Mediterranean diet: Russian version! Adapted menu. Mediterranean diet in Russian conditions: menu for the week, recipes

Efficiency

Safety

Variety of products

Total: The Mediterranean diet is a special diet, in fact, a habit for life. Pros: you can lose weight well without harm to your health, variety of foods, lots of vitamins, minerals, balanced diet. Cons: This diet is for life.

4.8 Great diet

The Mediterranean diet itself is not a diet at all, but a collection of dietary principles and habits of the entire Mediterranean region, which includes up to 16 countries. The Mediterranean diet is based on the cuisines of Spain, Italy and Greece. The peculiarities of the cuisine in this area formed the basis of a healthy diet, and a healthy diet, as we know, will never lead to obesity; on the contrary, its distinguishing feature is normal weight and good health.

Interesting to know! On December 4, 2013, UNESCO decided to give the Mediterranean diet status as an intangible cultural heritage from Italy, Portugal, Spain, Morocco, Greece, Cyprus and Croatia.

Traditional cuisine for people from Mediterranean countries is the consumption of a large amount of seasonal vegetables and fruits, herbs, legumes, nuts, whole grain cereals, wholemeal bread, pasta made from durum wheat grains. The presence of olive oil is a must when preparing dishes - for frying, for dressing, greasing and marinating.

With regard to beef, veal, lamb, poultry, there is restraint, but regularity. Pork is not popular and is rarely found on menus.

Since this is a Mediterranean diet, the menu is not complete without fish and seafood, the main suppliers of Omega-3 and Omega-6 polyunsaturated fatty acids.

As for dairy products, these are mainly natural fermented milk products - yogurt, low-fat yoghurts, low-fat soft cheeses, for example, feta, mozzarella. It’s just that milk or dairy dishes are rare in the diet.

When the table is set, local, good quality red wine is always served in moderation. They are not fond of cakes, confectionery, or sweets. Preference is given to natural products - nuts, dried fruits, honey.

People of this region lead an active lifestyle, are distinguished by enviable optimism, are emotional and are little susceptible to disease. The secret is in many components, but one of them is a healthy diet.

Interesting to know! The term “Mediterranean diet” was introduced as a concept back in the mid-twentieth century by American nutritionists, the Case couple Margaret and Ansel. Based on studies of the lifestyle of the peoples of the Mediterranean, they built an organic food pyramid, at the base of which are carbohydrates - 60%, followed by vegetable fats - 30%, proteins complete the structure and make up only 10%.

Mediterranean diet rules

In order to lose extra pounds and get rid of the high risk of developing diseases that accompany excess weight, the Mediterranean diet for weight loss is just what you need! Because this is already a way of life, and not just a temporary measure when you need to quickly achieve the desired result. As they say, “the slower you go, the further you will go.”

So let's consider Basic Rules, which should be followed, as well as foods for the Mediterranean diet:

You need to eat a lot every day seasonal vegetables and fruits- This is the basis of all dishes, but potatoes should be limited to 3 servings per week.
Lactic acid products– naturally prepared with low fat content. This includes yogurt, yoghurts, and soft cheeses; they are included in the daily diet.
The diet should include seasonal fresh greens, garlic, onion, spices - basil, rosemary, thyme, oregano.
Olive oil should take pride of place among all fats. Season salads and dishes, preferably with virgin oil. The use of any other unrefined vegetable oil is also allowed.
Seafood, lean fresh fish(halibut, salmon, tuna, trout) are products included in the daily diet.
White meat– as mentioned above, consume in moderation, in small portions – 4 times a week, no more than 100 grams per serving. But red meat is allowed to be eaten no more than 4 times a month, that is, about once a week. Eggs – no more than one per day.
Pasta– only from durum wheat. Legumes, unprocessed rice, preferably brown, pearl barley, buckwheat - whole grains.
Drink enough water- she is the best soft drink - 1.5 liters per day.
Red wine– served with dishes, no more than two glasses are drunk during the meal for women and 3 glasses are allowed for men.
Nuts, dried fruits, seeds should be eaten no more than once a week.
Eliminate salt and flavorings from your diet as much as possible - it is better to use herbs and natural spices.
The ban applies to known unhealthy products - fatty meat, lard, flour sweets, confectionery, candy and ice cream.

As you can see, the Mediterranean diet is very rich and balanced, but if you decide to lose weight with its help, it is recommended to adhere to the following amounts of food per meal (1 glass = 237 ml = 16 tablespoons):

1 cup fresh vegetables;
1/2 prepared vegetables - steamed or stewed;
pasta or grains - 1/2 cup;
cooked legumes - 1 cup
dairy products - 1 glass
potatoes - 1 cup
fruits - no more than 1 fruit at a time
egg - 1 piece per day
nuts - 30 gr
meat and fish - no more than 100 grams of finished product.

Mediterranean diet regimen– this is 5 meals a day (3 main meals: breakfast, lunch and dinner, and 2 additional snacks), when the main carbohydrate meal is in the first half of the day, and the protein meal in the second.

