The first place to start is to revise the principles of nutrition. Improper nutrition affects the health and appearance of a person. Mediterranean diet allows you not only to keep your figure in order and saturate the body with useful substances, but also allows to keep the weight under control.
Haste can be caused by a strong desire to lose weight. Wanting to achieve a momentary result, many resort to strict dietary restrictions and use drugs that promise to lose several kilograms in a few days. Only spontaneous weight loss without the use of pills can be safe for the body.
The diet is a principle of nutrition that is based on avoiding certain foods in favor of others. It can be strict, such as kefir (allows the use of fermented milk and some other products), and not strict. Often, aThe non-strict diet is based on the calculation of calories consumed per day and dietary intake (proteins, fats, carbohydrates). The Mediterranean diet is a nutritional feature, following which you can keep the body healthy and if you have extra pounds, So lose them. Therefore, more and more women are interested in losing weight on the Mediterranean diet.
Principles and rules of the food system
Don't expect instant results here. You can lose 1-2kg per week. The duration of diet is from one week. Mediterranean diet should not be considered as diet. These are general rules, by which you can followCan keep your body in good shape. Mediterranean diet recipes are quite diverse, 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, nutritionists have identified a paradox by studying the principles of nutrition of people living in different countries. The French ate large amounts of fat, white bread, bacon and cheese, butCompared to Americans, they were thinner and almost did not suffer from heart diseases. It turned out that the whole point is in the balance of nutrition.
Having uncovered this interesting fact, nutritionists began to study the principles of nutrition exclusively of the inhabitants of the Mediterranean.
Necessary! 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 sequence has been preserved to this day.
the gain
According to nutritionists, the principles of the Mediterranean diet have a number of positive aspects:
- rich menu, each country with its own specialties;
- balanced diet;
- reduction of body volume, elimination of cellulite and sagging of the skin;
- prevention of Alzheimer's disease;
- Clear skin, strong nails and healthy hair;
- The Mediterranean diet can be used by pregnant women, lactating 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 quickly. However, patience, adherence to nutritional principles and a positive result are guaranteed.
Interesting! The use of potatoes is also allowed in the diet which is liked by many people. However, it should be baked in a uniform manner using butter.
The Mediterranean diet has taken root in many countries, and cuisines have been adapted to the taste preferences of the local people.
Which foods can you eat?
The basic principle of the diet is to follow the food pyramid. The base (60%) is carbohydrates, the middle block (30%) is protein, the top is fat and simple carbohydrates (10%). So let's see what the Mediterranean diet consists of.
In addition, products can be classified according to the frequency of use:
- daily (bran bread, pasta, pasta, cereals, olive oil, vegetables, fruits, yogurt, cheeses);
- several times a week (eggs, white meat, fish, seafood);
- Twice a month (sweets, red meat).
Fish and meat days should be separated so that there is no excess weight in the stomach. Eat plenty of fruits and vegetables daily.
What foods can you eat and what are prohibited? The best diet rule is that there are no limits. I want alcohol - please, but it must be of high quality. Want to eat sweets? You can make cakes at home and learn what is in the composition of natural ingredients. In the Mediterranean diet, the weekly menu and dishes are perfectly balanced, easy to prepare and delicious too!
slimming menu for the week
There are 5 meals per day - 3 mains and 2 snacks.
A sample Mediterranean diet menu for every day is as follows:
first day
- Breakfast. Oatmeal, whole grain bread slices, tea;
- dinner. 200 grams of cooked fish and boiled vegetables, a glass of wine;
- Dinner. Fresh vegetable salad, boiled seafood.
second day
- breakfast. wheat porridge and baked apples, tea;
- dinner. vegetable soup, vegetable salad (tomatoes and cucumbers);
- Dinner. Buckwheat, cherry tomatoes and fish cakes.
day 3
- Breakfast. Musli natural yogurt, seasoned with a slice of bread and cottage cheese;
- Dinner. Buckwheat soup with tomatoes;
- Dinner. Turkish meat cutlets, vegetable stew.
day 4
- breakfast. steamed rice with vegetables, any fruit;
- dinner. cauliflower casserole, vegetable salad;
- Dinner. Curd casserole, a glass of wine, cottage cheese.
day 5
- Breakfast. Omelette with tomatoes;
- dinner. pasta with seafood, a glass of wine;
- Dinner. Boiled fish, vegetable salad.
day 6
- Breakfast. Curd casserole with raisins;
- Dinner. Vegetable soup, sandwich with cheese and avocado;
- Dinner. Omelette with vegetables, a glass of wine.
day 7
- Breakfast. Musli natural yogurt, seasoned with fruits;
- Dinner. Shrimp Risotto;
- Dinner. Rabbit meat, stew with vegetables, pasta, glass of wine.
Snacks include fruits, vegetables, yogurt, nuts and more.
Interesting! The use of potatoes is also allowed in the diet which is liked by many people. However, it should be baked in a uniform manner using butter.
Recipe
The Mediterranean diet includes recipes for a variety of cuisines, including many that are easy to prepare and incredibly tasty.
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.
Preparation:
- Preheat the oven to 180 degrees.
- Grease a baking sheet with butter and place the chopped vegetables on top.
- Leave the leaves in the oven for 20 minutes.
- At this time, boil onion and garlic in a pan for 7 minutes.
- Add rice and water to it.
- When the water dries up, add the cooked vegetables to the pan.
baked fish
you will need:
- fish fillet;
- low-fat cottage cheese (70 g);
- kefir (50 g);
- Lemon juice;
- Olive Oil;
- a bunch of dill.
Preparation:
- Grease a baking sheet with oil and spread the fish fillets.
- Mix lemon juice, kefir, dill and salt and place on fish.
- Rub the cheese on a fine grater from above.
- After 20 minutes, the finished dish can be removed from the oven preheated to 180 degrees.
The Mediterranean Weight Loss Diet offers a varied menu that allows you to include your favorite foods in the diet.
Sanctions
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 drinks;
- fast food;
- sugar and sweeteners;
- Bought sweets with lots of bread;
- low quality alcohol;
- Store-bought ketchup, mayonnaise and other sauces.
Permitted 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 liquid a day. Preferably green tea and water. Coffee lovers are allowed a cup of invigorating drink in the morning, but not daily.
- Olive oil will give a pleasant taste to vegetable salads and saturate the body with useful substances.
- Yogurt is only natural.
- Sports activities. To keep the body in good shape, you should make time for physical activity every day. It can be morning workout at home or evening workout in fitness center.
Review
- Woman, 34 years old: "My family is very fond of sweets. Previously, we used to buy cakes and pastries every weekend. As a result, everyone gained extra weight. After trying the Mediterranean diet, I made it a staple of the whole familygiven nutrition. After a month of the Mediterranean diet, the woman's husband and daughter lost about 3-4 kilograms. Now the family cooks only homemade sweets, and the diet is carefully monitored. "
- Woman, 38 years old: "The impetus to lose weight was the upcoming holiday - the anniversary of a friend. I wanted to look gorgeous, and time allowed - 1. 5 5 onwards. I had to lose a little - 3 kilograms. ISaw results 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 sharp restrictions on food. To look good and be healthy, all you need is a little - think and see what is eaten. Foods will make you feel good every day, tighten your figure and stay in good shape.