Contents
Losing weight up to 4 kg in 7 days.
The average daily calorie content is 1100 Kcal.
The Mediterranean diet is not considered a diet in the conventional sense. It lasts longer than most of them. It is a nutritional system that many nutritionists recognize as beneficial. And the benefits affect not only the figure, but also health.
Scientists and doctors have proven that nutrition according to these principles reduces the risk of disease, in particular, cardiovascular diseases – by 33%, and oncology – by 24%. The risk of developing other ailments by eating in this way is also significantly less. So, if you want to not only improve your figure, but also take care of your health, you should take a closer look at this system.
Mediterranean diet requirements
The Mediterranean diet is based on a three-tier food pyramid. Each level means something that can be consumed daily, weekly and no more often than 1-2 times a month.
Let’s talk in more detail about the products that can be consumed on this food system, about their properties. What makes this diet so healthy?
Vegetables and fruits… It is recommended to eat only seasonal vegetables and fruits that are grown in the open field. Indeed, only in this case, flavonoids, which are bioactive antioxidants, are preserved in them. It is they who defeat free radicals that can harm the body. Consequently, the aging process slows down and health improves.
Fish, seafood… Manganese, zinc, selenium and many minerals contain these foods. They inhibit oxidative processes (which can also harm our body), help preserve skin elasticity.
Olive oil… The fruits of the olive are also very useful. But in order to preserve their benefits, it is recommended to use unrefined oil of the first extraction. The fact is that the monounsaturated fats found in olives contribute to the improvement of the cardiovascular system of the body. If purchasing olive oil is problematic for you, you can use any other vegetable oil instead. But it is important, as noted, that it is just unrefined and cold pressed.
Low-fat meat… Meat of lamb, veal, beef, etc. supplies the body with the proteins necessary for its normal functioning. It also helps maintain the correct hemoglobin level and promotes the process of hematopoiesis.
Dairy and sour-milk products… Such products supply the body with easily assimilable calcium. In particular, it helps to strengthen bones, teeth, makes hair healthy and beautiful.
Whole grains and pasta… It is on them that the diet of the Mediterranean is based. These foods are sources of complex carbohydrates. And those, in turn, give strength and energy to our body. These are the richest sources of fiber useful for the body.
Red wine… Although it is an alcoholic beverage, it is beneficial for the body in moderation. Wine contains vitamins of groups B, P, C and magnesium, selenium, iron, which fight cancer cells and help boost immunity.
Now let’s figure out how much, what and when to use. So, the first level (that is, foods that can be consumed daily) include fruits and vegetables. The overwhelming majority of them are recommended to be consumed raw. And no need to get carried away with sweet fruits, preferring them, as well as starchy vegetables, in the morning. Various types of cheeses, natural yoghurts, nuts, legumes, olive oil, pasta (namely from durum wheat), whole grain bread, bran bread, cereals (except semolina), various herbs and spices are allowed. Be sure to drink 6-8 glasses of water every day. In one of the meals, it is permissible to drink a glass of dry red wine.
It is recommended to build your daily diet in such a way that carbohydrates (cereals, bread, fruits, vegetables) are 50%, fat (based on olive oil) – 30%, proteins (meat, fish, eggs and legumes) – 20%.
2-3 times a week, according to the prescriptions of this diet, you should eat the following foods: rabbit or poultry meat, fish, eggs. But several times a month, the use of red meat is permissible; it is not recommended to introduce it into your diet more often. You can also occasionally indulge in sweets and treats that you like.
It is recommended to completely abandon preservatives, foods that contain various dyes, sweet wine and other drinks (both non-alcoholic and alcoholic), which contain sugar. And if possible, it is better to replace this product with honey. Also important, as with many nutritional systems, are regular exercise, outdoor walks, and a positive attitude.
If at first it is difficult for you to choose a menu for a Mediterranean diet, we think these recommendations will suit you, which clearly explain that this is not only a healthy, but also a delicious nutrition system.
So, for breakfast you can cook the following dishes:
• oatmeal (in milk, with the addition of seasonal fruits);
• fruit salad, for dressing which use unsweetened yogurt or kefir;
• curd casserole or cheese cakes;
• Omelet of two eggs in a bite with whole grain bread.
For snack Between breakfast and lunch, you can choose from the following foods:
• a glass of natural unsweetened yogurt or kefir;
• some kind of fruit;
• a cup of tea with two small oatmeal cookies or a muffin.
Rђ RІRѕS, lunch recommended by one of these sets of dishes:
• a tuna sandwich, a few cherry tomatoes, a fruit;
• rice and vegetable stew, a few pieces of cheese;
• vegetable stew and steamed fish.
Now consider the possible afternoon snack options… You don’t need to endure hunger at all.
• You can pamper yourself with a serving of the type of nuts you like, in the amount of about 30 g.
• Or, have a whole grain bread sandwich with a slice of cheese and a few cherry tomatoes.
• You can also eat some kind of fruit or 30 g of dried fruit.
Concerning supper, according to the principles of the Mediterranean diet, you can afford the following diet:
• salad of feta cheese, avocado, iceberg lettuce, cherry tomatoes;
• fish baked in the oven with cheese;
• pasta with fish or seafood.
As you can see, the abundance of permitted products is not at all meager.
Contraindications to the Mediterranean diet
Since, as noted above, the Mediterranean diet is more a system of correct and balanced nutrition, rather than a short-term restriction in food, there are no contraindications as such.
The only thing, such a diet is not worth it, of course, for those who have ailments that require adherence to a special diet.
Or if you have an individual intolerance to any of the products listed above. In this case, naturally, you do not need to consume them.
Benefits of the Mediterranean Diet
This diet has many advantages.
1. The main thing is its safety for health (taking into account the above situations) and benefits for the body.
2. Also, the pluses, of course, include variety. The abundance of dishes allowed with the Mediterranean diet will obviously not bore you.
3. This diet reduces the risk of cancer by 24% and cardiovascular disease by 33%.
4. Of course, another major plus is that such a diet allows you to develop a habit of healthy eating, which is a very important factor in maintaining not only a good figure for many years, but also health in general.
Disadvantages of the Mediterranean diet
If we talk about the shortcomings, there are no serious comments about why it is not worth losing weight in this way. But, if you dig deeper, you can pay attention to the fact that this food system is not suitable for those who want to lose weight very quickly, because the extra pounds will not go away instantly. But you are losing weight efficiently and probably for a long time. It’s up to you to choose what is your priority.
Of course, when switching to the Mediterranean diet, it can be difficult for you to say no to your favorite foods and get on with the right diet. But, again, if you compare the Mediterranean with many other systems, its rules are much more loyal.
Re-implementing the Mediterranean diet
With regard to re-dieting, as noted above, it is desirable that it becomes a way of life, and not a temporary hobby. Many doctors and scientists recommend making friends with her once and for all!