Typically, in Mediterranean regions, the first breakfast consists of cereals with vegetables, the second - lactic acid products, fruits; for lunch, pasta, rice, vegetable soups, salads, fish or meat are served - this is considered the main meal. Afternoon snack, dinner - all kinds of vegetable casseroles, cheeses, fruit salads, seafood.

All of the above foods create the so-called pyramid of the Mediterranean diet:

Benefits of products

If we consider the benefits that all the products that make up the nutrition pyramid bring, then starting with the vegetables and fruits that form its basis, we can say that all valuable microelements, vitamins, amino acids saturate the body sufficiently.

It is recommended to use seasonal vegetables, fruits, greens, which are grown and ripened naturally, in open ground. Then only they retain valuable bioflavonoids, which are active antioxidants. And antioxidants are known to fight free radicals and slow down the aging process.

Minerals such as selenium, manganese, zinc are found in seafood, vegetables, and rice. They also inhibit oxidative processes in the body, which means that skin elasticity is maintained longer.

I would especially like to note the benefits olive oil, which is generously used in the Mediterranean diet. Oil should be used first pressing, unrefined, then it completely preserves all the beneficial properties of olives, their aroma and taste. Monounsaturated fats found in olives have a very positive effect on the cardiovascular system, reduce the level of bad cholesterol - LDL, and prevent the formation of blood clots in blood vessels, while making the walls of blood vessels strong.

Olive oil can be partially replaced with any vegetable oil, it is only important that it be unrefined and cold pressed.

Lean meat veal, beef, lamb supplies the body with essential and necessary proteins, maintains hemoglobin levels and is involved in hematopoiesis. White poultry and rabbit meat is an easily digestible protein, a dietary product with a low fat content and no carbohydrates.

Lactic acid products are saturated with easily digestible calcium, which strengthens bones, makes our hair healthy and teeth strong. Lactic acid also protects the intestines from infections, and organic acids promote the functioning of the gastrointestinal tract.

Red wine contains potassium, magnesium, iron, selenium, vitamins B, P, C - it strengthens the heart muscle, improves the immune system, and fights cancer cells. Therefore, its consumption in small quantities is extremely beneficial.

Let's not ignore pasta and whole grain cereals, since they make up a large part of the diet of the Mediterranean people. These are sources of complex carbohydrates that provide the main energy to our body. If cereals are not processed, polished, or refined, and pasta is made from durum wheat flour, then they are the richest suppliers of fiber, which ensures the regular functioning of the intestines and the entire gastrointestinal tract as a whole.

Mediterranean diet menu for a week

Below is a Mediterranean diet menu for 7 days. You can create such a menu yourself, based on the products that are included in the diet.

Day	Eating	Products and dishes for the Mediterranean diet
Day 1	Breakfast	Oatmeal with milk and fruit.
	Snack	A glass of kefir or natural yogurt
	Dinner	Tuna sandwich. Cherry salad. 1 fruit of your choice
	Snack	30 grams of nuts of your choice
	Dinner	Salad of avocado, iceberg lettuce, cherry tomatoes and cheese (feta or mozzarella)
Day 2	Breakfast	Fruit salad; you can use yogurt or kefir without sugar as a dressing.
	Snack	1 fruit of your choice
	Dinner	1 fruit of your choice
	Snack	Sandwich made from whole grain bread with cheese and a slice of tomato
	Dinner	. 1 slice whole grain bread
Day 3	Breakfast	Cheese pancakes or cottage cheese casserole. A glass of juice
	Snack	Tea with 2 oatmeal cookies
	Dinner	Vegetable stew with rice. A couple of pieces of cheese.
	Snack	1 fruit of your choice
	Dinner	Fish baked in the oven with cheese. Vegetable Salad
Day 4	Breakfast	2 egg white omelette, whole grain bread. 1 fruit
	Snack	1
	Dinner	Pasta with seafood or fish. 1 tomato
	Snack	30 grams of dried fruits of your choice
	Dinner
Day 5	Breakfast	1 hard-boiled egg, toast with cheese and a slice of tomato
	Snack	1 fruit of your choice
	Dinner	Vegetable soup. Tomato and cheese salad. A glass of juice
	Snack	1 fruit of your choice
	Dinner
Day 6	Breakfast	Fresh berries or fruits with natural yogurt
	Snack	1 fruit of your choice
	Dinner	Vegetable stew with steamed fish.
	Snack	Glass of juice, cheese sandwich
	Dinner
Day 7	Breakfast	Couscous with milk and dried fruits.
	Snack	1 oat muffin with almonds
	Dinner	Chicken fillet baked in the oven. Vegetable Salad
	Snack	Fruit of your choice or a handful of nuts
	Dinner	. Whole grain bread. Juice

Recipes for the Mediterranean Diet

We prepare dishes from the above menu:

Ingredients (recipe for 2 servings): 1 banana, 1 glass of frozen berries (strawberries, currants or any other), 1 glass of orange juice.

Preparation: Place all ingredients in a blender and blend at high speed. Serve in glasses.

