The Mediterranean diet is a special style of eating where the national cuisines of many countries intersect. The basis of the diet with this way of life should be seasonal fruits and vegetables, as well as fish and seafood. In favor of the effectiveness of the Mediterranean diet in losing weight is the fact that the inhabitants of this region are distinguished by excellent health and longevity, in addition, among them it is very rare to find obese people. How to ensure stable weight loss, and what products for this should be included in your diet, which corresponds to the principles of proper nutrition according to the Mediterranean diet - this article will tell about this.

What is the Mediterranean diet and what does it include?

The principle of the Mediterranean diet, which allows you to achieve fast, proper weight loss without harm to health, is the regular consumption of fresh fruits and vegetables, fish, meat, herbs and seafood. The rules of the Mediterranean diet are as follows:

• all products included in the diet are subjected to minimal heat treatment;
• Most of the daily diet should be fresh vegetables;
• you need to eat during the day often, but in small portions;
• seasonal greens should be present in the diet;
• you can eat only white lean meat, completely exclude pork;
• pasta must be made from durum wheat varieties;
• at lunch or dinner it is allowed to drink no more than 2 glasses of wine;
• dried fruits and nuts can be eaten no more than 1 time per week;
• the diet must contain fresh sea fish and seafood;
• salt should be limited, instead use more aromatic herbs and spices;
• During the day, you should drink plenty of plain non-carbonated water.

The Mediterranean is a region that is rich in fruit, traditionally drinking wine and eating fish. People adhere to the simplest rules of nutrition, preparing simple dishes from fresh products.

What foods can you eat?

The food pyramid developed by nutritionists for the Mediterranean diet, which provides weight loss, is as follows:

• The bottom line of the Mediterranean diet is: vegetables, fruits, grain products, beans, olive oil, herbs, herbs, spices;
• The second step of the pyramid consists of: fresh fish and various seafood;
• third stage: cheeses, yogurts, eggs, white poultry meat;
• The final stage of the pyramid of the Mediterranean diet: lean red meat (veal, beef), which can be consumed no more than once a week.

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

What can't be eaten?

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

• fat meat;
• sweets and confectionery;
• muffin;
• salo;
• ice cream, sweets;
• starchy vegetables.

The Mediterranean diet involves strict adherence to all nutritional rules.

Benefits of the Mediterranean Diet

Nutritionists say that the Mediterranean diet for lowering cholesterol is suitable for absolutely everyone. This way of eating is a real find for diabetics who are constantly forced to limit themselves in some way. This type of food is varied, it is not monotonous and does not bother you after a few days. You can adhere to this method of losing weight indefinitely, without feeling deprived of various goodies.

What are the benefits of the Mediterranean diet for weight loss and healing of the whole body? With this style of eating, you can:

• saturate your body with antioxidants;
• reduce the risk of diabetes, rectal and breast cancer;
• prevent cardiovascular diseases;
• normalize blood pressure;
• reduce the risk of developing chronic diseases of emphysema and bronchi;
• prevent the development of Alzheimer's disease in older people;
• simply improve the quality of life significantly.

The Mediterranean diet has a beneficial effect on human health.

Menu for the week

The Mediterranean diet in Russia is quite real, since most of the necessary products for it can be bought in any domestic store, or in the usual market. To adhere to this style of eating, you can use the following sample menu for every day:

Monday:

• breakfast - fresh fruit and muesli;
• snack - yogurt with banana;
• lunch - grilled vegetables (tomatoes, zucchini, eggplant, sweet peppers);
• snack - fruit salad seasoned with lemon juice;
• dinner - grilled hake fish with vegetables (tomatoes, broccoli, sweet peppers).

Tuesday:

• rye bread with mozzarella and tomato;
• a serving of vegetable salad with yogurt;
• skewered lamb meat and vegetables (bell peppers, 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;
• a portion of vegetable stew and baked pike perch;
• fruit juice;
• vegetable salad seasoned with olive oil 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;
• fish baked with vegetables - pike perch.

Friday:

• boiled eggs (2 pcs.), bread with ham and herbs;
• homemade yogurt with berries;
• stewed chicken and pasta, tomato juice;
• bread with mozzarella and arugula;
• grilled vegetables with lamb.

Saturday:

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

Sunday:

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

Shown menu for the week mediterranean diet Quite varied, and the dishes are hearty and tasty.

Recipes for every day

There are some recipes for the Mediterranean diet adapted to Russia, which require the most elementary products. They will not only ensure weight loss, but also allow you to feel healthy and full of energy as a person:

Gazpacho

Gazpacho

• 0.5 kg. tomatoes;
• 1 bell pepper;
• 1 cucumber;
• bulb;
• a few cloves of garlic;
• wine vinegar;
• olive oil;
• and salt.

Peel and cut all vegetables into cubes, add chopped garlic and onion, grind in a blender until puree. Add salt and vinegar, mix. Have gazpacho cold.

Salad with cheese and vegetables

Salad with cheese and vegetables

To prepare the dish you need:

• cherry tomatoes - 10 pcs.;
• bell pepper - 1 pc.;
• avocado - 1 pc.;
• peanuts - 30 gr.;
• arugula - 50 gr.;
• cheese - 40 gr.;
• olive oil - 2 tbsp. l.

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

Paste

Paste

To prepare the dish you need:

• pasta - 200 gr.;
• green peas - 0.5 cups;
• cheese - 200 gr.;
• pepper - 1 pc.;
• greens;
• olive oil - 2 tsp;
• lemon juice.

Boil the pasta, then prepare the dressing - mix boiled peas, grated cheese, greens and pepper, add lemon juice and olive oil, mix everything. Drizzle dressing over pasta, garnish with arugula.

Basmati salad

Basmati salad

To prepare the dish you need:

• tomato (dried) - 2 pcs.;
• basmati rice - 1 cup;
• feta cheese - 60 gr.;
• peanuts - 2 tbsp. l.;
• olive oil;
• mint;
• spices.

Boil basmati rice, then add pre-steamed and chopped sun-dried tomatoes, nuts, chopped feta cheese, spices and olive oil to it. Mix everything and garnish with mint leaves before serving.

fruit smoothie

fruit smoothie

Mash 1 banana in a blender, a handful of fresh berries (1 cup), add 1 cup of fresh orange juice, beat at high speed. Serve chilled in a tall glass.

