Weight loss is often accompanied by health problems, hair loss, and skin deterioration. But not in this case. The Mediterranean diet can help with weight loss, rejuvenation, and overall health.
The essence of the Mediterranean diet
This is the only UNESCO-approved diet that is considered a truly safe system for weight loss. Rather, it is able to improve the general condition of the body, not against the guidelines of proper nutrition, but with its own way of writing a diet. The classic Mediterranean diet contains many foods that other weight loss systems prohibit.
The essence of the diet is the daily use of foods from the diet of the Mediterranean inhabitants. Fat and obese are rare among Spaniards, Italians, Libyans, Moroccans. Cancer and cardiovascular disease mortality rates are lower in these countries. They lead the way in the life expectancy of the local population.
What are the benefits of the Mediterranean diet?
This system was not invented by nutritionists or compiled in a laboratory, but developed somewhere over the centuries. The menu of the Mediterranean diet is free of artificial products, preservatives, semi-finished products, which already have a positive impact on human health.
Benefits of this diet:
- Prevents heart, vascular disease, lowers cholesterol, dissolves existing plaque, prevents the formation of blood clots, the development of atherosclerosis.
- Keep your mind clear and positively impact brain function. This diet can prevent Alzheimer's disease.
- Nutrition according to this system can prevent stomach, bowel and breast cancer.
- Lowers blood sugar levels, prevents the development of diabetes, and insulin resistance.
- Improve immunity and help the body recover faster after serious illness and long-term medication.
It is based on products that empower and positively affect the emotional context. It is believed that the Mediterranean miracle diet not only increases life expectancy but also affects quality. Only energetic, cheerful, positive people can live 100% of the day.
basic principles of nutrition
It's worth immediately debunking the myth that food is expensive under this system. The Mediterranean Clean Eating diet is based on a variety of products. Instead of just eating shrimp or delicious fish, you can always opt for a budget analog.
The basic principle:
- Without adequate fat intake, these are not fried sausages or patties in a pan. This is a useful extra virgin olive oil. You can safely water salads and other dishes without worrying about the calorie count in your daily diet.
- Lots of vegetables and fruits. The Mediterranean diet even allows grapes, bananas, which are prohibited by other systems. Every meal should include plant-based foods.
- dairy products. Of note are natural yogurt, curd, fermented baked milk. No need to use fermented dairy products with sugar, dyes, flavors in the ingredients. You can always add berries or honey if you want.
- fish and seafood. Like vegetables, this category is the foundation of the diet. These products should appear in the daily menu.
- white meat. You don't need to use it often, 3-4 times a week is enough, use it sparingly. In the center of chicken, rabbit, quail, you can sometimes have lamb.
- cereals. Brown rice, durum wheat pasta, and buckwheat may be present in the Mediterranean diet, and pearl barley is permitted. Beans are a must.
- red wine. You can drink up to two glasses a day, with lunch or dinner. It is important to choose natural wines that do not contain preservatives and excess sugar in the ingredients.
- Egg. Yes, but no more than once a day
- All kinds of natural flavors, all kinds of fresh and dried herbs are welcome. You can eat nuts and seeds.
- Bread and rye cakes are pastries made from whole wheat flour.
In a healthy Mediterranean diet, it's important not only to drink wine (as pleasant as it is), but also to drink clean water. A minimum of 1. 5 liters per day. Green tea, fresh berry natural fruit drink, lemonade are welcome. Just don't turn a healthy drink into a source of carbohydrates by adding sugar or honey. The taste buds need to be cleared.
Weight Loss Rate, Duration
The system does not promise to lose 15kg in one month or 40kg in six months. The Mediterranean (Mediterranean) diet provides gradual weight loss with no stress on the body. Using the right method, a person will lose 3-4 kg per month, but it all depends on the initial data.
If you eat Mediterranean diets for a long time, soon your old habits will be forgotten, other foods will replace your favorite dishes, and eating right will become a way of life. The Mediterranean diet is not time-limited and can be observed at any time, as the inhabitants of Morocco, Italy, Greece, Spain all eat it.
List of Prohibited Items
Weight loss diets in the Mediterranean diet can be constructed independently, and the following are only approximate menu options. The main thing is not to add contraband. This is especially true of refined sunflower oil, sugar, flavor blends with glutamic acid and other preservatives.
What not to diet:
- Sausages, hams, semi-finished products;
- Pure sugar, limited honey;
- Sweet drinks, candies, ready-made desserts;
- any pastry made with white flour;
- Lard, bacon, fatty meats and dairy products.
The easiest way to avoid dish mistakes is to cook your own. In cafes and restaurants, cheap oil is most often used instead of the freshest vegetables, poor quality meat and fish.
Mediterranean Diet for Weight Loss: Everyday Menu
Here's an example of how to eat on this system. You can then adjust the diet to your personal taste based on your work or study schedule. Also, instead of having to eat a different dish every day, make something for lunch or dinner.
