The first place to start is to review the principles of nutrition. Improper 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 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 kilograms in a couple of days. Only mild 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 dietary intake (protein, fat, carbohydrates) consumed per day. The Mediterranean diet is a nutritional characteristic, by following which you can keep your body healthy and, if you have extra kilos, lose them. Therefore, more and more women are interested in how to lose weight with the Mediterranean diet.
Food system principles and standards
Don't expect instant results here. You can lose 1-2 kilograms per week. The term of the diet is one week. The Mediterranean diet does not have to be thought of as a diet. These are general rules, by following which you can keep the body in good shape. The dishes of the Mediterranean diet are quite varied and will appeal to 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 principles of nutrition 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 whole 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 the historical heritage of a number of countries, in which the general nutritional order has been preserved to this day.
Advantages
According to nutritionists, the principles of the Mediterranean diet have a number of positive aspects:
- rich menu, with characteristics of each country;
- balance diet;
- reduction of body volume, elimination of cellulite and skin laxity;
- prevention of Alzheimer's disease;
- clean skin, strong nails and healthy hair;
- The Mediterranean diet can be used by pregnant women, nursing mothers, children and the elderly.
The diet has almost no contraindications. The only thing that can be confusing is the price of food and the inability to lose weight quickly. However, patience, compliance with nutritional principles and a positive result are guaranteed.
Interesting! The diet even allows the use of potatoes that are loved by many. However, it should be baked evenly with butter.
The Mediterranean diet has taken hold in many countries and the recipes have been adapted to the taste preferences of the locals.
What foods can you eat?
The fundamental principle of the diet is compliance with the food pyramid. The base (60%) is carbohydrates, the middle block (30%) is protein, the top is fats and simple carbohydrates (10%). So let's see what's included in the Mediterranean diet.
Likewise, the products can be classified according to the frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yogurts, cheeses);
- several times a week (eggs, white meat, fish, shellfish);
- a couple of times a month (sweets, red meat).
Fish and meat days should be separated so as not to create excessive weight on the stomach. Eat lots of fruits and vegetables every day.
What foods can be eaten and which are forbidden? The best rule of thumb for the diet is that there are no limits. I would like wine, please, but it must be of high quality. Do you feel like eating 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!
Slimming menu of the week.
There are 5 meals per day - 3 main and 2 snacks.
An example of a Mediterranean diet menu for each day is the following:
Day 1
- Breakfast. Oatmeal, slice of whole wheat bread, tea;
- Dinner. 200 grams of baked fish and steamed vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, boiled seafood.
Day 2
- Breakfast. Baked apple and wheat porridge, tea;
- Dinner. Vegetable soup, vegetable salad (tomatoes and cucumbers);
- Dinner. Buckwheat, cherry tomatoes and fish cakes.
Day 3
- Breakfast. Muesli garnished with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey meat cutlets, vegetable stew.
Day 4
- Breakfast. Soupy rice with vegetables, any fruit;
- Dinner. cauliflower casserole, vegetable salad;
- Dinner. Curd casserole, a glass of wine, cheese.
Day 5
- Breakfast. Omelette with tomatoes;
- Dinner. Pasta with seafood, a glass of wine;
- Dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. Curd casserole with raisins;
- Dinner. vegetable soup, sandwiches with cheese and avocado;
- Dinner. Omelette with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli seasoned with natural yogurt, fruits;
- Dinner. Prawn risotto;
- Dinner. Rabbit meat, vegetable stew, pasta, glass of wine.
Snacks include fruits, vegetables, yogurts, nuts, and more.
Interesting! The diet even allows the use of potatoes that are loved by many. However, it should be baked evenly with butter.
dish recipes
The Mediterranean diet consists of multi-course recipes, many of which are easy to prepare and incredibly tasty.
Vegetable Risotto
Will need:
- a large one of zucchini and eggplant;
- medium red pepper;
- bulb;
- rice (350 g);
- a liter and a half of clean water;
- greenery;
- three cloves of garlic;
- olive oil.
preparation:
- Preheat oven to 180 degrees.
- Grease a baking sheet with butter and place the diced vegetables on top.
- Leave the sheet in the oven for 20 minutes.
- At this time, simmer the onion and garlic in a skillet for 7 minutes.
- Add rice and water.
- When the water has evaporated, pour the baked vegetables into the skillet.
Baked fish
Will need:
- sea fish fillet;
- low-fat cheese (70 g);
- kefir (50 g);
- lemon juice;
- olive oil;
- a bunch of dill.
preparation:
- Grease a baking sheet with oil and place the fish fillets.
- Mix the lemon juice, kefir, dill, and salt and spoon over the fish.
- Rub the cheese on top on a fine grater.
- After 20 minutes, the finished dish can be removed from the oven preheated to 180 degrees.
The Mediterranean Diet for Weight Loss offers you a varied menu that allows you to include your favorite foods in your diet.
Restrictions
In the Mediterranean diet, the rules 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;
- sugar and sweeteners;
- bought sweets with a lot of bread;
- low-quality alcohol;
- ketchup, mayonnaise, and other store-bought sauces.
The alcohol allowed is only high quality dry red wine. Everything else, especially beer and vodka, will not benefit the body.
recommendations
In order for the principles of nutrition to be as effective as possible:
- You need to eat food at the same time.
- Drink at least a liter of liquid during the day. Preferably green tea and water. Coffee lovers are allowed a cup of invigorating drink in the morning, but not every day.
- 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 take time for physical activity every day. This can be a morning workout at home or a night workout at the gym.
Reviews (2)
- Woman, 34: "My family is very fond of sweets. Previously, we bought cakes and pastries every weekend. As a result, everyone gained weight. Having tried the Mediterranean diet, I made it the main principle of the diet Of all the family". nutrition. After a month on the Mediterranean diet, the woman's husband and daughter lost around 3-4 kilograms. Now the family cooks only homemade sweets, and the food is carefully controlled. "
- Woman, 38 years old: "The incentive to lose weight was the next vacation: the anniversary of a friend. I wanted to look beautiful and time allowed: 1. 5 was ahead. I had to lose a little: 3 kilograms. I noticed the result in three weeks Now once in I have been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is quite simple and does not require strict restrictions on food. To look good and be healthy, you only need a little: think and control what you eat. A variety of foods, rich in nutrients, will make you feel good every day, firm your figure and keep you in shape.