Features of the Mediterranean diet for men

This weight loss method is great for men, as it includes meat dishes, as well as seafood dishes. Meals on the Mediterranean diet are very satisfying, while alcohol is allowed in the form of several glasses of wine. If you follow the Mediterranean diet for a long time, you can not only lose weight, but also significantly reduce cholesterol levels, as well as regulate the functioning of the gastrointestinal tract.

Menu for the week

Mediterranean diet menu for a week for men with weight loss:

Monday:

• sandwich with ham and hard cheese;
• baked beef and tomato salad;
• a glass of juice;
• baked salmon with cheese and vegetables (tomatoes, broccoli, sweet peppers).

Tuesday:

• boiled rice and veal, grilled vegetables (bell peppers, tomatoes, eggplant);
• yogurt and banana;
• baked fish with tomatoes.

Wednesday:

• boiled eggs and ham with cheese, greens;
• baked fish with rice and vegetable salad (tomatoes, broccoli, bell peppers);
• banana and berries;
• chicken baked with cheese.

Thursday:

• omelet with herbs and tomatoes;
• pasta with veal and vegetables (tomatoes, broccoli, sweet peppers);
• vegetable salad with arugula;
• grilled lamb, vegetables and herbs.

Friday:

• sandwich with ham and cheese;
• boiled rice and baked fish with vegetables;
• a handful of berries and yogurt;
• veal in garlic sauce and rice.

Saturday:

• muesli with milk;
• gazpacho and pike perch on the grill;
• banana;
• boiled rice and baked chicken breast.

Sunday:

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

Weight Loss Results

If you diligently follow the Mediterranean diet and follow a pre-compiled menu, then soon you will notice positive changes in the figure. Many people who practice this way of eating have managed to lose 4 to 7 kg. in Week. The result of the Mediterranean diet depends on the initial parameters of losing weight.

The Mediterranean diet is often cited as one of the healthiest diets in the world. It is approved by doctors and leading nutritionists of the world. WHO recommends it for the treatment and prevention of cardiovascular diseases. Ansel and Margaret Case first told the world about it back in the middle of the last century.

It is not a diet in the truest sense of the word. This is a set of products and a set of rules that are typical for the food habits and traditions of the inhabitants of Greece, Morocco, Italy, Spain, Portugal, Croatia, Cyprus. In 2010, this system was recognized by UNESCO as a cultural national heritage. Today, she often pursues slightly different goals - losing weight.

essence

The Mediterranean diet is a dietary style of the inhabitants of almost 16 countries living in the region of the same name. Its main principles:

• eat more fresh fruits and vegetables that are dark green, red and orange;
• focus on fish and seafood, which are rich in omega-3 and -6 fatty acids;
• combine carbohydrates with meat;
• actively use in dishes;
• eat legumes;
• drink red wine;
• replace sugar;
• drink at least 6 glasses of water a day.

It not only heals the ailments of the body, but also makes it slim. There is a legend that it was invented by Aphrodite herself - the goddess of love revered in these places.

Spanish cuisine. Meat is preferred to fish and seafood. The most popular dish is pork (beef) stewed in wine with spices. National cold soups are famous all over the world: for example, gazpacho.

Product Lists

To stick to this diet, you need to understand which foods you can eat daily, and which ones a little less often (only a few times a week and even a month). For clarity, you will need a food pyramid built specifically for this system.

Allowed

For daily use (underlying the food pyramid):

• peas, legumes, lupins;
• cereals: cereals, rice, bulgur, whole grain bread, corn, millet;
• red wine;
• pasta;
• vegetables;
• olive oil;
• nuts, seeds, dried fruits;
• cheeses, milk;
• herbs: thyme, garlic, basil, oregano;
• fruit.

Several times a week (located in the middle of the food pyramid):

• potato;
• seafood (squid, scallops, lobsters, mussels);
• meat (prefer white and lean);
• sea ​​fish (sardines, anchovies, herring, mackerel);
• sweets;
• eggs.

Forbidden

Red meat is at the top of the food pyramid, that is, it is subject to the strictest ban. Prohibited foods also include:

• alcohol (except red wine);
• fast foods;
• carbonated drinks;
• sugar;
• salt.

The Mediterranean diet is so useful for weight loss also because it suggests building a diet according to a certain scheme:

If you understand all these schemes, they turn out to be not so complicated, but they are 100% working.

Cypriot cuisine. Here they love to cook on the grill, like yogurt, garlic, various spicy spices (especially curry and ginger). The most popular product is hulumi cheese, which is used in desserts and as a separate dish (it is deep fried).

For the principles of the Mediterranean diet to work, you need to know the basic rules for its observance.

About foods and meals

1. Cereals are eaten for breakfast.
2. Vegetables, pasta, noodles, rice, a glass of wine for lunch.
3. Proteins and vegetables for dinner.
4. Fruit - for dessert (3 servings per day).
5. Minimize consumption of figs, grapes, bananas and fruit juices.
6. From dairy products, give preference to milk and yogurt (fat-free).
7. Cheese is introduced into the diet in moderation.
8. The fish is grilled, boiled or stewed twice a week.
9. The meat should be lean and without preservatives.
10. Honey and sweets are allowed once a week.

Many people ask if it is possible to introduce rolls into the Mediterranean diet: yes, this is not forbidden. However, you can eat them no more than 2 times a week.

About the method of losing weight

1. Keep an active lifestyle and play sports, as the diet requires the consumption of sufficient amounts of carbohydrates.
2. Set a clear daily routine: meals should be at the same time.
3. Drink more water.
4. Look for recipes adapted to Russia.
5. Always remember that this is a rather unusual diet. There is no specific timeline that promises the loss of so many kilograms. This is a nutrition system that produces results over time.

Since the Mediterranean diet has long been adapted to Russian conditions, it is usually not a problem to find the right recipes so as not to break loose and enjoy a varied menu.

Turkish cuisine. Minimal use of spices. They like to cook vegetables and meat on the grill. Here you can find many eggplant dishes and unique recipes for sweets and pastries.

Benefit and harm

Recent studies have shown that the Mediterranean diet reduces the risk of cancer and cardiovascular disease, diabetes, high blood pressure and obesity. All this is due to the abundant use of fresh vegetables, fruits, cereals and the minimum - meat, fish.

Scientists tried to isolate the individual components that give such a powerful medical effect. But systematic research led to the conclusion that this is impossible, since it is not decomposable, balanced and very harmonious system.