The Mediterranean diet for weight loss involves minimal processed foods. Prolonged cooking, stewing, and marinating reduce nutrients. Simple cereals, soups, salads don't take much time to cook.
| on Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| breakfast | Avocado Toast with Mozzarella, Tomato, Tea | Cheese Casserole with Bananas, Tea | eggs, mozzarella, and crumbles 10 cherries | Cereal bread, cheese slices, 2 cucumbers | Brown Rice with Cheese and Herbs | Pasta with Shrimp and Cheese | Green Bean and Tomato Omelette |
| snack | orange | A glass of tomato juice | Yogurt Fruit Salad | soft tofu | Grape | Orange juice | a pineapple |
| dinner | Chicken Stew with Vegetables, a Large Bunch of Vegetables | Creamy Shrimp Soup | Vegetable Stew, Tomato Sauce | Mussel Cheese Soup | Fresh tomato gazpacho with a piece of grilled fish | Broccoli Soup with Fried Shrimp | brown rice, creamy squid, vegetable juice |
| afternoon tea | apple, cheese | vegetable smoothie | a cup of yogurt | Olive Vegetable Salad | 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 | Grilled Fish Rice, Vegetable Salad | Grilled Chicken, Carrot and Cheese Salad | Pasta with Green Beans, Mussels | Fish stew with tomatoes and vegetables | Pasta with Shrimp, Cherry Tomatoes and Cream |
Remember that all weight loss dishes are prepared with olive oil, it is also used to flavor salads, lemon juice can be added, various seasonings. 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 a second breakfast, which is also a snack.
Mediterranean Diet for Weight Loss: Everyday Menu
Many say the Mediterranean diet is very expensive and the quality of frozen seafood leaves a lot to be desired. It's also hard to find real olive oil. But in this case, other unrefined fats can be substituted. Good for flaxseed, walnut, hemp oil, from pumpkin seeds. You can use edible coconut oil in your diet.
Don't forget the Mediterranean diet (next week's menu) includes cooking sparingly. Oil can be consumed in any amount, but only for refueling. You can grease the product before grilling or in the oven. You can't fry with it, it's best to cook in a dry frying pan or lightly grease in the thinnest layer.
| on Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| breakfast | Zucchini Fritters with Garlic and Sour Cream Sauce | Raisin Casserole | Oatmeal with Nuts | Cheese sandwiches, boiled eggs, tea | Pumpkin Porridge Rice | Yogurt Cereal | fish sandwich |
| snack | banana | Grapefruit | Garnet | apple | vegetable salad | juice, eggs | pumpkin puree |
| dinner | Dashi with potatoes without any fish, rye bread | Stew, toast, a piece of boiled meat | Vegetable soup, a fish, a piece of bread | Pasta with cheese and squid, vegetables | Creamy Soup with Chicken and Vegetables, Tortillas | Cabbage Soup with Beans and Fish Soup | Bean stew with vegetables, lightly salted herring |
| afternoon tea | yogurt | Fruit and Milk Smoothie | apple cheese | fruit salad | Cucumber and Herb Smoothie | cheese with nuts | tomato juice |
| dinner | Greek Salad with Cheese and Olives | Fish cakes (steamed, grilled), coleslaw | Macaroni and Cheese, Carrot Salad with Nuts | Fish Stuffed Vegetables, Cucumber Salad with Sour Cream and Dill | Buckwheat with Chicken and Tomatoes | Creamy Chicken Stew, Coleslaw | Roasted vegetables, a pike |
Seafood is hardly on the Mediterranean diet menu here, but you can sometimes include them in the diet if you prefer. For example, add shrimp to a salad or enjoy a snack in a sea cocktail.
The Mediterranean Diet: Recipes on This Week's Menu
The diet menu above has a lot of interesting dishes and is quick and easy to make. They are perfect for breakfast, afternoon and dinner. This is the funniest recipe.
Chicken and Vegetable Cream Soup
In the Mediterranean diet, creamy soups are often on the menu for the week. They're good for the stomach, well-saturated, and easy to prepare. This is a basic recipe for vegetables.
raw material:
- 300 g chicken fillets;
- 300 g broccoli (you can cauliflower);
- 100 g carrots;
- 100 g onion;
- 200 g zucchini or squash;
- 150-200 ml cream;
- condiment.
cooking:
- Cut chicken into cubes, dip in 800ml boiling water, then add carrots and onions and cook for 10 minutes.
- Into the zucchini, another five minutes of broccoli, a pinch of salt. Cover and cook on low heat for 10 minutes.
- Grind chicken with vegetables and add spices to taste. Thin the soup with cream, bring to a boil again, and you're ready to serve!
In the winter, you can use a frozen vegetable mixture for soups like this. Also, there is no need to dilute the dish with cream, you can pour more water first.
Cheesy Squid Macaroni
This dish is on the menu above every day for weight loss on the Mediterranean diet. Buying squid at the store isn't a problem these days, but it's very easy and quick to prepare.
raw material:
- 1 squid;
- 200 g pasta;
- 150 ml 10% cream;
- 0. 5 tsp olive oil;
- 70 g cheese.
cooking:
- Cook the pasta according to the directions, but cook a minute less. Drain into colander.