To prepare this Mediterranean diet recipe you will need the following products:

1 large onion, finely chopped
2 cloves garlic, finely chopped
1 small zucchini, cut into cubes
1 large eggplant, cut into cubes
1 red pepper, chopped
300 gr. rice
2 teaspoons dried basil
2 teaspoons dried herbs
1.5 liters vegetable broth or water
olive oil

Preparation:

1) Preheat the oven to 200C. Prepare a large baking sheet, lightly grease it with oil, place diced eggplant, zucchini and red pepper on it, and place in the oven to bake for 20 minutes.

2) While the vegetables are baking in the oven, heat a high frying pan or saucepan and pour oil into it. Place onion and garlic in a frying pan and simmer over medium heat for 2 minutes.

3) Add rice to the onion in the pan; it is very important to mix everything well so that the rice grains are coated with oil. Gradually begin to add water or broth in small quantities, 1 cup at a time, stirring thoroughly each time until all the liquid has been absorbed by the rice. This part of the preparation will take about 20 minutes.

4) Once the rice is ready, remove the fried vegetables from the oven. Add vegetables to rice and mix well. Finally, add the herbs and serve immediately.

Chicken salad “Summer”

Ingredients: 150 gr. boiled chicken breast, 2-3 fresh peaches, 50 g canned pineapples, 1/2 cup celery, lettuce - 150 g. For dressing: 1/2 cup low-fat natural yogurt, mint leaves, cinnamon, lemon zest.

Preparation: Cut the chicken breast into cubes, cut the peaches, pineapples and celery into cubes, tear the lettuce leaves with your hands. In a bowl, combine chicken, fruit and celery. To make the dressing, combine yogurt, mint, cinnamon and lemon zest in a separate bowl. Pour this dressing over the chicken and fruit mixture and stir to combine. Ready!

Oat muffins with almonds

Ingredients (6 muffins): 2 eggs, 4 tablespoons of dry milk (preferably low fat), 4 tablespoons of oat bran, 1/2 tsp. baking powder or soda, 1 tsp. vanilla sugar (if you still care about your figure, then it’s better not to add it), 7-10 almond kernels.

Preparation: Beat eggs into a bowl, add milk powder and oat bran, mix everything thoroughly to obtain the consistency of thick sour cream. Chop almond kernels and add to the resulting dough. Preheat the oven to 180 degrees. Pour the batter into silicone muffin tins and bake for 10-15 minutes until done.

Ingredients (for 4 servings): 50 gr. arugula leaves, 10 pcs. cherry tomatoes, 1 large avocado, 30 g peeled peanuts, 40 g. grated Parmesan cheese (or other hard cheese), seasonings, 2 tbsp. spoons of olive oil

Preparation: rinse and dry the arugula leaves, cut the cherry tomatoes in half, peel the avocado, remove the pit and cut into cubes. Place all ingredients in a plate and mix. Drizzle olive oil on top, add seasonings and stir again.

Mediterranean pasta salad

Ingredients: 200 g of any paste, 200 g. mozzarella cheese (cut into cubes), 1 red bell pepper (chopped), 1/2 cup frozen or fresh green peas, a little parsley, 2 teaspoons olive oil.

Preparation: First you need to cook the pasta according to the instructions on the package until cooked. At this time, you can prepare the dressing: mix lemon juice and olive oil, add spices. In a separate bowl, combine chopped cheese, pepper, parsley and mix everything. Pour the peas into a colander; when the pasta is cooked, drain the water from the pasta over the peas, this way they will quickly scald. Then add the pasta and peas to the mixture of cheese, pepper and parsley, pour the dressing over everything and stir. This salad is served warm. Bon appetit!

Ingredients (serves 4): 2 sun-dried tomatoes, 1/4 cup hot water, 1 cup basmati rice, 60 grams feta cheese, mint sprig, 2 tablespoons roasted peanuts or pine nuts, olive oil.

Preparation: First, let's make sun-dried tomatoes; pour boiling water over them for 10 minutes, then dry and cut. Then boil the basmati rice until tender, so that no water remains. Let the rice cool a little, mix the rice with chopped tomatoes, chop the feta cheese and add it as well, sprinkle everything with spices, nuts and pour olive oil. Mix. When serving, add mint leaves. Ready!

The effect of diet on health

A quick look at the products that form the basis of the diet of people in the Mediterranean region, and you can immediately determine that this is a healthy diet and that mass obesity, as a phenomenon, is completely excluded in this area. Studies conducted on 1.5 million people showed that overweight diseases such as diabetes, hypertension, cardiovascular disease, and Alzheimer's disease are much less common among people following a Mediterranean diet.

Such “popular” diagnoses are most often made to people if their eating habits are dominated by the so-called “American type of nutrition” - the use of frozen, quickly prepared foods and semi-finished products, refined cereals and oils, animal fats, flour and confectionery products made from white flour, the use of controlled amount of sugar. And often for people with an “American type” of nutrition, the Mediterranean diet is prescribed as a diet that will help lose weight and improve their health.

