Mediterranean diet for weight loss

• 1 What is a Mediterranean diet and what does it include?
  • 1.1 What foods can I eat?
  • 1.2 What not to eat?
  • 1.3 The benefits of the Mediterranean diet
  • 1.4 Menu for the week
  • 1.5 Recipes for every day
• 2 Features of the Mediterranean diet for men
  • 2.1 Menu for the week
• 3 Slimming results

Средиземноморская диета – это особенный стиль питания, где
пересеклись национальные кухни многих стран. The basis of the diet
with this way of life should be seasonal fruits and vegetables,
а также рыба и мореproducts. In favor of efficiency
Mediterranean diet while losing weight says the fact that residents
This region has excellent health and longevity.
besides, among them it is very rare to meet people with
obesity. How to ensure stable weight loss, and what products
for this, you should include in your diet that complies with the principles
nutrition in the Mediterranean diet – tell about it
this article.

What is a Mediterranean diet and what does it include?

Принцип средиземноморской диеты,
allowing to achieve fast correct weight loss without harm for
health is the regular use of fresh fruits and vegetables,
рыбы, мяса, зелени и seafood. rules
Mediterranean diets are as follows:

• All foods included in the diet are minimal.
  heat treatment;
• most of the daily ration should be fresh
  vegetables;
• eat during the day often, but in small portions;
• в рационе должна присутствовать сезонная greenery;
• you can eat only white lean meat, pork completely
  exclude;
• pasta should be made from solid wheat
  varieties;
• for lunch or dinner it is allowed to drink no more than 2 glasses
  wine;
• dried fruits and nuts can be eaten no more than 1 time per week;
• in the diet must be fresh sea fish and
  seafood;
• salt should be limited, use more instead
  aromatic herbs and spices;
• during the day you should drink a lot of simple non-carbonated
  water.

The Mediterranean is a region that is rich in fruits, here
traditionally drink wine and eat fish. People stick to the most
simple rules of nutrition, preparing simple meals from fresh
products.

What foods can I eat?

The nutrition pyramid developed by nutritionists in the Mediterranean
A weight loss diet looks like this:

• lower base of the mediterranean diet
  составляют: овощи, фрукты, зерновые продукты, бобы,
  olive oil, herbs, herbs, spices;
• вторая ступень пирамиды состоит из: свежей
  fish and various seafood;
• третья ступень: сыры, йогурты, яйца, белое
  poultry meat;
• enclosing the pyramid of the Mediterranean
  диеты: нежирное красное мясо (телятина, говядина),
  употреблять которое можно не чаще одного раза in Week.

To adhere to the principles of such nutrition was easier, you can
draw up a menu for each day in advance, and strictly
to follow.

What can not eat?

The list of prohibited foods in the Mediterranean
a diet that slows down the process of losing weight, looks like this:

• fat meat;
• sweets and pastries;
• baking;
• fat;
• ice cream, candy;
• starchy vegetables.

The Mediterranean diet involves strict adherence to all
nutritional rules.

The benefits of the Mediterranean diet

Nutritionists claim that the Mediterranean diet to reduce
Cholesterol fits perfectly to everyone. This way of food –
a real find for diabetics who are constantly forced to
something to limit. This type of food is diverse,
It is not monotonous and does not bother in a few days.
Adhere to this method of losing weight can be infinite, not
while feeling deprived of various goodies.

What is the use of the Mediterranean diet for weight loss and
recovery of the whole body? Thanks to this style
Power can be:

• saturate your body with antioxidants;
• reduce the risk of diabetes, colorectal cancer and
  mammary glands;
• prevent cardiovascular diseases;
• normalize blood pressure;
• reduce the risk of developing chronic emphysema and
  bronchi;
• prevent the development of disease in the elderly
  Alzheimer’s;
• just significantly improve the quality of life.

Mediterranean diet has a beneficial effect on the state
human health.

Menu for the week

The Mediterranean diet in the conditions of Russia is quite real, so
as most of the necessary products for it can be bought in any
domestic store, or in the ordinary market. To
adhere to this style of food, you can use this
approximate menu for every day:

Monday:

• breakfast – fresh fruit and muesli;
• snack – yogurt with banana;
• lunch – grilled vegetables (tomatoes, zucchini, eggplants,
  Bell pepper);
• snack – fruit salad dressed with lemon juice;
• dinner – grilled fish hake with vegetables (tomatoes,
  брокколи, сладкий pepper).

Tuesday:

• rye loaf with mozzarella and tomato;
• a portion of vegetable salad with yogurt;
• roasted lamb meat and vegetables (sweet pepper,
  tomatoes, eggplant);
• grapefruit and boiled rice;
• Slice of rye bread, avocado, mozzarella and tomato.

Wednesday:

• fruit salad (apple, papaya, banana, orange) and
  yogurt;
• crispbread with ham and hard cheese, cucumber;
• portion of vegetable stew and baked pike perch;
• fruit juice;
• dressed with olive oil vegetable salad and boiled chicken
  breast

Thursday:

• bread with butter and ham, fresh fruit;
• Greek yogurt and banana;
• pasta with baked turkey meat and vegetable salad with
  arugula;
• mozzarella with rye bread;
• baked fish with vegetables – pike perch.