- Heat a pan and lightly brush with oil.
- We cleaned the squid, removed the ridges, and cut into strips. Pour in and fry for a minute, making sure to stir with a spatula.
- Pour the cream over the squid, let it boil, start half the grated cheese, let it dissolve and add salt.
- We lay out the pasta, give it a quick stir, let the dish come to a boil and turn it off. Leave under the lid for ten minutes.
- Sprinkle with remaining cheese when serving.
Likewise, you can lose weight by cooking sauces with shrimp or other seafood. The only thing 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, especially in the summer. Fully meet dietary requirements.
raw material:
- 2 cucumbers;
- 2 tomatoes;
- 0. 5 red onions;
- 1 chilli;
- 15ml lemon juice;
- 1 pinch pepper;
- 100 g goat cheese;
- 2 tablespoons oil (olives);
- 10-12 olives.
cooking:
- Diced cucumber. Remove seeds from tomatoes and chop. Cut the red onion into very thin halves. Pour into salad bowl.
- Cut peppers into thin strips, dice feta, quarter olives, and add to the rest of the product.
- Mix lemon juice with oil and add salt and pepper. Pour over salad. Stir when serving.
You can add any veggies, replace regular tomatoes with cherry tomatoes, or replace olive oil with Greek yogurt. It's also a great sauce.
The Mediterranean Diet for Seniors
As already mentioned above, the Mediterranean diet can help prevent Alzheimer's disease. It has a positive effect on the brain and will be a savior for Alzheimer's. In addition, the nutrition of this system has a great influence on other internal organs, but in old age, it is recommended to abstain from alcohol, and at the same time change the composition of some dishes. Here's a sample menu for a week of Mediterranean meals for seniors. It meets all the requirements of an aging body.
| on Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| breakfast | Raisin Oatmeal | Cheesecake in the oven, fruit puree | Steamed Omelette with Green Beans | Millet Pumpkin Porridge | Pumpkin Pie, Sour Cream | Fish Fillet Omelet | fruit cheese |
| snack | pumpkin puree | orange | Apple juice | part of soft curd | vegetable salad | Peking Cabbage Salad with Olives, Lemons, Herbs | Salad with carrots and walnuts |
| dinner | Stews, minced fish steak | vegetable soup, a fish | Buckwheat Soup Without Potatoes | Chicken Soup, Brown Bread | Soup with rice and tomatoes, candied fruit | Cauliflower and Cheese Casserole | Cauliflower Soup, Bread |
| afternoon tea | cottage cheese | a cup of kefir | Banana Yogurt Smoothie | tomato juice | cottage cheese | Vegetable Smoothie with Leafy Greens | any fruit |
| dinner | Buckwheat with Fish Steak and Tomato Sauce | Fish stew with vegetables | vegetable salad, chicken chop | grilled fish, vegetable puree | Chicken Stew with Pasta | Fish jelly, 10 olives, 1 tomato | Chicken Chop, Brown Rice, Tomato Sauce |
Mediterranean Diet Reviews
First trial, female, 34 years old
The second year I've been on this diet, I'm used to it, I don't want red meat, I reject animal fats, but I add chia seeds to my main diet, and I use quinoa instead of rice. All the while, my weight has dropped from 82kg to 57kg. It is gradual, not all at once. I've noticed that the clothes have loosened up, the belly has gotten a lot smaller, and the scales are so satisfying to me.
Second trial, female, 25 years old
It all started weird for me, at first I saw a friend offer a menu for a week with weight loss recipes for the Mediterranean diet, and then I started digging into what kind of system it was. I immediately like that everything is simple, you don't have to do anything complicated, just for me. In general, we sat down with a friend and she supported me, but she was the first to drop out of the game. I started dieting for the fifth month, my health has improved significantly, I feel refreshed, I started sleeping well and lost 9kg. But the initial weight is small (67kg at 164cm).
Third trial, female, 47 years old
I've never had weight problems, but menopause came early. From the age of 44, my weight started to increase rapidly, and as a result, +20kg a year. The endocrinologist told me about the diet, and I liked the idea of the diet, but I made some adjustments for myself, for example, I refused to drink alcohol. I can't drink it, my body doesn't take it well, and I get heartburn often. But I allowed myself to drink pomegranate juice.
Fourth trial, female, 38 years old
I heard about the Mediterranean "miracle" diet from a doctor and decided to research it and switch to it without a hitch. I don't have a Monday, I don't have a schedule. I just gradually changed the usual food to systemic dishes. My goal is to improve health as there are many chronic diseases and genetic risks. At the same time, I lost 11kg.
Diet taboos
Despite high scores, awards, and a lot of positive feedback, the Mediterranean system has contraindications.
Who should not diet:
- In people with gastrointestinal disorders, the abundance of fiber can cause painful attacks;
- People with serious illness, surgery.
Also, do not follow this diet if you have an intolerance to fish or seafood. Anyone should assess ahead of time how close the diet is to whether it is possible to stick to this diet on the Mediterranean diet menu for long-term weight loss.