The Mediterranean diet is one of the healthiest and most rational nutrition systems. It is a set of eating habits that activate the metabolism, help the body to function properly and gradually get rid of extra kilos. With this diet you will not lose 5 kg in a week, but the fast pace should not be the goal, otherwise you can easily harm the body. At some point, there will be a breakdown, a setback in metabolism, and you will gain more kilograms than you planned to lose.
The basic rules of the Mediterranean diet: eat healthy foods, eat in small portions. The diet is based on plant foods rich in fiber and protein. It is important to drink a lot of water: 6-8 glasses a day. And be sure to exercise - this is an important component of the diet.
Mediterranean diet: what you can eat - allowed foods
Products that make up the diet:
- Fresh vegetables:tomatoes, cucumbers, broccoli, cauliflower, zucchini, eggplants, spinach, onions, potatoes, carrots;
- Fruits and berries:seasonal;
- Nuts and seeds:almonds, walnuts, hazelnuts, cashews, pumpkin and sunflower seeds;
- Legumes and cereals:beans, peas, lentils, chickpeas, oats, brown rice, corn, buckwheat, whole wheat bread, durum wheat pasta;
- Fish and shellfish:salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels;
- Bird:chicken, duck, turkey;
- Dairy products:cheese, low-fat cottage cheese, Greek yogurt;
- Herbs and spices:garlic, basil, mint, rosemary, sage, cinnamon, turmeric, pepper;
- Healthy fats:unrefined olive oil, olives, avocados;
- Red wine:a glass once a week.
When planning your diet, you must observe the following proportions:
- 60% carbohydrates;
- 30% fat;
- 10% proteins.
What you can't eat in the Mediterranean diet: prohibited foods
Another advantage of the diet: it is not prohibited to eat foods other than those to which an allergic reaction is possible. But to achieve results it is necessary to reduce or eliminate the consumption of chemical compounds: sugar, wheat flour, processed foods, refined oils, alcohol, soft drinks, fast food, chocolate, ice cream, sausages, sweet bars, desserts, etc.
Red meat is allowed up to four times a month, eggs - up to four times a week.
Mediterranean diet menu for 7 days
Monday
Breakfast:slice of whole wheat bread, tomatoes, mozzarella;
Dinner:baked meat, salad, grapefruit;
Sandwich:fruit salad;
Dinner:whole wheat bread, cheese with walnuts, orange.
Tuesday
Breakfast:muesli with red fruits and Greek yogurt;
Dinner:100 grams of baked fish, durum wheat pasta;
Sandwich:cottage cheese casserole, tea;
Dinner:fish cutlets, buckwheat, tomato and herb salad, a glass of dry red wine.
Wednesday
Breakfast:cottage cheese casserole with berries and coffee;
Dinner:seafood soup, a couple of slices of whole wheat bread;
Sandwich:fruit salad with Greek yogurt;
Dinner:Baked turkey with vegetable stew.
Thursday
Breakfast:omelet with vegetables, tomatoes and olives;
Dinner:baked fish and bulgur with peas;
Sandwich:yogurt or a few pieces of dried apricots;
Dinner:a glass of kefir and a casserole of low-fat cottage cheese.
Friday
Breakfast:millet porridge with vegetable milk with pumpkin and raisins, apple;
Dinner:vegetable soup, stewed eggplants with garlic and herbs;
Sandwich:bran bread sandwich with cottage cheese, unsweetened tea;
Dinner:Baked white fish with tomato, stewed zucchini with carrot.
Saturday
Breakfast:millet porridge with milk diluted with pumpkin and raisins, apple;
Dinner:vegetable soup, stewed eggplants with garlic and herbs;
Dinner:Baked white fish with tomato, stewed zucchini with carrot.
Sunday
Breakfast:two-egg omelet with bell pepper;
Dinner:baked white fish with tomato, stewed zucchini with carrots;
Dinner:a glass of kefir, cottage cheese with honey.
Contraindications
There are no serious contraindications, except for individual intolerance to the products. The diet contains the necessary healthy substances that ensure the proper functioning of the body.
Pros and cons of the Mediterranean diet
A fact that many consider a disadvantage: slow weight loss. But it is precisely this diet that teaches you how to eat healthy without collapses and worries that your favorite foods are prohibited. This eating pattern becomes a way of life, metabolic problems level out and weight reaches the desired level.
If you like sweets or foods that you find difficult to give up, eliminate them little by little. Every morning after breakfast we drank tea with sweets; Do this every other day, eating no more than two sweets. Next, host morning tea parties twice a week and clean up completely. You will reduce the daily dose of sugar, the urge to snack will disappear and the body will perceive the situation without stress.
The diet has many advantages: it consists of a large amount of fresh fruits, fish and olive oil, which, in combination with an active lifestyle, have a positive effect on health.
Research shows that this type of diet reduces the risk of heart disease and cancer. Adherents of the diet are less likely to suffer from excess weight, high blood pressure and diabetes. It also reduces the risk of suffering from Alzheimer's disease. The strong medicinal effect is explained by the presence in the diet of a large amount of healthy foods: fresh fruits and vegetables, fish and seafood, butter and nuts, and a small amount of red wine.
If a person losing weight follows the rules and proportions, the diet becomes beneficial for the heart and blood vessels. This helps prevent hypertension, atherosclerosis, reduce bad cholesterol and increase good cholesterol, prevent excessive formation of blood clots, as well as the development of atherosclerosis, improve blood circulation and strengthen blood vessels. The dietary fiber in its composition regulates blood sugar levels. Additionally: improves the functioning of the thyroid gland and metabolic processes.