The first place to start is to revise the principles of nutrition. Improper nutrition affects the health and appearance of a person. 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 severe dietary restrictions and use drugs that promise to get rid of several kilograms in a couple of days. Only smooth 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, such as kefir (allows the use of fermented milk and some other products), and not strict. Often, a non-strict diet is based on calculating the calories and BJU (proteins, fats, carbohydrates) consumed per day. The Mediterranean diet is nutritional features, following which you can keep the body in a healthy shape and, if you have extra pounds, lose them. Therefore, more and more women are interested in how to lose weight on the Mediterranean diet.
Food system principles and rules
Don't expect instant results here. You can lose 1-2 kilograms per week. The term of the diet is from one week. The Mediterranean diet does not have to be thought of as a diet. These are general rules, following which you can keep the body in good shape. Mediterranean diet dishes are quite varied, and will please everyone without exception.
The diet gained popularity 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, while studying the principles of nutrition of people living in different countries, nutritionists have identified a paradox. The French ate a large amount of fat, white bread, bacon, cheese, but, in comparison with the Americans, they were slender and almost did not suffer from cardiovascular diseases. It turned out that it was all about nutritional balance.
After revealing 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, 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 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;
- the Mediterranean diet can be used by pregnant women, lactating 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, adherence to nutritional principles and a positive result are guaranteed.
Interesting! The diet even allows the use of potatoes that are loved by many. However, it must be baked in a uniform using butter.
The Mediterranean diet has taken root 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 adherence to 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, products can be classified according to the frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yoghurts, 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 excessive weight in the stomach. Eat plenty of fruits and vegetables every day.
What foods can you eat and what are prohibited? The nicest diet rule is that there are no limits. I would like wine - please, but it must be of high quality. Have a desire to eat 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 for the week
There are 5 meals per day - 3 main and 2 snacks.
A sample Mediterranean diet menu for every day is as follows:
Day 1
- Breakfast. Oatmeal, whole grain bread slice, tea;
- Dinner. 200 grams of baked fish and steamed vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, boiled 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 meat cutlets, vegetable stew.
Day 4
- Breakfast. Stewed rice with vegetables, any fruit;
- Dinner. Cauliflower casserole, vegetable salad;
- Dinner. Curd casserole, 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. Curd casserole with raisins;
- Dinner. Vegetable soup, sandwiches with cheese and avocado;
- Dinner. Omelet with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli seasoned with natural yoghurt, fruits;
- Dinner. Shrimp risotto;
- Dinner. Rabbit meat, stew with vegetables, pasta, glass of wine.
Snacks include fruits, vegetables, yoghurts, nuts, and more.
Interesting! The diet even allows the use of potatoes that are loved by many. However, it must be baked in a uniform using butter.
Dish recipes
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-sized red pepper;
- 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 sheet with butter and place the diced vegetables on top.
- Leave the leaf in the oven for 20 minutes.
- At this time, simmer the onion and garlic in a pan for 7 minutes.
- Add rice and water to it.
- When the water has evaporated, pour the baked vegetables into the pan.
Baked fish
You will need:
- Fillet of sea fish;
- low fat cheese (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- a bunch of dill.
Preparation:
- Grease a baking sheet with oil and lay out the fish fillets.
- Mix lemon juice, kefir, dill and salt and place on 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:
- carbonated drinks;
- fast food;
- sugar and sweeteners;
- purchased sweets with lots of bread;
- low-quality alcohol;
- store-bought ketchup, mayonnaise and other sauces.
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 one liter of liquid 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 the vegetable salad a pleasant taste and saturate the body with useful substances.
- Yoghurts are only natural.
- Sports activities. To keep the body in good shape, you need to devote time to 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 is very fond of sweets. We used to buy cakes and pastries every weekend. As a result, everyone gained extra weight. Having tried the Mediterranean diet, I made it the main principle of nutrition for the whole family. After a month of the Mediterranean diet, the husband and daughter of the woman lostabout 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 - a friend's anniversary. I wanted to look gorgeous, and time allowed - 1. 5 was ahead. I had to lose a little - 3 kilograms. I noticed the result in three weeks. Now, once inI've been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is simple enough, and does not require sharp restrictions on food. To look good and be healthy, you need only a little - think and monitor what is eaten. A variety of food, rich in nutrients, will make you feel good every day, tighten your figure and stay in good shape.