Mediterranean diet for weight loss. Menu of the day, week, recipes. Evaluation and results

The Mediterranean diet is the only nutritional system that has a large number of fans who follow its rules not only to lose weight, but also to improve the health of the entire body, which ultimately leads to longevity. positive.

Nature and basic principles

The unique thing about a diet is that it is not a set of rules, principles and restrictions artificially created by nutritionists that you always want to break.

This is the result of observing the community of a certain area, comparing the statistics of disease incidence of the population in that area with the rest of the population of the planet, determining the reasonsabout the superiority of that region and adapting its traditional diet to that of other countries.

The term "Mediterranean diet" was first introduced into use in the mid-20th century by the American couple A. and M. Case, while studying the dependence of cardiovascular diseases on the diet. diet, they came to an unexpected conclusion.

It turns out that Italy, where nutritionists publish their scientific works on heart disease, differs from their homeland in that the local population consumes quite fatty and high-calorie foods, is not obese and rarely gets sick. diseases of the circulatory system. , hypertension and diabetes.

This served as the impetus for new research work in Italy and subsequent confirmation of the idea in Japan, Germany, Finland and Yugoslavia.

The sensational discovery of Ansel and Margaret Case prompted American scientists, concerned about the nation's rapid levels of disease and "obesity, " to use their research to create theprogram of "preventive medicine" in the 1970s. In essence, these are systematized foundations of the traditional nutritional nature of the inhabitants of Mediterranean countries.

The popularity of the diet has been so high over the past half century, which proves its simplicity and effectiveness, UNESCO has recognized the cuisine of 12 Mediterranean countries as a cultural heritage. nation. Unlike other diets, the Mediterranean diet has no time restrictions.

It must become a way of life, turning those who adhere to nutrition into residents of the Mediterranean region. This is not difficult at all, based on simple principles and the availability of the necessary products in all stores. The Mediterranean diet for weight loss means following certain rules that quickly become habits.

To do this you need:

• Switch to eating 6 meals a day (3 main meals and 2 side meals, called snacks);
• take seasonal (not greenhouse) vegetables, fruits and berries as the basis for the diet;
• focus on fish and seafood in your diet;
• Use olive oil only in the kitchen, for cooking and salad dressings;
• Eat dishes made from legumes every day;
• Minimize sugar consumption by replacing it with honey;
• drink only dry red wine, refuse other alcohol;
• consume at least 6 tablespoons. clean water every day;
• have an active and mobile lifestyle.

To better understand these simple rules, the so-called "Mediterranean diet pyramid" was developed. Closer to the base, occupying the largest volume of the geometric figure, are foods that should be consumed several times a day.

This:

• rice, millet, bulgur, hard pasta, grain bread;
• vegetables and fruits;
• fermented milk products, cheese;
• nuts, dried fruits.

Moreover, closer to the top of the pyramid, i. e. occupying a significantly smaller volume, there are food products with a consumption limit of 1 to 6 times a week.

This:

• fish plates;
• poultry;
• potato;
• egg;
• sweet dessert.

At the top of the pyramid is meat. Italians love beef and lamb and almost never eat pork. In countries where the main meat diet is pork, there is no point in deviating from the widely accepted product, you just need to choose lean cuts of meat.

Therefore, the visual distribution of priority products allows us to reduce the diet to the following daily diet:

Product's name	% of food consumed per day
Cereals and legumes	35
Vegetables, fruits, green vegetables	thirty
Fermented dairy products, cheese, fish, meat	20
Olive oil	ten
Sweet dessert	5

An important point: when to eat from the listed products.

The distribution of food intake over time looks like this:

• cereals, cereals, eggs, vegetables, fruits - breakfast;
• fermented milk products, fruits - 2nd breakfast;
• soup, pasta, rice, vegetable salad, meat, fish, fruit - lunch;
• fruit salad, fermented dairy products, cheese – afternoon snack;
• fish, stewed vegetables, salad, seafood, cheese, fruit - dinner.

Therefore, looking at the list of allowed foods and the distribution of their consumption during the day, we can conclude that you will not have to starve. Furthermore, good red wine is a daily reward in the Mediterranean diet. Even dessert is allowed - once a week (Italians and French are famous for their love of sweets but in moderation).

However, to start the weight loss process (specifically this is the goal of switching to a diet), you need to remember how much food you eat. The volume of food consumed in one meal should not exceed 240 ml (visually 16 tbsp. L. or 1 tbsp. ).

