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Mediterranean Diet Menu Plan – Five Kitchen Essentials

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The first step to starting the Mediterranean Diet is to do a little shopping. While you do not need a pantry full of exotic ingredients, chances are you will need to tweak your shopping habits. Here are a few shopping tips to help you create your own Mediterranean Diet meals.

1. Fruits and Vegetables

To avoid diving straight into the aisles where most processed foods are sold, start in your grocer's section and work your way around the outside of the store. An abundance of fresh produce is key to Mediterranean Diet meals. Vegetables and fruits that are locally grown and seasonal are your best option. These will be fresher and taste better than the stuff that is picked unripe and shipped from hundreds or thousands of miles away. Many people discover a new love of fruits or vegetables once they taste ones that have just been picked and delivered. Buy organic whenever you can to avoid the potential health risks associated with pesticides.

2. Bread

In France it's common to pop down to the corner bakery for a fresh croissant or baguette every morning. If you're fortunately to live close to a good bakery, buy your bread fresh and as often as possible. Buy less bread than you need since fresh bread goes stale more quickly. While many grocery stores now have in-house bakeries, their exports are often filled with preservatives, sugars and hydrogenated oils. Just make sure to check the ingredients carefully. Whole grain exports are also healthier and more satisfying and filling, so stock up on other cuts besides croissants and baguettes.

3. Fish

Most grocery stores have fresh fish departments that rival the fish mongers in days of old. Wild-caught fish are healthier choices than farm-raised varieties for many reasons. Studies have shown that farm-raised fish contain almost 20 times more toxins like PCBs than wild varieties. Farm-raised fish are also often infected with dyes and colorings to make them look as hearty as their wild companions. The healthiest fish are cold water varieties such as salmon, tuna, trout, mackerel, halibut, herring, sardines and anchovies.

4. Dairy

Whole fat dairy products like milk, cheese, yogurt and sour cream are part of many good Mediterranean Diet meals. Not only does whole fat taste better than low-fat dairy, it's also satisfying which makes it less likely that you'll overeat. Choose organic whenever you can to avoid the cocktail of chemicals and hormones that end up in conventional dairy products.

5. Meat

Lean meats such as poultry and pork can be eaten regularly on the Mediterranean Diet menu plan, although you should limit beef to only once or twice a month. Many grocery shops offer special sections for natural meats which can cost more than the conventional varieties. Choose free-range meats that have not been treated with hormones or antibiotics. Otherwise you'll be eating more than you bargained for.

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Source by Michael Fenwick

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The plan 12 Day grapefruit diet meal

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The grapefruit diet 12 days named after the number of days you stay on the diet and grapefruit with each meal. The diet consists of a plan for a two-day break after twelve days plan. Although the Mayo Clinic often credit for this scheme, it’s just another urban legend, or shall we say, “the legend of cyber” in this case. The regime has a strict menu to follow for the twelve days that you are on it. These food mixes are supposed to contain magical qualities that cause fat to deposit the body mud on the side of a mountain after a rainstorm.

Consider the 12 days grapefruit diet plan.

* Breakfast

  • 2 large eggs cooked any style
  • 1/2 large grapefruit, ruby ​​red or preferably four ounces of unsweetened grapefruit juice
  • 2 slices of bacon cooked medium

* Lunch:

  • The four ounces of grapefruit or grapefruit juice, unsweetened
  • A salad with any type of dressing
  • Meat, any amount and any type

* Dinner:

  • grapefruit (surprise!) Or 4 ounces of unsweetened grapefruit juice
  • Meat, any amount or type
  • vegetables, cooked red or green vegetable or salad with dressing
  • Tea or coffee

There are also rules to follow magical 12 days on the grapefruit diet.

  1. Eat at least the food on the list, add more of them if you want, but eat the minimum. The problem with this rule is that there are no minimum quantities listed. The regime says just the meat and you fill in the blank for the amount.
  2. Drink eight 8-ounce glasses of water each day. This is self-explanatory and any person who attempts know it’s difficult and filling.
  3. Fill in each meal. Do not leave the table hungry. With the regime allowing as much meat as you can eat, it makes me wonder.
  4. Make sure you do not have to adjust the menu and eat each article. It’s supposed to burn fat faster with the combinations of foods. This is an area that I doubt. The combinations have no scientific reason for weight loss or pill made them would be on the market.
  5. Reduce caffeine. Good advice. Caffeine spikes sugar level in the blood and creates cravings later.
  6. Do not eat between meals. This is good advice for the griddle.
  7. Fry food in butter and use butter generously. The only reason this might be good is the feeling of fullness that fat gives you a meal. Otherwise, if it was a regime of the Mayo Clinic I’d say they were drumming up business for their core unit.
  8. Do not eat desserts, white bread or vegetables and sweet potatoes. This part of the 12 day grapefruit diet has some sense.

  9. Eat until you are full. The more you eat, the more you lose. Wrong! Again, we return to the idea of ​​magical mix. This forms the body to consume a lot of food is horrible and long-term planning.

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Source by Subin Han