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 to not only put your figure in order and saturate the body with useful substances, but also keep weight under control.
A strong desire to lose weight can lead to rash activities. For a quick result, many people resort to strict dietary restrictions and use drugs that promise to get rid of several kilograms in a few days. Only smooth weight loss without the use of extra pills can be safe for the body.
A diet based on avoiding certain foods in favor of others is a nutritional principle. It can be severe, such as kefir (it allows the use of fermented milk and some other products), and not severe. Often, a non-strict diet is based on the calculation of calories and BJU (proteins, fats, carbohydrates) consumed per day. The Mediterranean diet contains nutritional elements, after which you can keep the body in a healthy shape and, if you gain extra pounds, you will lose them. Therefore, more and more women are interested in how to lose weight on the Mediterranean diet.
Principles and rules of the food system
Do not expect immediate results here. You can lose 1-2 kilograms a week. The term of the diet is from one week. It is not necessary to think of the Mediterranean diet as a diet. These are general rules, after which you can keep the body in good shape. Mediterranean diet dishes are quite diverse, and will please everyone without exception.
The diet gained popularity in the middle of the last century, when American nutritionists introduced it in 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, in studying the nutritional principles of people living in different countries, nutritionists identified a paradox. The French ate a large amount of fat, white bread, bacon, and cheese, but compared to the Americans, they were slim and almost did not suffer from cardiovascular diseases. It turned out that the whole point is in the balance of nutrition.
After revealing this interesting fact, nutritionists began to study in particular the nutritional principles 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 several countries, in which the general nutritional order is preserved to this day.
Advantages
According to nutritionists, the principles of the Mediterranean diet have some 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;
- pregnant women, lactating mothers, children and the elderly can use the Mediterranean diet.
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 nutritional principles and a positive outcome are guaranteed.
Interesting! The diet even allows the use of potatoes that many love. However, it must be baked in a uniform using butter.
The Mediterranean diet has taken root in many countries, and the recipes have been tailored to the taste preferences of the locals.
What foods can you eat?
The main principle of the diet is to adhere to the food pyramid. The base is carbohydrates (60%), the middle block is protein (30%), the top is fats and simple carbohydrates (10%). So let's see what's included in the Mediterranean diet.
In addition, products can be classified by frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruit, yogurt, cheeses);
- 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 overweight in the stomach. Eat plenty of fruits and vegetables every day.
What foods can you eat and what is forbidden? The nicest diet rule is that there are no limits. I want wine - please, but it has to be high quality. 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 tasty too!
Slimming menu for the week
There are 5 meals a day - 3 main meals and 2 snacks.
The following is a sample Mediterranean diet menu for each day:
Day 1
- Breakfast. Oatmeal, wholegrain bread slice, tea;
- Dinner. 200 grams of baked fish and steamed vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, cooked seafood.
Day 2
- Breakfast. Wheat and baked apple porridge, 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, no fruit;
- Dinner. Cauliflower casserole, vegetable salad;
- Dinner. Curd casserole, 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, glass of wine.
Day 7
- Breakfast. Muesli seasoned 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 even allows the use of potatoes that many love. However, it must be baked in a uniform using butter.
Dish recipes
The Mediterranean diet consists of recipes for a variety of dishes, including many that are easy to prepare and extremely tasty.
vegetable risotto
You will need:
- one large zucchini and eggplant;
- medium red pepper;
- bulb;
- rice (350 g);
- one and a half liters of clean water;
- glasra;
- three cloves of garlic;
- olive oil.
Preparation:
- Preheat oven to 180 degrees.
- Put butter on a baking sheet and top with the dice vegetables.
- 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.
- Once the water has evaporated, pour the baked vegetables into the pan.
Baked fish
You will need:
- Sea fish fillet;
- low fat cheese (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- drops of dill.
Preparation:
- Put oil on a baking sheet and lay out the fish fillets.
- Mix lemon juice, kefir, dill and salt and add fish.
- Rub the cheese on top on a fine grater.
- After 20 minutes, the finished dish can be taken out of the preheated oven 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 some products:
- carbonated beverages;
- fast food;
- sugar and sweeteners;
- purchased sweets with lots of bread;
- low quality alcohol;
- ketchup, mayonnaise and other store - bought sauces.
Only high quality dry red wine is allowed in alcohol. Everything else, especially beer and vodka, will not benefit the body.
Praises
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. Green tea and water are best. One cup of lively drink in the morning is allowed for coffee lovers, but not daily.
- Olive oil will give a pleasant taste to the vegetable salad and saturate the body with useful substances.
- Yogurt is only natural.
- Sports activities. To keep the body in good shape, you need to spend time with physical activity every day. This can be a morning workout at home or an afternoon workout at the gym.
Reviews
- Woman, 34: "My family loves sweets. Before that, we bought cakes and pastries every weekend. As a result, everyone gained extra weight. After trying the Mediterranean diet, I made it the main principle of the whole family. After a month on the Mediterranean diet, the woman's husband and daughter lost about 3-4 kilograms. Now the family cooks only homemade sweets, and thembia. "
- Woman, 38: "The incentive to lose weight was the upcoming holiday - friend's anniversary. I wanted to look gorgeous, and time allowed - there were 1. 5 ahead. I had tolose weight - 3 kilograms. I noticed the result in three weeks. Now, once in I've been on a Mediterranean diet for the past few months. "
Summary
The Mediterranean diet for weight loss is quite simple, and does not require strict restrictions on food. To look good and be healthy, all you need to do is think and monitor what you eat. A variety of foods, rich in nutrients, will make you feel good every day, tighten your figure and stay in good shape.