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 stay in shape and provides useful substances to the body, but also helps to control weight.
A strong desire to lose weight can lead to hasty actions. Because of the desire to get temporary results, many people follow strict diets and use drugs that promise to lose a few kilograms in a few days. Only gentle weight loss without using more pills can be safe for the body.
Diet is a principle of nutrition based on avoiding certain foods for the benefit of others. It can be strict, such as kefir (which allows the use of fermented milk and some other products), and not as strict. Usually, a non-strict diet is based on calculating the number of calories and servings (protein, fat, carbohydrates) consumed each day. The Mediterranean diet is a nutritional feature whereby you can keep your body healthy and if you are overweight, reduce them. Therefore, more and more women are interested in how to lose weight according to the Mediterranean diet.
Principles and rules of the food system
Don't expect instant results here. You can lose 1-2 kg per week. The duration of the diet is from one week. The Mediterranean diet is not necessarily considered a diet. These are general rules by which you can stay in shape. Mediterranean cuisine is quite diverse, and will please everyone without exception.
This diet became popular in the middle of the last century, when American nutritionists put it into common use. In each Mediterranean country, the diet has its own nutritional characteristics.
Examples of the Mediterranean diet are unique. In the 20th century, when studying the nutritional principles of people living in different countries, nutritionists identified a paradox. The French eat a lot of fat, white bread, bacon, cheese, but compared to Americans, they are slim and have almost no cardiovascular diseases. It turns out that the whole point is in nutritional balance.
After revealing this interesting fact, nutritionists especially carefully began to study 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 a historical heritage of several countries, in which the general nutritional order is preserved to this day.
Favorable
According to nutritionists, the principles of the Mediterranean diet have several positive sides:
- rich menu, bearing specific characteristics of each country;
- balancing diet;
- reduce body volume, eliminate cellulite and loose skin;
- prevention of Alzheimer's disease;
- clean skin, strong nails and healthy hair;
- Pregnant women, nursing 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 ability to lose weight quickly. However, patience, adherence to the principles of nutrition and a positive result are guaranteed.
Interesting! The diet even allows the use of potatoes that are loved by many. However, it must be uniformly baked using butter.
The Mediterranean diet has taken root in many countries, and recipes have been adapted to suit 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 (60%) is carbohydrates, the middle (30%) is protein, the top is fat and simple carbohydrates (10%). So, let's see what is 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, cheese);
- several times a week (eggs, white meat, fish, seafood);
- a few times a month (sweets, red meat).
Fish and meat should be kept separate so as not to create excess weight in the stomach. Eat plenty of fruits and vegetables every day.
What foods can you eat and what foods are prohibited? The most beautiful diet rule is that there are no limits. I want wine - please, but it must be of high quality. You want to eat sweets? You can make your own cakes at home and know exactly what's in the ingredients. In the Mediterranean diet, the weekly menus and recipes are perfectly balanced, easy to prepare and delicious too!
Fat loss menu of the week
There are 5 meals a day - 3 main meals and 2 snacks.
A sample Mediterranean diet menu for each day is as follows:
1 day
- Breakfast. Oatmeal, whole grain bread slices, 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 apple, tea;
- Dinner. Vegetable soup, vegetable salad (tomato and cucumber);
- Dinner. Buckwheat, cherry tomatoes and fish cakes.
Day 3
- Breakfast. Muesli laced with natural yogurt, a slice of bread and cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey cutlet meat, stewed vegetables.
4th
- Breakfast. Steamed rice with vegetables and fruits;
- Dinner. Cauliflower stew, 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.
6th
- Breakfast. Curd casserole with raisins;
- Dinner. Vegetable soup, cheese and butter sandwiches;
- Dinner. An omelet with vegetables, a glass of wine.
7th
- 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, etc. v.
Interesting! The diet even allows the use of potatoes that are loved by many. However, it must be uniformly baked using butter.
Food recipes
The Mediterranean diet includes recipes for different dishes, many of which are easy to prepare and incredibly delicious.
Vegetable risotto
You will need:
- a large zucchini and eggplant;
- medium red pepper;
- light bulb;
- rice (350 g);
- one and a half liters of clean water;
- green trees;
- three cloves of garlic;
- olive oil.
Preparation:
- Preheat oven to 180 degrees.
- Butter a baking tray and place diced vegetables on top.
- Leave the leaves in the oven for 20 minutes.
- At this point, add the onion and garlic and sauté on low heat for 7 minutes.
- Add rice and water to it.
- When the water has evaporated, pour the grilled vegetables into the pan.
Grilled fish
You will need:
- Sea fish fillet;
- low-fat cottage cheese (70 g);
- kefir (50g);
- lemonade;
- olive oil;
- a bunch of dill.
Preparation:
- Oil a baking tray and place the fish fillets out.
- Mix lime juice, kefir, cumin, and salt and dip over fish.
- Rub cheese on top of a fine grater.
- After 20 minutes, the finished dish can be removed from the 180-degree preheated oven.
The Mediterranean Diet offers a varied menu that allows you to include your favorite foods in your diet.
Limitations
In the Mediterranean diet, the rules are aimed at improving the body in general. For effective weight loss, you need to give up certain products:
- gas drink;
- fast food;
- sugar and sweeteners;
- buy sweets with a lot of bread;
- low-quality alcohol;
- Store-bought ketchup, mayonnaise and other sauces.
The allowed alcohol is only high quality dry red wine. Everything else, especially beer and vodka, will not benefit the body.
Recommendations
To implement the principles of nutrition as effectively 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 an energizing cup in the morning, but not every day.
- Olive oil will give vegetable salads a pleasant taste and saturate the body with useful substances.
- Yogurt is just natural.
- Sports activities. To stay in shape, you need to make time for physical activity every day. This could be a morning workout at home or an evening workout at the fitness center.
Comment
- Woman, 34: "My family loves sweets. In the past, we bought cakes and pastries on weekends. As a result, everyone gained weight. After trying the Mediterranean diet, Iconsider it the main rule of the whole family. . Diet. After a month of the Mediterranean diet, husband and daughter lost about 3-4 kg, now the family only cooks homemade sweets, food that can be followed. Watch carefully".
- Woman, 38: "Motivation to lose weight is an upcoming holiday - a friend's anniversary. I want to look gorgeous, and time permits - 1. 5 days ahead. I have to. lost a little - 3 kg. I noticed results in three weeks. Now, I have been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is simple enough and does not require food restrictions. To look beautiful and healthy, you only need a little - think and watch what is eaten. Diverse, nutrient-rich foods will keep you refreshed every day, toned and in shape.