Weight loss will be followed by health problems, hair loss and skin deterioration. But not in this case. The Mediterranean diet helps to lose weight, rejuvenate and improve overall well-being.
The essence of the Mediterranean diet
This is the only UNESCO-approved diet known 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 laws of proper nutrition, but has its own approach to dieting. The classic Mediterranean diet consists of many foods that are banned by other weight loss systems.
The essence of the diet is the daily consumption of foods available in the diet of Mediterranean residents. Among the Spaniards, Italians, Libyans, and Moroccans, fat and obese people are rare. These countries have low mortality rates from cancer and cardiovascular disease. They are leaders in the life expectancy of the local population.
What are the benefits of a Mediterranean diet?
This system was not invented by nutritionists, was not developed in laboratories, but has been formed in certain places for centuries. The menu of the Mediterranean diet does not contain 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 and blood vessels, lowers cholesterol, dissolves existing plaques, prevents the formation of blood clots, the development of atherosclerosis.
- Maintains clarity of mind, has a positive effect on brain activity. This diet can prevent Alzheimer's disease.
- Proper nutrition in this system prevents stomach, colon and breast cancer.
- Lowers blood sugar levels, prevents the development of diabetes, as well as increases insulin resistance.
- Boosts immunity, helps the body to recover faster after serious illnesses and long-term medications.
It is based on products that give strength and have a positive effect on the emotional background. It is believed that the Mediterranean miracle diet not only prolongs life, but also affects quality. Only an energetic, cheerful, active person can live 100% every day.
Basic principles of nutrition
According to this system, it is worth immediately dispelling the myth that food is expensive. In the Mediterranean cleansing diet, the diet is rich in various products. Not only do you need to eat shrimp or delicious fish, you can always buy budget analogues.
Basic principles:
- There is not enough fat intake, these are not fried sausages or pasties from the pan. This is a useful leaky olive oil. You can safely water salads and other dishes without worrying about the calorie content of your daily diet.
- Lots of vegetables and fruits. The Mediterranean diet even allows grapes and bananas, which are banned by other systems. Every meal should contain plant foods.
- Dairy products. Natural yogurt, cottage cheese, fermented boiled milk are worth paying attention to. There is no need to use fermented dairy products that contain sugar, dyes and flavors. If desired, you can always add berries or honey.
- Fish and seafood. Like vegetables, this category is the basis of the diet. These products should be on the daily menu.
- White meat. It is not necessary to use it often, 3-4 times a week is enough, less. You can sometimes make lamb in the heart of chicken, rabbit, quail.
- Cereals. The Mediterranean diet may include brown rice, durum wheat pasta, buckwheat, and pearl barley. Legumes are a must.
- Red wine. You can drink up to two glasses a day, served with lunch or dinner. It is important to choose a natural wine that does not contain preservatives and excessive sugar.
- eggs. Yes, but not more than once a day
- Various natural spices, all kinds of fresh and dried herbs are accepted. You can eat nuts and seeds.
- Bread and rye cakes are pastries made from bran flour.
During a Mediterranean health diet, it is important to drink not only wine (although it is very pleasant), but also clean water. The daily minimum is 1. 5 liters. Green tea, natural fruit drink on fresh berries, lemon water are taken. Don't turn healthy drinks into a source of carbohydrates just by adding sugar or honey. The taste buds need to be cleaned.
Weight loss rate, duration
This system does not promise to lose 15 kg in a month or 40 kg in six months. In the Mediterranean (Mediterranean) diet, weight gradually disappears without stress to the body. With the right approach, a person will lose 3-4 kg per month, but it all depends on the initial data.
If you eat on the menu of the Mediterranean diet to lose weight for a long time, then very soon your old habits will be forgotten, your favorite foods will be replaced by other foods, and a proper diet will become a way of life. The Mediterranean diet is not limited in time, it can be observed at any time, because the inhabitants of Morocco, Italy, Greece, Spain eat something like this.
List of banned products
The diet for weight loss in the Mediterranean diet can be set independently, below are only approximate menu options. The main thing is not to add prohibited products. This is especially true of refined sunflower oil, sugar, glutamate mixed spices and other preservatives.
What not to diet:
- sausages, ham, semi-finished products;
- pure sugar, limited honey;
- sweet drinks, sweets, ready-made desserts;
- any dough made of white flour;
- fat, pork, fatty meat and dairy products.
The easiest way to avoid food mistakes is to cook your own food. Cafes and restaurants use cheaper fats, not the freshest vegetables, low-quality meat and fish.
Mediterranean diet for weight loss: a menu for every day
This is an example of how you can eat in the system. Then you can adjust your diet to your work or study schedule, your personal taste. In addition, you do not need to eat different dishes every day, you can cook something for a few lunches or dinners.
