Weight loss is often accompanied by health problems, hair loss, skin deterioration. But not in this case. The Mediterranean diet helps to lose weight, rejuvenate and improve overall well-being.
essence of the mediterranean diet
This is the only UNESCO-approved diet that is recognized as a truly safe weight loss system. On the contrary, it is able to improve the general condition of the body, does not contradict the principles of proper nutrition, but compiles the dietThe classic Mediterranean diet contains many foods that are prohibited by other weight loss systems.
The essence of the diet is the daily use of food present in the diet of the inhabitants of the Mediterranean. Among the Spaniards, Italians, Libyans, Moroccans, obese and obese people are rarely found. Mortality due to cancer and heart diseases is low in these countries. They are localLead in terms of life expectancy of the population.
What are the benefits of the Mediterranean diet?
This system was not invented by nutritionists, it was not compiled in laboratories, but in some places it was formed over the centuries. The menu of the Mediterranean diet does not include artificial products, preservatives, semi-finished products, which will already have a positive impact on human health.
Benefits of this diet:
- Prevents diseases of the heart, blood vessels, lowers cholesterol, dissolves existing plaques, prevents the formation of blood clots, the development of atherosclerosis.
- Maintains clarity of mind, positively affects brain functioning. This diet can prevent Alzheimer's disease.
- Nutrition according to this system prevents cancer of the stomach, intestines and breast.
- Lowers blood sugar levels, prevents the development of diabetes, as well as insulin resistance.
- Boosts immunity, helps the body recover faster after serious illnesses, long-term medicine.
It is based on products that give strength and positively affect the emotional background. It is believed that the Mediterranean Miracle Diet not only increases life expectancy, but also affects the quality. Only an energetic, cheerfulOnly an active person can live 100% every day.
basic principles of nutrition
It is worth immediately dispelling the myth that food according to this system is expensive. The diet on the Mediterranean Cleansing Diet is rich based on a variety of products. It is not necessary to eat only shrimp or delicious fish, you can always choose the one that suits the budgetHuh.
Basic Principle:
- Not enough fat intake, these are not fried sausages or pasties from the pan. This is a useful extra virgin olive oil. You can safely water salads and other dishes without worrying about the calorie content of the daily dietcan.
- Lots of vegetables and fruits. The Mediterranean diet also allows grapes, bananas prohibited by other systems. Plant foods should be included in every meal.
- Milk products. It is worth noting natural yogurt, curd milk, fermented baked milk. There is no need to use fermented milk products with sugar, dyes, flavors in the composition. You can always add berries or honey to it if you wish. Huh.
- Fish and seafood. Like vegetables, this category is the basis of the diet. These products must be present in the daily menu.
- White meat. You do not need to use it often, 3-4 times a week is enough, less often. In the heart of chicken, rabbit meat, quail, you can sometimes lamb.
- Cereals. Brown rice, durum wheat pasta, buckwheat may be present in the diet on the Mediterranean diet, pearl barley is allowed. legumes are necessary.
- Red wine. You can drink up to two glasses a day, served with lunch or dinner. It is important to choose natural wine without preservatives and added sugar in the composition.
- Eggs. Yes, but no more than one per day
- A variety of natural spices, all kinds of fresh and dried herbs are welcome. You can eat nuts and seeds.
- Bread and rye cakes are pastries made from wholemeal flour.
During the Mediterranean health diet, it is important to drink not only alcohol (although it is very pleasant), but also clean water. The daily minimum is 1. 5 liters. Green tea, natural fruit drinks on fresh berries, lemonade are welcomeDon't turn a healthy drink into a source of carbohydrates by simply adding sugar or honey. The taste buds need to be cleansed.
rate of weight loss, duration
This system does not promise to lose 15 kg in a month or 40 kg in six months. The weight on the Mediterranean (Mediterranean) diet comes off gradually without stressing the body. With the right approach, one person perMonth will reduce weight by 3-4 kg, but it all depends on the initial data.
