Weight loss is often accompanied by health problems, hair loss, skin deterioration. But not in this case. The Mediterranean diet helps you lose weight, rejuvenate and improve your 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 is able to improve the general state 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 Spaniards, Italians, Libyans, Moroccans, fat and obese are rarely found. These countries have a low mortality rate from cancer and cardiovascular disease. They lead 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 it was formed over the centuries in certain places. The Mediterranean diet menu 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 brain functioning. This diet can prevent Alzheimer's disease.
- Nutrition according to this system prevents cancer of the stomach, intestines and breast.
- It reduces blood sugar levels, prevents the development of diabetes as well as insulin resistance.
- Boosts immunity, helps the body to recover faster after serious illness, long-term 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 and active person can live 100% every day.
Basic nutrition principles
It is worth immediately debunking the myth that food according to this system is expensive. The Mediterranean Cleansing Diet is rich based on a variety of products. It is not necessary to eat only shrimp or delicacy fish, you can always pick up budget analogues.
Basic principles:
- There's not enough fat intake, it's not fried sausages or pot pastries. This is a useful extra virgin olive oil. You can safely water salads and other dishes without worrying about the calorie content of the daily diet.
- Lots of vegetables and fruits. The Mediterranean diet even allows for 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 boiled milk. There is no need to use fermented dairy products with sugar, coloring, flavors in the composition. If you want, you can always add berries or honey.
- Fish and seafood. Just like vegetables, this category is the basis of the diet. These products must be present in the daily menu.
- White meat. You don't need to use it often, 3-4 times a week is enough, less often. In the heart of chicken, rabbit, quail, sometimes you can lamb.
- Cereals. Brown rice, durum wheat pasta, buckwheat can be present in the diet in the Mediterranean diet, pearl barley is allowed. Legumes are mandatory.
- Red wine. You can drink up to two glasses a day, served at lunch or dinner. It is important to choose natural wine without preservatives and excess sugar in the composition.
- Eggs. Yes, but no more than one a 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 pleasant), but also clean water. The daily minimum is 1. 5 liters. Green tea, natural fruit juice with fresh fruit and lemon water are welcome. Just don't turn healthy drinks into a source of carbs by adding sugar or honey. Taste buds need to clear.
Weight loss rate, duration
This system does not promise to lose 15 kg in one month or 40 kg in six months. Weight on the Mediterranean (Mediterranean) diet 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 from the Mediterranean diet menu for weight loss for a long time, very soon your old habits will be forgotten, other foods will replace your favorite dishes, the right 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 Mediterranean diet weight loss diet can be built independently, below are only approximate menu options. The main thing is not to add prohibited products. This is especially true for refined sunflower oil, sugar, spices mixed with glutamate and other preservatives.
What not to diet:
- sausages, ham, semi-finished products;
- pure sugar, limited honey;
- sweet drinks, candies, ready-made desserts;
- any dough 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 used the most, not the freshest vegetables, low quality meats and fish.
Mediterranean diet for weight loss: menu for every day
Here is an example of how you can eat in this system. So you can 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. Prolonged cooking, soaking, marinating reduces the amount of nutrients. And simple cereals, soups, salads do not require a lot of time 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 10 pieces cherry | cereal bread, slice of cheese, 2 cucumbers | brown rice with cheese and herbs | macaroni with shrimp and cheese | Omelet 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 greens | 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, squid in cream, vegetable juice |
| Evening tea | apple, cottage cheese | smoothies with vegetables | yogurt cup | vegetable salad with olives | fruit salad with nuts and yogurt | tuna toast, any juice | a slice of bread, salted fish, tea |
| Dinner | pasta with seafood and cheese, vegetables | brown rice pilaf with chicken and vegetables | baked fish with rice, vegetable salad | roasted chicken, carrots 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 for dressing salads, you can add lemon juice, various seasonings. 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 take away the second breakfast, which is also a snack.
Mediterranean diet for weight loss: menu for every day
Many people say that the Mediterranean diet is too expensive, and the quality of frozen seafood leaves a lot to be desired. It is also difficult to find real olive oil. But in this case it can be replaced by other unrefined fats. Flaxseed oil, walnut, suitable hemp, pumpkin seeds. You can use edible coconut oil for diet.
Don't forget that the Mediterranean diet (menu for the week below) means saving on ways to cook. Oil can be consumed in any amount, but only for refueling. You can grease the product before grilling or in the oven. You cannot use it for frying, it is better to cook meals for a diet in a dry skillet or lightly grease with the thinnest layer.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | zucchini fritters with garlic sauce and sour cream | raisin casserole | oatmeal with nuts | cheese sandwich, boiled egg, tea | pumpkin porridge with rice | muesli with yogurt | sandwich with fish |
| Snack | banana | grapefruit | Grenade | Litter | vegetable salad | fruit juice egg | pumpkin puree |
| Dinner | fish soup no fish potatoes, rye bread | boiled vegetables, toast, a piece of boiled meat | vegetable soup, a piece of fish, a slice of bread | macaroni and cheese and squid, vegetables | cream soup with chicken and vegetables, tortilla | Cabbage soup in fish broth with beans | stewed vegetables with beans, lightly salted herring |
| Evening tea | yogurt | fruit juice and milk | 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), 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 seafood 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 sea cocktail.
Mediterranean diet: recipes from the menu for the week
Above, on the diet 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, creamy soups are usually part of 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 (can be cauliflower);
- 100 g of carrots;
- 100 g of onion;
- 200 g of zucchini or pumpkin;
- 150-200 ml of cream;
- spices to taste.