Nutritionists in their studies have repeatedly tried to identify the main component in the Mediterranean diet, but came to the conclusion that it does not exist as such. A positive effect on health comes from the abundant use of fresh seasonal fruits, vegetables, fruits, herbs, olive oil and grains, as well as moderation in the consumption of meat and fish.

The Mediterranean diet gets its name from the basic nutritional principles of the Mediterranean peoples. Residents of this region eat healthy food, which has a beneficial effect on all body systems and helps prolong youth and life. The peoples of the Mediterranean region have a minimal mortality rate 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 a principle of everyday nutrition. It is aimed at improving the health of the body first of all, and then losing weight. This principle of nutrition will not give quick results, but will improve your well-being for many years. In addition, if you adhere to the Mediterranean diet, it will allow you to monitor your weight and prevent the occurrence of many dangerous diseases.

The Mediterranean diet involves the following nutritional principles. 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. Carbohydrates eaten for breakfast are not stored in the form of unpleasant kilograms.

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

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

If you feel hungry between meals, you can snack on vegetables, fruits or yogurt.

You can eat those dishes that DO NOT contain animal fats, preservatives and sugar. Fast food and processed foods need to be removed from your diet. You should eat in a calm environment and leisurely, so the food is better digested and has a positive effect on the body. During the Mediterranean diet, small portions are eaten, which is more than compensated for 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 caloric intake), fats (30% of the total caloric intake), proteins (10% of the total caloric intake).

Carbohydrates can include unrefined cereals, pasta made from durum flour, legumes, wheat, and wholemeal bread.

Olive oil, sesame and soybean oils, walnut and peanut oils are used as fats. Corn and sunflower oil are used much less frequently. Lard, animal fat and margarine are NOT eaten.

Proteins include cheese and yogurt, fish and lean meat. You can eat about 4 eggs per week. Moreover, this amount includes eggs for baking.

Mediterranean Diet Pyramid

Contraindications for the Mediterranean diet

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, microelements and other useful substances, as well as the amount 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 healthiest and most balanced for the body. All nutritionists note the particular benefits of such a diet. Vegetable oils and fish oil, contained in large quantities in the menu, promote the production of prostaglandins, which are responsible for regulating cellular 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, provides preventive measures to strengthen arteries and protect the body from Alzheimer's disease, Parkinson's disease, hypertension, as well as to prevent the development of viral infections and diseases of the nervous system.

The Mediterranean diet menu contains many monounsaturated fats, which help with type 2 diabetes. These fats control blood sugar levels.

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

Olive oil contains many monounsaturated fats, which control the process of deposition of extra pounds in the body and help prevent cancer. Extra virgin olive oil is especially beneficial.

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

Thanks to the Mediterranean diet, iodine deficiency in the body is reduced and mood improves. Feminine beauty remains fresh.

The only disadvantage of the Mediterranean diet: it does not provide rapid weight loss, in particular, in a week of 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 weight loss result 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, you need to eat plenty 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.

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

Olive oil is considered the main dressing for all salads, and almost all dishes need to be cooked with it. Please note that fried dishes 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 consume fermented milk products. This includes yogurt, feta cheese, kefir, and 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 should absolutely not be cooked with flour, eggs, or fat. The fish is usually stewed with tomatoes or grilled. Salads of fresh vegetables or rice are served with fish. You need to eat fish dishes four to five times a week.

The peoples of the Mediterranean also eat pasta. For Italians, pasta is a traditional daily dish. You need to buy pasta only from good durum flour. In this case, pasta is perfectly absorbed by the body without depositing kilograms of fat. The Mediterranean diet allows you to eat only lean meats. Usually it is lamb, veal, and very rarely chicken. You should cook meat dishes no more than 2-3 times a week and eat them 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 many sugars, minerals and vitamins. Naturally, the wine should be of high quality, but you should also not abuse wine - no more than 2 glasses a day as an aperitif.

Duration of the Mediterranean diet for weight loss

There is no duration for the Mediterranean diet. You can stick to it for the rest of your life. To lose weight, they mainly follow a seven-day Mediterranean diet with a special calorie-restricted menu (shown below). It is advisable to spend several fasting days before the diet to prepare the body.

Sample Mediterranean diet menu for a day or week

Example Mediterranean diet menu for one day

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

Seven-day Mediterranean diet menu

First day

Breakfast: one grain bread with jam or butter and tea.

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

Afternoon snack: 1 glass of low-fat milk, white 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.

Afternoon snack: 1 grain bread 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 pasta, small onion, 1 tbsp. olive oil, 6 tbsp. sour cream, juice of half a lemon, 50 g pink salmon, salt, pepper.

The third day

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

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

Lunch: cook periu the Italian way. For one serving you need: 1 clove of garlic, 45 g of ground beef or chicken, bell pepper, 0.5 tbsp. olive oil, 2 tomatoes, 30 g pasta, 1 tbsp. a spoonful of natural apple juice.

Afternoon snack: drink herbal tea and eat 3 tbsp. nut-honey muesli.

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

Fourth day

Breakfast: 1 grain bread, 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 dumplings, 1 tbsp. olive oil, 200 g vegetables, 1 tsp. pine nuts, 5 olives, salt, pepper.

