The first place to start is to reconsider the principles of nutrition. Malnutrition affects a person's health and appearance. The Mediterranean diet allows you not only to regulate your figure and saturate the body with nutrients, but also to control your weight.
A strong desire to lose weight can lead to stupid actions. Many who want immediate results resort to strict dietary restrictions and use medications that promise to lose a few pounds in a few days. Only smooth weight loss can be safe for the body without the use of additional pills.
Diet is a principle of nutrition based on avoiding certain foods for the benefit of others. It can be as hard as kefir (allows the use of fermented milk and some other products) and is not hard. Often a non-serious diet is based on the calculation of calories consumed per day and dietary intake (protein, fat, carbohydrates). The Mediterranean diet is a nutritional feature, after which you can keep your body healthy and lose extra pounds if you have them. Therefore, more and more women are interested in how to lose weight on a Mediterranean diet.
Principles and rules of the food system
Don't expect instant results here. You can lose 1-2 kilograms a week. The duration of the diet is one week. The Mediterranean diet should not be thought of as a diet. Here are some general rules you can follow to keep your body in good shape. The Mediterranean diet is very diverse and will delight everyone without exception.
The diet gained popularity in the middle of the last century, when American nutritionists introduced it to the general public. Each Mediterranean country has its own nutritional characteristics.
The example of the Mediterranean diet is unique. In the 20th century, when studying the nutritional principles of people living in different countries, nutritionists discovered a paradox. The French ate a lot of butter, white bread, pork, and cheese, but they were thinner than the Americans and almost did not suffer from cardiovascular disease. It turned out that the whole point is in the balance of nutrition.
After discovering this interesting fact, nutritionists began to study the nutritional principles of the Mediterranean people with particular care.
It is important! The Mediterranean diet is the only nutritional principle in the world recognized by UNESCO as a historical heritage of a number of countries, where the general diet is still preserved.
Advantages
According to nutritionists, the principles of the Mediterranean diet have a number of advantages:
- rich menu with unique features in each country;
- balanced diet;
- reduction of body volume, elimination of cellulite and skin sagging;
- Prevention of Alzheimer's disease;
- clean skin, strong nails and healthy hair;
- The Mediterranean diet can be used by pregnant women, lactating mothers, children and the elderly.
There are almost no contraindications to the diet. The only thing that can be confusing is the price of food and the inability to lose weight quickly. However, patience, adherence to the principles of nutrition and a positive result are ensured.
It is interesting! The diet even allows you to use potatoes, which are loved by many. But it must be cooked in uniform using oil.
The Mediterranean diet is rooted in many countries, and the recipes are adapted to the taste preferences of the local population.
What foods can you eat?
The main principle of the diet is to follow the food pyramid. It consists of basic (60%) carbohydrates, intermediate block (30%) proteins, above fats and simple carbohydrates (10%). So let's see what is included in the Mediterranean diet.
Also, products can be classified according to the frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yogurt, cheeses);
- several times a week (eggs, white meat, fish, seafood);
- several times a month (sweets, red meat).
Fish and meat days should be separated so as not to create excess weight in the stomach. Eat plenty of fruits and vegetables every day.
What foods can you eat and what is forbidden? The best diet is to have no restrictions. I would like wine - please, but it must be of high quality. Do you have a desire to eat sweets? You can make cakes at home and you know exactly what the natural ingredients are. The weekly menus and recipes in the Mediterranean diet are perfectly balanced, easy to prepare and delicious at the same time!
Weekly weight loss menu
There are 5 meals a day - 3 main and 2 snacks.
The sample Mediterranean diet menu for each day is as follows:
Day 1
- Breakfast. Oatmeal, whole grain bread slices, tea;
- Supper. 200 grams of boiled fish and steamed vegetables, a glass of wine;
- Supper. Fresh vegetable salad, boiled seafood.
2 nd day
- Breakfast. Wheat porridge and baked apples, tea;
- Supper. Vegetable soup, vegetable salad (tomatoes and cucumbers);
- Supper. Buckwheat, cherry tomatoes and fish cakes.
