The first is to revise the nutritional principles. Improper nutrition can affect a person's health and appearance. Not only does the Mediterranean diet keep your figure in order and fill your body with useful substances, it also keeps your weight in check.
A strong desire to lose weight can lead to indiscreet behavior. For a temporary effect, many people take strict dietary restrictions and use drugs that promise to shed several kilograms in a few days. It is only safe for the body to lose weight smoothly without the use of extra pills.
The diet is based on the nutritional principle of avoiding certain foods in favor of others. It can be strict, like kefir (fermented milk and some other products are allowed), or it can be less strict. Generally, a non-strict diet is based on calculating the calories consumed and dietary intake (protein, fat, carbohydrates) per day. The Mediterranean diet is a nutritional profile after which you can keep your body healthy and lose excess weight if you have them. Therefore, more and more women are interested in how to lose weight through the Mediterranean diet.
Food System Principles and Rules
Don't expect immediate results here. You can lose 1-2 kg per week. The diet period starts with one week. The Mediterranean diet doesn't have to be considered a diet. These are general rules that you can follow to stay healthy. There is a wide variety of Mediterranean diet dishes that will please everyone without exception.
The diet became popular in the middle of the last century, when American nutritionists introduced it to general use. In each Mediterranean country, the diet has its own nutritional profile.
The example of the Mediterranean diet is unique. In the 20th century, nutritionists discovered a paradox when studying the principles of nutrition in people living in different countries. The French eat a lot of fat, white bread, bacon and cheese, but they are leaner and less prone to cardiovascular disease than Americans. The key, it turns out, is nutritional balance.
After revealing this interesting fact, nutritionists began to study the nutritional principles of Mediterranean inhabitants with particular care.
important! The Mediterranean diet is the only nutritional principle in the world that has been recognized by UNESCO as a historical heritage of several countries, and the general nutritional order in it has been preserved to this day.
benefit
According to nutritionists, the principles of the Mediterranean diet have many positive aspects:
- Extensive menu, with its own specialties in each country;
- Balanced diet;
- Reduce body volume, eliminate cellulite and sagging skin;
- prevent 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.
There are few contraindications to this diet. The only things that are confusing are the price of the food and the inability to lose weight fast. However, patience, adherence to nutritional principles and positive results are guaranteed.
interesting! The diet even allows for the use of potatoes, which are loved by many. However, butter must be used to bake evenly.
The Mediterranean diet has taken root in many countries and recipes have been adapted to local taste preferences.
What food can I eat?
The main principle of the diet is to adhere to the food pyramid. The base (60%) is carbohydrates, the middle (30%) is protein, and the top is fat and simple carbohydrates (10%). So let's see what's included in the Mediterranean diet.
In addition, products can be classified according to frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruit, yogurt, cheese);
- several times a week (eggs, white meat, fish, seafood);
- Several times a month (candy, red meat).
Fish and meat days should be separated to avoid creating excess weight in the stomach. Eat plenty of fruits and vegetables every day.
Which foods can and cannot be eaten? The best dietary rule is that there are no restrictions. I want wine - please, but it has to be of high quality. Have a craving for sweets? You can make cakes at home and know exactly what the natural ingredients are. In the Mediterranean diet, the weekly menus and recipes are perfectly balanced, easy to prepare, and delicious!
This week's slimming menu
There are 5 meals per day - 3 main meals and 2 snacks.
An example of a daily Mediterranean diet is as follows:
Day 1
- breakfast. oatmeal, whole-wheat 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 with baked apples, tea;
- dinner. Vegetable soup, vegetable salad (tomato and cucumber);
- dinner. Buckwheat, cherry tomatoes and fish cakes.
Day 3
- breakfast. Cereal flavored with natural yogurt, a slice of bread and cheese;
- dinner. tomato buckwheat soup;
- dinner. Turkey steak, stew.
