The first place to start is to review the principles of nutrition. Inadequate nutrition affects a person's health and appearance. The Mediterranean diet allows you not only to put your figure in order and saturate the body with useful substances, but also to keep your weight under control.
A strong desire to lose weight can lead to rash actions. Wanting to get a momentary result, many resort to strict dietary restrictions and use drugs that promise to get rid of several pounds in a few days. Only gentle weight loss without the use of additional pills can be safe for the body.
Diet is a principle of nutrition based on avoiding certain foods in favor of others. It can be strict, like kefir (allows the use of fermented milk and some other products), and not strict. Often, a non-strict diet is based on calculating calories and food intake (protein, fat, carbohydrates) consumed per day. The Mediterranean diet is a nutritional resource, after which you can keep your body healthy and, if you have extra pounds, lose them. Therefore, more and more women are interested in how to lose weight on the Mediterranean diet.
Food system principles and rules
Don't expect instant results here. You can lose 1-2 pounds a week. The diet period is one week. The Mediterranean diet does not need to be thought of as a diet. These are general rules by which you can keep your body in good shape. The dishes of the Mediterranean diet are quite varied and will please everyone, without exception.
The diet gained popularity in the middle of the last century when American nutritionists introduced it into general use. In each Mediterranean country, the diet has its own nutritional characteristics.
The example of the Mediterranean diet is unique. In the 20th century, when studying the nutrition principles of people living in different countries, nutritionists identified a paradox. The French ate large amounts of fat, white bread, bacon and cheese, but compared to Americans, they were thin and suffered from almost no cardiovascular disease. It turned out that the main point is in the balance of nutrition.
After revealing this interesting fact, nutritionists began to study with special care the principles of nutrition of the inhabitants of the Mediterranean.
Important! The Mediterranean diet is the only nutritional principle in the world recognized by UNESCO as a historical heritage of several countries, in which the general nutritional order has been preserved until today.
Benefits
According to nutritionists, the principles of the Mediterranean diet have several positive aspects:
- rich menu, with its own characteristics in each country;
- Balanced diet;
- reduction of body volume, elimination of cellulite and sagging skin;
- prevention of Alzheimer's disease;
- clean skin, strong nails and healthy hair;
- the mediterranean diet can be used by pregnant women, lactating women, children and the elderly.
The diet has almost no contraindications. The only thing that can confuse is the price of food and the inability to lose weight quickly. However, patience, adherence to nutritional principles and a positive outcome are guaranteed.
Interesting! The diet even allows for the use of potatoes which are adored by many. However, it should be roasted evenly with butter.
The Mediterranean diet has taken root in many countries and recipes have been adapted to the taste preferences of locals.
What foods can you eat?
The main principle of the diet is adherence to the food pyramid. The base (60%) is carbs, the middle block (30%) is protein, the top is fats and simple carbs (10%). So let's see what is included in the Mediterranean diet.
In addition, the products can be classified according to the frequency of use:
- daily (bran bread, pasta, pasta, cereal, olive oil, vegetables, fruits, yogurts, cheeses);
- several times a week (eggs, white meat, fish, seafood);
- a few times a month (sweets, red meat).
Fish and meat days should be separated so as not to create excessive weight in the stomach. Eat lots of fruits and vegetables every day.
What foods can you eat and which ones are prohibited? The best diet rule is that there are no limits. I would like wine - please, but it must be of high quality. Do you want to eat sweets? You can make cakes at home and know exactly what is in the composition of natural ingredients. In the Mediterranean diet, the weekly menus and recipes are perfectly balanced, easy to prepare and also delicious!
Weight loss menu for the week
There are 5 meals a day - 3 main and 2 snacks.
An example of a Mediterranean diet menu for every day is as follows:
Day 1
- Breakfast. Oatmeal, slice of wholemeal bread, tea;
- To dinner. 200 grams of baked fish and steamed vegetables, a glass of wine;
- To dinner. Fresh vegetable salad, boiled seafood.
Day 2
- Breakfast. Wheat porridge and baked apple, tea;
- To dinner. Vegetable soup, vegetable salad (tomato and cucumber);
- To dinner. Buckwheat, cherry tomatoes and fish cakes.