Advantages:

• Many products can be bought at the store or replaced with equivalent ones (tuna - pink salmon or salmon, avocado - pear, papaya - peach).
• Balanced diet.
• Preserves health and beauty, prolongs youth.
• Develops the habit of eating right, which in the future maintains normal weight.
• Many allowed products, which allows you to cook delicious dishes, different for every day.
• Adapted to the traditions of Russian cuisine: there are practically no products that are not familiar to our body.
• Minimal risk of breakdown.
• Doesn't make you hungry.
• The ability to combine with physical activity.

Flaws:

• You can’t lose weight quickly (for this there are absolutely).
• Will not save you from obesity.
• Difficult to tolerate sweet tooth.
• The dishes contain a lot of fiber, which can cause stomach upset.
• Contraindications: any problems with the gastrointestinal tract.
• Some products are too specific, hard to find, and quite expensive.

Italian food. Traditional dishes: pizza, lasagna, spaghetti, pasta.

Options

The Mediterranean food system is taken as the basis for many diets. Their goal is faster weight loss, since not everyone has the patience to wait for months until the waist decreases and the stomach goes away.

If you do not have time to wait, you can use these express options:

• on dry red wine - a glass a day;
• on cold-pressed olive oil - used for dressing all vegetable salads and for preparing fish and meat dishes;
• grain diet;
• fruit;
• vegetable;
• cheese - daily consumption of about 200 grams of various hard varieties;
• cheese with wine;
• on 3 soups: gazpacho, pesto, minestrone.

When choosing various options, it should be borne in mind that all of them will be deprived of the main advantage. We are talking about a balanced diet, since all of the above methods are based on the use of a particular product. And all mono-diets differ in a number of significant drawbacks.

Cuisine of Morocco. Harmoniously combines elements of Arabic, Burmese, African cuisines. The most popular dishes are: tajine (lamb meat stewed in a special way), jaya mahamarra (chicken meat with almonds and dressing), ksra cakes with spices.

sample menu

The menu of the Mediterranean diet is easy to compose, because the variety of dishes and allowed products allows you to cook real culinary delights. To make this task even easier, we offer you an approximate diet for a week.

You can repeat it with slight variations an unlimited number of times.

Greek cuisine. It is considered the basis of the Mediterranean food system. It is here that olive oil, homemade honey, home-grown vegetables and fruits are actively used. The Greeks produce more than 50 types of cheese - this is the pride of the locals. The most famous is feta cream cheese. Food in Greece is always colorful, tasty, light, seasoned with special Mediterranean spices.

Meal map

To comprehend the beauty of the Mediterranean food system, cook the national dishes of this region every day. We offer several popular recipes.

Soup gazpacho

Ingredients:

• 10 tomatoes;
• 4 bell peppers;
• 2 cloves of garlic;
• bulb;
• 3 slices of white stale bread;
• 50 ml of olive oil;
• 50 ml lemon juice;
• salt;
• basil.

Cooking:

1. Trim crusts from slices of bread. Cut into cubes, fry in a dry frying pan.
2. Peel the pepper, cut into strips.
3. Chop onion and garlic.
4. Put vegetables in a blender, add bread, lemon juice. Salt lightly. Whisk until puree.
5. Let it brew.
6. Cucumbers cut into small slices.
7. Add olive oil before serving, stir.
8. Pour the soup into bowls, sprinkle with chopped cucumber, fresh basil on top.

Minestrone soup

Ingredients:

• 250 gr green beans;
• vegetable marrow;
• 100 gr of celery root;
• bulb;
• bell pepper;
• 3 tomatoes;
• 120 gr pasta;
• 1 liter of vegetable broth;
• capsicum;
• Bay leaf;
• 10 g of a mixture of Provence herbs;
• salt pepper;
• 50 ml olive oil.

Cooking:

1. Chop all vegetables.
2. In a heavy bottomed saucepan, sauté the onion in the olive oil.
3. Add carrots and celery. Fry 5 min.
4. Do the same with pepper, after removing the seeds from it.
5. Add broth.
6. After boiling, lower the beans, zucchini, peeled tomatoes.
7. Boil 15 min.
8. Pour in herbs. Add a pod of hot pepper.
9. After boiling, lower the pasta.
10. Boil the soup until they are ready.
11. Remove saucepan from heat. Wrap in a towel for 15 minutes.

Pesto

Ingredients:

• 10 grams of salt;
• 10 gr ground black pepper;
• 4 cloves of garlic;
• 150 ml of olive oil;
• 300 gr of basil leaves;
• 150 gr parmesan;
• 100 gr pine nuts.

Cooking:

1. Grind the garlic in a blender.
2. Separately chop the basil leaves in it.
3. Combine basil, nuts, garlic in a blender. Salt, sprinkle with pepper. Finely grate the parmesan.
4. Chop it all up.
5. Pour in oil. Mix.

Lobio

Ingredients:

• 10 gr cilantro;
• 500 gr red beans;
• 100 gr walnuts;
• 3 onions;
• 2 tomatoes;
• 3 cloves of garlic;
• 20 gr hops-suneli;
• hot red pepper;
• salt;
• 50 ml of olive oil;
• black pepper.

Cooking:

1. Pour beans with cold water, leave to swell for 8 hours.
2. After that, boil it in 2 waters (the first drain after boiling) until soft. Mash some with a fork in a bowl.
3. Chop nuts.
4. Chop the onion, fry it.
5. Blanch and dice the tomatoes.
6. Chop cilantro.
7. Add tomatoes, hops-suneli, pepper to the onion. Simmer 5 min.
8. Pour beans, nuts, garlic, cilantro to them.
9. Salt and stir.
10. Keep on fire for another 10 minutes.
11. If the dish turns out to be dryish, pour in a little broth from under the beans.

Portuguese cuisine. Here, seafood and fish are used in huge quantities, they love vegetables - and the latter are served fresh and whole to the table. They are eaten for breakfast, lunch and dinner. Portuguese sweets with almonds, coconut and cinnamon are known all over the world.

All these recipes are adapted for central Russia, they do not contain exotic products that can be found in the Mediterranean food system. This allows you not to stress the digestive tract and the body as a whole. The more calmly the diet is tolerated, the better the results will be.

The Mediterranean diet was not developed by researchers in scientific laboratories. This nutrition program has been formed over many centuries and is a heritage of different cultures and civilizations. And these are not just nice words. In 2013, UNESCO listed the Mediterranean diet as an Intangible Cultural Heritage of Humanity. In addition, the UN recognized that, no matter how strange it may sound, but this diet was on the verge of extinction.

