Weight loss is often accompanied by health problems, hair loss, deterioration of the skin. But not in this case. The Mediterranean diet helps to lose weight, regain strength and improve overall 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, does not contradict the canons of proper nutrition, but it has its own approach to nutrition. The classic Mediterranean diet contains many foods that are banned by other weight loss systems.
The essence of the diet is the daily consumption of food in the Mediterranean. Among Spaniards, Italians, Livs, 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, it was not collected in laboratories, but was developed in certain places over the centuries. The Mediterranean diet menu does not contain artificial products, preservatives or semi-finished products, which will already have a positive effect on human health.
The benefits of this diet:
- Prevents cardiovascular diseases, lowers cholesterol levels, dissolves existing plaques, prevents the formation of blood clots, the development of atherosclerosis.
- Maintains mental clarity, has a positive effect on brain function. This diet can prevent Alzheimer's disease.
- Diet according to this system prevents cancer of the stomach, intestines and breast.
- Lowers blood sugar, prevents the development of diabetes, as well as insulin resistance.
- Boosts immunity, helps the body recover faster after serious illnesses, long-term use of medication.
It is based on products that give strength and positively affect the emotional background. It is believed that the Mediterranean miracle diet not only increases life expectancy, but also affects quality. Only an energetic, cheerful, active person can live 100% every day.
Basic principles of nutrition
It is worth immediately dispelling the myth that food under this system is expensive. The Mediterranean cleansing diet is rich based on a variety of products. No need to eat only shrimp or delicacies, you can always choose budget analogues.
Basic principles:
- There is not enough fat in the pan, it is not pan-fried sausage or pate. This is a useful extra virgin olive oil. You can safely water salads and other dishes without worrying about the caloric content of your daily diet.
- Lots of vegetables and fruits. The Mediterranean diet allows even grapes, bananas, which are banned by other systems. Plant foods should be included in every meal.
- Dairy products. It is worth focusing on natural yogurt, sour milk, fermented baked milk. It is not necessary to use fermented dairy products with sugar, coloring, flavorings in the composition. If you want, you can always add berries or honey.
- Fish and seafood. Like vegetables, this category is the basis of nutrition. These products should be on the daily menu.
- White meat. Do not use often, enough 3-4 times a week, less often. At the heart of chicken, rabbit meat, quail, you can sometimes lamb.
- Cereals. The diet of the Mediterranean diet may include brown rice, durum wheat pasta, buckwheat, pearl barley. Legumes are mandatory.
- Red wine. You can drink up to two glasses a day, served for lunch or dinner. It is important to choose a natural wine without preservatives and excess sugar.
- Olas. Yes, but not more than once a day
- A variety of natural spices, all kinds of fresh and dried herbs are expected. You can eat nuts and seeds.
- Bread and rye cakes are confectionery made from wholemeal flour.
It is important to drink not only wine (although it is very pleasant) but also clean water during the Mediterranean wellness diet. The daily minimum is 1, 5 liters. Green tea, a natural fruit drink on fresh berries, lemon water are welcome. Just don't turn healthy drinks into a source of carbohydrates 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 per month or 40 kg in six months. The weight of the Mediterranean (Mediterranean) diet gradually disappears without causing 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 for a long time on the Mediterranean diet menu to lose weight, then very soon your old habits will be forgotten, other foods will replace your favorite foods, proper diet will become a way of life. The Mediterranean diet is not limited in time, it can be followed at any time, because it is eaten by the people of Morocco, Italy, Greece, Spain.
List of prohibited products
Diets for weight loss in the Mediterranean diet can be created independently, below are only approximate menu options. The key is not to add banned products. This is especially true for refined blends of sunflower oil, sugar, spices with glutamate and other preservatives.
What should not be followed in the diet:
- sausages, hams, semi-finished products;
- pure sugar, restricted honey;
- sweet drinks, confectionery, desserts;
- any confectionery made from white flour;
- bacon, bacon, fatty meat and dairy products.
The easiest way to avoid mistakes is to cook your own food. In cafes and restaurants, cheap oils are most often used instead of the freshest vegetables, poor quality meat and fish.
Mediterranean diet for weight loss: a daily menu
Here is an example of how you can eat in this system. Then you can adjust the diet to your work or study schedule, personal taste. In addition, it is not necessary to eat different dishes every day, you can prepare something for several lunches or dinners.