Day 3
- Breakfast. Muesli seasoned with plain yogurt, a slice of bread and cheese;
- To dinner. Buckwheat soup with tomato;
- To dinner. Turkey meat chops, vegetable stew.
Day 4
- Breakfast. Rice stewed with vegetables, any fruit;
- To dinner. Cauliflower casserole, vegetable salad;
- To dinner. Curd casserole, a glass of wine, cheese.
Day 5
- Breakfast. Omelet with tomato;
- To dinner. Pasta with seafood, a glass of wine;
- To dinner. Steamed fish, vegetable salad.
6th
- Breakfast. Cottage cheese casserole with raisins;
- To dinner. Vegetable soup, sandwiches with cheese and avocado;
- To dinner. Omelet with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli seasoned with natural yogurt, fruit;
- To dinner. Shrimp risotto;
- To dinner. Rabbit meat, stew with vegetables, pasta, glass of wine.
Snacks include fruits, vegetables, yogurts, nuts and more.
Interesting! The diet even allows for the use of potatoes which are adored by many. However, it should be roasted evenly with butter.
dish recipes
The Mediterranean diet consists of recipes for a variety of dishes, including many that are easy to prepare and incredibly tasty.
Risotto Of Vegetables
You will need:
- a large zucchini and eggplant;
- medium-sized red pepper;
- lamp;
- rice (350 g);
- a liter and a half of clean water;
- vegetation;
- three cloves of garlic;
- olive oil.
Preparation:
- Pre-heat the oven at 180 °.
- Grease a baking dish with butter and place the chopped vegetables on top.
- Leave the foil in the oven for 20 minutes.
- At this time, sauté the onion and garlic in a pan for 7 minutes.
- Add rice and water.
- When the water evaporates, pour the roasted vegetables into the pan.
Baked fish
You will need:
- Sea fish fillet;
- low-fat cheese (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- a bunch of dill.
Preparation:
- Grease a baking dish with oil and place the fish fillets.
- Mix the lemon juice, kefir, dill and salt and place on the fish.
- Rub the cheese on top on a fine grater.
- After 20 minutes, the finished dish can be taken out of the oven preheated to 180 degrees.
The Mediterranean Weight Loss Diet offers a varied menu that allows you to include your favorite foods in the diet.
restrictions
In the Mediterranean diet, the rules are aimed at improving the body as a whole. To effectively lose weight, you need to give up several products:
- carbonated drinks;
- fast food;
- sugar and sweeteners;
- bought sweets with lots of bread;
- low quality alcohol;
- ketchup, mayonnaise, and other store-bought sauces.
Allowed alcohol is only high quality dry red wine. Everything else, especially beer and vodka, will not benefit the body.
recommendations
To make the principles of nutrition as effective as possible:
- It is necessary to eat food at the same time.
- Drink at least a liter of fluid during the day. Preferably green tea and water. Coffee lovers can have a cup of the invigorating drink in the morning, but not daily.
- Olive oil will give the vegetable salad a pleasant taste and saturate the body with useful substances.
- Yogurts are only natural.
- Sport activities. To keep your body in good shape, you need to dedicate time to physical activity every day. This could be a morning workout at home or an evening workout at the gym.
Assessments
- Female, 34 years old: "My family is very fond of sweets. Previously, we used to buy cakes and sweets every weekend. As a result, everyone gained extra weight. Having tried the Mediterranean diet, I made it the main principle of eating for the whole family. a month on the Mediterranean diet, the woman's husband and daughter lost about 3-4 kilos. Now the family cooks only homemade sweets and the food is carefully monitored. "
- Female, 38 years old: "The incentive to lose weight was the upcoming holiday - a friend's birthday. I wanted to look beautiful, and time allowed - 1. 5 was ahead. I had to lose a little - 3 kilos. I noticed the result in three weeks. Now, once, I have been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is quite simple and does not require strong dietary restrictions. To look good and be healthy, you only need a little - think and monitor what you eat. A variety of nutrient-rich foods will make you feel good every day, tighten your figure and stay in good shape.