What is the mediterranean diet

Probably, many now remembered crispy French baguettes with cheese, Italian pizza, pasta, and were a little taken aback. Somehow these products do not fit into what we are used to hearing about healthy eating. In addition, it is difficult to imagine that such a rich diet can serve as a prevention of cardio diseases, cancer, diabetes, and even be useful for losing weight.

It must be admitted that there is nothing surprising in such amazement. In fact, the traditional Mediterranean diet (actually the nutrition system that UNESCO took under its wing) every year has less and less in common with how modern inhabitants of the Mediterranean region eat. At the heart of this diet are the principles of nutrition that were followed by the grandparents of modern Italians and their neighbors. Over the past 50 years, the Mediterranean diet has also been affected by globalization.

Experts in the field of nutrition and health continue to argue about what the Mediterranean diet is: which foods in it are authentic and which have already been added under the influence of globalization, how much and what fruits should be consumed, which legumes or cereals are “native” to the Mediterranean . But all this, as they say, is already details that do not significantly affect the real essence of this power system.

The Mediterranean is an amazing region, which is a "link" between the West and the East. And there is nothing strange in the fact that the food culture in this region is a symbiosis of the gastronomic preferences of different peoples of the world. Many of the products that today are considered traditional for the Mediterranean came to Europe from other regions. For example, Egypt made its contribution to the diet in the form of sourdough for bread, the ancient Greeks and Romans elevated the olive tree and grapes to the rank of sacred. Arabs shared their knowledge about fruits. Thanks to Italy, the Mediterranean diet is rich in aromatic herbs. By the way, grapes and olives are now considered to be the "three pillars" on which the Mediterranean diet rests. In addition, it would be strange if the people who lived on the sea coast did not eat fish and seafood.

What is the diet

Initially, the Mediterranean diet was a set of foods that the poor living in this region could afford. That is, food that people could gather in their gardens, fish out of the sea and cook inexpensive, nutritious meals from it.

The traditional Mediterranean diet consists of the following food groups:

• plant foods (fruits, vegetables);
• whole grain bread, cereals;
• olive oil;
• Fish and seafood.

Cereals and bread

Approximately 55-60% of the total energy value of the diet comes from foods from this group. Cereals have always been an important part of the diet of the inhabitants of the Mediterranean. In their diet, these foods are the main sources, as well as many vitamins and minerals. In the most ancient times, under the influence of Egypt, wheat came to the Mediterranean and became one of the main crops. A little later, the diet expanded with rice and. But traditionally wheat and went on the menu, but they were used mainly as animal feed. Thanks to grain dishes, the Mediterranean diet is beneficial for the nervous system, heart, blood vessels, and digestive organs.

Olive oil

This product is considered the hallmark of the Mediterranean diet. It is the main source of useful, and, phenolic compounds. It is olive oil that makes this diet unique and so beneficial for the body. Scientific research data confirm that regular use of the product effectively protects against heart disease, senile dementia, oil serves as a natural antibiotic and anti-inflammatory agent. In addition, this product makes the Mediterranean diet beneficial for the skin and internal organs.

Another important component of this ancient food system is vegetables. They serve as an excellent source of a huge amount of vitamins, and essential oils and phytocomponents. And legumes, which have been grown in the region since ancient times, are a storehouse of vegetable matter.

The presence of a large number of vegetables makes the diet useful for absolutely all organs and systems in the human body. Many of the traditional Mediterranean fruits have pronounced medicinal properties. This category of products is useful for losing weight, reducing, regulating the digestive system, maintaining a healthy intestinal microflora, and improving the functioning of the cardiovascular system. Vegetables rich in minerals and vitamins prevent anemia, strengthen the immune system, have the properties of antibiotics, antiviral and anti-cancer agents.

Fruits and honey

The mild climate of the Mediterranean allows the cultivation of a wide variety of fruits in the region. Grapes, pears, apples, and many other fruits are very popular among the inhabitants of the sea coasts. Researchers suggest that the Mediterranean tradition of ending every meal with a fruit dessert has Greek roots. Another useful delicacy of the inhabitants of the region is. This storehouse of useful substances was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean it is consumed in small portions and not daily.

Wine and grapes

Red wine is one of the ingredients by which the traditional Mediterranean diet is recognized. The inhabitants of the region at all times loved and regularly consumed wine rich in phytocomponents. And as modern research confirms, this product in moderate portions is beneficial for the cardiological system, immunity, as well as for the prevention of anemia and cancer. By the way, in ancient times in the Mediterranean, wine was consumed in a completely different way than today. Previously, it was customary to dilute this divine drink with and add honey and spices to it.

Today it is allowed to drink 1-2 glasses of drink per day.

Fish, seafood and from time immemorial are the basic food for the inhabitants of the sea coasts. For many centuries they have served people as a source of healthy fats and protein. But if earlier they used mainly fresh fish, today it is increasingly being replaced from the diet by less healthy canned and semi-finished products.

Meat in the mediterranean diet

The Mediterranean diet is not a food system in which meat is the main source of protein. Products from this category, if they appear on the menu, then infrequently. As a rule, in the Mediterranean, red meat was consumed very rarely, and, as a rule, in the form of a traditional one. In addition to him, dietary low-fat poultry sometimes appeared on the tables.

Health Benefits

The true Mediterranean food system is based on the dietary traditions of 13 countries located on the coasts of the sea. This food system has been followed for centuries in Italy, Greece, Spain, the south of France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But only in the 1960s did researchers pay attention to the fact that the inhabitants of the Mediterranean region are less likely than others to suffer from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As it turned out, the reason for this phenomenon lies in the special diet that the local population adheres to. Starting from the second half of the 20th century, researchers from all over the world began to more seriously study the features of this nutrition system and its effect on the human body.

The traditional Mediterranean diet consists of a large amount of fresh fruits, fish, olive oil, which, combined with physical activity, have a beneficial effect on health.

Prevents cardiovascular diseases

Abandoning red meat in favor of seafood, eating olive oil, a huge amount of fresh vegetables, fruits and a little red wine made the Mediterranean diet incredibly beneficial for the heart and blood vessels. By following this nutrition system, you can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots, and the development of atherosclerosis. In addition, eating according to the Mediterranean system improves blood circulation and strengthens blood vessels.

Supports Energy

Many pay attention to the fact that pensioners from the Mediterranean countries look pretty good for their age and lead a very active lifestyle. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in a variety of nutrients that serve as a good source of energy and also maintain muscle tone.