Cuisine:
- Cut the chicken, dip it in 800 ml of boiling water, add the carrot and onion and let it boil for 10 minutes.
- Enter the zucchini, another five minutes later broccoli, lightly salted. Cook covered over low heat for 10 minutes.
- Grind the chicken with vegetables, add spices to taste. Dilute the soup with the cream, bring it to a boil again and it's ready to serve!
In winter, you can use frozen vegetable mix for this soup. Also, it is not necessary to dilute the dish with cream, you can initially pour a little more water.
Macaroni with cheese and calamari
This dish is on the menu above for everyday weight loss on the Mediterranean diet. Buying squid in the store is not a problem now, but it is prepared very simply and quickly.
Ingredients:
- 1 squid;
- 200g of pasta;
- 150ml of 10% cream;
- 0. 5 tsp olive oils;
- 70g of cheese.
Cuisine:
- Cook the noodles according to the instructions, but cook for a minute less. Drain in a sieve.
- Heat a skillet, brush lightly with oil.
- We clean the squid, remove the crest, cut it into strips. Pour and fry for literally a minute, while stirring with a spatula.
- Pour the cream into the squid, bring to a boil, get half of the grated cheese, let it dissolve and salt.
- We put the dough, quickly stir, bring the dish to a boil and turn off. Leave for ten minutes under the lid.
- Sprinkle with the 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 need to 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, diet, especially in summer. Fully meets the dietary requirements.
Ingredients:
- 2 cucumbers;
- 2 tomatoes;
- 0. 5 red onion;
- 1 pepper;
- 15 ml of lemon juice;
- 1 pinch of pepper;
- 100 g of feta cheese;
- 2 tablespoons of oil (olive);
- 10-12 olives.
Cuisine:
- Cucumbers in cubes. Remove the seeds from the tomatoes and chop them too. Cut the red onion into very thin half rings. Pour into a salad bowl.
- Cut the pepper into thin strips and chop the feta cheese, the olives, add to the rest of the products.
- Mix lemon juice with oil, add salt, pepper. Pour over the salad. Stir when serving.
You can add greens, use cherry tomatoes instead of regular tomatoes, or replace olive oil with Greek yogurt. It also makes a great sauce.
Mediterranean diet for seniors
It has already been mentioned above that the Mediterranean diet helps to prevent Alzheimer's disease. It has a positive effect on the brain, it will be a salvation from senile dementia. In addition, 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 a sample menu for a week of the Mediterranean diet for seniors. It meets all the requirements of an aged organism.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | oatmeal with raisins | oven cheesecakes, fruit puree | steam omelet with green beans | corn porridge with pumpkin | pumpkin dumplings, sour cream | omelet with fish fillet | fruit curd |
| Snack | pumpkin puree | orange | Apple juice | portion of soft cheese | vegetable salad | Beijing Cabbage Salad with Olives, Lemon, Herbs | salad with carrots, walnuts |
| Dinner | boiled vegetables, minced fish cutlet | vegetable soup, a piece of fish | buckwheat soup without potatoes | chicken soup puree, black bread | soup with rice and tomato, compote | Casserole with cauliflower and cheese | cauliflower soup, bread |
| Evening tea | cottage cheese | a glass of kefir | banana and yogurt smoothie | tomato juice | cottage cheese | vegetable smoothie with green leaves | any fruit |
| Dinner | buckwheat with fish chops and tomato sauce | vegetable broth with fish | vegetable salad, chicken cutlet | baked fish, vegetable puree | stewed chicken with pasta | fish aspic, 10 olives, 1 tomato | chicken cutlet, brown rice, tomato juice |
Comments on the Mediterranean Diet
First evaluation, female, 34 years old
I've been on this diet for two years now, I got used to it, I don't want red meat, I refused animal fats, but I added chia seeds to the main diet, I use quinoa instead of rice. All the while my weight dropped from 82 to 57 kg. It was gradual, not all at once. I noticed that the clothes are looser, the belly is much smaller, in addition, the scales please me.
Second evaluation, female, 25 years old
It all started out weird for me, at first I saw a menu for a week with recipes for weight loss on a friend's Mediterranean diet, only then I started to delve into what kind of system it was. I immediately liked that everything is simple, you don't 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 went on the fifth month of the diet, my health visibly improved, the vivacity appeared, I started to sleep well, I lost 9 kg. But the initial weight was small (67 kg at 164 cm).
Third evaluation, female, 47 years old
I never had weight problems, but menopause came very early. From the age of 44, I began to gain weight quickly, as a result, +20 kg in a year. The endocrinologist told me about the diet, I really liked the idea of such a diet, but I adapted it a little for myself, for example, I refused wine. I can not drink, the body does not tolerate it well, constantly heartburn. But I allow myself pomegranate juice.
Fourth assessment, female, 38 years old
I heard about the Mediterranean "miracle" diet from a doctor, I decided to study this diet and smoothly switched to it. I had no Mondays, no schedules. I just gradually 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.
Diet contraindications
Despite high grades, awards and a lot of positive feedback, the Mediterranean system has contraindications.
Who should not diet:
- people with diseases of the gastrointestinal tract, an 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 of fish or seafood. Anyone should assess in advance how close the diet is, whether they can stick to such a diet on the Mediterranean diet menu for weight loss for a long time.