The first place to start is revising nutrition principles. 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 instant results, many resort to strict dietary restrictions and resort to drugs that promise to lose a few pounds in a few days. Only smooth weight loss without the use of additional pills is safe for the body.
Diet is a nutritional principle based on avoiding certain foods for the sake of others. It can be strict, like kefir (allows the use of fermented milk and some other products), and not strict. Often, non-strict diets are based on counting calories and food intake (protein, fat, carbohydrates) consumed per day. The Mediterranean diet is a nutritional feature, after which you can keep the body healthy and, if you have extra weight, lose it. Therefore, more and more women are interested in how to lose weight with the Mediterranean diet.
Food system principles and rules
Don't expect instant results here. You can lose 1-2 kilograms per week. The duration of the diet is from one week. The Mediterranean diet should not be considered a diet. This is a general rule, following which you can keep the body in good shape. The dishes of the Mediterranean diet are quite varied, and will please everyone without exception.
This diet gained popularity in the middle of the last century, when American nutritionists introduced it to 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, while studying the principles of nutrition of people living in different countries, nutritionists have identified a paradox. The French eat a lot of fat, white bread, bacon, and cheese, but compared to Americans, they are lean and have almost no cardiovascular disease. It turns out that the point is in nutritional balance.
After revealing this interesting fact, nutritionists in particular began to study the principles of nutrition of the inhabitants of the Mediterranean.
Important! The Mediterranean diet is the only principle of nutrition in the world recognized by UNESCO as the historical heritage of a number of countries, where the general order of nutrition is preserved to this day.
Profit
According to nutritionists, the principles of the Mediterranean diet have a number of positive aspects:
- a rich menu, with its own characteristics in each country;
- balanced diet;
- reduction of body volume, elimination of cellulite and skin laxity;
- prevention of Alzheimer's disease;
- clean skin, strong nails and healthy hair;
- Mediterranean diet can be used by pregnant women, nursing mothers, children and the elderly.
This 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 the principles of nutrition and a positive result are guaranteed.
Interesting! This diet even allows the use of potatoes which many people like. However, it should be baked uniformly using butter.
The Mediterranean diet has its roots in many countries, and its recipes have been adapted to the taste preferences of the local population.
What foods can you eat?
The main principle of the diet is adherence to the food pyramid. The base (60%) is carbohydrates, the middle block (30%) is protein, the top is fat 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, cheese);
- several times a week (eggs, white meat, fish, seafood);
- several times a month (sweets, red meat).
Fish and meat must be separated so as not to create an excess burden on the stomach. Eat lots of fruits and vegetables every day.
What foods are allowed to be eaten and what are not? The best diet rule is no restrictions. I want wine - please, but it must be of high quality. Have a sweet craving for food? You can bake a cake at home and 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 too!
Slimming menu this week
There are 5 meals per day - 3 main meals and 2 snacks.
An example of a Mediterranean diet menu for each day is as follows:
Day 1
- Breakfast. Oatmeal, sliced whole wheat bread, tea;
- Dinner. 200 grams of grilled fish and steamed vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, boiled seafood.
Day 2
- Breakfast. oatmeal and baked apples, tea;
- Dinner. Vegetable soup, vegetable salad (tomato and cucumber);
- Dinner. Buckwheat, cherry tomatoes and fish cake.
3rd day
- Breakfast. Muesli seasoned with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Slices of turkey, stew vegetables.
Day 4
- Breakfast. Boiled rice with vegetables, any fruit;
- Dinner. cauliflower casserole, vegetable salad;
- Dinner. Curd casserole, glass of wine, cheese.
Day 5
- Breakfast. Omelet with tomatoes;
- Dinner. Pasta with seafood, glass of wine;
- Dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. curd casserole with raisins;
- Dinner. Vegetable soup, sandwich with cheese and avocado;
- Dinner. Omelet with vegetables, glass of wine.
Day 7
- Breakfast. Muesli seasoned with natural yogurt, fruits;
- Dinner. Shrimp Risotto;
- Dinner. Rabbit meat, stewed with vegetables, pasta, glass of wine.
Snacks include fruits, vegetables, yogurt, nuts, and more.
Interesting! This diet even allows the use of potatoes which many people like. However, it should be baked uniformly using butter.
recipes
The Mediterranean diet consists of recipes for a variety of dishes, including many that are easy to prepare and very tasty.
Vegetable risotto
You will need:
- one large zucchini and eggplant;
- medium red bell pepper;
- bulb;
- rice (350 g);
- one and a half liters of clean water;
- greenery;
- three cloves of garlic;
- olive oil.
Preparation:
- Preheat the oven to 180 degrees.
- Grease a baking sheet with butter and place the diced vegetables on it.
- Leave the leaves in the oven for 20 minutes.
- At this time, simmer the onion and garlic in a saucepan for 7 minutes.
- Add rice and water to it.
- When the water has evaporated, pour the roasted vegetables into the pan.
Grilled fish
You will need:
- Marine fish fillets;
- low-fat cheese (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- bunch of dill.
Preparation:
- Grease a baking sheet with oil and arrange fish fillets.
- Mix lemon juice, kefir, dill and salt and place over the fish.
- Rub the cheese over it 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 drinks;
- fast food;
- sugar and sweeteners;
- buy sweets with lots of bread;
- low-quality alcohol;
- ketchup, mayonnaise, and other store-bought sauces.
Alcohol allowed is only high quality dry red wine. Everything else, especially beer and vodka, will not do the body any good.
Recommendation
To make the principles of nutrition as effective as possible:
- Need 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 refreshing 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.
- Yogurt is only natural.
- Sports activities. To keep your body in good shape, you need to devote time to physical activity every day. This could be a morning workout at home or an evening workout at the gym.
Review
- Woman, 34 years old: "My family loves sweets. Previously, we bought cakes and pastries every weekend. As a result, everyone gained weight. After trying the Mediterranean diet, I made it the main tenet of the whole family nutrition. After a month the Mediterranean diet, the woman's husband and daughter lost about 3-4 kilograms. Now the family only cooks homemade sweets, and the food is closely monitored. "
- Woman, 38 years: "The incentive to lose weight is the upcoming holiday - the birthday of a friend. I want to look beautiful, and the appointed time - 1. 5 is ahead. I have to lose a little - 3 kilograms. I noticed the resultat three weeks. Now, once in a while I've been on the Mediterranean diet for a few months. "
summary
The Mediterranean diet for weight loss is quite simple, and does not require sharp food restrictions. In order to look good and healthy, you just need a little - think and monitor what you eat. A variety of foods, rich in nutrients, will make you feel good every day, tone your figure and stay in good shape.