Afternoon snack: 1 glass of yogurt.

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

Fifth day

Breakfast: 2 grain breads, 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 champignons, 2 medium carrots, salt, pepper.

Afternoon snack: 1 glass of yogurt.

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

Sixth day

Breakfast: one grain bread, 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: granola bar. 1 glass of kefir.

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

Seventh day

Repeats one of the previous days as desired.

Forecast for weight loss on the Mediterranean diet

You can lose 2.5-3 kilograms in a week. It is worth considering that the diet is quite balanced and not strict, so you should not expect more results.

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

If you have tried the Mediterranean diet, write your review about it in the comments: how long did you stick to the diet, how many kilograms did you manage to lose, is the previous weight back now?

Every woman at least once in her life has had the thought that she is not thin enough. To achieve your dream figure, medications, constant strength training and food restrictions are used. The Mediterranean diet is an incredible method of keeping the body in beautiful shape, which is sure to appeal to the fair sex.

The wonderful secret to losing weight

Residents of the Mediterranean have been practicing a special way of eating since ancient times, but the term “Mediterranean diet” was introduced no more than sixty years ago. Ansel and Margaret Case noted that the French, who eat high amounts of fat, are less susceptible to cardiovascular problems than Americans. More seafood, fruits, vegetables and olive oil - this is the Mediterranean diet for weight loss. A menu of such products does not seem boring at all, because they can be used to prepare excellent salads, soups, casseroles or pasta.

Residents of the Mediterranean prefer to eat eggs and meat almost every day, because this is protein, which is the most important building component of the body. This type of nutrition is recommended for people with a high risk of developing cancer, Alzheimer's disease, obesity, and diabetes. Even though Mediterranean people are big fans of olive oil, you will have to reduce the amount in your diet. Those wishing to lose a few extra pounds will also have to give up frequent consumption of honey and starchy foods. The Mediterranean diet, whose menu is distinguished by sophistication and sophistication, will appeal to even the most demanding gourmets. Now you will forget what fasting is. Treat yourself to delicious and original dishes and lose weight at the same time.

Mediterranean diet

Women all over the world dream of losing excess weight without exhausting themselves with thin soups and seafood. The culture of eating food of some peoples has become popular in Russia. The term “Mediterranean diet” refers to the nutritional system characteristic of countries such as Greece, Italy, Spain, Malta, France, Monaco, Cyprus, Israel, Lebanon, Turkey, Syria, Morocco, Algeria, Egypt, Tunisia. Despite some differences in the cuisines of the peoples living in these territories, there are common features. The Mediterranean diet is unthinkable without vegetables and fruits, dairy products. Along with the constant consumption of fish and other seafood, the menu may consist of meat and poultry.

The diet should be balanced and contain approximately 60% carbohydrates, 30% fats and 10% proteins. Most often, women try to minimize bread and pasta in their diet, but with a balanced diet no one runs the risk of gaining excess weight. The Mediterranean diet for weight loss is relevant for people who do not want to temporarily get rid of extra pounds, but to stay in great shape forever. A small amount of fat, represented mainly by olive oil, is necessary for the normal functioning of the body. By consuming everything in the right quantities, you do not risk gaining weight.

The benefits of olive oil

Make it a rule to use only high-quality fats for frying and salad dressing. Olive oil has been proudly called “liquid gold” since Homeric times. Its benefit lies in the high content of vitamins, phenols and acids, which help remove toxins and radicals from the human body. If you don't want to overeat during the day, take a spoonful of olive oil on an empty stomach. Its aroma will lift your spirits and provide you with vigor for the whole day.

Nutritionists and cosmetologists recommend olive oil to women who have begun to show the first signs of aging. It saturates cells with vitamins and minerals, strengthens hair and nails, and resolves the first wrinkles. Thanks to its miraculous ability to strengthen muscles, you can always boast of a toned body. If you want to always look beautiful and young, you should learn about the positive aspects that the Mediterranean diet helps achieve. Photos of dishes prepared with the addition of olive oil demonstrate that they are pleasant to look at, so no gourmet can resist them.

It is worth giving preference to unrefined oil, since it contains more useful substances due to its low thermal effect. It can be cake, purified and natural - the latter option is the best. Keep in mind that stale oil has a less pleasant taste. And the shelf life of this product is no more than five months. The Mediterranean diet, whose recipes feature extensive use of olive oil, helps any woman lose extra pounds. It is noted that this method of eating is easily tolerated, and those losing weight do not forget about the culture of eating even after achieving the desired result.

Allowed products and options for dishes with them

Are you interested in the Mediterranean diet? The menu for every day may consist of complex carbohydrates. For breakfast you are allowed to eat a slice of wheat or rye bread, for lunch and dinner - rice or pasta. Develop the habit of flavoring your dishes with garlic, herbs and aromatic herbs, which not only give the food a pleasant aroma, but also slow down the aging process in the body.