The Mediterranean diet for weight loss contains minimal processed foods. Prolonged cooking, stewing, marinating reduces the amount of nutrients. And it does not take much time to cook simple cereals, soups, salads.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | avocado toast with mozzarella, tomatoes, tea | cottage cheese casserole with banana, tea | eggs, mozzarella and 10 cherries | whole grain bread, a slice of cheese, 2 cucumbers | brown rice with cheese and herbs | pasta with shrimp and cheese | Omelet with green beans and tomatoes |
| Snack | orange | A glass of tomato juice | fruit salad with yogurt | soft cottage cheese | grapes | Orange juice | a pineapple |
| Supper | Baked 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, creamy squid, vegetable juice |
| afternoon tea | apples, cottage cheese | smoothies with vegetables | glass of yogurt | vegetable salad with olives | fruit salad with nuts and yogurt | tuna toast, any juice | a slice of bread, salted fish, tea |
| Supper | pasta with seafood and cheese, vegetables | brown rice pilaf with chicken and vegetables | baked fish with rice, vegetable salad | baked chicken, carrot and cheese salad | pasta with green beans, mussels | fish stew with tomatoes, vegetables | shrimp, cherry tomatoes and creamy pasta |
Keep in mind that all diet dishes are prepared with olive oil, it is also used for dressing salads, you can add lemon juice, various spices. You can also add a glass of red wine to any meal.
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 supper or take out a second breakfast, which is also a snack.
Mediterranean diet for weight loss: a menu for every day
Many people say that the Mediterranean diet is very expensive and the quality of frozen seafood is very undesirable. It is also difficult to find real olive oil. But in this case it can be replaced with other unrefined oils. Suitable flax, walnut, hemp oil from pumpkin seeds. You can use edible coconut oil for your diet.
Remember that the Mediterranean diet (menu for the following week) includes cooking techniques. Any amount of oil can be consumed, but only to refuel. You can grease the product before grilling or in the oven. You can't use it for frying, it is better to cook the dishes in a dry pan or lightly grease them with the thinnest layer.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | Pumpkin pie 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 |
| Snack | banana | grapefruit | Pomegranate | alma | vegetable salad | juice, eggs | pumpkin puree |
| Supper | fish soup without potatoes from any fish, rye bread | baked vegetables, toast, a piece of boiled meat | vegetable soup, a piece of fish, a slice of bread | pasta with cheese and squid, vegetables | Creamy soup with chicken and vegetables, tortilla | Cabbage soup in fish broth with beans | baked vegetables with beans, a little salted herring |
| afternoon tea | yogurt | fruit and milk smoothie | cottage cheese with apples | Fruit salad | cucumber and herb smoothie | cottage cheese with nuts | tomato juice |
| Supper | Greek salad with cheese and olives | fish cakes (steamed, baked), coleslaw | carrot salad with pasta and cheese, nuts | Cucumber salad with fish stuffed with vegetables, sour cream and dill | chicken, buckwheat with tomatoes | creamy chicken casserole, coleslaw | grilled vegetables, a piece of pike |
There are virtually no seafood on the Mediterranean diet menu, but you can sometimes include them in your diet if you wish. For example, add shrimp to a salad or have a snack with a seafood cocktail.
Mediterranean diet: recipes from the weekly menu
There are many interesting dishes on the diet menu above, they are also simple and quick to prepare. They are great for breakfast, lunch and dinner. Here are the most interesting recipes.
Creamy soup with chicken and vegetables
Cream soups are often on the menu of the week in the Mediterranean diet. They are good for the stomach, saturate well and are easy to prepare. Here is the basic recipe with vegetables.
Ingredients:
- 300 q chicken fillet;
- 300 g of broccoli (you can make cauliflower);
- 100 g of carrots;
- 100 g of onions;
- 200 g of pumpkin or squash;
- 150-200 ml of cream;
- spices to taste.
Cooking:
- Chop the chicken, immerse in 800 ml of boiling water, then add the carrots and onions and simmer for 10 minutes.
- Enter the pumpkin, broccoli after another five minutes, lightly salt. Cover and simmer on low heat for 10 minutes.
- Chop the chicken with vegetables, add spices to taste. Dilute the soup with cream, bring to a boil again and you are ready to serve!
In winter, you can use a mixture of frozen vegetables for such a soup. Also, you do not need to dilute the dish with cream, you can pour a little more water at first.
Pasta with cheese and squid
This dish is on the menu above every day to lose weight on a Mediterranean diet. Buying squid in the store is not a problem now, but it is very simple and quick to prepare.
Ingredients:
- 1 squid;
- 200 q pasta;
- 150 ml cream 10%;
- 0, 5 ç. ghee oils;
- 70 q cheese.
Cooking:
- Cook the pasta according to the instructions, but cook for less than a minute. Pour into a colander.