Day 4
- breakfast. Vegetable stew, any fruit;
- dinner. cauliflower casserole, vegetable salad;
- dinner. Tofu casserole, a glass of wine, cheese.
Day 5
- breakfast. tomato omelet;
- dinner. Seafood pasta, a glass of red wine;
- dinner. Steamed fish, vegetable salad.
Day 6
- breakfast. Raisin Tofu Casserole;
- dinner. vegetable soup, cheese and avocado sandwiches;
- dinner. Omelette with vegetables and a glass of wine.
Day 7
- breakfast. Oatmeal flavored with natural yogurt, fruit;
- dinner. shrimp risotto;
- dinner. Rabbit meat, stewed vegetables, pasta, a glass of wine.
Snacks include fruits, vegetables, yogurt, nuts, and more.
interesting! The diet even allows for the use of potatoes, which are loved by many. However, butter must be used to bake evenly.
menu
The Mediterranean diet includes recipes for a variety of dishes, including many that are easy to prepare and very tasty.
Vegetable Risotto
You will need:
- a large zucchini and eggplant;
- medium-sized red peppers;
- Bulb;
- rice (350 g);
- One and a half liters of clean water;
- greening;
- three cloves of garlic;
- olive oil.
Prepare:
- Preheat oven to 180 degrees.
- Butter a baking sheet and place the chopped vegetables on top.
- Put the leaves in the oven for 20 minutes.
- At this point, add the onion and garlic to the pot and cook for 7 minutes.
- Add rice and water.
- After the water has evaporated, pour the roasted vegetables into the pot.
grilled fish
You will need:
- sea fish fillets;
- low-fat cheese (70 g);
- kefir (50g);
- lemon juice;
- olive oil;
- A pile of dill.
Prepare:
- Grease a baking sheet and spread the fillets.
- Combine lemon juice, kefir, dill, and salt and place on top of fish.
- Grate the cheese on top with a fine grater.
- After 20 minutes, the finished dish can be removed from the oven preheated to 180 degrees.
The Mediterranean Diet for Weight Loss offers a varied menu that allows you to incorporate your favorite foods into your diet.
limit
In the Mediterranean diet, these rules aim to improve the entire body. In order to lose weight effectively, you need to give up some products:
- Carbonated drinks;
- fast food;
- sugar and sweeteners;
- buy sweets with lots of bread;
- inferior alcohol;
- Store-bought ketchup, mayonnaise, and other sauces.
The only alcohol allowed is high quality dry red wine. Everything else, especially beer and vodka, is not good for the body.
suggestion
To make the Nutrition Principles as effective as possible:
- It is necessary to eat at the same time.
- Drink at least one liter of fluids during the day. Preferably green tea and water. Coffee lovers can have a refreshing drink in the morning, but not every day.
- Olive oil gives vegetable salads a pleasant flavor and fills the body with useful substances.
- Yogurt is all natural.
- physical activity. To keep your body in good shape, you need to dedicate time to physical activity every day. This can be a morning workout at home or an evening workout at the fitness center.
Comment
- Female, 34: "My family loves sweets. We used to buy cakes and pastries every weekend and we all gained a lot of weight. I tried the Mediterranean diet and made it the main principle of nutrition for the whole family. After a month of the Mediterranean diet, The woman and her husband lost about 3-4 kilograms. Now only homemade sweets are made at home, and the food is carefully monitored. "
- Woman, 38: "The motive for losing weight was an upcoming vacation - a friend's anniversary. I wanted to look good, time permitting - 1. 5 in advance. I had to lose a little - 3kg. I noticedThree weeks as a result. Now, at one point I've been on a Mediterranean diet for months. "
generalize
The Mediterranean diet for weight loss is simple and does not require strict food restrictions. In order to look good and healthy, you just need a little - thinking and monitoring what you eat. A variety of foods, rich in nutrients, make you feel comfortable every day, tighten your body, and maintain a good body.