Fish should make up the bulk of the diet. Preference can be given not only to dietary, but also to fatty varieties. The products of the Mediterranean diet do not end there: lean or fried meat is allowed to be consumed every other day. Give up the habit of having an omelet for breakfast every day - you are allowed to eat no more than four eggs per week. Eat fruits and vegetables three times a day, with your main meals or in between. Wine lovers are in luck - you can drink a glass of this drink before lunch or dinner. Replace whole milk with kefir, cottage cheese and cheese. If this method of eating seems very expensive to you, try giving up sweets, and the financial difference with your regular menu will not exceed twenty rubles daily.

Mediterranean diet: weekly menu for rapid weight loss

Dishes for daily consumption should consist of cereals, meat (mostly white), fish, vegetables and fruits. Special attention should be paid to dairy products. Give preference to cheese and kefir. Accompany each meal with juice or green tea; at lunch, you can drink a glass of red wine.

Monday	Breakfast: two boiled eggs, a sandwich with cheese. Lunch: boiled rice, vegetable salad with herbs. Dinner: boiled rice with aromatic herbs.
Tuesday	Breakfast: oatmeal, orange. Lunch: sea cocktail, vegetable soup. Dinner: steamed fish, green salad.
Wednesday	Breakfast: Italian omelet with tomatoes, herbs and olives. Lunch: spaghetti with cheese. Dinner: stewed vegetables with lentils.
Thursday	Breakfast: vegetable salad with olives, sandwich with lean meat. Lunch: baked squid, salad with seaweed. Dinner: stewed vegetables with chicken.
Friday	Breakfast: oatmeal or muesli topped with yogurt, apple. Lunch: low-fat fish with baked vegetables. Dinner: green salad, cheese.
Saturday	Breakfast: fruits dipped in kefir or yogurt. Lunch: spaghetti with seafood, mixed vegetables. Dinner: lean meat with olives.
Sunday	Breakfast: milk porridge, sandwich with cheese. Lunch: tomato and egg salad, dressed with olive oil, boiled rice. Dinner: fish baked with herbs.

As you can see, the menu can be very varied. Vegetables, seafood, cereals and grains make up a balanced nutritional system, so the human body does not accumulate substances that are difficult to digest. The Mediterranean diet, reviews of which are left not only by women who are losing weight, but also by nutritionists, remains relevant regardless of the time of year - all products are available both in winter and summer.

Soups are the best on the menu

The diet of any person is unthinkable without liquid meals. Diet cuisine can consist of cream soups, vegetable purees and light stews. The Mediterranean diet consists of three great dishes: gazpacho, pesto and minestrone. By preparing these soups for lunch or dinner, you will add variety to the menu. The weight loss method is designed for three weeks.

To prepare Spanish soup you will need half a kilo of tomatoes, one green pepper, cucumber and onion, a few cloves of garlic, wine vinegar, olive oil and salt to taste. All ingredients must be cut with a knife and then chopped in a blender.

A Mediterranean diet for weight loss is unthinkable without aromatic minestrone soup. To prepare it you need one onion, a couple of celery stalks, potatoes, carrots, eggplant, two zucchini, green peas, spinach and garlic to taste. As for the spices, you can’t do without chili pepper, basil, and cumin. Heat the oil and fry the vegetables in it, pour in vegetable or meat broth, add salt to taste and cook for an hour over low heat.

Pesto belongs to the category of puree soups, for which the ingredients are ground in a blender. Main components: daikon, carrots and celery - 250 grams each, onions and leeks. The side dish is prepared from green beans and zucchini in equal proportions with the addition of tomatoes. Pesto is, first of all, the name of the sauce that is served with soups and main dishes. It is prepared from pine nuts, basil and olive oil in equal proportions, two cloves of garlic and grated cheese, which must be crushed in a blender until smooth. The main ingredients are boiled and combined with a side dish and sauce before serving.

Italian pasta for weight loss

Nutritionists unanimously talk about the dangers of pasta, but in moderation they will not harm your figure. In the Mediterranean food system, carbohydrates make up 60%, which means that women are allowed to eat rice, flour products, cereals, and spaghetti. Pasta should be made only from durum wheat. Sometimes it is permissible to combine spaghetti with a small flatbread in one meal.

The Mediterranean diet, along with other intangible objects, has been included in the UNESCO World Heritage List. Her merit lies in her enormous help to women who are constantly struggling with excess weight. Britney Spears, Monica Bellucci and Cindy Crawford cannot imagine their lives without such a food system. The secret to the slimness of Hollywood stars lies in the correct use of bread and butter. Pasta can be cooked with vegetables, meat or simply seasoned with sauce. It is preferable to serve spaghetti for lunch so that the food eaten has time to be absorbed before the evening.

Mediterranean diet: lose weight in a week on vegetables and fruits

Many women do fasting days on weekends so that the excess weight gained during the week evaporates. However, not everyone can resist the temptation to try a piece of sweet pie or fragrant casserole. The Mediterranean diet is a balanced diet, which means you can eat almost any food in moderation. Meals can be taken up to five times a day. Light snacks should consist of fruits, vegetables or drinking yogurt. A person loses the maximum amount of weight by consuming them. Dishes made from these products only at first glance seem similar and unoriginal, but in fact, real masterpieces can be prepared from them.

