The first place to start is to revise the principles of nutrition. Improper nutrition affects a person's health and appearance. The Mediterranean diet not only allows you to put your figure in order and saturate the body with useful substances, but also to keep the weight under control.
A strong desire to lose weight can lead to rash acts. To get a short-term result, many resort to strict dietary restrictions and use drugs that promise to get rid of several kilos in a few 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 for the benefit of others. It can be strict, such as kefir (allows the use of fermented milk and some other products), and not strictly. Often a non-strict diet based on the calculation of calories and dietary intake (protein, fat, carbohydrates) is consumed per. The Mediterranean diet is a nutritional function, after which you can keep your body healthy and, if you have extra kilos, 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 kg per week. The duration of the diet is from one week. The Mediterranean diet should not be seen as a diet. These are general rules by which you can keep your body in good shape. Mediterranean diet dishes are quite varied and will delight everyone without exception.
The diet gained popularity in the middle of the last century when American nutritionists introduced it for general use. In each Mediterranean country, diet has its own nutritional properties.
The example of the Mediterranean diet is unique. In the 20th century, while studying the principles of nutrition for 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 they were slim and suffered almost no cardiovascular disease. It turned out that the whole point is in the balance of nutrition.
After revealing this interesting fact, nutritionists in particular began to study carefully the principles of nutrition for the inhabitants of the Mediterranean.
Important! The Mediterranean diet is the only nutritional principle in the world that is recognized by UNESCO as the historical heritage of a number of countries, where the general nutritional order is preserved to this day.
Advantage
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;
- reduction of body volume, elimination of cellulite and skinlessness;
- prevention of Alzheimer's disease;
- clean skin, strong nails and healthy hair;
- The Mediterranean diet can be used by pregnant, breastfeeding mothers, children and the elderly.
The diet has almost no contraindications. The only thing that can be confusing is the price of food and 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 loved by many. However, it must be baked in uniform with butter.
The Mediterranean diet has taken root in many countries, and the recipes are adapted to the local taste preferences.
What foods can you eat?
The main principle of the diet is adherence to 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's included in the Mediterranean diet.
Products can also be classified according to frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yogurt, cheeses);
- several times a week (eggs, white meat, fish, seafood);
- a few times a month (candy, 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 nicest diet rule is that there are no limits. I would like wine - thank you, but it must 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 also delicious!
This week's slim menu
There are 5 meals a day - 3 main courses and 2 snacks.
An example of a Mediterranean diet menu for each day is as follows:
Day 1
- Breakfast. Oatmeal, wholemeal 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 apple, tea;
- Dinner. Vegetable soup, vegetable salad (tomatoes and cucumbers);
- Dinner. Buckwheat, cherry tomatoes and fish cakes.
Day 3
- Breakfast. Muesli spiced with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey meat chops, vegetable stew.
Day 4
- Breakfast. Stewed rice with vegetables, any fruit;
- Dinner. Cauliflower stew; vegetable salad;
- Dinner. Curd, a 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 stew with raisins;
- Dinner. Vegetable soup, sandwich with cheese and avocado;
- Dinner. Omelet with vegetables, a glass of wine.
Day 7
- Breakfast. Muesli spiced with natural yogurt, fruits;
- 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 are loved by many. However, it must be baked in uniform with butter.
Recipes for dishes
The Mediterranean diet consists of recipes for various dishes, including many that are easy to prepare and incredibly tasty.
Vegetable risotto
You will need:
- a large zucchini and eggplant;
- medium red pepper;
- pear;
- 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 baking tray with butter and dice the vegetables on top.
- Leave the leaf in the oven for 20 minutes.
- At this point, simmer onions and garlic in a saucepan for 7 minutes.
- Add rice and water to it.
- Once the water has evaporated, 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;
- a flock of dill.
Preparation:
- Grease a baking tray with oil and place the fish fillets.
- Mix lemon juice, kefir, dill and salt and add to fish.
- Rub the cheese on top on a fine grater.
- After 20 minutes, the finished dish can be taken out of the oven preheated to 180 degrees.
Mediterranean Weight Loss Diet offers a varied menu that allows you to include your favorite dishes in your diet.
Limitations
In the Mediterranean diet, the rules are aimed at improving the body as a whole. To lose weight effectively, you need to give up a number of products:
- carbonated beverages;
- Fast food;
- sugar and sweeteners;
- bought candy 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 the nutrition principles as effective as possible:
- It is necessary to eat food at the same time.
- Drink at least one liter of fluid during the day. Like green tea and water. Coffee lovers are allowed to have a refreshing drink in the morning, but not daily.
- Olive oil will give 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 spend time on physical activity every day. This can be a morning workout at home or an evening workout in the gym.
Reviews
- Woman, 34 years: "My family is very fond of sweets. In the past we bought cakes and pastries every weekend. It resulted in everyone gaining extra weight. After trying the Mediterranean diet, I made it the main principle of the whole family's nutrition. After a month of Mediterranean diet, the woman's husband and daughter lost about 3-4 kg. Now the family only makes homemade sweets and the food is closely monitored. "
- Woman, 38 years old: "The incentive to lose weight was the upcoming holiday - a friend's anniversary. I wanted to look beautiful and time allowed - 1, 5 was ahead. I had to lose a little - 3 kg. I"I noticed the result for three weeks. Now I've been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is simple enough and does not require sharp restrictions on food. To look good and be healthy, you only need a little - think and monitor what is eaten. A variety of foods, rich in nutrients, will make you feel comfortable every day, tighten your figure and stay in good shape.