The concept of "eco-diet" comes to us from the American land and involves eating foods that are not subjected to any, but if exposed, the minimum processing, i.e. environmentally friendly. Also, these products must necessarily grow near the area where a person lives, who decided to lose weight.
By and large "eco-diet" to call this a diet in the usual understanding quite difficult. Rather it can be attributed to lifestyle, life position. This diet is even called a whole food philosophy.
The basis for the eco-diet are:
1. A large number of fruits and vegetables;
2. Whole grains;
3. Legumes;
4. Olive oil;
5. Dark chocolate containing 75 % cocoa;
6. Tea without additives or home production (mint or cherry);
7. Ground brewed coffee.
The main condition to eat vegetables and fruits is that they must be grown without the use of pesticides, growth hormones and antibiotics.
Proponents of this diet refused from flour, white bread, genetically modified elements. However, the rules of the eco-diet is quite loyal and depend only on the person and his inner convictions, it is possible to be a strict vegetarian, and have in the diet of dairy products, fish, seafood, meat and poultry.
Many celebrities, for example, Alicia Silverstone, Madonna, Gwyneth Paltrow, for many years adhere to this diet.
Why celebrities chose the eco-diet?
The reasons for this are many. First, the eco-diet is unlike other diets will not cause any harm to health. Secondly, the products used for cooking or raw, organic. Thirdly, the dishes that they make, very tasty, nutritious, useful, allowing you to satisfied without eating excess calories. Fourthly, in the use of whole grains, legumes, fruits, vegetables that have not undergone processing, significantly improved well-being and recovery of the gastrointestinal tract.
However, you should pay attention to the fact that the portions must be of reasonable size, despite the usefulness of food consumed by you.
Menu eco-diet
Below is one of the most popular options menu eco-friendly diet, which includes the following dishes:
Breakfast:
— 1 стакан ягодного сока
— Один зерновой хлебец с перцем
— Пироженое заварное с кремом
Lunch:
— Тайский тофу на гриле
— Цветная капуста с карри
Dinner:
— Низкокалорийный пирожок с отрубями и начинкой из ананасов
— 1 яблоко
Snack:
— Руккола с тофу, обжаренными зернами конопли
— Крокеты из проса (риса)
— Итальянские брокколи с кедровыми орешками
However, this menu is probably the most likely to Americans, Europeans, and not the Russian people. Perhaps for residents of the metropolis will not be difficult to purchase these products, but what about those who live in small towns or villages? And besides, one of the principles of eco-diets, as mentioned above, is the growing of edible products in the country, where lives the man himself, who decided to lose weight. The solution to this question is very simple: it is necessary to replace in menu those dishes that in Russian conditions it is impossible to prepare, on dishes, similar in content of nutrients.
For example, the grain bread with pepper, you can safely replace it with grain bread, which is produced directly in Russia. These bread is made not only from wheat and rye, but also from buckwheat, barley, rice and corn. Its vitamin and mineral composition is very similar to the version of the bread that is offered in the menu. It should be noted that the choice of grain bread it is necessary to consider features of the organism. For example, diabetics and people suffering from anemia, perfect bread that contains buckwheat. Bread does not contain yeast, so people with high acidity of the stomach, they can safely be eaten.
The following dish is a cake with custard cream. Since the cake is still a high-calorie product, already, who knows what was added during production, it can be replaced with pumpkin baked in the oven. Pumpkin is not only a good addition to the Breakfast, but will have a positive effect on the bowels.
Thai tofu on the grill. Why not replace vegetable soup with beans (peas, lentils)? Because tofu is also a kind of bean, then the level of nutrition and use they do not yield him.
Cauliflower with curry. Because in the Outback cauliflower can be a vegetable, you can prepare a salad of cabbage and season it with a small amount of vegetable oil. Of course, its nutritional properties, it is inferior to color, but its also eco-friendly.
Low-calorie muffin with bran and stuffed pineapples replaceable vegetable stew.
Rocket salad with tofu, fried grain hemp is the same dish from the world of fiction, like Italian broccoli with pine nuts. Therefore, they can be replaced by croquettes of rice or millet and fruits and vegetables.
Thus, summarizing the above, it is possible to include a tentative menu - eco-diet for a Russian person:
Breakfast:
— 1 стакан ягодного сока
— 1 зерновой хлебец (пшеницы, ржи, кукурузы, гречки, ячменя)
— Запеченная в духовке тыква
Lunch:
Vegetable soup with beans (peas, lentils)
Cabbage salad
Dinner:
— Овощное рагу
Snack:
— Крокеты (котлеты) из риса
— Фрукты или овощи
You can also include in your diet sprouted grains. They have quite a large set of vitamins, minerals, amino acids and other nutrients.
It should be noted that if you choose a vegetarian eco-diet, you need to ensure there is food in sufficient quantities of proteins, iron, calcium, vitamins. This can be achieved by eating nuts, dried fruit, whole grain, cereals.
A significant disadvantage of this diet is its high cost, because eco products are more expensive than usual. But in this case it is better to eat regular cabbage, than not have her at all.
