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 general well-being.
The essence of the Mediterranean diet
This is the only UNESCO approved diet recognized as a truly safe weight loss system. On the contrary, it can improve the general condition of the body, it does not contradict the canons of proper nutrition, but has its own approach to compiling a diet. The classic Mediterranean diet contains many foods that are prohibited by other weight loss systems.
The essence of the diet is the daily use of foods that are present in the diet of the inhabitants of the Mediterranean. Among the Spanish, Italians, Libyans, Moroccans, fat and obese people are rarely found. These countries have a low death rate from cancer and cardiovascular diseases. They are leaders in terms of life expectancy of the local population.
What are the benefits of the Mediterranean diet?
This system was not invented by nutritionists, it was not compiled in laboratories, but was formed over the centuries in certain places. The menu of the Mediterranean diet does not contain artificial products, preservatives, semi-finished products, which will already have a positive effect 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 the functioning of the brain. This diet can prevent Alzheimer's disease.
- Nutrition according to this system prevents cancer of the stomach, intestines and breast.
- Reduces blood sugar levels, prevents the development of diabetes, as well as insulin resistance.
- Increases immunity, helps the body recover faster after serious illness, long-term medication.
It is based on products that give strength and have a positive impact on the emotional background. It is believed that the Mediterranean miracle diet not only increases life expectancy, but also affects its quality. Only an energetic, cheerful and active person can live every day at 100%.
Basic principles of nutrition.
It is worth immediately debunking the myth that food according to this system is expensive. The diet of the Mediterranean cleansing diet is rich based on a variety of products. It is not necessary to eat only shrimp or delicate fish, you can always choose inexpensive analogues.
Basic principles:
- There is not enough fat intake, these are not fried sausages or patties from a pan. This is a useful extra virgin olive oil. You can safely water salads and other dishes without worrying about the caloric content of the daily diet.
- Lots of vegetables and fruits. The Mediterranean diet even allows grapes, bananas, prohibited by other systems. Plant foods should be included in every meal.
- Dairy products. It is worth focusing on plain yogurt, curdled milk, fermented baked milk. It is not necessary to use fermented dairy products with sugar, dyes, flavors in the composition. If you want, you can always add berries or honey.
- Fish and shellfish. 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, sometimes you can lamb.
- Cereals. Brown rice, durum wheat pasta, buckwheat may be present in the diet in the Mediterranean diet, pearl barley is allowed. Vegetables are essential.
- 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 without excess 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 cakes made from wholemeal flour.
During the Mediterranean wellness diet, it is important to drink not only wine (although this is very nice), but also clean water. The daily minimum is 1. 5 liters. Green tea, natural fruit drink with fresh berries, lemon water are welcome. Just don't turn healthy drinks into a carbohydrate source 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. Weight on the Mediterranean (Mediterranean) diet gradually disappears without stress for the body. With the correct 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 for weight loss for a long time, then very soon your old habits will be forgotten, other foods will take the place of your favorite dishes, the 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 prohibited products
The diet for weight loss in the Mediterranean diet can be built 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, mixed spices with glutamate, and other preservatives.
What not to diet:
- sausages, ham, semi-finished products;
- pure sugar, limited honey;
- sugary drinks, sweets, prepared desserts;
- any cake made from white flour;
- lard, bacon, fatty meats and dairy products.
The easiest way to avoid dish mistakes is to cook your own food. In cafes and restaurants, cheap oils are most often used, not the freshest vegetables, low-quality meat and fish.
Mediterranean diet to lose weight: menu for every day
Here is an example of how you can eat with this system. You can then adjust the diet to your work or study schedule, personal taste. Also, it is not necessary to eat different dishes every day, you can cook something for several lunches or dinners.
The Mediterranean diet for weight loss involves minimally processed foods. Long cooking, stewing, marinating reduces the amount of nutrients. And simple cereals, soups, and salads don't take long to cook.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | avocado toast with mozzarella, tomato, tea | cottage cheese casserole with banana, tea | egg, mozzarella and cherry pieces 10 | cereal bread, slice of cheese, 2 cucumbers | brown rice with cheese and herbs | pasta with shrimp and cheese | Tortilla with green beans and tomato |
| Snack | orange | A glass of tomato juice | fruit salad with yogurt | soft curd | grape | Orange juice | a pineapple |
| Dinner | stewed vegetables with chicken, a large bunch of vegetables | creamy shrimp soup | 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, creamed squid, vegetable juice |
| afternoon tea | apple, 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, salt fish, tea |
| Dinner | 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 tomato, vegetables | pasta with prawns, cherry tomatoes and cream |
Remember that all dietary dishes are prepared with olive oil, it is also used to dress salads, you can add lemon juice, various condiments. You can also include a glass of red wine with 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 dinner or remove the second breakfast, which is also a snack.