If you eat on the menu of the Mediterranean diet for weight loss for a long time, then very soon your old habits will be forgotten, other foods will replace your favorite dishes, the right diet will become a way of life. Mediterranean diet timeNot limited to, it can be seen at any time, as the inhabitants of Morocco, Italy, Greece, Spain eat something like this.
Prohibited products list
Diet for weight loss in the Mediterranean diet can be made independently, below are only approximate menu options. The main thing is not to add prohibited products. This is exclusively refined sunflower oil, sugar, spices mixed with glutamate and other preservativestrue for.
What not to eat:
- sausages, ham, semi-finished products;
- pure sugar, limited honey;
- sweet drinks, sweets, ready-made desserts;
- any pastry made from white flour;
- Lard, bacon, fatty meats and dairy products.
The easiest way to avoid mistakes in recipes is to cook your own food. In cafes and restaurants, cheap oil is most often used, not the freshest vegetables, low-quality meat and fish.
Mediterranean diet for weight loss: menu for every day
Here's an example of how you might eat on this system. You can then adjust the diet to suit your work or study schedule, personal taste. Also, it's not necessary to eat different dishes every day, you canMany can make some for lunch or dinner.
The Mediterranean diet for weight loss includes minimally processed foods. Long cooking, stewing, marinating reduces nutrient content. And simple cereals, soups, salads do not require much time to cookit occurs.
| monday | Tuesday | Wednesday | Thursday | Friday | Saturday | sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | Avocado Toast with Mozzarella, Tomato, Tea | Cottage cheese casserole with banana, tea | Egg, Mozzarella and Pieces 10 Cherries | Cereal Bread, Cheese Slice, 2 Cucumbers | Brown Rice with Cheese and Herbs | Pasta with Shrimp and Cheese | Omelet with Green Beans and Tomatoes |
| Breakfast | Orange | A glass of tomato juice | fruit salad with yogurt | soft curd | Grape | Orange juice | a pineapple |
| dinner | Steamed vegetables with chicken, a large bunch of greens | Creamy Soup with Shrimp | Vegetable stew with meat, tomato juice | Soup with Mussels and Cheese | fresh tomato gazpacho, a piece of grilled fish | Broccoli Soup with Fried Shrimp | Brown Rice, Squid in Cream, Vegetable Juice |
| afternoon tea | apple, cheese | smoothie with vegetables | yogurt glass | vegetable salad with olives | Fruit salad with nuts and yogurt | tuna toast, any juice | a slice of bread, salted fish, tea |
| dinner | Seafood and cheese, pasta with vegetables | Brown Rice Pilaf with Chicken and Vegetables | Cooked Fish with Rice, Vegetable Salad | Baked Chicken, Carrot and Cheese Salad | Pasta with Green Beans, Mussels | Fish stew with tomatoes, vegetables | Pasta with Shrimp, Cherry Tomatoes and Cream |
Remember that all dietary dishes are prepared from olive oil, it is also used for salad dressing, you can add lemon juice, various seasonings. You can also include a glass of red wine with any meal. can.
According to the classic Mediterranean diet, the number of meals is unlimited, but it is important not to overeat. Most menu options have five. You can add an extra dinner or remove another snack, which is also a snack.
Mediterranean diet for weight loss: menu for every day
Many people say that the Mediterranean diet is too expensive, and the quality of frozen seafood leaves much to be desired. It is also difficult to find real olive oil. But in this case, it can be replaced with other unrefined fats. Suitable linseed, walnut, hemp oil from pumpkin seeds. You can use coconut oil in food for food.