The Mediterranean diet for weight loss does not bring immediate results. Using a balanced menu, hearty meals and small restrictions in life, people who adhere to these principles, as a rule, continue to live, observing them more closely and after a while, they noticed improved health, significant weight loss, and renewed need. body moves actively.

Contraindicated for use

The success of the diet is due to three factors:

• low in animal fat and sugar;
• high fiber and fiber content;
• rich in omega-3 fatty acids and antioxidants.

Although the Mediterranean diet is a balanced approach to eating, it has contraindications.

This combination is unacceptable for some people:

• Highly obese people will not be able to achieve the expected results by changing their diet. In this case, special, thorough methods are needed to adjust the weight.
• Such a set of foods with a high fiber content can harm gastrointestinal diseases.
• People with allergic reactions to seafood or other major components of the Mediterranean diet will have to avoid it.

Main menu of the week

After a while, getting acquainted with the Mediterranean diet and its features will help you create a balanced menu for the day, taking into account your own rules, preferences and abilities. Until then, you can use the recommendations of nutritionists.

Days of week		Main meals (excluding snacks)
	Breakfast	Dinner	Dinner
Monday	Oatmeal with water (or low-fat milk) and fruit; coarse bread with cheese; Green tea	Grilled fish (200 g); Side dish of stewed vegetables; 100ml red wine	boiled seafood; Vegetable salad
Tuesday	Muesli with yogurt (natural, without additives); multigrain bread with feta cheese; Tea (green or black)	fish boiled with herbs; Pasta Grade "A"	boiled or roasted turkey (200 g); boiled buckwheat; Tomato vegetable salad; 100ml red wine
Wednesday	Omelet 2 eggs; coarse bread with cheese; Fruit (1 pc. )	Chicken soup; Vegetable salad	Avocado seafood salad; 100ml of wine
Thursday	Buckwheat milk porridge; Green tea; Fruit	seafood and tomato pasta; 100ml of wine	Steamed fish (200 g); Garnish – boiled bulgur; Vegetable salad
Friday	stewed cheese; Coffee	Shrimp cheese soup; 2 slices of toast; 100ml of wine	fish cutlets; Vegetable stew; 2 slices of hard or semi-hard cheese
Saturday	Muesli with yogurt and dried fruit; Sandwich made from whole grain bread, cheese and butter; Green tea	Braised zucchini, tomatoes, feta cheese; 100ml of wine	Grilled or boiled chicken breast (150 g); Boiled lentils; Vegetable salad
Sunday	Curd stewed with dried fruit; Fruit (1 piece); Coffee	Seafood risotto; Vegetable salad	Boiled or steamed fish (can be boiled meat (150-200 g); Vegetable stew; 100ml of wine

Mediterranean diet secrets

The Mediterranean diet for weight loss is distinguished by a diverse choice of dishes to build the menu.

The important thing to remember is:

• Olive oil used in cooking - a source of polyunsaturated fatty acids and lipids, can sometimes be replaced with other vegetable oils;

• the consumption of bread was limited and had to be grain, coarsely ground;
• food must be prepared without the use of store-bought sauces or canned goods containing electronic additives;
• Milk and fermented milk products should be low in fat;
• in dietary nutrition, it is recommended to consume any sea fish - herring, mackerel, cod, cod, pike perch, perch; Fish should be steamed, grilled, boiled or stewed, avoid frying;
• White poultry or rabbit meat can be included in the diet 2-3 times a week, red meat (beef, lamb, lean pork) - no more than 2-3 times a month. It must also be boiled or stewed;
• salt is used in small quantities, well replaced with lemon juice and spices; completely eliminate sugar, you can use a little honey;
• We must not forget about drinks - any tea, herbal tea, coffee is allowed; Simple clean water is needed;
• The wine must be red and dry, helping to reduce appetite, normalize stomach acid, participate in blood formation and reduce cholesterol;
• Store-bought sweets with high sugar, fat and palm oil content are excluded from the diet.

Summer salad (with chicken)

A hearty and easily digestible salad that has an unusual spicy fruit flavor thanks to the combination of ingredients.

Composition of ingredients

Compounds:

• Boiled chicken breast - 150 g;
• fresh peaches - 2-3 pcs. ;
• canned pineapple – 50 g;
• Celery stalks – 2-3 pcs. ;
• any lettuce leaves - 150 g.

To make the sauce, you need low-fat natural yogurt without additives (1/2 cup), mint, cinnamon, lemon zest.

