The Mediterranean diet for weight loss is not just a short-term change in diet, but a way of life. With it, you can not only lose extra pounds in a short period, but improve your body inside and out, adjust your metabolism and as a result get a perfect figure.
This diet is based on a balanced diet, that is, the body will receive all the nutrients, vitamins and minerals that it needs for life. A healthy Mediterranean diet, the menu for the week of which includes the right amount of fat, protein and carbohydrates, will help you lose weight without harming your health. Nevertheless, one should not forget about the importance of playing sports, only a competent combination of dietary nutrition and training will achieve tangible results.
The principles of the Mediterranean diet
Your breakfast must include cereals, for lunch and dinner vegetables are recommended processed or raw. Fish should be on your table at least four times a week. Spices, herbs, garlic and onions - all this is a Mediterranean diet, the menu for the week must necessarily contain all these products.
Meat is also allowed, but lean is better. Red meat can be consumed no more than one to three times a week. A diet based on a Mediterranean diet must necessarily include a serving of dairy products. It can be homemade yogurts or yogurt. Eggs and fruits - a maximum of two to three pieces per day. You can even have some wine at lunch or dinner.
Mediterranean Diet - Weekly Menu
The main advantage of this diet is that many foods are allowed to be consumed. That is, your diet will be not only balanced, but also diverse. Over time, such a diet will become your lifestyle, and you can easily adhere to proper nutrition. So, an approximate diet for seven days.
Day 1: For breakfast - whole grain bread toast , with butter or jam, tea or coffee. For lunch - pasta with vegetables, herbal tea. For dinner - spaghetti with hard cheese, tea. For a snack, you can eat yogurt, a boiled egg or any fruit.
Day 2: In the morning - a portion of muesli with yogurt or low fat milk, for lunch - beans with vegetables, green tea, dinner - fish baked with lemon and herbs, a cup of rice, tea. Snack - yogurt, fruit, toast.
Day 3: Whole grain bread toast with jam or butter, tea for breakfast. Pasta with minced meat, vegetable salad , tea for lunch, dinner - rice with vegetables, tea. Snack - yogurt, fruits, green tea.
Day 4: In the morning - low-fat cottage cheese, toast, tea. For lunch - dumplings with vegetables, tea; dinner - salad with vegetables, fish, tea. Snack - yogurt, a glass of milk.
Day 5: Toasts with cheese and jam, tea for breakfast, lunch - pea soup, unsweetened fruit drink, for dinner - meat goulash, vegetables, tea or fruit drink. Snack - yogurt, fruits.
Day 6: In the morning - bread toast, cottage cheese, tea. Lunch - spaghetti with sauce, ham and olives, tea. Dinner - spaghetti with vegetables, tea. Snack - yogurt, granola with kefir.
The menu of the seventh day of this diet completely repeats the diet of the first day.
As you can see, the Mediterranean diet, the menu for the week of which is varied and full, is suitable for everyone who wants to lose weight, but do not starve. This diet has virtually no contraindications. It is very comfortable and easy to stick to, even if you have to eat out. However, do not expect quick results. In seven days you can lose only one kilogram. But since fast weight loss is not good for health, we can say what the Mediterranean diet is: we lose weight quickly and correctly in a week.