The first thing to start with is to review your nutrition principles. Improper nutrition affects human health and appearance. The Mediterranean diet allows you not only to regulate your figure and saturate the body with nutrients, but also to keep the weight under control.
A strong desire to lose weight can lead to rash actions. In order to get instant results, many resort to strict dietary restrictions and use medications that promise to get rid of 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 as harsh as kefir (allows the use of fermented milk and other products) and not as harsh. Often, a non-strict diet is based on calculating the calories consumed per day and dietary intake (proteins, fats, carbohydrates). The Mediterranean diet is a nutritional feature that helps you maintain a healthy body and if you have extra pounds, lose them. Therefore, more and more women are interested in how to lose weight on a Mediterranean diet.
Principles and rules of the food system
Do not wait for instant results here. You can lose 1-2 kilograms a week. The diet period is from one week. The Mediterranean diet should not be considered a diet. These are general rules by which you can keep your body in good shape. Mediterranean diet dishes are quite diverse and everyone will like it without exception.
The diet gained popularity in the middle of the last century, when American nutritionists introduced it into general use. Every country in the Mediterranean has its own dietary characteristics.
The example of the Mediterranean diet is unique. In the 20th century, when studying the nutritional principles of people living in different countries, nutritionists discovered a paradox. The French ate large amounts of fat, white bread, bacon and cheese, but compared to the Americans they were thin and almost did not suffer from cardiovascular disease. It turned out that the whole thing is in the nutritional balance.
After discovering this interesting fact, nutritionists began to study the principles of nutrition of the inhabitants of the Mediterranean especially carefully.
ᲛImportant! The Mediterranean diet is the only nutritional principle in the world recognized by UNESCO as a historical heritage of a number of countries in which the general diet is still maintained.
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;
- Reduce body volume, eliminate cellulite and relax the 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 fast. However, patience, adherence to nutrition principles and a positive result are guaranteed.
interesting! The diet even allows many to use their favorite potatoes. However, it should be baked with uniform butter.
The Mediterranean diet has its roots in many countries and the recipes are tailored to the taste preferences of the locals.
What food can you get?
The main principle of the diet is to protect the food pyramid. The base (60%) is carbohydrates, the middle block (30%) is protein, the top is fats and simple carbohydrates (10%). 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 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 what is forbidden? The best rule of diet is that there are no restrictions. I want wine - please, but it must be quality. Do you want to eat sweets? You can make cakes at home and know exactly what is in the composition of natural ingredients. The weekly menus and recipes in the Mediterranean diet are perfectly balanced, easy to prepare and also delicious!
Dressing menu for the week
5 meals a day - 3 main and 2 meals.
The sample menu for the Mediterranean diet each day is as follows:
Დroom 1
- Breakfast. Oatmeal, a slice of whole grain bread, tea;
- Dinner. 200 grams of baked fish and steamed vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, cooked seafood.
Day 2
- Breakfast. Wheat porridge and baked apples, tea;
- Dinner. Vegetable soup, vegetable salad (tomatoes and cucumbers);
- Dinner. Buckwheat, cherry tomatoes and fish cakes.
Day 3
- Breakfast. Muesli with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey meat cutlet, stewed with vegetables.
Day 4
- Breakfast. Stewed rice with vegetables, any fruit;
- Dinner. Cauliflower casserole, vegetable salad;
- Dinner. Cottage cheese, a glass of wine, cheese.
Day 5
- Breakfast. Omelette with tomatoes;
- Dinner. Pasta with seafood, a glass of wine;
- Dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. Cottage cheese with raisins;
- Dinner. Vegetable soup, sandwiches with cheese and avocado;
- Dinner. Omelet with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli with natural yogurt, fruit;
- Dinner. Shrimp risotto;
- Dinner. Rabbit meat, stewed vegetables, pasta, a glass of wine.
Foods include fruits, vegetables, yogurt, nuts and more.
interesting! The diet even allows many to use their favorite potatoes. However, it must be baked using butter.
Dish recipes
The Mediterranean diet consists of recipes for a variety of dishes, including many easy to prepare and incredibly tasty.
Vegetable risotto
You will need:
- One large zucchini and eggplant;
- Medium-sized red pepper;
- lamp;
- Rice (350 g);
- One and a half liters of clean water;
- Planting;
- Three cloves of garlic;
- Olive oil.
Preparation:
- Preheat oven to 180 degrees.
- Spread butter on a baking sheet and top with diced vegetables.
- Leave the leaf in the oven for 20 minutes.
- At this time, cook the onion and garlic in a pan for 7 minutes.
- Add rice and water to it.
- When the water evaporates, pour the baked vegetables into the pan.
Baked fish
You will need:
- Sea fish fillets;
- Low-fat cheese (70 g);
- Kefir (50 g);
- lemon juice;
- Olive oil;
- Bouquet of dill.
Preparation:
- Grease a baking sheet with oil and place the fish fillets.
- Mix lemon juice, kefir, dill and salt and place on fish.
- Pour the cheese on a fine grater from above.
- 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 your diet.
Limitations
The rules in the Mediterranean diet are aimed at improving the whole organism. To lose weight effectively, you need to give up a few products:
- soda;
- 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 nutrition principles as effective as possible:
- It is necessary to take food at once.
- Drink at least one liter of fluid during the day. Green tea and water are preferred. Coffee lovers are allowed one cup of refreshing drink in the morning, but not daily.
- Olive oil will give a pleasant taste to vegetable salad and saturate the body with useful substances.
- Yogurts are only natural.
- Sports activities. To keep your body in good shape, you need to devote time to physical activity every day. It could 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 gained weight. When I tried the Mediterranean diet, I became the main principle of the whole family. Meals. A month after the Mediterranean diet, a woman's husbandAnd the daughter lost about 3-4 kilograms. Now the family only makes handmade sweets, and the food is carefully monitored.
- Woman, 38 years old: "The stimulus for weight loss was the upcoming holiday - my friend's anniversary. I wanted to do well and the time was allowed - it was 1, 5 years ago. For months.
ᲨSummary
The Mediterranean diet is simple enough for weight loss and does not require drastic restrictions on food. In order to look good and be healthy, you only need a little - think and observe what you eat. A variety of foods, rich in nutrients, will make you feel better every day, strengthen your figure and stay in good shape.