Step-by-step cooking process

Summer salad is prepared in 3 stages:

1. The process should begin by preparing the base of the salad: you need to cut chicken breast, peaches, pineapple and celery into small cubes. It is better to tear the lettuce leaves by hand.
2. To prepare the sauce, put the yogurt in a separate bowl, add cinnamon, lemon zest and chopped mint leaves.
3. Next, you need to add dressing to the salad base and mix gently.

What can I add?

The salad will remain delicious, healthy and compatible with the rules of the Mediterranean diet if:

• Use turkey instead of chicken;
• Peaches can be replaced with nectarines, and pineapple with orange pulp.

This type of salad will still be a healthy, low-calorie and satisfying dish.

How to serve a dish

A summer salad can be easily prepared in any season by purchasing some imported peaches or oranges. It would be nice for dinner with a glass of dry red wine. The dish can be decorated with lettuce leaves and reserved pieces of fruit.

Salad with Basmati rice

The Mediterranean diet for weight loss is known for its grain salads, in which you can combine poultry, fish or vegetables with grains to get dishes that are varied in flavor but satisfying and satisfying. good for health.

One of these salads is below.

Composition of ingredients

Compounds:

• basmati rice - 1 tablespoon;
• feta cheese – 60 g;
• dried tomatoes - 2 pcs. ;
• peanuts - 2 tablespoons. I. ;
• mint;
• olive oil;
• spice;
• water (for 200 g of rice - 250 ml of water).

Step-by-step cooking process

Basmati salad is prepared in 6 steps:

1. Basmati rice must be washed and soaked for 15 minutes. in warm water, this will help the grains to more fully reveal their flavor and aromatic properties.
2. Then you should continue cooking in the same water, after boiling, reduce the heating temperature. After boiling the grains for 20 minutes, set the pan aside and leave the grains in the hot pan for another 15 minutes. Only then can the rice be stirred with a fork.
3. At this time, the sun-dried tomatoes should be poured with hot water and soaked for 10 minutes, then dry with a paper towel and cut into pieces.
4. Toast chopped nuts and feta cheese.
5. Add tomatoes, cheese and nuts to cooled rice - this is the basis of the salad.
6. Add chopped mint, spices and season with olive oil.

What can I add?

You can use other nuts in this dish - pine nuts or walnuts, which are quite suitable for the Mediterranean diet.

How to serve a dish

The dish can be served for lunch or dinner, decorated with a sprig of mint.

Seafood cream cheese soup

The Mediterranean diet allows for the consumption of large amounts of fatty foods such as cheese.

They appear on the table almost every day, used as an appetizer, at the end of a meal with dessert or when preparing a hot meal.

Composition of ingredients

Compounds:

• hard or semi-hard cheese - 200 g;
• processed cheese - 100 g;
• shrimp – 150 g;
• mussel meat - 100 g;
• cream (20%) – 200 ml;
• chicken egg (yolk) - 1 pc. ;
• carrots - 1 pc. ;
• onion - 1 pc. ;
• flour - 1 tablespoon. I. ;
• wine vinegar - 1 tablespoon. I. ;
• olive oil - 1 tablespoon. I.

Step-by-step cooking process

Cream cheese soup is prepared in 5 steps:

1. To prepare the broth, you need to boil shrimp and mussels, peel them, filter 200 ml of water and pour into the pot to cook soup.
2. Peeled and chopped onions should be fried in a small amount of olive oil until transparent and add carrot pieces, leaving on fire a little longer.
3. Put the cream in a pot with the broth, bring to a boil, then put over low heat, add grated cheese. The broth must be constantly stirred until the cheese is completely melted.
4. The next step is to add the stirred egg yolks, overcooked vegetables and flour diluted with a little water into the pot. While stirring the soup, bring to a boil and cook for 5 - 7 minutes.
5. It is necessary to "purify" the contents of the pan with a blender, achieving the desired consistency using the remaining broth.

What can I add?

To enhance the flavor, you can use the broth left over after cooking boiled fish.

How to serve a dish

Soup is served during lunch. The contents of the plate are sprinkled with herbs.

Zucchini with feta cheese

Vegetables cooked in the oven are a great option for a healthy dish that requires little time in the kitchen.

One option is Zucchini with feta cheese.

Composition of ingredients

Compounds:

• zucchini (small) – 4 pcs. ;
• feta cheese - 200 g;
• garlic - 1 clove;
• olive oil - 1 tablespoon. I. ;
• mint;
• spice;
• Pine nuts.

