Mediterranean diet

• The essence and characteristics of the Mediterranean style of nutrition: reviews and recommendations of doctors
• Mediterranean diet: menu for 5 days and for a week
• Mediterranean diet "3 soups"
• Mediterranean diet for weight loss: reviews and results

The Mediterranean diet in the strict sense of the word is not a diet at all, because it is based on the traditional diet of Mediterranean people. But due to its peculiarities this kitchen can serve as an excellent way to correct a figure or keep it in the norm for a long time.

The essence and features of the Mediterranean style of nutrition: reviews and recommendations of doctors ^

The benefits of the Mediterranean style of nutrition are well indicated by the statistically confirmed low mortality rate in Italy, Spain and southern France. In addition, the Mediterranean diet has another positive effect on the human body:

• saturates it with antioxidants;
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• prevents cardiovascular diseases;
• reduces the risk of developing breast and rectal cancer, as well as diabetes mellitus;
• normalizes blood pressure;
• prevents the development of Alzheimer's disease;
• reduces the risk of developing chronic bronchial diseases and emphysema;
• improves the quality of life in general.

The basic concept of the Mediterranean style of eating is to eat more fresh fruit and vegetables red, orange and dark green. Another requirement of this slimming program is to consume fish and seafood more often, rich in omega-3 and omega-6 fatty acids. This feature of the food of the inhabitants of the Mediterranean led to the fact that it is sometimes also called the diet of Aphrodite, the goddess of love and beauty

. The general principles of the Mediterranean weight loss program are as follows:

• eat dishes with a combination of carbohydrates and meat;
• actively use olive oil in food;
• include as much as possible in the diet of fresh vegetables, fruits and legumes;
• drink a glass of red wine at the main meal;
• use honey instead of sugar;
• drink more water - at least 6 glasses per day.

The usual nutrition system for the inhabitants of the Mediterranean prescribes to eat 4 to 5 times a day. But there are several options for this method of losing weight, for example, the Mediterranean diet for diabetics, which is a variant of curative and preventive nutrition.

As you know, people with diabetes need to eat according to the following scheme - one serious meal and frequent snacks throughout the day. For them, very opportunely will have a Mediterranean diet without breakfast, in which the main load is laid for lunch, and in the morning it was suggested to drink only a cup of black coffee.

What foods can I use to make a diet for this method of losing weight?

For daily use - products containing starch, fiber, protein, vitamins C and Group B, minerals, phosphorus:

• olive oil;
• cereals: cereals, bread, rice, corn;
• potatoes;
• beans, peas, lupins;
• fruits and vegetables;
• cheese, milk;
• aromatic herbs: thyme, basil, garlic, oregano;
• red wine.

Cereals are eaten for breakfast, usually vegetables, pasta, noodles, rice are served for lunch. Supper should consist of proteins and vegetables. Be sure to drink a glass of wine a day. Fruits are eaten for dessert( at least three servings per day), while figs, grapes, bananas and fruit juices minimize . Among dairy products, skim milk and yogurt should be preferred. The consumption of cheese should also be moderate.

For consumption 1 - 3 times a week, animal proteins and minerals are used:

• meat( mostly white);
• sea fish - sardines, anchovies, mackerel, herring, scallops;
• seafood - squid, lobster, scallops, mussels;
• eggs.

Fish should be eaten at least twice a week - it is cooked on the grill, boiled or stewed. Preference is given to lean meat without preservatives. Occasionally, honey and sweets are allowed.

The style of eating the inhabitants of the Mediterranean has long enjoyed great attention from scientists and doctors. It is impossible to overestimate its value for the heart - such a nutrition program is often used for treatment and prophylactic nutrition of people with diseases of the cardiovascular system.

Studies have also shown that women who adhere to such a menu before pregnancy, rarely give birth to children with congenital pathologies. Such a system of nutrition is also useful for pregnant women. Experimental studies have shown that the use of the Mediterranean diet during pregnancy reduced the risk of developing a future child with asthma and allergies. It should be noted that such a slimming program is welcomed not only for women, but also for men.

Mediterranean diet: a menu for 5 days and for a week ^

The Aphrodite diet has several varieties, which differ not only in the composition of dishes, but also in their duration.

Mediterranean diet menu for 5 days

Day 1:

• breakfast - muesli with fruit;
• second breakfast - banana yogurt;
• lunch - baked vegetables( eggplant, zucchini, red and green peppers);
• snack - fruit salad( grapes, kiwi), seasoned with lemon juice;
• dinner - tomatoes with mozzarella cheese.

Day 2:

• breakfast - bread with dzadziki sauce( cucumber, low-fat cottage cheese, onion, garlic, mineral water), 2 tomatoes;
• second breakfast - a slice of crispy bread with mozzarella cheese, a slice of tomato;
• dinner - lamb meat on skewers with vegetables and rice;
• afternoon snack - boiled rice with grapefruit;
• dinner - papaya, stuffed with its own flesh, cheese with nuts, a slice of white bread.

Day 3:

• breakfast - fruit( 0.5 papaya, 100 g melon, 100 g pineapple, 1 banana), fruit tea;
• second breakfast - a sandwich with ham, a slice of crispy loaf with 1 tsp.low-fat butter;
• dinner - vegetable stew, seasoned with nutmeg and mozzarella cheese;
• afternoon snack - a honey drink( carrot, artichoke juice, seasoned with lemon, with 1 tsp honey and 1-2 tsp olive oil);
• dinner - a toast with cheese, shrimp.

Day 4:

• breakfast - a ham sandwich seasoned with low-fat yogurt, lemon juice, pepper, tomato juice( 150 ml);
• second breakfast - sweet cheese with pieces of pineapple;
• dinner - fried in oil lamb meat with pasta, zucchini and tomatoes;
• snack - sandwich with salami, lettuce leaf, sweet pepper;
• dinner - salad of tomato, radish, leek, sweet pepper, marinated cucumber, stuffed with olives. Season with wine vinegar and olive oil. A piece of bread.

Day 5:

• breakfast - a sandwich with cheese, 200 g melon, half a cup of carrot juice, 1 tsp.wheat germ;
• second breakfast - salad with tomato and mozzarella cheese;
• lunch - salmon with sauce of sour cream and greens, rice;
• snack - fruit salad from 1 orange, 30 grams of grapes, 1 kiwi with lemon juice;
• dinner - tomato soup with fried bread and green onions.

This diet program is very nutritious, tasty, perfectly tolerated.

Bright taste sensations and an excellent result for the figure you will get and from the method of weight loss, designed for 7 days.

Menu of the Mediterranean diet for a week( by days)

1st:

• breakfast - muesli or whole grain cereal with natural yoghurt( 150-200 g), apple, juice;
• lunch - baked vegetables( 100 g) with herbs, sea fish( 150 g), a glass of red dry wine;
• dinner - vegetable salad( 300 g), 2 slices of low-fat cheese, green tea.

2nd:

• breakfast - porridge on milk( 100-150 g), a slice of whole grain bread with cheese, green tea;
• lunch - tomato salad and eggs with olive oil, boiled rice( 100 g), a glass of red wine;
• dinner - baked fish( 250 g) sprinkled with herbs, green tea.

3rd:

• breakfast - fruit salad( 150 g) with low-fat kefir or natural yogurt, a glass of juice;
• lunch - vegetable salad( 100 g), wheat paste( 100 g) with seafood( 100 g), dressed with olive oil, a glass of wine;
• dinner - lean meat steamed or baked( 250 g) with olives or black olives, green tea.

4th:

• breakfast - a sandwich with slices of lean meat( 50-60 g), vegetable salad with olive oil, green tea;
• dinner - salad with kelp( 100 g), baked squid carcass( 200 g), a glass of wine;
• dinner - steamed rice with spices( 200 g), green tea.

5th:

• breakfast - 2 eggs omelet with tomato, olives and greens, green or herbal tea;
• lunch - wheat paste( 100 g) with slices of low-fat cheese, a glass of wine;
• dinner - lentils( 100 g), stewed vegetables( 100 g), green tea.

6th:

• breakfast - oat flakes on milk or juice( 150 g), orange or grapefruit, juice;
• lunch - vegetable soup( 200 g), seafood salad( 100 g), a glass of wine;
• dinner - steamed fish, steamed( 200 g), vegetable salad( 100 g), green tea.

7th:

• breakfast - 2 hard-boiled eggs, a slice of grain bread with cheese, green tea;
• lunch - vegetable salad with garlic and herbs( 200 g), boiled rice( 100 g);
• dinner - stewed vegetables( 100 g) with chunks of baked chicken meat( 100 g), green tea.

It is allowed on this diet one snack from a glass of low-fat milk or kefir, natural yoghurt or one fruit. You can eat a handful of nuts.

Mediterranean diet ^ " 3 soups "

Very interesting and popular is the Mediterranean method "3 soups", designed for three weeks. Her menu includes three versions of dietary soups - gazpacho, pesto and minestrone, which are consumed for lunch and dinner, without repeating in one day.

Here are the soup recipes for the "3 soup" diet:

Gaspacho

• Ingredients: 500 grams of tomatoes, 1 cucumber, 1 sweet green pepper, onion, 3-4 cloves of garlic, 1/8 l.olive oil, 2-3 liters.wine vinegar, a pinch of salt.
• Preparation: vegetables are cleaned, corn is removed, cut into pieces. Grind onion and garlic. All are put in the bowl of the blender and processed until a homogeneous mass is obtained. Add the oil and vinegar.

Pesto

Ingredients: 250 g daikon, 250 g carrots, 2 onions,?leeks, 200 g celery, 2 tablespoons vegetable or chicken broth, olive oil, spices.

• For garnish: 120 grams of sliced ​​zucchini, 60 grams of tomatoes, 120 g of string beans.
• For sauce: 50 g pine nuts, 50 grams of basil leaves, 50 g of olive oil, 20 g of chopped garlic, 100 g of grated Pamerzan.
• Preparation: all the cut ingredients for the sauce are beaten in a blender until a homogeneous mixture is obtained. Broth is brought to a boil, put the cut vegetables into it and cook until ready. The garnish is prepared in a double boiler. Before the reception in a bowl of broth, put the vegetables for a side dish and pour with sauce.

Minestrone

• Ingredients: 1 bulb onion, 2 celery stalks, 2 carrots, 4 tomatoes, cabbage quarter, 2 potatoes, 2 squashes, 2 eggplants, 85 g of green peas, 100 spinach, 2 cloves of garlic, 2 sprigs of basil orcumin, 6 liters.olive oil, 2 liters of vegetable or beef broth, 2 chili peppers, a pinch of salt.
• Preparation: oil is heated in a saucepan, fry carrots, onions, cabbage, celery. Add vegetables and spices. The pan is covered with a lid and cooked for 50 minutes, adding the broth.

In addition to soups, it is allowed to pamper yourself with fat-free cottage cheese, lean meat, nuts . In the first week, soups are cooked on vegetable broth, in the next two they cook dinner on chicken, dinner - on vegetable broth. It is necessary to observe also a plentiful drinking regimen( not less than 2 liters of liquids a day), and to reduce salty, sweet and flour to a minimum.

Mediterranean diet for weight loss: reviews and results ^

The Mediterranean diet will work more efficiently if properly prepared for it. The preparatory stage will be three unloading days, which precede the beginning of the diet program. Each unloading day should be based on one product, and its daily calorific value can not exceed 700-800 kcal. The first day is usually made with dairy - vegetable, the second - rice, the third - cabbage.

Reviews about the Mediterranean diet are extremely positive. The first results are visible after a week - another and are expressed in improving the overall well-being and tightness of the forms. The achieved effect must be maintained by increasing physical activity and continuing proper nutrition.

This method of weight loss helps to maintain weight in the norm for many celebrities, for example, Penelope Cruz. Of course, for her it's not even a weight loss program, but a food style that is common in Spain, but there are certain limitations in it, too. The recipe for a Mediterranean diet from Penelope Cruz is simple - at lunch she eats vegetable soup + paella + a glass of wine, and feels quite hearty. At breakfast, Penelope uses cereal, for dinner allows himself protein food.

It is known that prefer the Mediterranean diet of Aphrodite is also Monica Bellucci, Cindy Crawford and Britney Spears.
It is recommended to watch a cognitive video about the benefits of Omega-3( fish oil) for the heart, joints, nervous system and brain.