- Heat a frying pan, lightly grease.
- We clean the squid, remove the chain and cut it into strips. Pour and fry for almost a minute, be sure to mix with a spatula.
- Pour the cream over the squid, bring to a boil, start with half of the fried cheese, dissolve and add salt.
- We put the pasta, mix it quickly, boil the food and turn it off. Leave for ten minutes under the lid.
- Sprinkle with remaining cheese while serving.
In the same way, you can cook the sauce with shrimp or other seafood for the diet. The only thing is that you should use a low-fat cream so as not to increase the caloric content of food.
Greek salad with cheese and olives
This salad is an excellent substitute for lunch, dinner, supper, especially in summer. Fully meets the requirements of the diet.
Ingredients:
- 2 cucumbers;
- 2 tomatoes;
- 0, 5 red onions;
- 1 pepper;
- 15 ml of lemon juice;
- 1 pinch pepper;
- 100 q feta cheese;
- 2 tablespoons butter (olive);
- 10-12 olives.
Cooking:
- Chop the cucumbers. Remove the seeds from the tomatoes and chop them as well. Cut the red onion into very thin half-rings. Pour into salad bowl.
- Cut the pepper into thin strips and chop the feta, a quarter of an olive, add to the remaining products.
- Mix lemon juice with oil, add salt and pepper. Pour over salad. Stir while serving.
You can add any greens, use cherry tomatoes instead of regular tomatoes, or replace olive oil with Greek yogurt. It also makes an excellent sauce.
Mediterranean diet for the elderly
It has already been mentioned that the Mediterranean diet helps prevent Alzheimer's disease. It has a positive effect on the brain, will get rid of dementia in old age. Nutrition in this system also has a great effect on other internal organs, but it is recommended to give up wine in old age, as well as to change the composition of some foods. We present a sample menu of a weekly Mediterranean diet for the elderly. Meets all the requirements of the aging organism.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | oatmeal with raisins | oven cheesecakes, fruit puree | steamed omelet with green beans | pumpkin millet porridge | pumpkin meatballs, sour cream | omelet with fish fillets | Fruit cottage cheese |
| Snack | pumpkin puree | orange | apple juice | part of soft cottage cheese | vegetable salad | Beijing cabbage salad with olives, lemon and herbs | salad with carrots, walnuts |
| Supper | baked vegetables, minced fish cutlet | 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 | cottage cheese | a glass of kefir | banana and yogurt smoothie | tomato juice | cottage cheese | Vegetable smoothie with leafy greens | any fruit |
| Supper | buckwheat with fish cutlets and tomato sauce | vegetable stew with fish | vegetable salad, chicken cutlet | cooked fish, vegetable puree | baked chicken with pasta | fish acid, 10 olives, 1 tomato | chicken, brown rice, tomato juice |
Reviews of the Mediterranean diet
First sight, female, 34 years old
For the second year in a row, I have been on this diet, I am used to it, I do not want red meat, I give up animal fats, but I added chia seeds to the main diet, I use quinoa instead of rice. The weight has dropped from 82 kg to 57 kg all the time. Not suddenly, but gradually. I noticed that the clothes were looser, the stomach was smaller, and the scales pleased me.
Second review, female, 25 years old
It all started out weird, I first saw a weekly menu with recipes for losing weight on a Mediterranean diet from a friend, and only then did I start researching what the system was. I immediately liked that everything is simple, no need to cook anything complicated, just for me. In general, I sat with a friend, he supported me, but left the race first. I went on the fifth month of the diet, my health improved significantly, I became alive, I slept well, I lost 9 kg. However, the initial weight was small (67 kg at 164 cm).
Third review, female, 47 years old
I have never had a weight problem, but menopause came too early. From the age of 44, I began to gain weight quickly, resulting in +20 kg per year. The endocrinologist told me about the diet, I really liked the idea of such a diet, but I adapted it a bit, for example, I gave up wine. I can't drink it, my body can't stand it, my heart is constantly burning. But I allow myself pomegranate juice.
Fourth review, female, 38 years old
I heard about the Mediterranean "miracle" diet from a doctor, I decided to study this diet and easily switched to it. I didn't have a schedule on Mondays. I simply changed my usual diet to systematic meals. Since there are many chronic diseases and hereditary risks, my goal was to improve my health. In parallel, I lost 11 kg.
Dietary contraindications
Despite the high prices, awards and many positive reviews, the Mediterranean system has its drawbacks.
Who Should Not Diet:
- people with diseases of the gastrointestinal tract, excessive fiber can cause attacks of pain;
- people suffering from serious illnesses, surgeries.
Also, if you have an intolerance to fish or seafood, do not follow this diet. Anyone should evaluate in advance how close the diet is and whether they can follow such a diet in the Mediterranean diet menu to lose weight for a long time.