Step-by-step cooking process

Zucchini with cheese is prepared in 4 steps:

1. To prepare zucchini for grilling, you need to wash them; Peel the old fruits, leaving the young ones; cut lengthwise into two parts and remove the pulp.
2. Next, fry the chopped pulp in olive oil with garlic, pass through a garlic press.
3. Add the remaining ingredients to this mixture: chopped feta cheese and mint, nuts and spices. Mix everything carefully.
4. Pour the prepared filling into the zucchini "boat" and put in the oven at 220°C for 30 minutes.

What can I add?

You can also cook zucchini and eggplant, and use semi-hard cheese instead of feta.

How to serve a dish

This dish can be eaten alone or with boiled brown rice. Or you can use it on its own as a vegetable stew for chicken breast or turkey. Zucchini will look beautiful with parsley.

Grilled fish with cheese

Fish is a food consumed regularly in the Mediterranean diet. During weight loss, you should eat boiled or stewed food.

By varying the type of fish, you can change the calorie content and flavor of the dish while still maintaining the health benefits.

Composition of ingredients

Compounds:

• fish fillet - 200 g;
• low-fat kefir – 50 ml;
• hard cheese - 70 g;
• olive oil - 1 tablespoon. I. ;
• lemon juice - 1 tbsp. I. ;
• Dill.

Step-by-step cooking process

Fish with cheese sauce is prepared in 4 steps:

1. The baking tray must be oiled and fish pieces placed on top.
2. The sauce is prepared as follows: you need to combine kefir, juice, herbs and mix everything. The mixture should be carefully poured over the fish portions.
3. Grated cheese should be sprinkled on top of each piece.
4. The product should be kept in a preheated oven at 180°C for 15 minutes.

What can I add?

You can add chopped bell peppers to the mixture or place a tomato slice on top of the fish.

How to serve a dish

Fish can be decorated with herbs and thin lemon leaves.

Pasta with peas

The Mediterranean diet includes among the foods allowed for consumption, pasta (macaroni), a favorite not only in Italy.

There is no certainty that by eating them you can significantly lose weight, but nutritionists believe that type "A" pasta, made from durum wheat, does not lead to weight gain.

Composition of ingredients

Compounds:

• pasta type "A" – 200 g;
• hard cheese - 200 g;
• green beans – 0. 5 tablespoons;
• bell pepper - 1 pc. ;
• olive oil;
• lemonade.

Green beans can be used fresh and frozen, which is much better than canned.

Step-by-step cooking process

Pasta with peas is prepared in 3 steps:

1. Pasta must be boiled until done, the cooking time is always indicated on the packaging.
2. Next, boil the green beans until half cooked and then fry in olive oil with chopped bell peppers.
3. You need to combine hot pasta with peas, pepper, grated cheese and add lemon juice to taste instead of salt.

What can I add?

Boiled noodles can be combined with many foods and sauces, creating dishes with different flavors and satiety.

How to serve a dish

Before serving, you can add arugula leaves to the dish.

Oatmeal Muffins with Almonds

Sometimes you can treat yourself to homemade desserts.

In this case, the composition of the ingredients will certainly be known and there will be confidence in the absence of preservatives and harmful additives.

Composition of ingredients

Compounds:

• oatmeal - 4 tablespoons. I. ;
• chicken eggs - 2 pcs. ;
• powdered milk - 4 tablespoons. I. ;
• baking powder - 20 g;
• almonds - 10 g.

Step-by-step cooking process

Oatmeal muffins are prepared in 4 steps:

1. To prepare the dough, you need to mix "dry" ingredients: cereals, milk, baking powder, chopped nuts.
2. Eggs must be beaten and carefully mixed with the "dry" mixture.
3. The resulting dough must be placed in a silicone mold, without oiling.
4. Muffins should be placed in an oven preheated to 200°C and baked for 15 minutes.

What can I add?

Any chopped nuts, dried fruit, or fresh fruit are suitable as additives to oat milk mixtures.

How to serve a dish

Dessert can be served with mint leaves or fresh berries. For more fun, you can make tea or herbal infusions.

When to expect an effect

People who switch to a Mediterranean diet note that without much effort or discomfort, they begin to notice positive changes in their health and figure after about 3-4 months. Gradual, at first almost imperceptible, weight loss, reaching an average of 3 kg after six months.

Becoming fans of delicious and healthy food, people stop focusing on their kilograms, and after 2-3 years, 10-15 kilograms disappear unnoticed. After achieving optimal weight, the body will independently enter a state of balance.

The Mediterranean diet is not a dietary change for rapid weight loss and lightning-fast weight recovery after completing the course. This is a change in lifestyle, attitude towards the world around, towards yourself, towards your body and your body, giving them the attention they deserve.