Increases lifespan

This benefit is closely related to another benefit of the diet - the ability to reduce the risk of heart disease and cancer. Scientific studies confirm that those who follow the Mediterranean diet program are 20% less at risk of sudden death.

Prevents Alzheimer's and degenerative diseases

This nutrition system helps to improve the cognitive functions of the brain, reduces the risk of developing multiple sclerosis, Parkinson's disease, senile dementia, Alzheimer's disease. Researchers attribute this to the consumption of large amounts of olive oil and nuts, which have pronounced antioxidant properties, improve blood flow to the brain, improving its functioning. In addition, the Mediterranean diet has neuroprotective properties, making it an effective defense against stroke, peripheral neuropathy, and brain dysfunction.

This nutrition system is considered very useful for people of age, as well as for people with low stress resistance.

Protects against respiratory diseases

Recently, researchers are increasingly finding evidence that the Mediterranean principle of nutrition is a good way to boost immunity, as well as protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers, as a special set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer

This is one of the most well-known benefits of the Mediterranean diet. Scientific evidence indicates that eating this pattern can prevent certain types of cancer, including those of the stomach, intestines, and breast.

Protects against diabetes

The predominance of fiber-rich vegetables in the diet makes it useful for the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this scheme is useful for people who already have diabetes, as it lowers the concentration of cholesterol, improves blood circulation, and prevents capillary fragility.

Other useful properties:

• improves the functioning of the thyroid gland;
• regulates metabolic processes;
• prevents rickets in children and osteoporosis in adults;
• improves bone mineralization.

Is it possible to lose weight on this diet

Studies show that people who follow the Mediterranean diet, and who also play sports, do not have problems with being overweight. And all because this system is based on the principles of proper and healthy nutrition.

The basic rules of the Mediterranean diet are to eat fractionally and in small portions. The main focus is on fiber-rich plant foods and proteins, which are useful for burning fat and gaining muscle mass. Most Mediterranean cuisine recipes are a healthy combination of meat and plant foods, they contain a minimum of harmful additives and. Another advantage of this food system is the use of a large amount of liquid. Following the diet, you must drink at least 6 glasses of pure still water daily. And water, as you know, is the best assistant for weight loss and cleansing the body of toxins.

Based on the Mediterranean diet, nutritionists have developed more stringent weight loss diets. For example, there is the “Three Soups” diet, the essence of which is to consume one of the traditional Mediterranean dietary soups: gazpacho, minestrone or pesto for a certain time (from a week to 21 days) for lunch and dinner. In addition to soups, during the period of weight loss, you can include fish, low-fat cottage cheese, poultry meat and many vegetables in the menu. And I must say that the reviews about this diet are only positive.

Facts and myths about the Mediterranean diet

The health benefits of the Mediterranean diet are well known to many. But besides the truthful information, there are many myths about it.

Myth 1: The Mediterranean diet is expensive

In fact, following the nutritional principles of the true Mediterranean diet is not as expensive as some people think. Moreover, initially this diet was a set of products from the diet of the Italian poor. For a modern person, in order to make his diet closer to the Mediterranean diet, it is enough to enter on the menu, for example, dishes from or, which will serve as a source of vegetable protein, and also to focus on vegetable vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy, but semi-finished products that we love so much.

Myth 2: Red wine is healthy in any quantity.

In reality, only moderate consumption of red wine is beneficial. And what does “moderate” mean, experts have long identified. For women, this is one glass of wine a day, for men - a maximum of two. Only not exceeding these standards, you can count on the beneficial effects of red wine on the body, in particular on the cardiovascular system.

Myth 3: A large portion of spaghetti and a lot of bread is the Mediterranean diet.

In fact, it is very difficult to find an Italian who would eat pasta in huge quantities. A traditional serving or other pasta is 55-60 g, and a serving of 80 g of pasta is already considered very large. This amount of pasta on the plate will take up very little space. True adherents of the Mediterranean diet will take most of the plate for fresh vegetables, salads, fish or dietary meat.

They also rarely eat more than one slice of bread, and they also choose a whole grain product.

Myth 4: The Mediterranean diet is just a set of foods

The inhabitants of the Mediterranean take the choice of products for their diet very seriously. They carefully consider the menu for the week. And few of them will eat the finished dish in a hurry or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important. Compliance with the Mediterranean diet involves not only the use of a certain list of products, but also the observance of a special way of life, an important part of which is high physical activity.

Myth 5: All vegetable oils are equally good.

Vegetable fats are in many cases more useful than animal fats. But in this category there are products more and less useful. The Mediterranean diet is best followed using olive or cold pressed. Both products contain, which are known for their wide range of useful properties. Olive oil is best added to salads and not exposed to heat. And for frying, it is better to take other types, including peanut, rapeseed, safflower.

How to make your diet Mediterranean

You should never switch to a new power system abruptly. This advice does not lose its relevance in the case of the Mediterranean diet. In order for the body to perceive the transition to a new menu painlessly, nutritionists advise following several rules.

Eat more vegetables. Before transferring the body completely to the Mediterranean diet, it is advisable to gradually accustom it to eating a large amount of vegetables. The easiest way: replace the usual snacks with salads. For example, instead of sandwiches during the day, you can cook a healthier salad with tomatoes and a little olive oil.

In addition to salads, it is important to introduce more vegetable soups into the diet.

Don't skip breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet includes a proper breakfast. That is, the first meal should consist of foods rich in fiber. The best choices are fruits and whole grains. By the way, if your breakfast consists of a cup and a sandwich, then it is better to use whole grain bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, sea fish and shellfish contain a huge amount that are indispensable for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or - the type of fish does not really matter, as long as it is sea. In addition to it, it would be nice to pamper the body with shellfish, which also contain a huge amount of useful components.

One day of vegetarianism. This is another trick that will help to accustom the body to eat like a real resident of the Mediterranean. Once a week, animal products should be completely excluded from the diet. Instead, eat beans, grains, and lots of vegetables. When the body gets used to this regimen, you can add another vegetarian day. As for red meat, ideally its consumption should be reduced to 450 g per month, and about 1 kg of chicken per 30 days is allowed.

Eat the right fats. Proper fats, from the point of view of nutritionists and adherents of the Mediterranean diet, are olive oil, olives, nuts, seeds. From these foods, the body will receive all the necessary fatty acids and avoid harmful saturated fats. To accustom the body to olive oil should be gradual, replacing them with other more familiar types of vegetable fat.

