The first starting point is to review the principles of nutrition. Improper nutrition affects a person's health and appearance. The Mediterranean diet allows not only to put one's 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 achieve a momentary result, many resort to strict dietary restrictions and use drugs that promise to get rid of several kilograms in a couple of days. Only regular 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 severe, like kefir (allows the use of fermented milk and some other products) and not severe. Often, a loose diet is based on calculating the calories and food intake (proteins, fats, carbohydrates) consumed each day. The Mediterranean diet is a nutritional feature, as a result of which you can keep the body healthy and, if you have the 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 immediate results here. You can lose 1-2 kilograms per week. The term of the diet is one week. The Mediterranean diet should not be thought of as a diet. These are general rules, by 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 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 identified a paradox. The French ate large amounts of fat, white bread, bacon and cheese, but compared to the Americans, they were thin and suffered from hardly any cardiovascular disease. It turned out that the whole point is in the balance of nutrition.
After revealing this interesting fact, nutritionists began to study with particular attention 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 many countries, in which the general nutritional order has been preserved until today.
Benefits
According to nutritionists, the principles of the Mediterranean diet have a number of positive aspects:
- rich menu, with its 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, 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 nutrients and a positive result are guaranteed.
Interesting! The diet also allows for the use of potatoes loved by many. However, it must be cooked evenly 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%) are carbohydrates, the central block (30%) is protein, the top are fats and simple carbohydrates (10%). So let's see what is included in the Mediterranean diet.
In addition, the products can be classified according to the frequency of use:
- every day (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruit, yogurt, cheeses);
- several times a week (eggs, white meat, fish, seafood);
- a couple of times a month (sweets, 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 ones are forbidden? The nicest rule of the diet is that there are no limits. I would like some wine, please, but it has to be of high quality. Do you want 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 delicious too!
Slimming menu for the week
There are 5 meals a day - 3 main snacks and 2.
An example of a Mediterranean diet menu for each day is as follows:
Day 1
- Breakfast. Oatmeal, slice of wholemeal bread, tea;
- Dinner. 200 grams of baked fish and steamed vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, boiled from the sea.
Day 2
- Breakfast. Baked wheat and apple porridge, tea;
- Dinner. Vegetable soup, vegetable salad (tomatoes and cucumbers);
- Dinner. Buckwheat patties, cherry tomatoes and fish.
Day 3
- Breakfast. Muesli topped with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey 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. Omelette with tomatoes;
- Dinner. Seafood pasta, a glass of wine;
- Dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. Curd casserole with raisins;
- Dinner. Vegetable soup, cheese and avocado sandwiches;
- Dinner. Omelette with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli topped with natural yogurt, fruit;
- Dinner. Shrimp risotto;
- Dinner. Rabbit meat, stew with vegetables, pasta, glass of wine.
Snacks include fruits, vegetables, yogurt, nuts, and more.
Interesting! The diet also allows for the use of potatoes loved by many. However, it must be cooked evenly using butter.
Dish recipes
The Mediterranean diet consists of recipes for various dishes, including many that are easy to prepare and incredibly tasty.
Risotto with vegetables
You will need:
- a large courgette and aubergine;
- medium-sized red pepper;
- lamp;
- rice (350 g);
- one and a half liters of clean water;
- green;
- three cloves of garlic;
- olive oil.
Preparation:
- Preheat the oven to 180 degrees.
- Grease a pan with butter and place the diced vegetables on top.
- Leave the leaf in the oven for 20 minutes.
- At this point, boil the onion and garlic in a pan for 7 minutes.
- Add the rice and water.
- When the water has evaporated, pour the baked vegetables into the pan.
Cooked fish
You will need:
- Sea fish fillet;
- low-fat cheese (70 g);
- kefir (50 g);
- lemon juice;
- olive oil;
- a bunch of dill.
Preparation:
- Grease a pan with oil and spread the fish fillets.
- Mix the lemon juice, kefir, dill and salt and put them on the fish.
- Rub over the cheese 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 your diet.
Restrictions
In the Mediterranean diet, the rules are aimed at improving the organism as a whole. To effectively lose weight, you need to give up a number of products:
- carbonated drinks;
- Fast food;
- sugar and sweeteners;
- sweets bought with lots of bread;
- low-quality alcohol;
- ketchup, mayonnaise, and other store-bought sauces.
The permitted alcohol is high quality dry red wine only. 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 throughout the day. Preferably green tea and water. Coffee lovers can drink a cup of 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.
- Yogurt is only natural.
- Sports activities. To keep your body in good shape, you need to set aside 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: "My family is very fond of sweets. Previously, we bought cakes and pastries every weekend. As a result, everyone gained extra weight. Having tried the Mediterranean diet, I made it the main principle of the whole family. Nutrition. After a month on the Mediterranean diet, the woman's husband and daughter have lost about 3-4 kilograms. Now the family only cooks homemade desserts and the food is carefully monitored. "
- Woman, 38: "The incentive to lose weight was the upcoming holiday - a friend's anniversary. I wanted to look beautiful and the allotted time - 1. 5 was ahead. I had to lose a little - 3 kilograms. I noticed the result in three weeks. Now, once inside, I followed a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is quite simple and does not require severe restrictions on food. To look good and be healthy, you just need a little - think and monitor what is eaten. A variety of foods, rich in nutrients, will make you feel good every day, firm your figure and keep you in shape.