The first thing to start with is to revise the principles of nutrition. Improper diet affects a person's health and appearance. The Mediterranean diet allows you not only to get 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 reckless actions. In order to achieve an immediate result, many resort to strict dietary restrictions and use medications that promise to shed a few pounds in a few days. Only smooth weight loss without the use of additional tablets can be safe for the body.
Diet is a principle of nutrition based on avoiding certain foods for the benefit of others. It can be strict, such as kefir (allows the use of fermented milk and some other products), and not strict. Often a strict diet is based on calculating calories and daily intake (protein, fat, carbohydrates). The Mediterranean diet is a nutritional feature, following which you can keep your body healthy, and if you are overweight, also lose them. Therefore, more and more women are interested in how to lose weight on the Mediterranean diet.
Principles and rules of the nutrition system
Don’t expect instant results here. You can lose 1-2 pounds a week. The duration of the diet is one week. The Mediterranean diet does not have to be considered a diet. These are general rules, following which you can keep your body in good shape. Mediterranean diet dishes are quite diverse and will appeal to everyone without exception.
The diet became popular in the middle of the last century, when American nutritionists introduced it into general use. In every Mediterranean country, the diet has its own nutritional characteristics.
The example of the Mediterranean diet is unique. In the 20th century, 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 they were lean compared to the Americans and almost did not suffer from cardiovascular disease. It turned out that the whole thing was in the balance of the diet.
After discovering this interesting fact, nutritionists began to study the principles of nutrition of the inhabitants of the Mediterranean with particular care.
Bitan! The Mediterranean diet is the only principle of nutrition in the world that has been recognized by UNESCO as the historical heritage of a number of countries, in which the general nutritional order has been preserved to this day.
Benefits
According to nutritionists, the principles of the Mediterranean diet have a number of 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, nursing mothers, children and the elderly.
Diet has almost no contraindications. The only thing that can be confusing is the price of food and the inability to lose weight fast. However, patience, adherence to nutritional principles and a positive result are guaranteed.
Interesting! The diet even allows the use of potatoes, which many love. However, it must be baked in a uniform on butter.
The Mediterranean diet has taken root in many countries, and the recipes have been adapted to the taste preferences of the local population.
What foods can you eat?
The main principle of the diet is to adhere to the food pyramid. The basis (60%) are carbohydrates, the middle block (30%) are proteins, the upper part are fats and simple carbohydrates (10%). So let's see what is included in the Mediterranean diet.
Also, products can be classified according to frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yogurts, cheeses);
- several times a week (eggs, white meat, fish, seafood);
- a couple of 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 most beautiful rule of diet is that there are no limits. I would like wine - please, but it must be of good quality. Do you have a desire to eat sweets? You can make cookies at home and you know exactly what is in the composition of natural ingredients. In the Mediterranean diet, weekly menus and recipes are perfectly balanced, easy to prepare, and delicious!
Weight loss menu for the week
There are 5 meals a day - 3 main and 2 snacks.
The sample menu of the Mediterranean diet for each day is as follows:
Day 1
- Breakfast. Oatmeal, a piece of whole grain bread, tea;
- Dinner. 200 grams of roasted fish and steamed vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, cooked seafood.
Day 2
- Breakfast. Wheat porridge and baked apple, tea;
- Dinner. Vegetable soup, vegetable salad (tomatoes and cucumbers);
- Dinner. Buckwheat, cherry tomatoes and fish cakes.
Day 3
- Breakfast. Muesli spiced with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey meat, vegetable stew.
Day 4
- Breakfast. Sauteed rice with vegetables, any fruit;
- Dinner. Cauliflower casserole, vegetable salad;
- Dinner. Cottage cheese casserole, glass of wine, cheese.
Day 5
- Breakfast. Omelet with tomatoes;
- Dinner. Pasta with seafood, a glass of wine;
- Dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. Cottage cheese casserole with raisins;
- Dinner. Vegetable soup, cheese and avocado sandwiches;
- Dinner. Omelet with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli spiced with natural yogurt, fruit;
- Dinner. Shrimp risotto;
- Dinner. Rabbit meat, goulash with vegetables, pasta, a glass of wine.
Snacks include fruits, vegetables, yogurts, nuts and more.
Interesting! The diet even allows the use of potatoes, which many love. However, it must be baked in a uniform on butter.
Recipes for dishes
The Mediterranean diet consists of recipes for various dishes, including many that are easy to prepare and incredibly tasty.
Vegetable risotto
you will need:
- one large zucchini and eggplant;
- medium red paprika;
- bulb;
- rice (350 g);
- one and a half liters of pure water;
- greenery;
- three cloves of garlic;
- olive oil.
Preparation:
- Preheat oven to 180 degrees.
- Spread butter on the baking tray and place diced vegetables on it.
- Leave the sheet in the oven for 20 minutes.
- Meanwhile, 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 the pan with oil and arrange the fish fillets.
- Mix lemon juice, kefir, dill and salt and place on fish.
- Grate 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 weight loss diet offers 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 beverages;
- fast food;
- sugar and sweeteners;
- bought sweets with lots of bread;
- low quality alcohol;
- ketchup, mayonnaise and other sauces from the store.
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 one liter of fluid during the day. Preferably green tea and water. Coffee lovers are allowed one cup of invigorating drink in the morning, but not daily.
- Olive oil will give vegetable salads a pleasant taste and saturate the body with useful substances.
- Yogurts are just natural.
- Sport activities. To keep your body in good shape, you need to dedicate time to physical activity every day. This can be a morning workout at home or an evening workout at a fitness center.
Reviews
- Woman, 34 years old: "My family loves sweets. We used to buy cakes and pastries every weekend. As a result, everyone gained weight. Having tried the Mediterranean diet, I made it the main principle of the whole family. Nutrition. After a month of Mediterranean diet, The woman's husband and daughter have lost about 3-4 kilograms. Now the family cooks only homemade sweets, and the food is carefully monitored. "
- Woman, 38 years old: "The incentive to lose weight was the upcoming holiday - the anniversary of a friend. I wanted to look beautiful, and the weather was ahead - 1, 5 was ahead. I had to lose a little - 3 pounds. I noticed the result forthree weeks. I've been on a Mediterranean diet for a few months. "
Summary
The Mediterranean diet for weight loss is simple enough and does not require strict restrictions in food. To look good and be healthy, you only need a little - think and follow what you eat. A variety of foods, rich in nutrients, will make you feel good every day, tighten your figure and stay in good shape.