Don't forget about dairy products. Dairy products contain some substances that the body cannot get from other foods. In the Mediterranean diet, as the most useful food system, cheeses are not excluded (remember at least France with its amazing blue cheeses or Italy with its mozzarella or), yogurts (the most popular Greek ones) and other fermented milk products. But they should not be abused either. Healthy consider 1 glass of yogurt or milk and about 30 grams of cheese per day.

And for dessert, fruit. Ice cream, cakes with rich creams, rich pastries - all this falls under the ban. Instead of these unhealthy desserts, the slender, healthy inhabitants of the Mediterranean region opt for strawberries, fresh figs, grapes, apples, and other delicacies.

How to make the right menu

Mediterranean cuisine is unique in that it is both very healthy and incredibly tasty. This is the case when we eat delicacies and at the same time lose weight, strengthen our health, and improve our appearance.

Recommended daily portions of products.

On the shores of the Mediterranean Sea there are a number of countries where the mortality rate is very low. Reviews about their Mediterranean diet for weight loss are always positive. What is the secret here? In proper nutrition. This is not a diet, but developed correct habits that affect both the state of health and the figure, which must be followed not for 1 week, not 2, not a month, but constantly.

The effect of diet on the body

The result of the impact that the Mediterranean diet has on the human body is complex and includes:

• saturation of the body with antioxidants that delay its aging;
• positively affects the state of the cardiovascular system, helping to avert most problems;
• makes cancer of the rectum and mammary glands less likely;
• improves the body's resistance to diabetes;
• normalizes blood pressure;
• helps to avoid Alzheimer's disease;
• improves the condition of the respiratory system, preventing chronic diseases and emphysema;
• qualitative improvement in the state of the body;
• the direction of development of the body towards weight loss in cases of overweight.

Diet principles

The Mediterranean diet itself is about changing the quality of food in your diet. You need to increase the amount of dark green, red and orange fruits and vegetables in your menu. And still it is necessary to use as much as possible fish and seafood every week. For proper weight loss, you must apply the following basic rules of nutrition:

• the menu should include dishes that are high in complex carbohydrates;
• it is necessary to use olive oil constantly;
• eat the maximum amount of plant foods in the menu (vegetables, fruits, legumes);
• drink a glass of red wine during lunch;
• replace sugar with honey;
• drink plenty of water per day (from 6 glasses).

The Mediterranean diet pyramid consists of several tiers. The first, largest tier, includes products that need to be consumed every day.

Residents of each Mediterranean country eat frequently: 4-6 times a day. Every day you need to consume a number of different foods, the composition of which includes protein, starch, fiber and vitamins of groups A and B, a wide range of minerals and phosphorus. Such foods that are consumed seven days a week during the diet include: olive oil, various cereals, peas, legumes, lupins, herbs with a strong aroma, red wine, milk, cheeses, vegetables and fruits.

For breakfast, the Mediterranean diet offers cereals. The Mediterranean lunch menu consists of noodles, rice, vegetables and pasta. Protein foods and vegetables usually make up dinner. A glass of wine is a must-have daily meal. What about fruits? They are an indispensable dessert that is harmless to the Mediterranean diet designed for weight loss. It is served after meals at least three times a day. Grapes, figs, banana and fruit juice are not very welcome guests on the Mediterranean table.

In addition to vegetable and dairy products that you need to eat daily, the Mediterranean diet includes foods rich in protein. This is the second tier. You need to use them at least 3 times a week. What exactly are protein foods? White poultry meat, eggs, fish and seafood are the main diet.

Meat is located at the very top of the Mediterranean pyramid. It is used on average about once a month.

The Mediterranean diet has not gone unnoticed by specialists in the field of medicine and nutrition. This style of eating was adopted by doctors to develop a Mediterranean diet for people with diseases of the cardiovascular system. Also, nutritionists based on it have developed a system for losing weight. For a month, people throw off more than one kilogram on it.

Menu development

In order for your Mediterranean diet for weight loss to be effective, you need to develop the right menu not for a day, but for at least a week, well, or for 5 days. Some people design it a month in advance. Here is a sample menu of the Mediterranean diet and some recipes for their preparation.

1 day Mediterranean diet for weight loss will look something like this:

• Muesli with pieces of fruit for breakfast.
• Banana yogurt - second breakfast.
• A large number of baked vegetables of different colors (zucchini, peppers, etc.) - for lunch.
• Fruit salad of grapes and kiwi, seasoned with freshly squeezed lemon juice for an afternoon snack.
• Tomatoes with mozzarella cheese - for dinner.

Day 2 The menu is somewhat different. You can not leave food monotonous. You need variety. And so every week: change everything, both products and recipes, do not let boredom settle on your table. For example:

• Dzatziki sauce, consisting of cucumber, garlic, low-fat cottage cheese, onion and mineral water, is served for breakfast with bread and two tomatoes.
• Mozzarella and a slice of tomato to a crispy fragrant piece of bread would be appropriate for a second breakfast.
• The most tender lamb meat, cooked on skewers and served with vegetables and rice, will be a wonderful dinner.
• Boil rice and add grapefruit slices to it for an afternoon snack.
• For dinner, serve papaya stuffed with the pulp of the same fruit and cheese with nuts. Add a slice of fresh white bread.

The menu for day 3 will be as follows:

• Breakfast can consist of half a papaya, 100 g each of melon and pineapple, as well as fruit tea.
• For a second breakfast, you can take a ham sandwich, 1 slice of crispy bread and 1 tbsp. l. low fat butter.
• For lunch, make a vegetable stew and top it with mozzarella and nuts.
• An afternoon snack may consist of a honey drink, including artichoke and carrot juice, a small amount of lemon, a tablespoon of honey and a little olive oil.
• For dinner, toast and cheese are ideal, as well as shrimp to it.

On the fourth day of the Mediterranean diet, we suggest preparing other dishes, namely:

• For breakfast, make a ham sandwich and tomato juice. The sandwich should be seasoned with pepper, yogurt (low-fat) and lemon juice.
• For a second breakfast, you can make sweet cheese by adding slices of pineapple to it.
• Fry a small amount of lamb meat in oil and serve it with pasta. Complete the dish with tomatoes and zucchini.
• A delicious sandwich with lettuce, sweet peppers and salami is perfect for an afternoon snack.
• You can have a salad for dinner. For its preparation, use the following products: radish, sweet pepper, stuffed olives, canned cucumber, tomato, leek.