3rd day
- Breakfast. Spicy muesli with natural yogurt, a slice of bread and cheese;
- Supper. buckwheat soup with tomatoes;
- Supper. Indian meat cutlets, vegetable casserole.
4th day
- Breakfast. vegetables, rice cooked with any fruit;
- Supper. cauliflower casserole, vegetable salad;
- Supper. Curd casserole, a glass of wine, cheese.
5th day
- Breakfast. Omelet with tomatoes;
- Supper. Pasta with seafood, a glass of wine;
- Supper. Steamed fish, vegetable salad.
6th day
- Breakfast. cottage cheese casserole with raisins;
- Supper. Sandwiches with vegetable soup, cheese and avocado;
- Supper. Vegetable omelet, a glass of wine.
7th day
- Breakfast. Natural yogurt, spicy muesli with fruits;
- Supper. Shrimp risotto;
- Supper. Rabbit meat, stew with vegetables, pasta, a glass of wine.
Snacks include fruits, vegetables, yogurt, nuts, etc.
It is interesting! The diet even allows you to use potatoes, which are loved by many. But it must be cooked in uniform using oil.
Recipes
The Mediterranean diet consists of recipes for a variety of dishes, including easy to prepare and incredibly tasty.
Vegetable risotto
You will need:
- a large zucchini and eggplant;
- medium-sized red pepper;
- ampoule;
- rice (350 g);
- one and a half liters of clean water;
- greenery;
- three cloves of garlic;
- olive oil.
Preparation:
- Preheat oven to 180 degrees.
- Grease a loaf pan with butter and place the chopped vegetables on top.
- Leave the leaf in the oven for 20 minutes.
- Meanwhile, boil the onion and garlic in a pan for 7 minutes.
- Add rice and water.
- When the water evaporates, pour the cooked vegetables into the pan.
Cooked fish
You will need:
- sea fish fillets;
- low-fat cheese (70 g);
- kefir (50 q);
- lemon juice;
- olive oil;
- a bunch of dill.
Preparation:
- Grease a loaf pan and arrange fish fillets.
- Mix lemon juice, kefir, dill and salt and place on the fish.
- Grate the cheese on top.
- After 20 minutes, the finished dish can be removed from the oven preheated to 180 degrees.
The Mediterranean weight loss diet offers a varied menu that allows you to include your favorite foods in your diet.
Restrictions
The rules of the Mediterranean diet are aimed at improving the body as a whole. To lose weight effectively, you need to give up a number of products:
- carbonated drinks;
- fast food;
- sugars and sweeteners;
- received sweets with lots of bread;
- low quality alcohol;
- store-bought ketchup, mayonnaise and other sauces.
Allowed alcohol is only high quality dry red wine. Everything else, especially beer and vodka, will not benefit the body.
Recommendations
To make nutrition principles as effective as possible:
- At the same time you need to eat food.
- Drink at least one liter of fluid during the day. Preferably green tea and water. Coffee lovers are allowed a glass of refreshing drink in the morning, but not daily.
- Olive oil will give a pleasant taste to vegetable salads and saturate the body with nutrients.
- Yogurt is only natural.
- Sports activities. To keep your body in good shape, you need to set aside time each day for physical activity. This can be a morning workout at home or an evening workout at the fitness center.
Reviews
- A 34-year-old woman said: "My family is very fond of sweets. We used to buy cakes and pastries every weekend. As a result, everyone started gaining weight. After trying the Mediterranean diet, I made it the main principle of the whole family. Nutrition. and her daughter lost about 3-4 kilograms. Now the family cooks only home-made sweets, and the food is carefully monitored. "
- Woman, 38 years old: "The stimulus to lose weight was the upcoming holiday - a friend's anniversary. I wanted to look good and the time allowed - 1, 5 ahead. I had to lose a little - 3 kilograms. The result was three weeks. Now once I have a fewI have been on the Mediterranean diet for months.
Summary
The Mediterranean diet for weight loss is simple enough and does not require strict dietary restrictions. You need a little to look good and stay healthy - think about what you eat and watch. A variety of foods rich in nutrients will make you feel good every day, strengthen your figure and stay in good shape.