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 not only to regulate your figure and saturate the body with beneficial substances, but also to keep weight under control.
A strong desire to lose weight can lead to hasty actions. Wanting to get an instant result, many use strict dietary restrictions and use medications that promise to get rid of a few pounds within two 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 some 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 dietary intake (protein, fat, carbohydrates) consumed per day. The Mediterranean diet is a nutritional feature, after which you can keep your body healthy and if you have extra pounds, lose them. Therefore, more and more women are interested in how to lose weight in the Mediterranean diet.
Principles and rules of the food system
Do not expect immediate results here. You can lose 1-2 pounds a week. The diet period is from one week. The Mediterranean diet should not be considered as a diet. These are general rules by which you can keep your body in good shape. The dishes of the Mediterranean diet are quite diverse and will satisfy 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, by studying the principles of nutrition of people living in different countries, nutritionists have identified a paradox. The French ate large amounts of fat, white bread, bacon and cheese, but compared to the Americans were weak and almost did not suffer from cardiovascular disease. It turned out that the whole issue is in the balance of nutrition.
After discovering this interesting fact, nutritionists began to study especially carefully the principles of nutrition of the inhabitants of the Mediterranean.
Important! The Mediterranean diet is the only food principle in the world recognized by UNESCO as the historical heritage of a number of countries, in which the overall food order has been preserved to this day.
strengths
According to nutritionists, the principles of the Mediterranean diet have a number of positive aspects:
- rich menu, with its own characteristics in each place;
- Balanced diet;
- reducing body volume, eliminating cellulite and weakening the skin;
- prevention of Alzheimer's disease;
- clean skin, strong nails and healthy hair;
- The Mediterranean diet can be used by pregnant women, breastfeeding mothers, children and the elderly.
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 result are guaranteed.
Interesting! The diet even allows the use of potatoes that are liked by many people. However, it should be baked in 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 the observance of 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 (wholemeal bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yogurt, 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 excess weight in the stomach. Eat lots of fruits and vegetables every day.
What foods can you eat and which are forbidden? The best rule of diet is that there are no limits. I would like wine - please, but it must be of high quality. Do you crave to eat cakes? 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 a day - 3 main and 2 snacks.
A sample menu of the Mediterranean diet for each day is as follows:
Day 1
- Breakfast. Oatmeal, whole grain bread slices, tea;
- Dinner. 200 grams of steamed fish and vegetables, a glass of wine;
- Dinner. Salad with fresh vegetables, boiled 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. Seasoned muesli with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey meat cutlets, stew with vegetables.
Day 4
- Breakfast. Boiled rice with vegetables, any fruit;
- Dinner. Cauliflower casserole, vegetable salad;
- Dinner. Casserole with cottage cheese, a glass of wine, cheese.
Day 5
- Breakfast. Tomato omelette;
- Dinner. Seafood pasta, a glass of wine;
- Dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. Cottage cheese casserole with raisins;
- Dinner. Vegetable soup, cheese and avocado sandwiches;
- Dinner. Vegetable omelette, a glass of wine.
Day 7
- Breakfast. Seasoned muesli with natural yogurt, fruit;
- Dinner. Risotto with shrimp;
- 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 liked by many people. However, it should be baked in uniform using butter.
Dish recipes
The Mediterranean diet consists of recipes for various dishes, including very simple to prepare and incredibly delicious.
Risotto with vegetables
You will need:
- a large zucchini and eggplant;
- medium red pepper;
- lamp;
- rice (350 g);
- a pint and a half of clean water;
- greenery;
- 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 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 roasted vegetables into the pan.
Baked fish
You will need:
- Seafood fillets;
- low-fat cheese (70 g);
- kefir (50 g);
- lemon juice;
- olive oil;
- a bunch of fennel.
Preparation:
- Grease a pan with oil and lay out the fish fillets.
- Mix 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 removed from the preheated oven at 180 degrees.
The Mediterranean diet for weight loss offers a varied menu that allows you to include your favorite foods in the diet.
RESTRICTIONS
In the Mediterranean diet, the rules aim to improve the organism as a whole. To lose weight effectively, you need to give up a range of products:
- carbonated drinks;
- Fast food;
- sugar and sweeteners;
- bought cakes 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.
recommendation
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 juice during the day. Preferably green tea and water. Coffee lovers are allowed 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 beneficial substances.
- Yogurt is only natural.
- Sports activities. To keep your 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.
evaluations
- 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 weight. By trying 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 lost about three to four kilograms. Now the family cooks only homemade cakes and the food is carefully monitored. "
- Woman, 38 years old: "The impetus to lose weight was the next holiday - a friend's anniversary. I wanted to look great, and the time allowed - 1. 5 was ahead. I had to lose a little - 3 pounds. I noticed the result. "in three weeks. Now, once a day I've been on a Mediterranean diet for a few months. "
summary
The Mediterranean diet for weight loss is quite simple and does not require sharp restrictions on diet. To look good and be healthy, you only need a little - think and monitor what you eat. A variety of foods, rich in nutrients, will make you feel good every day, will tighten your figure and you will stay in good shape.