Greek salad can be found on the menu of all restaurants, but not every housewife makes it at home. The Mediterranean diet consists primarily of vegetables and herbs, olives and olive oil - just what you need to prepare this light snack. For it you will need tomatoes, cucumbers, feta cheese or fetax cheese, green salad leaves, olives and olive oil. The proportions can be arbitrary. The ingredients are cut into large pieces, and the pits are removed from the olives. Next, vegetables and cheese must be combined in one container and poured with a small amount of olive oil, seasoned with spices. Everyone's favorite Greek salad is ready!

The best option for breakfast may be a fruit mix. To prepare you will need strawberries, apples, orange, canned pineapples and drinking yogurt. All ingredients are mixed and filled with milk product. The salad is moderately sweet, so you don't need to add sugar. A large amount of vegetables and fruits is what the Mediterranean diet mainly consists of. Recipes for dishes made from similar ingredients will appeal to anyone who wants to lose a few kilograms in a week.

The role of seafood in the diet

Dishes baked in the oven are deservedly recognized as the best option for the holiday table. They always look great, and most importantly, they are easy and simple to prepare. Baked fish is a delicacy that no one can resist. The Mediterranean diet relies heavily on seafood. For baking, it is better to choose large fish without bones, such as sterlet, pike perch, sturgeon, and pike looks especially impressive.

Before starting to prepare the dish, seafood must be doused with boiling water, scaled and gutted. For better results, the insides can be removed using a hard sponge. Next, the fish must be rubbed with salt and other spices so that the dish is not bland, and to enhance the taste, you can sprinkle the carcass with lemon juice. Place foil on a baking sheet, grease it with sunflower oil, and place the fish on top. It is better to stuff it directly in the baking container so that it does not fall apart during transfer. Fill the inner free part of the fish with potatoes, vegetables and herbs, make cuts on top and insert garlic, onion and lemon into them. The dish is baked at 200 degrees for 45 minutes. Convince yourself of how vibrant and original the Mediterranean diet can be: menus, recipes and methods of preparing dishes will certainly delight even the most sophisticated gourmets.

What could be tastier than aromatic seafood from the oven? These dishes can add more variety to the Mediterranean diet. Spanish paella is prepared from sea cocktail and chicken fillet in equal proportions, four cloves of garlic, one onion, two tomatoes, two glasses of dry rice and green peas. In addition to the main ingredients, you will need a liter of chicken broth and olive oil. The dish may seem complicated at first, but it will take you no more than an hour and a half to prepare. Fry the chicken in flour and olive oil, add garlic, onion and chopped tomatoes. As soon as the food is covered with a golden crust, pour the rice into the pan. Separately, fry the seafood cocktail, combine everything and pour in the broth. The dish is stewed for several minutes and left for half an hour. Real Spanish paella is ready!

Yogurt at home

Fermented milk products are the favorite treat of all women on a diet. Yogurts and curd cheeses, cocktails and mousses can be found in any store, but if you have free time, you can prepare all this at home. This way you can save money and get a natural product. The Mediterranean diet, whose recipes include dairy products, will seem less boring if you diversify it with fruit yoghurts. You can make them in two ways - completely on your own or from kefir. Real yogurt is made from milk, thermophilic lactic acid streptococcus and Lactobacillus bulgaricus.

Yogurt starter is sold at any pharmacy, and a small flask will be enough for you to prepare several liters. Boil and cool a glass of pasteurized milk, combine it with the starter and place in a warm place for eight hours. All this can be stored in the refrigerator for no more than two weeks. Yogurt is prepared from a tablespoon of starter and a liter of warm milk. The product can be stored for a week. If you don’t have free time for preparation, you can combine kefir with fruit syrup, jam - and quick yogurt is ready!

The Mediterranean diet is often called one of the healthiest and most healthy. It is approved by doctors and leading nutritionists in 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 characteristic of the food habits and traditions of the inhabitants of Greece, Morocco, Italy, Spain, Portugal, Croatia, and Cyprus. In 2010, this system was recognized by UNESCO as a cultural national heritage. Today she often pursues slightly different goals - losing weight.

The essence

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

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

It not only cures 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 foods a little less often (only a few times a week or even a month). For clarity, you will need a power pyramid built specifically for this system.

Allowed

For daily use (based on the food pyramid):

peas, legumes, lupine;
grains: 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;
fruits.

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

potato;
seafood (squid, scallops, lobster, mussels);
meat (give preference to white and lean);
sea fish (sardines, anchovies, herring, mackerel);
sweets;
eggs.

Prohibited

Red meat is at the top of the nutrition pyramid, meaning it is strictly prohibited. Prohibited products also include:

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

The Mediterranean diet turns out to be so useful for losing weight also because it suggests building a diet according to a certain pattern:

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

Cypriot cuisine. People here love to grill; they love yogurt, garlic, and various spicy spices (especially curry and ginger). The most popular product is Khulumi 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 following it.

