Weed out the harmful substances trapped in the intestinal flora if you eat like this:
I show you a one-week Mediterranean diet plan
One week sample diet for the Mediterranean diet
There are billions of bacteria in the human intestinal tract that play an active role in human digestion, but also in many other processes that contribute to fat storage and weight loss. And recent research suggests that plant-based diets may help maintain microbial health.
Low-carbohydrate diets, and those that contain mainly plant-based foods and protein, such as the Mediterranean diet or the Okinawan diet, have some beneficial effects. Due to their low carbohydrate content, they are also ideal for diabetics. At the same time, they stimulate digestion due to their healthy carbohydrate and rich fiber content.
With a Mediterranean diet for the health of your microbiome
Dutch scientists have analyzed the microbial composition and eating habits of 1,400 subjects to find that a Mediterranean-style diet can be linked to the health of the intestinal bacteria system and low levels of inflammation in the body, and is therefore strongly recommended not only for weight loss but also for health.
The Mediterranean diet favors white meats over reds and complex carbohydrates over simple ones. In our previous article, we described in detail which foods are allowed and which are forbidden in this diet, and now I have put together a one-week sample diet to follow to test how the diet works in practice.
Monday
- Breakfast: Apple-cinnamon Porridge with Sweetener
- Lunch: Grilled Chicken Breast with Sweet Potatoes
- Dinner: Zucchini Pie with Fried Vegetables, Low-fat Sour Cream, or Greek yogurt
Tuesday
- Breakfast: Greek yogurt with Oatmeal /Granola and Fruit
- Lunch: Cottage cheese Homemade Pizza with Light Cheese
- Dinner: Greek salad with Light Feta Cheese
Wednesday
- Breakfast: Avocado toast whit Wholemeal Bread and Tomatoes
- Lunch: Durum pasta with Zucchini and Tomato sauce
- Dinner: Zucchini roll stuffed with Ham and Cottage cheese
Thursday
- Breakfast: Fried eggs with Tomatoes and Mushrooms
- Lunch: Vegetarian Lasagne from Durum pasta
- Dinner: Tuna salad
Friday
- Breakfast: Porridge with Raisins and Walnuts
- Lunch: Broccoli pizza with Vegetable topping
- Dinner: Scrambled eggs with Vegetables
Saturday
- Breakfast: Greek yogurt with Blueberries or any Fresh Fruit and Walnuts
- Lunch: Sous-vide Salmon Fillet with Brown Rice and Asparagus
- Dinner: Zucchini scrambled eggs
Sunday
- Breakfast: Scrambled eggs with Tomatoes and Onions
- Lunch: Roast Lamb with Salad
- Dinner: Stuffed zucchini
If you enjoyed my ONE WEEK MEDITERRANEAN DIET PLAN, please do not hesitate to Share It with your friends! Support this article by sharing if you think people in your environment should stop using nonsense diets and instead pursue a healthy lifestyle. Let me know in the comments if you tried my diet plan and inspire others.
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Sources:
[1] Kigyomlálja a bélflórában rekedt káros anyagokat, ha így eszel: egyhetes étrendet mutatunk
