The first part to get started is to review your diet principles. Improper diet affects a person's health and appearance. The Mediterranean diet allows you not only to put your figure in order and to saturate your body with useful substances, but also to keep the weight under control.
The intense desire for weight loss can lead to rashes. Wanting to get an instant result, many resort to strict dietary restrictions and use drugs that promise to lose many pounds in a few days. Only smooth weight loss without the use of additional pills can be safe for the body.
Diet is a dietary principle based on avoiding certain foods in favor of others. It can be strict, like 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 nutritional 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 with 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 duration of the diet is from one week. The Mediterranean diet does not need to be considered a diet. These are general rules, following which you can keep your body in good shape. The dishes of the Mediterranean diet are quite varied and will please everyone without exception.
The diet gained popularity in the middle of the last century, when American nutritionists introduced it into general use. In each Mediterranean country, the diet has its own nutritional characteristics.
The example of the Mediterranean diet is unique. In the 20th century, while studying the dietary principles of people living in different countries, nutritionists discovered a paradox. The French ate large amounts of fat, white bread, bacon and cheese, but compared to the Americans they were thin and had almost no cardiovascular disease. It turned out that the whole issue is in the balance of the diet.
After discovering this interesting fact, nutritionists began to study the principles of nutrition of the inhabitants of the Mediterranean very carefully.
Great! The Mediterranean diet is the only nutritional principle in the world recognized by UNESCO as the historical heritage of many countries, in which the general dietary order has been preserved to this day.
Advantages
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 nutrition;
- reduction of body volume, elimination of cellulite and relaxation of the skin.
- prevention of Alzheimer's disease;
- 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 confuse 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 many love. However, it must be cooked evenly using butter.
The Mediterranean diet has taken root in many countries and the recipes have been adapted to the tastes 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 the Mediterranean diet includes.
Also, the products can be classified according to the frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yogurts, cheeses).
- several times a week (eggs, white meat, fish, seafood).
- once or twice a month (sweets, red meat).
Fish and meat days should be separated so as not to create too much weight in the stomach. Eat lots of fruits and vegetables every day.
What foods can you eat and which are forbidden? The best diet rule is that there are no limits. I would like wine - please, but it must be of high quality. Do you have a desire to eat sweets? You can make cakes at home and know exactly what the composition of natural ingredients contains. In the Mediterranean diet, the weekly menus and recipes are perfectly balanced, easy to prepare, but also delicious!
Slimming menu for the week
There are 5 meals a day - 3 main and 2 snacks.
A sample of a Mediterranean diet menu for each day is as follows:
Day 1
- BREAKFAST. Oatmeal, slice of wholemeal bread, tea.
- Dinner. 200 grams of baked 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 (tomatoes and cucumbers).
- Dinner. Buckwheat, cherry tomatoes and fish pies.
Day 3
- BREAKFAST. Muesli seasoned with natural yogurt, a slice of bread and cheese.
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkey cutlets, vegetable stew.
Day 4
- BREAKFAST. Rice cooked with vegetables, any fruit.
- Dinner. Cauliflower pot, vegetable salad;
- Dinner. Cheese pot, a glass of wine, cheese.
Day 5
- BREAKFAST. Omelette with tomatoes;
- Dinner. Seafood pasta, a glass of wine.
- Dinner. Steamed fish, vegetable salad.
Day 6
- BREAKFAST. Casserole dish with raisins.
- Dinner. Vegetable soup, cheese and avocado sandwich.
- Dinner. Omelet with vegetables, a glass of wine.
Day 7
- BREAKFAST. Muesli seasoned with natural yogurt, fruit.
- Dinner. Shrimp risotto;
- Dinner. Rabbit, stew with vegetables, pasta, glass of wine.
Snacks include fruits, vegetables, yogurts, nuts and more.
Interesting! The diet even allows the use of potatoes that many love. However, it must be cooked evenly using butter.
Dish recipes
The Mediterranean diet consists of recipes for various dishes, including many that are easy to prepare and incredibly delicious.
Vegetable Risotto
You will need:
- a large zucchini and eggplant.
- medium-sized red pepper;
- bulb;
- rice (350 g);
- one and a half liters of clean water.
- greenery;
- three cloves of garlic;
- olive oil.
Friday:
- Preheat the oven to 180 degrees.
- Grease a pan with butter and put the diced vegetables on top.
- Leave the sheet 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 evaporates, put the cooked vegetables in the pan.
Baked fish
You will need:
- Seafood fillet;
- low fat cheese (70 g).
- kefir (50 g);
- lemon juice?
- olive oil;
- a bunch of dill.
Friday:
- Grease a pan with oil and spread the fish fillets.
- Mix the lemon juice, kefir, dill and salt and put them on the fish.
- Grate the cheese on top on a fine grater.
- After 20 minutes, you can take the finished dish out of the preheated oven at 180 degrees.
The Mediterranean weight loss diet offers a varied menu that allows you to include your favorite foods in your diet.
Restrictions
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:
- fizzy drinks;
- fast food;
- sugar and sweeteners;
- bought sweets with lots of bread.
- low quality alcohol.
- ketchup, mayonnaise and other sauces from the store.
Allowed alcohol is only high quality dry red wine. Everything else, especially beer and vodka, will not benefit the body.
recommendations
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 fluids during the day. Preferably green tea and water. Coffee lovers are allowed a cup of refreshing drink in the morning, but not every day.
- Olive oil will give the vegetable salad a pleasant taste and will saturate the body with useful substances.
- Yogurts are only natural.
- Athletic 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 gym.
Critics
- Woman, 34 years old: "My family loves sweets. We used to buy cakes and sweets every weekend. As a result, everyone gained extra weight. Having tried the Mediterranean diet, I made the whole family diet the main principle. After a month"The woman's husband and daughter lost about 3-4 kilos. Now the family cooks only homemade sweets and the food is carefully monitored. "
- Woman, 38 years old: "The motivation to lose weight was the upcoming holidays - a friend's anniversary. I wanted to look gorgeous, and time allowed - 1, 5 was ahead. I had to lose a little - 3 kg. I noticed the result in"Three weeks. Now, once in a while, I've been on a Mediterranean diet for several months. "
Summary
The Mediterranean diet for weight loss is quite simple and does not require strict dietary restrictions. To look and feel healthy, you only need a little - think and watch what is eaten. A variety of foods, rich in nutrients, will make you feel beautiful every day, will tighten your silhouette and you will stay in good shape.