The Mediterranean diet is one of the healthiest and most rational eating systems. It is a collection of eating habits that activate the metabolism, help the body to function properly and gradually get rid of extra pounds. With this diet, you will not lose 5 kg in a week, but fast pace should not be the goal, otherwise you can easily harm the body. At some point, there will be a failure, a stoppage of metabolism - and you will gain more weight than you planned to lose.
The main 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 plenty of water: 6-8 glasses a day. And do not forget 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, eggplant, 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, oatmeal, brown rice, corn, buckwheat, whole grain bread, durum wheat pasta;
- Fish and seafood:salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams;
- bird:chicken, duck, turkey;
- Dairy products:cheese, low-fat cottage cheese, Greek yogurt;
- Herbs and spices:garlic, basil, mint, rosemary, sage, cinnamon, turmeric, black pepper;
- Healthy fats: unrefined olive oil, olives, avocado;
- Red wine:cup once a week.
When planning your diet, you should observe the following proportions:
- 60% carbohydrates;
- 30% fat;
- 10% protein.
What you can not eat on the Mediterranean diet - forbidden foods
Another plus of the diet: it is not forbidden to eat foods other than those to which an allergic reaction is possible. But to achieve results, you must reduce or eliminate the consumption of chemical compounds: sugar, wheat flour, processed foods, refined oil, alcohol, soda, fast food, chocolate, ice cream, sausages, candy 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:roast meat, salad, grapefruit;
Breakfast:Fruit Salad;
Dinner:whole wheat bread, cheese with nuts, orange.
Tuesday
Breakfast:Muesli with berries and Greek yogurt;
Dinner:100 grams of baked fish, durum wheat pasta;
Breakfast:cottage cheese casserole, tea;
Dinner:fish cutlets, buckwheat salad, tomatoes and herbs, a glass of dry red wine.
Wednesday
Breakfast:cottage cheese casserole with berries and coffee;
Dinner:seafood soup, a few slices of whole wheat bread;
Breakfast:fruit salad with Greek yogurt;
Dinner:roast turkey with vegetable stew.
Thursday
Breakfast:omelette with vegetables, tomatoes and olives;
Dinner:baked fish and bulgur with green peas;
Breakfast: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;
Breakfast:bran bread sandwich with cottage cheese, tea without sugar;
Dinner:baked white fish with tomatoes, stewed zucchini with carrots.
Saturday
Breakfast:millet porridge with diluted milk with pumpkin and raisins, apple;
Dinner:vegetable soup, stewed eggplants with garlic and herbs;
Dinner:baked white fish with tomatoes, stewed zucchini with carrots.
Sunday
Breakfast:two-egg omelet with black pepper;
Dinner:baked white fish with tomatoes, 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 this very diet teaches you to eat healthy without crashes and worries that your favorite foods are forbidden. This eating pattern becomes a way of life, metabolic problems are leveled off and the weight reaches the desired level.
If you like sweets or foods that are difficult to give up, eliminate them gradually. Every morning after breakfast we drank tea with sweets - do this every other day, eating no more than two sweets. Then have morning tea parties twice a week and clean up completely. You will reduce the daily dose of sugar, the desire to click will disappear and the body will perceive the situation without stress.
The diet has many advantages: it includes a large amount of fresh fruit, fish, 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. Dieters are less likely to suffer from obesity, high blood pressure and diabetes. The risk of Alzheimer's disease also decreases. The strong healing effect is explained by the presence of a large number of healthy foods in the diet: fresh fruits and vegetables, fish and seafood, butter and nuts, 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 to prevent hypertension, atherosclerosis, reduce bad cholesterol and increase good cholesterol, prevent excessive blood clots as well as the development of atherosclerosis, improve blood circulation and strengthen blood vessels. Dietary fiber in the composition regulates blood sugar levels. In addition: the functioning of the thyroid gland and metabolic processes are improved.