Mediterranean diet to lose weight: menu for every day
Many people say that the Mediterranean diet is very expensive and that the quality of frozen seafood leaves much to be desired. It is also difficult to find authentic olive oil. But in this case, it can be substituted with other unrefined fats. Linseed, walnut, hemp oil suitable, from pumpkin seeds. You can use edible coconut oil for diet.
Do not forget that the Mediterranean diet (menu of the week below) implies sober ways of cooking. The oil can be consumed in any quantity, but only for refueling. You can grease the product before grilling or roasting in the oven. You can not use it for frying, it is better to cook meals for a diet in a dry pan or lightly grease it with the thinnest layer.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | zucchini fritters with garlic and sour cream sauce | raisin casserole | oatmeal with walnuts | cheese sandwich, boiled egg, tea | pumpkin porridge with rice | muesli with yogurt | sandwich with fish |
| Snack | plantain | pink grapefruit | Garnet | Apple | vegetable salad | fruit juice, egg | pumpkin puree |
| Dinner | fish soup without potatoes of any fish, rye bread | stewed 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 with chicken and vegetables, tortilla | cabbage soup in fish broth with beans | vegetables stewed with beans, slightly salted herring |
| afternoon tea | yogurt | fruit and milk shake | cottage cheese with apple | fruit salad | cucumber and herb smoothie | cottage cheese with walnuts | tomato juice |
| Dinner | Greek salad with cheese and olives | fish cakes (steamed, baked), coleslaw | macaroni and cheese, carrot salad with walnuts | fish stuffed with vegetables, cucumber salad with sour cream and dill | buckwheat with chicken, tomato | chicken stew with cream, coleslaw | grilled vegetables, a piece of pike |
Here there is practically no fish and shellfish on the menu of the Mediterranean diet, but if you wish, you can sometimes include them in the diet. For example, add shrimp to a salad or snack on a seaside cocktail.
Mediterranean diet: recipes from the menu of the week
Above in the dietary menu there are many interesting dishes, which are also simple and quick to prepare. They are great for morning, afternoon, and evening meals. Here are the most interesting recipes.
Cream soup with chicken and vegetables
In the Mediterranean diet, cream soups are usually on the menu of the week. They are good for the stomach, saturate well and are easy to prepare. Here is a basic recipe with vegetables.
Ingredients:
- 300 g of chicken fillet;
- 300 g of broccoli (you can cauliflower);
- 100 g of carrots;
- 100 g of onion;
- 200 g of zucchini or pumpkin;
- 150-200 ml of cream;
- spices to taste
Cooking:
- Cut the chicken, plunge it into 800 ml of boiling water, then add the carrots and onions and boil for 10 minutes.
- Add the zucchini, another five minutes later the slightly salted broccoli. Cook covered over low heat for 10 minutes.
- Grind chicken with vegetables, add spices to taste. Dilute the soup with cream, return to a boil and ready to serve!
In winter, you can use a mixture of frozen vegetables for such a soup. Also, it is not necessary to dilute the dish with cream, you can initially pour a little more water.
Macaroni and cheese and squid
This dish is on the previous menu for every day to lose weight in the Mediterranean diet. Buying squid in the store is not a problem now, but it is prepared very simply and quickly.
Ingredients:
- 1 squid;
- 200 g of pasta;
- 150 ml of 10% cream;
- 0. 5 tsp olive oils;
- 70 g of cheese.
Cooking:
- Cook pasta according to directions, but cook for one minute less. Drain in a colander.
- Heat a frying pan, brush lightly with oil.
- We clean the squid, remove the crest, cut into strips. Pour and fry for literally a minute, while making sure to stir with a spatula.
- Pour the cream over the squid, bring to a boil, add half the grated cheese, let it dissolve and season with salt and pepper.
- Place the pasta, stir quickly, let the dish boil and turn it off. Leave for ten minutes under the lid.
- Sprinkle with remaining cheese when serving.
In the same way, you can cook sauce with shrimp or other seafood for a diet. The only point is that you should 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 substitute for lunch, dinner on a diet, especially in summer. It fully meets the requirements of the diet.
