The Mediterranean diet, as it is known, is based on the way Mediterranean countries feed in the southern regions of Italy, Greece and Spain, because their populations are characterized by low levels of chronic diseases such as heart disease, diabetes, etc., and their weighting. Healthy compared to their counterparts. This diet includes eating legumes, fruits, vegetables, non-refined grains, garlic and olive oil, which is essential in this diet and a moderate amount of fish and dairy products, and depends on the intake of moderate amounts of meat. This type of diet is one of the best types of diets in the world. This diet provides the body with the quantities needed by different nutrients, as well as its effectiveness in reducing weight without limiting the human to specific types of food, which may deprive the body of the necessary materials and health.
One of the foods allowed in this diet is whole grains and starchy foods such as rice, bulgur, pasta and even potatoes. Eat fish more than once a week. These fish are preferably grilled or steamed. Tuna and salmon can be eaten. Red meat can be eaten once a week , Eating eggs preferably boiled, more than once a week, can eat milk and cheese but in small quantities, eating nuts but without excessive intake, the use of olive oil mainly instead of other oils and butter and obesity Intention of unsaturated fats, which are beneficial to the body, replace sweets with fresh fruit and eat colorful herbs and vegetables as well as legumes and vegetables, preferably be boiled or cooked using steam. This type of diet does not prevent you from drinking coffee and tea but you should not add sugar.
As for the precautions and prohibitions in this diet, they include avoiding fried food and fast food, as well as avoid eating meat, especially red ones, and should avoid eating hamburgers, sausages and sausages as well as processed meat, they contain fats and calories are very high, and must move away from eating food and food The factory, and likes to stay away from different sweets, including cake, chocolate, cakes and others, and must be away from soft drinks and even if the low-calorie drinks, soft drinks Diet and stay away from sugary drinks in general, including juices It is often made of water, sugar and added flavor and industrial colors.