Mediterranean Diet: What is it?

The Mediterranean diet is one of the healthiest and most reasonable nutritional systems. This is a series of eating habits that trigger your metabolism, help your body function properly, and gradually shed excess pounds. You won't lose 5 kilograms in a week on this diet, but a fast pace shouldn't be the goal, otherwise you can easily harm your body. At some point, your metabolism will malfunction and get frustrated - and you'll gain more weight than you planned to lose.Basic rules of the Mediterranean diet: Eat healthy food, small meals frequently. The diet is based on plant foods rich in fiber and protein. It’s important to drink plenty of water: 6-8 glasses per day. And be sure to exercise – it’s an important part of your diet.

Mediterranean Diet: What You Can Eat - Allowed Foods

Products making up the diet:

• fresh vegetables:Tomatoes, cucumbers, broccoli, cauliflower, zucchini, eggplant, spinach, onions, potatoes, carrots;
• Fruits and berries:Seasonality;
• Nuts and seeds:Almonds, walnuts, hazelnuts, cashews, pumpkin and sunflower seeds;
• Legumes and grains:Beans, peas, lentils, chickpeas, oats, brown rice, corn, buckwheat, whole wheat bread, durum wheat pasta;

• Fish and seafood:Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels;
• bird:Chicken, duck, turkey;
• Dairy products:Cheese, low-fat cottage cheese, Greek yogurt;
• Herbs and Spices:Garlic, basil, mint, rosemary, sage, cinnamon, turmeric, pepper;
• Healthy fats:unrefined olive oil, olives, avocados;
• red wine:One cup once a week.

When planning a diet, the following proportions must be observed:

• 60% carbohydrate;
• 30% fat;
• 10% protein.

Foods Not to Eat on the Mediterranean Diet - Prohibited Foods

Another advantage of this diet is that no foods are prohibited except those that may cause allergic reactions. But to achieve the effect, you need to reduce or eliminate the consumption of chemical compounds: sugar, wheat flour, processed foods, refined oils, alcohol, soda, fast food, chocolate, ice cream, sausages, sweet bars, desserts, etc.Red meat can be eaten up to four times a month, and eggs can be eaten up to four times a week.

7 days mediterranean diet menu

on Mondaybreakfast:A slice of whole wheat bread, tomatoes, mozzarella cheese;
dinner:Grilled meat, salad, grapefruit;
snack:fruit salad;
dinner:Whole wheat bread, cheese with nuts, oranges.Tuesdaybreakfast:Berry cereal and Greek yogurt;
dinner:Grilled fish, durum wheat pasta 100g;
snack:cheese casserole, tea;
dinner:Fish fillet, buckwheat, tomato and herb salad, a glass of dry red wine.Wednesdaybreakfast:cheese casserole with berries and coffee;
dinner:Seafood soup, a few slices of whole wheat bread;
snack:fruit salad with Greek yogurt;
dinner:Roast turkey with vegetable stew.Thursdaybreakfast:omelette with vegetables, tomatoes and olives;
dinner:grilled fish and bulgur with green beans;
snack:yogurt or a few slices of dried apricots;
dinner:A cup of kefir and a pot of low-fat cottage cheese.Fridaybreakfast:Millet vegetable milk porridge with pumpkin, raisins and apples;
dinner:vegetable soup, eggplant stewed with garlic and herbs;
snack:Sandwiches made of bran bread with curd cheese and unsweetened tea;
dinner:Grilled white fish with tomatoes, stewed zucchini with carrots.Saturdaybreakfast:Millet porridge with thin milk, pumpkin, raisins and apples;
dinner:vegetable soup, eggplant stewed with garlic and herbs;
dinner:Grilled white fish with tomatoes, stewed zucchini with carrots.Sundaybreakfast:two-egg omelet with green peppers;
dinner:Grilled white fish with tomatoes, stewed zucchini with carrots;
dinner:A cup of kefir, a type of cheese with honey.

Contraindications

There are no serious contraindications other than personal intolerance to the product. The diet contains healthy substances necessary for the normal functioning of the body.

Advantages and Disadvantages of the Mediterranean Diet

Many consider this a drawback: slow weight loss. But it's this way of eating that teaches you to eat healthily without crashing and worrying about your favorite foods being banned. This eating pattern becomes a lifestyle, metabolic problems are resolved, and the ideal weight is achieved.If you like sweets or foods that are difficult to give up, wean them off gradually. We would have tea and sweets every morning after breakfast - we did this every other day and ate no more than two sweets. Next, schedule morning tea meetings twice a week to clean up thoroughly. You will reduce your daily sugar intake, the desire to overeat will disappear, and your body will sense the situation without stress.This diet has many advantages: it contains a lot of fresh fruits, fish, olive oil, which, combined with an active lifestyle, has a positive impact on health.Studies show that this diet can reduce the risk of heart disease and cancer. Advocates of the diet are less likely to be overweight, have high blood pressure, and have diabetes. The risk of developing Alzheimer's disease is also reduced. The powerful medical effects are due to the presence of a large amount of healthy foods in the diet: fresh fruits and vegetables, fish and seafood, butter and nuts, and a small amount of red wine.If a person follows rules and proportions when losing weight, the diet will be beneficial to the heart and blood vessels. This helps prevent high blood pressure, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive thrombosis and the development of atherosclerosis, improve blood circulation and strengthen blood vessels. The dietary fiber in the composition regulates blood sugar levels. In addition: thyroid function and metabolic processes are improved.