Ingredients:
- 2 cucumbers;
- 2 tomatoes;
- 0. 5 red onion;
- 1 bell pepper;
- 15 ml of lemon juice;
- 1 pinch of pepper;
- 100 g of feta cheese;
- 2 tablespoons of oil (olive);
- 10-12 olives.
Cooking:
- Diced cucumbers. Remove the seeds from the tomatoes and cut them as well. Cut the red onion into very thin half rings. Pour into a salad bowl.
- Cut the pepper into thin strips and chop feta cheese, quarters of olives, add to the rest of the products.
- Mix lemon juice with oil, add salt, pepper. Pour over salad. Stir when serving.
You can add vegetables, use cherry tomatoes instead of regular tomatoes, or replace the olive oil with Greek yogurt. It also makes a great sauce.
Mediterranean diet for older people.
It has already been mentioned above that the Mediterranean diet helps prevent Alzheimer's disease. It has a positive effect on the brain, it will be a salvation from senile dementia. Also, nutrition according to this system has a great effect on other internal organs, but in old age it is recommended to give up wine, and also change the composition of some dishes. Here is an example of a menu for a week of the Mediterranean diet for the elderly. It meets all the requirements of an aging organism.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | oatmeal with raisins | baked cheesecakes, fruit puree | steamed omelette with green beans | millet porridge with pumpkin | pumpkin fritters, sour cream | omelette with fish fillet | fruit curd |
| Snack | pumpkin puree | orange | Apple juice | portion of soft curd | vegetable salad | Peking cabbage salad with olives, lemon, herbs | salad with carrots, nuts |
| Dinner | stewed vegetables, minced fish cutlet | vegetable soup, a piece of fish | buckwheat soup without potatoes | chicken soup puree, black bread | soup with rice and tomatoes, compote | Casserole with cauliflower and cheese | cauliflower soup, bread |
| afternoon tea | curd | a glass of kefir | banana and yogurt smoothie | tomato juice | curd | green leafy vegetable smoothie | any fruit |
| Dinner | buckwheat with fish cutlets and tomato sauce | vegetable stew with fish | vegetable salad, chicken cutlet | baked fish, vegetable puree | stewed chicken with pasta | fish jelly, 10 olives, 1 tomato | chicken cutlet, brown rice, tomato juice |
Mediterranean Diet Reviews
First review, female, 34 years old.
For the second year I am already eating on this diet, I got used to it, I do not want red meat, I refused animal fats, but I added chia seeds to the main diet, I use quinoa instead of rice. During all the time my weight has decreased from 82 to 57 kg. It was gradual, not all at once. I noticed that the clothes loosen, the stomach is much smaller, moreover, the scales pleased me.
Second review, female, 25 years old.
It all started strange for me, at first I saw a menu for a week with recipes to lose weight with a Mediterranean diet from a friend, only later I began to delve into what kind of system it was. I immediately liked that everything is simple, you do not need to cook anything complicated, just for me. In general we sat with a friend, she supported me, but she was the first to leave the race. I passed the fifth month of the diet, my health markedly improved, liveliness appeared, I began to sleep well, I lost 9 kg. But the initial weight was small (67 kg at 164 cm).
Third review, female, 47 years old.
I never had a weight problem, but menopause came very early. Starting at 44 years old, I began to gain weight rapidly, as a result, +20 kg in a year. The endocrinologist told me about the diet, I liked the idea of such a diet, but I adapted it a little for myself, for example, I refused wine. I can not drink it, the body does not tolerate it well, constant heartburn. But I allow myself pomegranate juice.
Fourth review, female, 38 years old.
I heard about the Mediterranean "miracle" diet from a doctor, decided to study this diet and switched to it with no problem. He had no Mondays, no schedules. Gradually I changed the usual food to systemic dishes. My goal was to improve health, as there are many chronic diseases and hereditary risks. In parallel, I lost 11 kg.
Contraindications of the diet
Despite high ratings, awards and a lot of positive feedback, the Mediterranean system has contraindications.
Who should not diet:
- people with diseases of the gastrointestinal tract, the abundance of fiber can provoke attacks of pain;
- people who have suffered serious illnesses, surgical operations.
Also, do not follow this diet if you are intolerant to fish or shellfish. Anyone should assess in advance how close the diet is, whether it is possible to stick to such a diet in the menu of the Mediterranean diet for weight loss for a long time.