The Mediterranean diet for weight loss includes minimally processed foods. Prolonged cooking, stewing, marinating reduces the amount of nutrients. And it doesn't take much time to make simple cereals, soups, salads.
| Monday | Tuesday | Wednesday | Thursday | on Friday | on Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| For breakfast | avocado toast with mozzarella, tomato, tea | cottage cheese casserole with banana, tea | egg, mozzarella and pieces of 10 cherry | cereal bread, slice of cheese, 2 cucumbers | brown rice with cheese and greens | pasta with shrimp and cheese | Omelette with green beans and tomatoes |
| Snacks | orange | A glass of tomato juice | fruit salad with yogurt | soft cottage cheese | grapes | Orange juice | pineapple |
| Dinner | stewed vegetables with chicken, a large bunch of greens | cream soup with shrimps | vegetable stew with meat, tomato juice | soup with mussels and cheese | piece of fresh tomato gazpacho, grilled fish | broccoli soup with fried shrimp | brown rice, squid in cream, 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 | slice of bread, salted fish, tea |
| Dinner | pasta with seafood and cheese, vegetables | brown rice pilaf with chicken and vegetables | fried fish with rice, vegetable salad | fried chicken, carrot and cheese salad | pasta with green beans, mussels | fish stew with tomatoes, vegetables | pasta with shrimp, cherry tomatoes and sour cream |
Remember that all dietary dishes are prepared with olive oil, it is also used for salad dressing, 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 dinner or remove the second breakfast, which is also a snack.
Mediterranean diet for weight loss: a daily menu
Many people say that the Mediterranean diet is very expensive, and the quality of frozen seafood leaves much to be desired. It is also difficult to find real olive oil. But in this case it can be replaced by other unrefined fats. Suitable linseed, walnut, hemp oil, from pumpkin seeds. You can use edible coconut oil in your diet.
Don't forget that the Mediterranean diet (weekly menu below) includes frugal cooking. The oil can be consumed in any quantity, but only for refueling. You can lubricate the product before grilling or in the oven. It cannot be used for baking, it is better to cook diet meals in a dry pan or lightly grease with a thinner layer.
| Monday | Tuesday | Wednesday | Thursday | on Friday | on Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| For breakfast | zucchini pans 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 |
| Snacks | banana | grapefruit | Garnet | Apple | vegetable salad | fruit juice, egg | pumpkin puree |
| Dinner | fish soup without potatoes from 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 | stewed vegetables with beans, slightly salted herring |
| afternoon tea | yogurt | fruit and milk smoothie | cottage cheese with apple | fruit salad | cucumber and herb smoothie | cottage cheese with nuts | tomato juice |
| Dinner | Greek salad with cheese and olives | fish cakes (steamed, baked), cabbage salad | pasta and cheese, carrot salad with nuts | fish stuffed with vegetables, cucumber salad with sour cream and dill | buckwheat with chicken, tomato | chicken stew with sour cream, cabbage salad | grilled vegetables, a piece of pike |
There is virtually no seafood on the Mediterranean diet menu, but you can sometimes include it in your diet if you wish. For example, add shrimp to a salad or snack with a sea cocktail.
Mediterranean diet: recipes from the weekly menu
The above diet menu has a lot of interesting dishes that are also easy and quick to prepare. They are perfect for morning, afternoon and evening meals. Here are the most interesting recipes.
Cream soup with chicken and vegetables
As part of the Mediterranean diet, the weekly menu often includes cream soups. They are good for the stomach, well-saturated and easy to prepare. Here is a basic recipe with vegetables.
Ingredients:
- 300 g chicken fillets;
- 300 g of broccoli (can be cauliflower);
- 100 g of carrots;
- 100 g onions;
- 200 g zucchini or pumpkin;
- 150-200 ml of cream;
- spices to taste.
Cooking:
- Cut the chicken, soak in 800 ml of boiling water, then add the carrots and onions and cook for 10 minutes.
- Add zucchini, another five minutes later broccoli, lightly salt. Boil under the lid for 10 minutes.
- Chop the chicken with vegetables, add spices to taste. Dilute the soup with sour cream, bring to a boil again and ready to serve!
In winter, a mixture of frozen vegetables can be used for this soup. It is also not necessary to dilute the dish with sour cream, you can initially pour a little more water.
Pasta with cheese and squid
This dish is included in the above menu for daily weight loss according to the Mediterranean diet. Buying squid in a store is not a problem at the moment, but it is made very easily and quickly.
Ingredients:
- 1 squid;
- 200 g of pasta;
- 150 ml of cream 10%;
- 0, 5 tea oils;
- 70 g of cheese.
Cooking:
- Prepare the pasta according to the instructions, but cook for a minute less. Pour into a colander.
- Heat the pan, lightly grease with oil.
- We clean the squid, remove the stack, cut it into strips. Pour and bake for literally a minute, while stirring firmly with a spatula.
- Pour the squid, bring to a boil, start half of the grated cheese, dissolve and salt.
- Put the pasta, stir quickly, let the food boil and turn it off. Leave under the lid for ten minutes.
- Serve sprinkled with remaining cheese.
In the same way you can prepare a sauce with shrimp or other seafood for the diet. The only thing is that you need to use a low fat cream so as not to increase the caloric content of the food.
Greek salad with cheese and olives
These salads are a great substitute for lunch, dinner with diet, especially in summer. It 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 g of feta cheese;
- 2 tablespoons oil (olive);
- 10-12 olives.
Cooking:
- Cut the cucumbers into cubes. Remove the tomato seeds and chop them as well. Red onion cut into very thin half rings. Pour into a salad bowl.
- Pepper cut into thin strips and cut into feta, olive quarters, add to other products.
- Lemon juice mixed with oil, add salt, pepper. Pour over salad. Stir when serving.
You can add any greens, use cherry tomatoes instead of regular tomatoes or replace olive oil with Greek yogurt. It also makes a great sauce.
Mediterranean diet for the elderly
It has already been said that the Mediterranean diet helps prevent Alzheimer's disease. It will have a positive effect on the brain, it will save you from senile dementia. The diet according to this system also has a great effect on other internal organs, but in old age it is recommended to give up wine, as well as change the composition of some foods. Here is a sample menu for the Mediterranean diet for the elderly. It meets all the requirements of an aging organism.
| Monday | Tuesday | Wednesday | Thursday | on Friday | on Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| For breakfast | oatmeal with raisins | cheesecake from the oven, fruit puree | steam omelette with green beans | millet porridge with pumpkin | pumpkin pans, sour cream | omelette with fish fillet | Fruit curd |
| Snacks | pumpkin puree | orange | Apple juice | part of soft cottage cheese | vegetable salad | Beijing cabbage salad with olives, lemon, greens | salad with carrots, walnuts |
| 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 | cottage cheese | a glass of kefir | banana and yogurt smoothie | tomato juice | cottage cheese | vegetable smoothie with leafy greens | any fruit |
| Dinner | buckwheat with fish cutlets and tomato sauce | vegetable stew with fish | vegetable salad, chicken cutlet | fried fish, vegetable puree | stewed chicken with pasta | fish aspic, 10 olives, 1 tomato | chicken chop, brown rice, tomato juice |
Mediterranean diet reviews
First inspection, female, 34 years
For the second year in a row, I have been eating this diet, I get used to it, I don't want red meat, I give up animal fat, but I add seeds here to the basic diet, I use quinoa instead of rice. My weight has been falling from 82 to 57 kg all the time. It happened gradually, not immediately. I noticed that the clothes were getting looser, the belly was much smaller, and the scales were pleasing.
Second review, woman, 25 years old
It all started strange for me, at first I saw a menu for a week with recipes to lose weight on a Mediterranean diet from a friend, only then did I start to get into what kind of system it is. I immediately liked that everything is simple, you don't have to cook anything complicated, just me. We sat down with my girlfriend in general, she supported me, but she was the first to leave the race. I followed the fifth month of the diet, my health noticeably improved, I woke up, I started to sleep well, I lost 9 kg. But the initial weight was small (67 kg at 164 cm).
Third review, woman, 47 years old
I have never had a weight problem, but menopause occurred very early. From the age of 44 I started to gain weight fast, resulting in +20 kg per year. The endocrinologist told me about the diet, I liked the idea of such a diet, but I adjusted it a bit, for example, I gave up wine. I can't drink it, the body tolerates it badly, constant heartburn. But I allow myself pomegranate juice.
Fourth inspection, female, 38 years
I heard about the Mediterranean "miraculous" diet from a doctor, decided to study this diet and switched to it steadily. I had neither Monday nor a schedule. I simply gradually switched from regular food to systemic food. My goal was to improve my health because of the many chronic diseases and hereditary risks. At the same time I lost 11 kg.
Contraindications to diet
Despite high marks, awards and many positive reviews, the Mediterranean system has contraindications.
Who should not follow a diet:
- in people with diseases of the gastrointestinal tract, an abundance of fiber can cause pain attacks;
- people who have suffered from serious illnesses, surgeries.
Also, do not follow this diet if you have an intolerance to fish or seafood. Anyone should evaluate in advance how strict the diet is, whether he or she can follow such a diet on the Mediterranean diet for long-term weight loss.