Do not forget that the Mediterranean diet (menu for the week below) includes some cooking methods. Oil can be consumed in any quantity, but only for refueling. Before you grill the product or in the ovenYou can not use it for frying, it is better to cook food for diet in a dry frying pan or lightly grease it with the thinnest layer.
| monday | Tuesday | Wednesday | Thursday | Friday | Saturday | sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | Zucchini Dumplings with Garlic and Sour Cream Sauce | Raisin Casserole | Oatmeal with Nuts | Cheese Sandwich, Boiled Egg, Tea | Pumpkin Porridge with Rice | Muesli with Yogurt | sandwich with fish |
| Breakfast | banana | Grapefruit | deep red color | Apple | vegetable salad | fruit juice, egg | pumpkin puree |
| dinner | Fish soup without potatoes, rye bread from any fish | Steamed vegetables, toast, a piece of boiled meat | Vegetable soup, a piece of fish, a slice of bread | Pasta with cheese and squid, vegetables | Cream Soup, Tortilla with Chicken and Vegetables | Cabbage soup in fish broth with beans | Stewed vegetables with beans, slightly salted herring |
| afternoon tea | Curd | fruit and milk smoothie | cottage cheese with apples | fruit salad | Cucumber and Herb Smoothie | cottage cheese with nuts | tomato juice |
| dinner | Greek Salad with Cheese and Olives | fish cakes (boiled, baked), coleslaw; | Carrot Salad with Macaroni and Cheese, Nuts | Vegetable-stuffed fish, cucumber salad with sour cream and dill | Chicken, buckwheat with tomatoes | Chicken Stew with Cream, Coleslaw | Grilled vegetables, a slice of pike |
Here, there is practically no seafood in the Mediterranean diet menu, but if you wish, you can sometimes include them in the diet. For example, add shrimp to salads or snack with sea cocktails.
Mediterranean diet: dishes from the menu for the week
The diet menu above has a lot of interesting dishes, which are also simple and quick to prepare. They are great for morning, lunch and evening meals. Here are the most interesting dishes.
Cream soup with chicken and vegetables
On the Mediterranean diet, cream soups are often on the menu of the week. They are good for the stomach, well satiating and easy to prepare. Here is a basic recipe with vegetables.
Component:
- 300 g chicken fillet;
- 300 grams of broccoli (you can cauliflower);
- 100 grams of carrots;
- 100 grams of onions;
- 200 g zucchini or pumpkin;
- 150-200 ml cream;
- spices to taste.
cooking:
- Shred the chicken, immerse 800 ml in boiling water, then add carrots and onions and boil for 10 minutes.
- Add zucchini, broccoli after another five minutes, salt lightly. Cook covered on low heat for 10 minutes.
- Grate the chicken with vegetables, add spices to taste. Dilute the soup with cream, boil again and you are ready to serve!
In winter, you can use frozen vegetable mixture for such soup. Also, it is not necessary to dilute the dish with cream, you can initially add a little more water.
Macaroni with Cheese and Squid
This dish is in the above menu for every day for weight loss on the Mediterranean diet. Buying squid in the store is no longer a problem, but it is prepared very simply and quickly.
Component:
- 1 satire;
- 200 g pasta;
- 150 ml cream 10%;
- 0. 5 tsp olive oil;
- 70 grams of cottage cheese.
cooking:
- Cook pasta according to directions, but cook one minute less. Drain in a colander.
- Heat a frying pan, brush lightly with oil.
- We clean the squid, remove the ridge, cut into strips. Pour and fry for literally a minute, while be sure to stir with a spatula.
- Pour the cream into the squid, let it boil, starting with half of the grated cheese, let it dissolve and salt.
- We lay the pasta, stir quickly, let the dish boil and turn it off. Leave for ten minutes under the lid.
- Sprinkle remaining cheese while serving.
In the same way, you can cook sauce with shrimp or other seafood for diet. The only point is that you need to use low-fat cream so as not to increase the calorie content of the dish.
Greek Salad with Cheese and Olives
This salad is a great choice for lunch, dinner especially in summers. It perfectly fulfills the dietary requirements.
Component:
- 2 cucumbers;
- 2 tomatoes;
- 0. 5 red onions;
- 1 black pepper;
- 15 ml lemon juice;
- 1 pinch black pepper;
- 100 grams of feta cheese;
- 2 tbsp oil (olive);
- 10-12 olives.
cooking:
- Peel the cucumber. Remove the seeds of tomatoes and cut them too. Cut the red onion into very thin half rings. Put in a bowl of salad.
