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 put your figure in order and weave the body with useful ingredients, but also to keep the weight under control.
A strong desire to lose weight can lead to the action of a rash. Wanting to get instant results, many resort to strict dietary restrictions and use drugs that promise to lose a few pounds in a matter of days. Only smooth weight loss without the use of additional pills can be safe for the body.
Diet is a nutritional principle based on avoiding certain foods in favor of others. It can be tight, like kefir (allows the use of fermented milk and some other products), and not tight. Often, a non -strict diet is based on calorie counting and dietary intake (protein, fat, carbohydrates) taken daily. The Mediterranean diet is a nutritional feature, following which you can maintain the health of the body and, if you have extra weight, lose it. Therefore, more and more women are interested in losing weight on the Mediterranean diet.
Principles and rules of the food system
Don't expect immediate results here. You can lose 1-2 pounds a week. The duration of the diet is from one week. The Mediterranean diet should not be considered a diet. This is a general rule, following which you can keep the body in good condition. Mediterranean diet dishes are quite diverse, and will delight 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.
Examples of the Mediterranean diet are unique. In the 20th century, while studying the nutritional principles of people living in different countries, nutritionists have identified a paradox. The French eat large amounts of fat, white bread, bacon, and cheese, but compared to the Americans, they are slim and have almost no cardiovascular disease. It turns out that the whole is in nutritional balance.
After revealing this interesting fact, nutritionists especially carefully began to study the principles of nutrition of the Mediterranean population.
Important! The Mediterranean diet is the only nutritional principle in the world recognized by UNESCO as a historical heritage of several countries, where the general dietary order has been preserved to this day.
Advantage
According to nutritionists, the principles of the Mediterranean diet have several positive aspects:
- a rich menu, with distinctive features in each country;
- balanced diet;
- reduction of body volume, elimination of cellulite and skin relaxation;
- Alzheimer's disease prevention;
- 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 quickly. However, patience, adherence to nutritional principles and positive results are guaranteed.
Attract! The diet even allows the use of potatoes which are popular. However, it must be baked in uniform using butter.
The Mediterranean diet has taken root in many countries, and 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 carbohydrate, the middle block (30%) is protein, the top is fat and simple carbohydrate (10%). So let's see what is included in the Mediterranean diet.
Also, products can be classified according to 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 (candy, red meat).
Day fish and meat should be separated so as not to cause excess weight in the stomach. Eat lots of fruits and vegetables every day.
What foods can you eat and what is forbidden? The best dietary rule is that there are no limits. I want wine - please, but it must be of high quality. Have a desire to eat sweets? You can make a cake at home and find out 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 even delicious!
Lose weight menu for this week
There are 5 meals a day - 3 main meals and 2 snacks.
Examples of Mediterranean diet menus for each day are as follows:
Day 1
- Breakfast. Oats, slices of whole grain bread, tea;
- dinner. 200 grams of grilled fish and steamed vegetables, a glass of wine;
- dinner. Fresh vegetable salad, boiled seafood.
Day 2
- Breakfast. Wheat porridge and baked apples, tea;
- dinner. Vegetable soups, vegetable salads (tomatoes and cucumbers);
- dinner. Buckwheat, cherry tomatoes and fish cake.
Day 3
- Breakfast. Muesli is flavored with real yogurt, a slice of bread and cheese;
- dinner. Buckwheat soup with tomatoes;
- dinner. Pieces of turkey meat, vegetable stew.
Day 4
- Breakfast. Boiled 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. Pasta with seafood, a glass of wine;
- dinner. Steamed fish, vegetable salad.
Day 6
- Breakfast. Curd casserole with raisins;
- dinner. Vegetable soups, sandwiches with cheese and avocado;
- dinner. Omelet with vegetables, a glass of wine.
7th day
- Breakfast. Muesli is flavored with natural yogurt, fruits;
- dinner. shrimp risotto;
- dinner. Rabbit meat, boiled with vegetables, pasta, a glass of wine.
Snacks include fruits, vegetables, yogurt, nuts and more.
Attract! The diet even allows the use of potatoes which are popular. However, it must be baked in uniform using butter.
Meal recipes
The Mediterranean diet consists of recipes for a variety of dishes, including many that are easy to prepare and very tasty.
Vegetable risotto
You need to:
- one large zucchini and eggplant;
- medium -sized red pepper;
- menthol;
- rice (350 g);
- one and a half liters of clean water;
- greenery;
- three cloves of garlic;
- olive oil.
Preparation:
- Preheat the oven to 180 degrees.
- Grease the pan with butter and place the diced vegetables on top.
- Leave the leaves in the oven for 20 minutes.
- At this time, simmer the onion and garlic in the pan for 7 minutes.
- Put rice and water in it.
- When the water has evaporated, pour the roasted vegetables into the pan.
Grilled fish
You need to:
- Fill the sea fish;
- low -fat cheese (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- a bunch of dill.
Preparation:
- Grease the pan with oil and place the fish fillet.
- Mix 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 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 rule aims to improve the body as a whole. To lose weight effectively, you need to leave out some products:
- carbonated drinks;
- snacks;
- sugar and sweeteners;
- buy candy with lots of bread;
- low quality alcohol;
- tomato sauce, mayonnaise and other store -bought sauces.
Only high quality dry red wine is allowed. Everything, especially beer and vodka, will not benefit the body.
Proposal
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 fluid during the day. Preferably green tea and water. Coffee lovers are allowed one cup of a refreshing drink in the morning, but not every day.
- Olive oil will give vegetable salads a pleasant taste and saturate the body with useful ingredients.
- Yogurt is just natural.
- Sports activities. To keep the body in good shape, you need to devote time to doing 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. Before, we bought cakes and pastries every weekend. As a result, everyone gained weight. After trying the Mediterranean diet, I made it the main principle of the whole family diet. After a month of dietingMediterranean, the woman's husband and daughter lost about 3-4 kilograms. Now the family only cooks homemade sweets, and the food is closely monitored. "
- Woman, 38 years old: "The incentive to lose weight is the next holiday - a friend's birthday. I want to look beautiful, and time allowed - 1. 5 in advance. I had to lose a little - 3 kilograms. I noticed the result in threeweeks. Now, once again I have been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is quite simple, and does not require sharp restrictions on food. To look good and healthy, you just need a little - think and monitor what you eat. A variety of foods, rich in nutrients, will make you feel healthy every day, tighten your body and stay in good shape.