Friday:

• boiled eggs (2 pcs.), bread with ham and greens;
• homemade yogurt with berries;
• braised chicken and pasta, tomato juice;
• хлебец с моцареллой и arugula;
• grilled vegetables with lamb.

Saturday:

• muesli with yogurt and banana;
• ham and green sandwich;
• baked chicken and vegetable salad;
• banana;
• pasta with shrimps and squid.

Sunday:

• a portion of oatmeal with raisins and a glass of yogurt;
• grapefruit;
• rice with vegetables and baked veal in sweet and sour sauce;
• yogurt-filled fruit salad;
• baked fish stuffed with vegetables.

Представленное меню на неделю при средиземноморской диете
quite diverse, and the dishes are hearty and tasty.

Recipes for every day

There are some recipes of the Mediterranean diet adapted to
Russia, the use of which requires the most elementary
products. They not only provide weight loss, but also allow
feel healthy and full of energy man:

Gazpacho

Для приготовления блюда требуется:

• 0.5 kg. tomatoes;
• 1 Bulgarian pepper;
• 1 cucumber;
• bulb;
• several cloves of garlic;
• vinegar;
• olive oil;
• and salt.

All vegetables are peeled and diced, add chopped
garlic and onion, grind in a blender until mashed. To add
salt and vinegar, mix. Eat gazpacho cold.

Salad with cheese and vegetables

Для приготовления блюда требуется:

• Cherry tomatoes – 10 pcs .;
• Bulgarian pepper – 1 pc .;
• avocado – 1 pc .;
• peanuts – 30 g .;
• arugula – 50 g .;
• cheese – 40 g .;
• olive oil – 2 tbsp. l

Cut fresh cherry tomatoes, bell peppers, avocados,
add peanuts and arugula, grate hard cheese, fill
olive oil (you can add cheese for spice).

Paste

Для приготовления блюда требуется:

• pasta – 200 gr .;
• green peas – 0.5 cups;
• cheese – 200 g;
• pepper – 1 pc .;
• greenery;
• оливковое масло — 2 ч. l;
• lemon juice.

Boil the pasta, then cook the dressing – mix boiled
peas, grated cheese, herbs and pepper, add lemon juice and
olive oil, mix everything. Pour on top pasta dressing,
decorate with arugula.

Basmati salad

Для приготовления блюда требуется:

• tomato (dried) – 2 pcs .;
• basmati rice – 1 cup;
• Fet cheese – 60 g;
• peanuts – 2 tbsp. l;
• olive oil;
• mint;
• spice.

Boil basmati rice, then add to it in advance
steamed and chopped dried tomatoes, nuts, chopped
Feta pieces, spices and olive oil. Mix everything before
serve to decorate with mint leaves.

Fruit Smoothie

Размять в блендере 1 банан, горсть свежих ягод (1 стакан),
add 1 glass of fresh orange juice, beat on large
revs. Serve chilled, in a tall glass.

Features of the Mediterranean diet for men

This method of losing weight is great for men, because
includes meat dishes as well as dishes prepared from
seafood. Food on the Mediterranean diet is very satisfying, with
this is allowed to drink alcohol in the form of several glasses
the wine. If you follow the Mediterranean diet for a long time, you can’t
only lose weight, but also significantly reduce cholesterol, and
also adjust the digestive tract.

Menu for the week

The menu of the Mediterranean diet for the week for men with
losing weight:

Monday:

• sandwich with ham and hard cheese;
• запеченная говядина и салат из tomatoes;
• a glass of juice;
• baked salmon with cheese and vegetables (tomatoes, broccoli, sweet
  pepper).

Tuesday:

• avocado and ham sandwich;
• boiled rice and veal, grilled vegetables (sweet peppers, tomatoes,
  eggplant);
• йогурт и banana;
• baked fish with tomatoes.

Wednesday:

• отварные яйца и ветчина с сыром, greenery;
• baked fish with rice and vegetable salad (tomatoes, broccoli,
  Bell pepper);
• banana and berries;
• baked with cheese chicken.

Thursday:

• omelet with herbs and tomatoes;
• pasta with veal and vegetables (tomatoes, broccoli, sweet
  pepper);
• овощной салат с arugula;
• grilled lamb, vegetables and greens.

Friday:

• ham and cheese sandwich;
• boiled rice and baked fish with vegetables;
• горсть ягод и yogurt;
• veal in garlic sauce and rice.

Saturday:

• cereal with milk;
• gazpacho and grilled pikeperch;
• banana;
• отварной рис и запеченная куриная breast

Sunday:

• avocado and ham sandwich;
• baked lamb with cheese and vegetables;
• hard cheese sandwich;
• turkey in wine sauce with grilled vegetables and greens.

Slimming results

If you diligently follow the Mediterranean diet and follow
in advance of the menu, then soon you will notice
positive changes in shape. To many people practicing such
the way of feeding, it was possible to drop from 4 to 7 kg. in Week.
The result of the Mediterranean diet depends on the initial parameters.
losing weight

Photo Before and after weight loss: