The eating habits of people from different parts of the globe have been studied for thousands of years. In the course of research it turned out that those who live near the Mediterranean are distinguished by the most good health.
Proper nutrition and an active lifestyle leads to the fact that a person is less likely to encounter infectious and viral diseases, problems of excess weight. The Mediterranean diet is a principle of life, a new system of healthy nutrition that enriches the body with important useful substances, accelerates metabolism and prevents the formation of subcutaneous fat.
The main benefits of the Mediterranean diet
In search of the best remedy for weight loss, a person tries different methods. Some arrange for themselves "hungry unloading", others even resort to the use of fat-burning teas and pills. All these methods give only a temporary effect and leave a negative "mark" on health. With the Mediterranean diet, everything is completely different. This principle of nutrition is designed in such a way as to stimulate digestion and accelerate metabolism, give the body only those foods that will be useful to it.
Main advantages
1. The range of products acceptable for consumption is very wide, which allows the body to receive all kinds of micro and macro elements to maintain overall health and strong immunity.
2. The blood cholesterol level decreases, blood pressure normalizes.
3. Over time, sleep problems are sold, a person becomes more stress-resistant.
4. The risk of developing cancer diseases is reduced.
5. The immune system is strengthened, the body becomes more resistant to viral infections.
Of course, one of the main benefits of the Mediterranean diet - This is a gradual weight loss, due to the maintenance of a healthy lifestyle. Extra pounds gradually disappear, while activating a better metabolism.
Allowed and prohibited foods for the Mediterranean diet
In order to formulate the daily menu as correctly as possible and take the first step towards a healthy diet, you need to know which foods are allowed and which ones are not.
Products that the Mediterranean Diet Permits
1. Fresh vegetables and fruits, especially seasonal. They are recommended to be consumed raw to get maximum vitamins and minerals. You can not eat grapes in large quantities, it is characterized by high energy value. The permissible amount per day is 150 grams.
2. Any grains, except instant cereals and oatmeal.
3. Very useful fish, especially low-fat marine varieties. The main thing is to buy it not frozen, but fresh.
4. Every day you need to consume 50 grams of extra virgin olive oil.
5. Green tea and coffee (only natural).
6. Any dairy products of low fat content.
Taboo Products
1. Any bread, as it contains artificial yeast, sugar.
2. It is strictly forbidden to eat any meat.
3. It is necessary to exclude from the diet all processed foods and canned goods.
4. Any sauces, ketchups and mayonnaises bought in the store are “empty” calories that are completely unnecessary for the body. If desired, the sauce can be prepared at home independently from natural ingredients.
5. Strong alcoholic drinks, beer is also prohibited (there is yeast in the composition).
6. Confectionery - any, including chocolate.
Mediterranean diet: sample menu for the week
Initially, it will be difficult to determine a diet for yourself, to compile it correctly. To make it easier, you can use the presented balanced menu for 7 days. At the end of the diet (per week) 2-3 kg are left, which then do not return back.
Day 1
1. Morning. One green apple, 100 grams of granola (they can be diluted with natural yogurt without sweeteners).
2. Day. Bake 100 grams of boiled fish and the same amount of vegetables (except potatoes) in the oven with olive oil.
3. The evening. 300 grams of salad of their seasonal vegetables and green tea, always without sugar.
Day 2
1. Morning. 100 grams of boiled buckwheat in milk, a glass of freshly squeezed juice.
2. Lunch. 100 grams of rice and fillet of sea fish (boiled).
3. Dinner. A glass of dry red wine, fish baked in the oven, sprinkled with fresh herbs.
Day 3
1. Morning. 150 grams of fresh fruit salad, green tea.
2. Lunch. Homemade pasta with seafood - a total portion of 150 grams.
3. The evening. 150 grams of steam fish sprinkled with herbs.
Day 4
1. Morning. 150 grams of tomato salad, a little grated cheese is added there. Everything is seasoned with fresh herbs and olive oil.
2. Lunch. Baked squid carcass, 100 grams of seaweed.
3. The evening. Stewed rice with herbs and spices - a portion of 100 grams, a glass of red wine (dry only).
Day 5
1. Morning. Omelet with tomatoes in olive oil, sprinkled with herbs - 100 grams.
2. Lunch. Seafood pasta, several slices of hard cheese.
3. Dinner. Stewed vegetables with boiled lentils - a total portion of not more than 150 grams. Drink green tea without sugar.
Day 6
1. Morning. Buckwheat, boiled in milk, one grapefruit.
2. Lunch. 200 ml of vegetable broth, after 30 minutes a little salad of seaweed.
3. The evening. Vegetable salad and a slice of sea fish (boiled) - a total portion of 150 grams, a glass of wine (dry red).
Day 7
1. Morning. Fruit salad and green tea.
2. Lunch. 2 boiled eggs, baked fillet of sea fish - 150 grams.
3. The evening. Stewed vegetables with brown rice, a dish sprinkled with arugula. Serving 150 grams.
The presented menu is full of vitamins, minerals and other useful micro and macro elements that positively affect the body. During the diet, a person will not feel discomfort and hunger, so the process of losing weight will be not only effective, but also as pleasant as possible.
Important points of human nutrition on the Mediterranean diet
Before embarking on a Mediterranean diet, you need to familiarize yourself with some of the important nuances that a healthy eating system implies.
1. If a person really wants to lose kilograms so that they do not return, you need to accustom yourself every day to devote time to sports. It is not necessary to attend gyms. It is enough in the morning and before going to bed to do exercises for 15 minutes. Physical activity activates the metabolic processes of the body, stimulates digestion.
2. We must not forget to maintain water balance. If there is not enough fluid in the body, the metabolism slows down dramatically, which impedes the process of losing weight. The optimal amount of water per day is 6 glasses, they need to be divided evenly for the whole day. You should also drink green tea regularly.
3. The Mediterranean diet allows you to drink alcohol, but if it is dry red wine. You can not abuse the drink. It is allowed 2 times a week for dinner to drink one glass. Other alcoholic beverages are prohibited.
4. You can not eat more than 4 eggs per week, as the diet limits the intake of protein.
5. Fruits, vegetables, dairy products every day should be present on the menu, albeit in small quantities.
6. If it’s hard for a person to do without meat, 100 grams of boiled chicken breast is allowed once a week.
7. The menu was presented for a week, however, if a person feels well, the diet is allowed to be extended for another period. Of course, it is preliminarily recommended to consult with your doctor, make sure that hemoglobin has not decreased.
Mediterranean diet - This is a healthy lifestyle that favorably affects the work of all body systems. Sleep problems disappear, a person becomes more stress-resistant, digestive processes improve. In addition, the Mediterranean diet has no contraindications. Testing yourself a weight loss system is allowed to absolutely everyone. An effective result will always please you, you will want to continue to keep your body in good shape. There is only one exception to the rule - the presence of individual intolerance to some products from the list of allowed. However, if desired, the menu adapts to itself, in order to avoid side effects.