The bright and tasty dishes that the Mediterranean diet offers us on the fifth day are as follows:

• Breakfast will consist of a cheese sandwich, 200 grams of melon, a teaspoon of wheat germ and a glass of carrot juice.
• The second breakfast may consist of a salad made with tomatoes and mozzarella.
• A piece of juicy salmon served with sour cream sauce, greens and rice will be a great lunch.
• Fruit salad of grapes (30 g), kiwi and orange (1 each) and lemon juice will replace your afternoon snack.
• Dinner on this day may consist of tomato soup, which must be served with toasted bread and green onions.

It is necessary to develop an approximate list of dishes for the week constantly, alternating them and changing them. These dishes should be varied, healthy and tasty.

The Mediterranean diet is a diet for weight loss, as well as recipes for the normalization of the body, its cleansing. All her dishes are healthy and have no harmful ingredients. Diet products, combined, help the body remove harmful substances, and also have a beneficial effect on all body systems. That is why diet reviews are written not only by those who wanted to change their figure, but also by people who have thus recovered from various chronic diseases. And it only took them a month.

The Mediterranean Diet got its name from the basic dietary principles of the peoples of the Mediterranean. The inhabitants of this region eat healthy food, which has a beneficial effect on all body systems and contributes to the prolongation of youth and life. The peoples of the Mediterranean have a minimum level of mortality from cardiovascular diseases.

Basic principles of the Mediterranean diet for weight loss

It should be mentioned that the Mediterranean diet is not really a diet, but the principle of everyday nutrition. It is aimed at improving the body first of all, and then at losing weight. This principle of nutrition will not give quick results, but will improve well-being for many years. In addition, if you follow the Mediterranean diet, it will allow you to monitor your weight and prevent the occurrence of many dangerous diseases.

The Mediterranean diet includes the following principles of nutrition. In the morning for breakfast it is best to eat cereals and fruits. Carbohydrates contained in flour products and cereals give the body a boost of energy for the whole day. The carbohydrates eaten for breakfast are not deposited in the form of unpleasant kilograms.

At lunch you need to eat vegetable and protein components. This includes vegetables, meat or fish.

For dinner It is best to cook low-calorie vegetable dishes.

If there is a feeling of hunger between the main meals, then you can have a snack with vegetables, fruits or yogurt.

You can eat those dishes that do NOT contain animal fats, preservatives and sugar. Fast food and processed foods must be removed from your diet. It is worth eating in a calm atmosphere and leisurely, so the food is better digested and the body has a positive effect. During the Mediterranean diet, small portions are eaten, which is more than offset by a large number of dishes.

Nutritionists focus their attention on the pyramid of the Mediterranean diet. It consists of carbohydrates (60% of the total calorie intake), fats (30% of the total caloric intake), proteins (10% of the total caloric intake).

As carbohydrates, cereals, unpeeled from the shell, pasta from durum flour, legumes, wheat, wholemeal bread can act.

Olive oil, sesame and soybean oils, walnut oils, and peanut oils are used as fats. Much less commonly used corn and sunflower oil. Pork fat, animal fat and margarine are NOT used for food.

Proteins include cheese and yogurt, fish and lean meats. You can eat about 4 eggs per week. And this number includes eggs for baking.

Mediterranean diet pyramid

Mediterranean diet contraindications

The Mediterranean diet, unlike other diets, has no contraindications. We can safely say that the Mediterranean diet brings incredible benefits to the human body, since the products consumed according to the Mediterranean principle of nutrition contain a huge amount of vitamins, trace elements and other nutrients, as well as the number of calories necessary for a full life.

Advantages and disadvantages of the Mediterranean diet for weight loss

The Mediterranean diet is considered one of the most beneficial and balanced for the body. All nutritionists note the special benefits of such a diet. Vegetable oils, fish oil, contained in large quantities in the menu, contribute to the production of prostaglandins, which are responsible for regulating cell metabolism and are necessary for the prevention of cardiovascular diseases and heart attacks, as well as other diseases.

Dry red wine, found on the menu, carries out prevention to strengthen the arteries and protect the body from Alzheimer's, Parkinson's, hypertension, as well as to prevent the development of viral infections and diseases of the nervous system.

The menu of the Mediterranean diet contains a lot of monounsaturated fats that help with type 2 diabetes. These fats control blood sugar levels.

Fresh vegetables and fruits contain a large amount of antioxidants that help slow down aging and prevent the onset of cancer.

Olive oil contains a lot of monounsaturated fats that control the process of deposition of extra pounds in the body and help prevent cancer. Extra virgin olive oil is especially useful.

The fish you eat contains a huge amount of omega-3 fatty acids. They have a positive effect on brain function, help get rid of depression, stabilize the cardiovascular system, reduce the risk of diabetes and skin diseases, and relieve the symptoms of arthritis.

Thanks to the Mediterranean diet, the lack of iodine in the body is reduced, the mood improves. Women's beauty keeps freshness.

The only disadvantage of the Mediterranean diet is that it does not give you quick weight loss, in particular, in a week of the diet you may not feel the result at all. The result of the diet will be visible only if you strictly adhere to it for at least a month, but this result of losing weight will last for a long time, again, provided that the diet is not violated.

Products for the Mediterranean diet, their preparation

During the Mediterranean diet, it is necessary to consume large quantities of vegetables and fruits, fish and other seafood. The menu should not contain starch, fatty dairy products and animal fats.

A prerequisite for the Mediterranean diet is the consumption of large quantities of vegetables. They can be eaten raw, baked or stewed. According to nutritionists, you need to eat at least one kilogram of vegetables in any form per day. The exception is potatoes, as they contain a lot of starch and are very high in calories.

Olives and olives, added to almost all prepared dishes of the Mediterranean diet, will be useful. In addition, garlic, basil, parsley, marjoram, dill, celery, tarragon, cilantro are often added to Mediterranean diet dishes.

Olive oil is considered the main dressing for all salads, and almost all dishes should be cooked with it. Please note that dishes fried in oil are excluded from the diet, only boiled, steamed or grilled dishes are allowed.

The peoples of the Mediterranean practically do not consume fresh milk. They eat dairy products. This includes yogurt, cheese, kefir, low-fat cheeses. These products can be consumed as independent dishes, or can be added to various salads and snacks.

The basis of the Mediterranean diet is fish. It is absolutely impossible to cook it with flour, eggs, fat. The fish is usually stewed with tomatoes or grilled. Fish is served with fresh vegetable salads or rice. In a week you need to eat fish dishes four to five times.

The peoples of the Mediterranean also eat pasta. For Italians, pasta is a traditional daily meal. You need to buy pasta only from good durum flour. In this case, pasta is perfectly absorbed by the body without deposition of kilograms of fat. On the Mediterranean diet, only lean meats can be eaten. Usually it is lamb, veal, very rarely chicken. Meat dishes should be cooked no more than 2-3 times a week and eat only in small portions. Serving size is supposed to be no more than 100 grams.

A special place in the Mediterranean diet is given to wine. Dry grape wine contains a lot of sugars, minerals and vitamins. Naturally, the wine must be of high quality, but it is also not worth abusing wine - no more than 2 glasses a day as an aperitif.

The duration of the Mediterranean diet for weight loss

The duration of the Mediterranean diet does not exist. You can stick with it for the rest of your life. For weight loss, they mainly follow the seven-day Mediterranean diet with a special calorie-restricted menu (listed below). It is advisable to spend several fasting days before the diet in order to prepare the body.

Sample menu of the Mediterranean diet for a day-week

An example of a Mediterranean diet menu for one day

Breakfast: you can eat bread, pita bread with jam (or other pastries), a few fresh fruits, drink green tea or fruit juice.
Lunch: prepare a light salad of tuna, anchovies and olives. Fill it with olive oil. Drink a cup of coffee or tea.
Dinner: prepare stewed vegetables or a salad dressed with olive oil. You can eat a small amount of lean meat. Rice or pasta can serve as a side dish. You can cook vegetable stew.
Dinner: steam or grill the fish. Fish should be served with vegetables cooked in any form. Fish can be replaced with bell pepper, stuffed with rice, vegetables and minced meat. A glass of dry wine is allowed.
Dessert: you can eat any fruit, low-fat dairy products (yogurt, kefir, cheese, cheese).

7 day mediterranean diet menu

First day

Breakfast: one cereal with jam or butter and tea.

Lunch: cook pasta with vegetables. One serving contains 1 carrot, 4 tbsp. canned peas, half a pod of hot pepper, 1 tbsp. olive oil, 3 tbsp. vegetable broth, 120 g pasta, salt.

Snack: 1 glass of low-fat milk, protein from one boiled egg.

Dinner: cook spaghetti with cheese. For one serving you need 40 g of spaghetti, 1 tsp. olive oil, ¼ onion, ¼ cup milk, 2 tbsp. grated cheese, 2 tbsp. sour cream. 100 g sweet pepper, 100 g zucchini, 3-5 olives, salt, pepper.

Second day

Breakfast: half a glass of milk 0.5% fat, half a glass of muesli without sugar.

Second breakfast: drink a glass of low-fat milk.

Lunch: cook lentils with vegetables. For one serving you need: 0.5 tbsp. olive oil, 4 tbsp. peeled lentils, 1 medium onion, 0.5 tbsp. tomato paste, 2 medium potatoes, 1 medium carrot, 1 tsp. vinegar, salt, pepper.

Snack: 1 grain loaf with diet cheese and drink half a glass of low-fat milk or kefir.

Dinner: cook pasta with fish. For one serving you need: 40 g of pasta, a small onion, 1 tbsp. olive oil, 6 tbsp. sour cream, juice of half a lemon, 50 g pink salmon, salt, pepper.

Third day

Breakfast: eat one cereal with melted cheese and drink tea with honey.

Second breakfast: drink a glass of low-fat yogurt.

Dinner: Cook the penu Italian style. For one serving you need: 1 clove of garlic, 45 g of minced beef or chicken, bell pepper, 0.5 tbsp. olive oil, 2 tomatoes, 30 g pasta, 1 tbsp. a spoonful of natural apple juice.

Snack: drink herbal tea and eat 3 tbsp. muesli walnut-honey.

Dinner: cook bows with minced meat. For one serving you need: 30 g of ground beef or chicken, 1 tbsp. olive oil, a small onion, 1 tsp. tomato paste, 40 g of bows or horns, 2 cloves of garlic, a pod of hot red pepper.

Fourth day

Breakfast: 1 grain loaf, 1 tbsp. dietary cottage cheese, tea.

Second breakfast: 1 glass of low-fat milk.

Lunch: dumplings with vegetables. For one serving you need: 100 g of dumplings, 1 tbsp. olive oil, 200 g vegetables, 1 tsp. pine nuts, 5 olives, salt, pepper.

Snack: 1 glass of yogurt.

Dinner: chicken with rice. For one serving you need: 40 g of rice, 100 g of chicken fillet, 1 tsp. olive oil, ground black pepper, 1 medium apple, half a glass of olives.

Fifth day

Breakfast: 2 cereals, jam, diet cheese, tea with honey.

Second breakfast: one glass of low-fat milk.

Lunch: pea soup. For one serving you need: 1 cup of peas, 1 medium onion, 1 potato, 4 mushrooms, 2 medium carrots, salt, pepper.

Snack: 1 glass of yogurt.

Dinner: spicy goulash. For one serving you need: 50 g of beef meat, 200 g of white cabbage, a small onion, 2 tbsp. tomato paste, olive oil, hot pepper pod, salt.

Sixth day

Breakfast: one cereal loaf, 1 tbsp. dietary cottage cheese, herbal tea.

Second breakfast: 1 glass of low-fat milk.

Lunch: spaghetti with milk sauce. For one serving you need: 1 tsp. butter, 1 tsp flour, half a glass of milk, 50 g spaghetti, 10 g ham, 5 olives, salt, pepper.

Afternoon snack: muesli bar. 1 glass of kefir.

Dinner: spaghetti with vegetable sauce. For one serving you need: 70 g of spaghetti, a small onion, 0.5 tsp. olive oil, 2 tbsp. tomato paste, herbs, salt.

Seventh day

Repeats one of the previous days at will.

Weight loss forecast on the mediterranean diet

In a week, you can lose weight by 2.5-3 kilograms. It is worth considering that the diet is quite balanced and not strict, so you should not expect a greater result.

The Mediterranean diet allows you to eat foods familiar from childhood. Since the diet is quite healthy and healthy, not strict and balanced, it will help to heal the body and prevent the appearance of many diseases (provided that you adhere to this principle of nutrition all your life).

If you have tried to "sit" on the Mediterranean diet, write your review about it in the comments: how long have you been on the diet, how many kilograms have you managed to lose, has your previous weight returned now?