How to lose weight on the Greek diet?

  • 1 Greek diet for weight loss
    • 1.1 Principles of nutrition
    • 1.2 Are there any contraindications?
    • 1.3 Menu for the week
  • 2 Results

Numerous studies have shown that residents of the Mediterranean
much less likely to suffer from obesity. The reason lies in the nutritional and
balanced nutrition. In an effort to lose a couple of extra
kilograms, you can try the Greek diet, which is not only
will help to effectively lose weight, but also to improve the body as a whole.
Delicious and varied Mediterranean dishes contribute to
cell rejuvenation, enrichment of the body with vitamins and minerals.
Рацион, богатый сложными углеводами (овощами и
fruit) speeds up metabolism, contributing to the burning of accumulated
fat deposits. Greek diet has conquered an army
fans due to the fact that eliminates starvation, strict
подсчет суточной калорийности,  а в ее меню допускается
the use of high-quality red wine.

Greek diet for weight loss

The Greek diet is primarily aimed at normalizing
work the gastrointestinal tract. Thanks to her, you can lose weight by 2
kg per week, improve metabolism, enrich the body with beneficial
vitamins and minerals. During its observance to starve completely
don’t have to. Dietary menu allows for the use of strong tea and
custard coffee and red wine (for women, 2 glasses a day,
for men 3). Number of meals and volume of servings
set individually, a strict framework is not provided.

Суть греческой диеты заключается в разделении продуктов
into 3 groups.
Products from group 1 are allowed to
daily use, from 2 groups no more than 1-4 times a week, 3
groups – once a month. Should be minimized, and preferably
do exclude from your menu sugar and salt. The daily ration should
consist of: 60% – complex carbohydrates, 30% – vegetable fats
(nuts, avocados, olive or vegetable oil), 10% –

Food included in group 1 (valid for
daily use):

  • Durum wheat pasta;
  • Rye and whole grain bread;
  • Legumes (peas, beans, lentils);
  • Dairy and dairy products;
  • Cereals (brown rice);
  • Fruits;
  • Vegetables;
  • Nuts, seeds;
  • Extra virgin olive oil;
  • Tea coffee;
  • Red wine.

Foods included in group 2 (allowed in
menu 1-4 times a week):

  • Fish and seafood (4 times a week);
  • Eggs (2-3 times a week);
  • Sweets and desserts, preferably bitter chocolate, honey (1
    once a week).

Food included in group 3 (not used
more often 1 time per month):

  • Meat (lean pork, veal, rabbit;
  • Bird (turkey, chicken).

 Products to exclude from your menu
with a Greek diet:

  • Sugar, salt;
  • White bread and bakery products from wheat;
  • Fatty, fried, smoked dishes;
  • Canned food;
  • Food from fast food;
  • Carbonated drinks;
  • Alcoholic beverages (with the exception of red wine).

Principles of nutrition

The ancient Greeks enjoyed the food daily
using wine, honey, olive oil, at the same time could boast
athletic figure. The menu of the Greek diet is recognized as the most
useful and enriched with vitamins. Studies have shown that
Mediterranean cuisine has a positive effect on the body, increasing
mental activity, improving cardiovascular performance
system, reducing the risk of diabetes. (Learn more about the Mediterranean
diet for weight loss and explore the menu for the week can be in the article :)

Principles of nutrition греческой диеты заключаются в обильном
breakfast, nutritious lunch and light dinner.
For breakfast
allowed to eat everything you want, including pasta, sweets. By
According to nutritionists, carbohydrates eaten for breakfast are easily digested
body and do not accumulate in the form of fat reserves. Dinner and supper
recognized to saturate the body with beneficial vitamins, microelements and
minerals, and therefore the meal should be rich in fresh, stewed,
boiled vegetables, supplemented with fish or seafood, less meat
or bird.

With the observance of the Greek diet should drink at least 8
glasses of purified water without gas per day. For lunch or dinner
допускается the use of high-quality red wine. Byказанная
daily rate – 3 glasses of wine for men and 2 for women.

Are there any contraindications?

Even if there are contraindications to certain products,
permissible in the Greek diet, they can be replaced by
discretion, preserving the basic principles of nutrition. The best time to
slimming in the Mediterranean cuisine – summer and early autumn, in season
ripening vegetables and fruits. Before you begin to observe the Greek
diet, it is necessary to consult a doctor.

Contraindications of the Greek diet:

  • Stomach ulcer;
  • Diseases of the duodenum and small intestine;
  • Kidney disease;
  • Intolerance to fish and seafood.

Menu for the week

Menu for the week для греческой диеты (завтрак, обед,
afternoon snack, dinner):


  • Omelette. Brewed coffee;
  • Seafood. Greek salad”;
  • Nuts;
  • Dolma with cilantro.


  • Pasta. Green tea;
  • Grilled fish with vegetables;
  • Grapefruit;
  • Moussaka with potatoes. Cheese. Olives.


  • Cottage cheese, seasoned with natural yogurt. Natural
  • Rabbit in a creamy sauce. Asparagus;
  • Kefir;
  • Stuffed zucchini.


  • Hard boiled egg. Toasts. Herbal tea;
  • Gefilte fish. Boiled potatoes. Cucumbers, tomatoes;
  • Berry juice;
  • Spinach and feta pie.


  • Muesli with honey. Dogrose decoction;
  • Steamed chicken cutlets. Stuffed Eggplant;
  • Candied fruit;
  • Rice with spinach and feta cheese in Greek.


  • Fruit salad. Tea;
  • Lightly salted salmon. Baked potato. White salad
  • Orange;
  • Cauliflower stewed with tomatoes and cinnamon.


  • Cottage cheese casserole. Natural coffee;
  • Ear with fish pieces;
  • Cranberry mousse;
  • Risotto with asparagus and green peas.


The Greek diet does not imply a clear time frame,
it can be observed throughout life, considering how
food culture. It is recommended to stick to the Greek diet
less than 1 week. For 7 days you can lose weight by 2 kilograms,
normalize metabolism, enrich the body with vitamins,
improve the condition of the skin, nails, hair.

Exit from the diet is safe for
To save weight on conquered
positions, it is better not to use high-calorie in your diet
the dishes. High-calorie food (pasta, bread, cereal) is recommended to eat
for breakfast, since all carbohydrates are digested before lunch and not
deposited in fat reserves.  Dinner and supper должны быть
light and nutritious, consisting of vegetables, fish, poultry.

results похудения на греческой диете:

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