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Mediterranean diet for weight loss: menus and reviews

The Mediterranean diet is not so much a way of losing weight as a traditional system of food for the inhabitants of the Mediterranean.

However, due to its specificity, such a kitchen can be a great way to get rid of excess weight and keep the achieved result for a long time.

This technique, like the Mediterranean cuisine in general, is a great example of a healthy food system.

Weight loss is achieved by reducing the consumption of foods high in starch.

Together with weight loss, the risk of developing cardiovascular and cancer diseases is reduced, and cholesterol levels are also reduced.

The main feature of the Mediterranean diet for weight loss — a balanced diet, which means that there are no contraindications for use.

However, such a system of weight loss, despite the diversity of the menu and the abundance of food combinations, imposes a ban on the consumption of certain dishes.

First of all, it is a variety of convenience foods, fast food, foods high in unhealthy fats — in a word, all junk food, consumption of which is unacceptable during any other diet.

The basic rule for a person who wants to part with extra pounds — is a limited intake of calories with food.

Only in this case, the body will begin to process its own reserves of fat.

In drawing up the menu of the Mediterranean diet is important to consider the volume of servings.

The optimal measure of volume for such purposes is the American or English “cup” (1 cup = 240 ml).

In Russia, it is customary to use a regular glass (one cup is an incomplete glass).

In each meal, one type of product should correspond to the following volumes:

  • fresh leafy vegetables — no more than one cup;
  • boiled or steamed vegetables — half a cup;
  • pasta or cereal — half a cup;
  • beans — a cup;
  • yogurt or another natural dairy product — one cup;
  • potatoes — no more than a cup;
  • one egg;
  • one fruit;
  • nuts — no more than 25-30 g;
  • lean meat or fish — 110 g

The presented list of restrictions is rather advisory in nature, but everyone who wants to quickly part with excess weight should definitely take it into account.

When preparing each menu of the Mediterranean diet for either a week or a different amount of time, you can use a special pyramid of proportions and the basic principles of the technique.

Food pyramid for the Mediterranean diet:

  1. The base of the pyramid: the foods you need to eat every day. These include: vegetables, fruits, cereals (rice, millet, etc.), pasta (pasta), whole wheat bread, cheese, dairy products, seeds, nuts, a little bit of olive oil.
  2. Mid-pyramid: products that can be included in the menu from 1 to 6 times a week. These are eggs, potatoes, lean chicken meat, fish, and sometimes — sweet.
  3. Top of the pyramid: products consumed no more than 4 times a month. This includes red meat.

The number of meals per day is 5 times: 3 main reception (breakfast, lunch and dinner) and 2 snacks.

If possible, between the meals you need to adhere to the same intervals (even receipt of calories contributes to their accelerated combustion).

Let’s hear what experts say about this method of losing weight:

What you need to remember first:

  1. Cereals or a piece of bran bread — for breakfast, vegetables (boiled or fresh) — for lunch or dinner. Refined foods replace pasta from durum wheat and rice. Fresh vegetables can be combined with heat-treated (for example, vegetable salad and vegetarian soup).
  2. Include in the diet of garlic, onions, herbs. Greens help preserve youth and reduce the risk of cancer.
  3. Eat fish about four times a week. For weight loss the ideal option would be halibut, salmon, tuna, salmon and trout.
  4. Lean meat — from two to five times a week. One serving of meat — about 100 g.
  5. Red meat can be consumed once a week to replenish iron stores.
  6. The number of eggs per week — from two to four pieces.
  7. Be sure to include in the menu of natural yogurt, low-fat cottage cheese, yogurt, cheese.
  8. The amount of fruit per day — 3 servings.
  9. With each meal, one glass of wine is allowed (for women, up to two glasses per day).

We continue to expand our knowledge:

  1. Breakfast: 1-2 fruits, a slice of whole grain bread, a glass of fruit juice or herbal tea.
  2. The second breakfast: tuna salad, olives and greens, dressed with a spoon of olive oil, a glass of water.
  3. Lunch: sweet Bulgarian pepper stuffed with rice, meat, tomatoes and herbs, fresh vegetable salad, a slice of bran loaf, a glass of red wine.
  4. Snack: grape and kiwi salad, seasoned with lime juice.
  5. Dinner: tomato soup with croutons and green onions.

Recipes of the Mediterranean diet are ideal for those who want to part with extra pounds, but do not want to limit themselves to the consumption of tasty and varied food.

To lose weight with the help of a grapefruit, you need to know the features of his choice and rules of use. Here you can learn more about it.

It is said that chicken meat is a dietary product. And what about chicken broth, how many calories are there in it? Our experts answer here.

Our dear readers sent us such reviews about the Mediterranean diet:

The Mediterranean diet is the best option for me. I can eat my favorite foods: shrimps, red fish, fruits, vegetables, pasta, etc. You can also drink red wine and sometimes eat dessert. I have been sticking to such a food system for two months now, the weight has been leaving slowly but surely. While it took 3 kg, but still ahead.

Alevtina, 44 years old

Sat on the recipes of the Mediterranean diet for four weeks. I really liked it! Firstly, it is transferred very easily, and secondly, the variety of the menu pleases. I mostly ate fish, fresh vegetables, fruits, cheese, and sometimes chicken meat. A couple of times a week she allowed herself something tasty. In a month I lost 4 kg, but at the same time I did exercises at home.

Diana, 25 years old

We offer for viewing another fascinating video about the Mediterranean way of parting with extra pounds:

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