- Cut the pepper into thin strips and dice the feta, olive quarters, add to the rest of the products.
- Mix lemon juice with oil, add salt, pepper. Pour over the salad. Stir while serving.
You can add any greens, use cherry tomatoes instead of regular tomatoes, or replace the olive oil with Greek yogurt. It also makes a great sauce.
Mediterranean diet for the elderly
It has been mentioned above that the Mediterranean diet helps prevent Alzheimer's disease. It has a positive effect on the brain, warding off senile dementia. In addition, nutrition according to this system has a great effect on other internal organs, But in old age it is recommended to give up alcohol and change the composition of some dishes. Here is a sample menu for a week of the Mediterranean diet for the elderly. It meets all the needs of an aging organism.
| monday | Tuesday | Wednesday | Thursday | Friday | Saturday | sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | Oatmeal with Raisins | Oven Cheesecake, Fruit Puree | Steam Omelette with Green Beans | Millet Porridge with Pumpkin | Pumpkin fritters, sour cream | omelet with fish fillet | fruit cheese |
| Breakfast | pumpkin puree | Orange | Apple juice | portion of soft curd | vegetable salad | Beijing cabbage salad with olives, lemon, herbs | Salad with carrots, walnuts |
| dinner | Steamed vegetables, minced fish cutlets | vegetable soup, a piece of fish | Buckwheat soup without potatoes | Chicken Soup Puree, Black Bread | Soup, compote with rice and tomatoes | Casserole with Cauliflower and Cheese | Cauliflower Soup, Bread |
| afternoon tea | filter | a glass of kefir | Banana and Yogurt Smoothie | tomato juice | filter | Vegetable Smoothie with Leafy Greens | any fruit |
| dinner | Fish cutlets and buckwheat with tomato sauce | vegetable stew with fish | Vegetable Salad, Chicken Cutlets | Cooked Fish, Vegetable Puree | Stewed Chicken with Pasta | fish aspic, 10 olives, 1 tomato | Chicken Chops, Brown Rice, Tomato Juice |
Mediterranean Diet Review
first review, female, 34 years old
I've been on this diet for the second year now, I'm used to it, I don't want red meat, I refused animal fats, but I added chia seeds to the main diet, I use quinoa instead of riceForever my weight has decreased from 82 to 57 kg. It was gradual, not all at once. I noticed that the clothes have become looser, the stomach is very small, besides, the scales pleased meDid.
second review, female, 25 years old
It all started strange for me, at first I saw from a friend a menu with recipes for weight loss on the Mediterranean diet for a week, only then I began to find out what kind of system it was. I immediately likedThat everything is simple, you do not need to cook anything complicated, just for me. In general, we sat down with a friend, she supported me, but she was the first to leave the race. I in the fifth month of the dietGaya, my health improved significantly, vitality appeared, I began to sleep well, lost 9 kg. But the starting weight was small (67 kg 164 cm).
third review, female, 47 years old
I never had weight problems, but menopause came very quickly. From the age of 44, I began to gain weight rapidly, as a result, +20 kg a year. Liked the idea of a kind of diet, but I adapted it a little for myself, for example, I refused alcohol. I can not drink it, the body does not tolerate it well, frequent heartburn. But I myselfI allow pomegranate juice.
4th review, Female, 38 years old
I heard about the Mediterranean "miracle" diet from a doctor, decided to study this diet, and readily adopted it. I had no Mondays, no schedule. I slowly settled down to normal meals. Switched to dishes. My goal was to improve health, as there are many chronic diseases and hereditary risks. In parallel, I lost 11 kg.
dietary differences
Despite the high scores, rewards and lots of positive feedback, the Mediterranean system has differences.
Who should not diet:
- people with diseases of the gastrointestinal tract, an abundance of fiber can provoke attacks of pain;
- People who have suffered serious diseases, surgical operations.
Also, do not follow this diet if you are intolerant to fish or seafood. One should evaluate in advance how close the diet is to whether it is on the menu of the Mediterranean diet for long-term weight loss. can follow such a diet.