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 nutrients, but also to keep your weight under control.
A strong desire to lose weight can lead to reckless actions. In their desire to get an instant result, many resort to strict dietary restrictions and use drugs that promise to lose a few pounds in a few days. Only smooth weight loss without the use of extra pills 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, like kefir (allows the use of fermented milk and some other products), but not strict. Often a strict diet is based on the calculation of calories and food intake (protein, fat, carbohydrates) consumed per day. The Mediterranean diet is a nutritional feature, following which you can keep your body healthy and, if you are overweight, lose it. That is why more and more women are interested in how to lose weight on the Mediterranean diet.
Principles and rules of the food system
Don't expect instant results here. You can lose 1-2 pounds a week. The term of the diet is one week. The Mediterranean diet should not be seen as a diet. These are general rules you can follow to keep your body in good shape. Mediterranean diet dishes are quite diverse and will appeal to everyone without exception.
The diet gained popularity in the middle of the last century, when American nutritionists introduced it into mass 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 discovered a paradox. The French eat large amounts of fat, white bread, bacon and cheese, but compared to the Americans are slender and almost do not suffer from cardiovascular disease. It turned out that all the work is in the balance of nutrition.
After discovering this interesting fact, nutritionists began to study the principles of nutrition of the inhabitants of the Mediterranean with particular care.
Important! The Mediterranean diet is the only nutritional principle in the world recognized by UNESCO as a historical heritage of many countries, in which the common order of food 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 its own characteristics in each country;
- balanced diet;
- reducing body volume, eliminating cellulite and sagging skin;
- prevention of Alzheimer's disease;
- clean skin, healthy 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 fast. However, patience, adherence to dietary principles and a positive outcome are guaranteed.
Interesting! The diet even allows the use of potatoes, which are loved by many. However, it must be baked in a uniform with butter.
The Mediterranean diet has become established in many countries, and the recipes have been adapted to the taste preferences of the locals.
What foods can you eat?
The main principle of the diet is the observance of 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 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 (pastries, red meat).
Fish and meat days should be separated so as not to create excess weight in the stomach. Eat lots of fruits and vegetables every day.
What foods can you eat and which ones are forbidden? The best rule of thumb for the diet is that there are no restrictions. I would like wine - please, but it must be of high quality. Do you want to eat jam? 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 menu for the Mediterranean diet for each day is as follows:
Day 1
- Breakfast. Oatmeal, a slice of wholemeal bread, tea;
- Dinner. 200 grams of roasted fish and steamed vegetables, a glass of wine;
- Dinner. Salad of fresh vegetables, 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 seasoned with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey meatballs, vegetable stew.
Day 4
- Breakfast. Stewed rice with vegetables, all kinds of fruits;
- Dinner. Cauliflower casserole, vegetable salad;
- Dinner. Casserole with cottage cheese, a 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 seasoned with natural yogurt, fruit;
- Dinner. Shrimp risotto;
- Dinner. Rabbit meat, stew with vegetables, pasta, a glass of wine.
Breakfasts include fruits, vegetables, yogurt, nuts and more.
Interesting! The diet even allows the use of potatoes, which are loved by many. However, it must be baked in a uniform with butter.
Recipes for dishes
The Mediterranean diet consists of recipes for various dishes, including very easy to prepare and incredibly delicious.
Vegetable risotto
You will need:
- one large zucchini and eggplant;
- medium red paprika;
- bulb;
- 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 baking tray with oil and place the diced vegetables on top.
- Leave the leaves in the oven for 20 minutes.
- Meanwhile, sauté the onion and garlic in a pan for 7 minutes.
- Add rice and water to it.
- When the water evaporates, pour the roasted vegetables into the pan.
Roasted fish
You will need:
- Sea fish fillets;
- low-fat cheese (70 g);
- kefir (50 g);
- lemon juice;
- olive oil;
- connection dill.
Preparation:
- Grease a pan with oil and spread the fish fillets.
- Mix lemon juice, kefir, dill and salt and place on the fish.
- Grate the cheese on a fine grater.
- After 20 minutes, the finished dish can be removed from a preheated oven to 180 degrees.
The Mediterranean diet for weight loss offers a varied menu that allows you to include your favorite foods in the diet.
Limits
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 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 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 a glass 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 nutrients.
- Yogurt is only natural.
- Sports 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 an evening workout at the fitness center.
Reviews
- Woman, 34 years old: "My family loves sweets. We used to buy cakes and pastries every weekend. As a result, everyone uploaded extra. After trying the Mediterranean diet, I made it a staple of the whole family diet. After a month of the Mediterranean dietThe woman's husband and daughter lost about 3-4 kilograms. Now the family cooks only home-made cakes, and the food is closely monitored. "
- Woman, 38 years old: "The incentive to lose weight was the upcoming holiday - a friend's anniversary. I wanted to look great, and the time was 1, 5 ahead. I had to lose a little - 3 pounds. I noticed the result in three weeks. Now, once I wason a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is simple enough and does not require sharp dietary restrictions. To look good and be healthy, you only need a little - think and watch what you eat. A variety of foods rich in nutrients will make you feel good every day, tighten your figure and keep in good shape.