fruits and vegetables in unlimited quantities.
- Vegetables and meat are steamed, baked or grilled.
- Products should be consumed fresh and, if possible, raw.
- Cereals before cooking soak for a day.
- Drink at least 1.5-2 liters. water per day.
- All cooking oils are replaced with olive oil.
- Inhabitants of the Mediterranean countries worship olives because they are rich in oleic acid (Omega-3).
- For breakfast, it is best to choose carbohydrate foods (cereals, pasta), but dinner should be protein, and also include a large number of fresh or stewed vegetables. Bread and flat cakes can be consumed during the day (preferably in the morning and, of course, in moderation).
- The same applies to sweets, dried fruit, and your favorite desserts.
- Salt in food should be replaced by herbs and spices. Tea and coffee can be drunk but without sugar.
- Alcohol in small quantities while respecting the other principles of the Mediterranean diet is not prohibited. But it is best to give preference to dry red wine.
- Sugar can be replaced by honey.
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