The first place to start is to review the principles of nutrition. Poor nutrition affects a person's health and appearance. The Mediterranean diet allows you not only to tidy up your figure and saturate the body with useful substances, but also to control your weight.
A strong desire to lose weight can lead to thoughtless actions. Wanting to achieve a momentary result, many resort to strict dietary restrictions and use drugs that promise to get rid of several kilograms in a few days. Only gentle weight loss without the use of additional pills can be safe for the body.
Food is a principle of nutrition based on the avoidance of certain foods for the benefit of others. It can be strict, like kefir (allows the use of fermented milk and certain other products), and not strict. Often, a loose diet is based on calculating the calories and food intake (protein, fat, carbohydrate) consumed per day. The Mediterranean diet is a nutritional feature, as a result of which you can keep the body healthy and, if you have extra pounds, lose them. Therefore, more and more women are interested in how to lose weight with the Mediterranean diet.
Principles and rules of the food system
Don't expect instant results here. You can lose 1 to 2 pounds per week. The duration of the diet is one week. The Mediterranean diet should not be viewed as a diet. These are general rules, 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.
The diet gained popularity in the middle of the last century, when American nutritionists mainstreamed it. In each 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 copious amounts of fat, white bread, bacon, and cheese, but compared to Americans, they were lean and had almost no cardiovascular disease. It turned out that everything is in the nutritional balance.
Having revealed this interesting fact, nutritionists especially carefully began to study 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, whose general nutritional order has been preserved to this day.
Advantages
According to nutritionists, the principles of the Mediterranean diet have several 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.
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, observance of nutritional principles and a positive result are guaranteed.
Interesting! The diet even allows the use of potatoes that are popular with many. However, it should be cooked evenly using butter.
The Mediterranean diet has established itself in many countries and the recipes have been adapted to the taste preferences of the inhabitants.
What foods can you eat?
The basic principle of the diet is to respect 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 is included in the Mediterranean diet.
Also, 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, seafood);
- a couple of times a month (candy, red meat).
The days of fish and meat should be separated so as not to create excessive weight in the stomach. Eat lots of fruits and vegetables every day.
What foods can you eat and which are prohibited? The nicest rule of diet is that there are no limits. I would like wine - please, but it must be of high quality. Want to eat sweets? You can bake cakes at home and find out exactly what the natural ingredients are in. In the Mediterranean diet, the menus and recipes for the week are perfectly balanced, easy to prepare and also delicious!
Slimming menu for the week
There are 5 meals a day - 3 main courses and 2 snacks.
Here is an example of a Mediterranean diet menu for each day:
Day 1
- Breakfast. Oatmeal, slice of whole grain bread, tea;
- Having dinner. 200 grams of baked fish and steamed vegetables, a glass of wine;
- Having dinner. Fresh vegetable salad, boiled seafood.
Day 2
- Breakfast. Wheat porridge and baked apple, tea;
- Having dinner. Vegetable soup, vegetable salad (tomatoes and cucumbers);
- Having dinner. Buckwheat, cherry tomatoes and fish pancakes.
Day 3
- Breakfast. Muesli seasoned with plain yogurt, a slice of bread and cheese;
- Having dinner. Buckwheat soup with tomatoes;
- Having dinner. Turkey meat cutlets, vegetable stew.
Day 4
- Breakfast. Simmered rice with vegetables, any fruit;
- Having dinner. Cauliflower casserole, vegetable salad;
- Having dinner. Curd casserole, a glass of wine, cheese.
Day 5
- Breakfast. Tomato omelet;
- Having dinner. Pasta with seafood, a glass of wine;
- Having dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. Curd casserole with raisins;
- Having dinner. Vegetable soup, cheese and avocado sandwiches;
- Having dinner. Omelet with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli seasoned with natural yogurt, fruit;
- Having dinner. Shrimp risotto;
- Having dinner. Rabbit meat, vegetable stew, pasta, glass of wine.
Snacks include fruits, vegetables, yogurt, nuts, and more.
Interesting! The diet even allows the use of potatoes that are popular with many. However, it should be cooked evenly using butter.
Recipes of dishes
The Mediterranean diet consists of recipes for various dishes, many of which are easy to prepare and incredibly tasty.
Vegetable Risotto
You will need:
- a large zucchini and eggplant;
- medium-sized red pepper;
- ampule;
- rice (350 g);
- a liter and a half of clean water;
- greenery;
- three cloves of garlic;
- olive oil.
Preperation:
- Preheat oven to 180 degrees.
- Grease a baking sheet with butter and place the diced vegetables on it.
- Leave the foil in the oven for 20 minutes.
- Meanwhile, simmer the onion and garlic in a skillet for 7 minutes.
- Add rice and water to it.
- When the water has evaporated, pour the cooked vegetables into the pan.
Cooked fish
You will need:
- Sea fish fillet;
- low-fat cheese (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- a bunch of dill.
Preperation:
- Grease a baking sheet with oil and arrange the fish fillets.
- Combine the lemon juice, kefir, dill and salt and place on the fish.
- Rub the cheese on top on a fine grater.
- After 20 minutes, the finished dish can be taken out of the oven preheated to 180 degrees.
The Mediterranean Weight Loss Diet offers a varied menu that allows you to include your favorite foods in the 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:
- soft drinks;
- Fast food;
- sugar and sweeteners;
- sweets bought with a lot of bread;
- poor quality alcohol;
- ketchup, mayonnaise and other store-bought sauces.
The permitted 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 a liter of fluid during the day. Preferably green tea and water. Coffee lovers get a cup of the 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.
- Yoghurts are only natural.
- Sporting activities. To keep the body in good shape, you need to devote time to physical activity every day. It can be a morning workout at home or an evening workout at the fitness center.
Comments
- Woman, 34 years old: "My family is very fond of sweets. We used to buy cakes and pastries every weekend. As a result, everyone was putting on extra weight. After trying the Mediterranean diet, I made it the staple for the whole family. nutrition. After a month of the Mediterranean diet, the wife's husband and daughter lost about 3-4 kilograms. Now the family cooks only homemade sweets, and the food is carefully watched. "
- Female, 38: "The urge to lose weight was the upcoming holidays - a friend's birthday. I wanted to look gorgeous and the time limit - 1. 5 was ahead. I had to lose a bit- 3 kilograms. I noticed the result in three weeks. Now, once there, I have been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is quite simple and does not require severe dietary restrictions. To look good and be healthy, you only need a little - think and watch what is eaten. A varied diet, rich in nutrients, will make you feel good every day, firm your figure and stay in shape.