About products and meals

Cereals are eaten for breakfast.
Vegetables, pasta, noodles, rice, a glass of wine - for lunch.
Proteins and vegetables for dinner.
Fruits - for dessert (3 servings per day).
Minimize consumption of figs, grapes, bananas and fruit juices.
For dairy products, give preference to milk and yogurt (low-fat).
Cheese is introduced into the diet in moderation.
Fish is grilled, boiled or stewed twice a week.
Meat should be lean and without preservatives.
Honey and sweets are allowed once a week.

Many people ask whether rolls can be included in the Mediterranean diet: yes, this is not forbidden. However, you can eat them no more than 2 times a week.

About the weight loss method

Lead an active lifestyle and exercise, as the diet involves consuming enough carbohydrates.
Establish a clear daily routine: meals should be at the same time.
Drink more water.
Look for recipes adapted to Russia.
Always remember that this is a fairly unusual diet. There are no specific dates that promise 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, there is usually no problem finding the right recipes so as not to go crazy and enjoy a varied menu.

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

Benefits and harms

Recent studies have shown that the Mediterranean diet reduces the risk of cancer, cardiovascular disease, diabetes, high blood pressure and obesity. All this is thanks to the abundant consumption of fresh vegetables, fruits, grains and minimal consumption of meat and fish.

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

Advantages:

Many products can be bought in 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 subsequently maintains normal weight.
There are many permitted products, which allows you to prepare 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 failure.
Does not make you suffer from hunger.
Possibility to combine with physical activity.

Flaws:

You can’t lose weight quickly (that’s what they exist for).
Will not save you from obesity.
Difficult to tolerate for those with a sweet tooth.
The dishes contain a lot of fiber, which can cause stomach problems.
Contraindications: any problems with the gastrointestinal tract.
Some products are too specific, difficult to find, and quite expensive.

Italian Cuisine. 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 belly goes away.

If you don’t have time to wait, you can use these express options:

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

When choosing different options, you should keep in mind that all of them will be deprived of the main advantage. We are talking about a balanced diet, since all of the listed methods are based on the consumption of a specific product. And all mono-diets have a number of significant disadvantages.

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

Sample menu

The Mediterranean diet menu is easy to create, because the variety of dishes and permitted products allows you to prepare 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. Considered the basis of the Mediterranean food system. It is here that olive oil, homemade honey, and 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.

Dishes map

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

Gazpacho soup

Ingredients:

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

Preparation:

Trim the crusts off the bread slices. Cut into cubes and fry in a dry frying pan.
Peel the pepper and cut into strips.
Grind the onion and garlic.
Place vegetables in a blender, add bread and lemon juice. Lightly add salt. Blend until pureed.
Let it brew.
Cut the cucumbers into small slices.
Add olive oil before serving and stir.
Pour the soup into bowls, sprinkle chopped cucumber and fresh basil on top.

Minestrone soup

Ingredients:

250 g green beans;
zucchini;
100 g celery root;
bulb;
bell pepper;
3 tomatoes;
120 g pasta;
1 liter of vegetable broth;
Bell pepper;
Bay leaf;
10 grams of a mixture of Provencal herbs;
salt pepper;
50 ml olive oil.

Preparation:

Chop all the vegetables.
In a heavy-bottomed saucepan, fry the onion in olive oil.
Add carrots and celery. Fry for 5 minutes.
Do the same with pepper, after removing its seeds.
Add broth.
After boiling, drain the beans, zucchini, and peeled tomatoes.
Cook for 15 minutes.
Add herbs. Add a pod of hot pepper.
After boiling, lower the pasta.
Boil the soup until they are ready.
Remove the pan from the heat. Wrap in a towel for 15 minutes.

Pesto

Ingredients:

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

Preparation:

Grind the garlic in a blender.
Grind the basil leaves in it separately.
Combine basil, nuts, and garlic in a blender. Add salt and sprinkle with pepper. Finely grate the Parmesan.
Grind it all.
Pour in the oil. Mix.

Lobio

Ingredients:

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

Preparation:

Pour cold water over the beans and leave to swell for 8 hours.
After that, boil it in 2 waters (drain the first after boiling) until soft. Mash some of it a little with a fork in a saucepan.
Chop the nuts.
Chop the onion and fry it.
Blanch and cut the tomatoes into cubes.
Grind the cilantro.
Add tomatoes, suneli hops, and pepper to the onion. Simmer for 5 minutes.
Add beans, nuts, garlic, cilantro to them.
Add salt and mix.
Keep on fire for another 10 minutes.
If the dish turns out to be a little dry, pour in a little bean broth.

Portuguese cuisine. Here they use seafood and fish in huge quantities, they love vegetables - and the latter are served fresh and whole. They are eaten for breakfast, lunch and dinner. Portuguese sweets with almonds, coconut and cinnamon are famous 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 to avoid stressing the digestive tract and the body as a whole. The more relaxed the diet is, the better the results will be.

Mediterranean diet! The name alone brings to mind the salty sea wind, the silky rustling of olive leaves and the seductive aroma of fresh fish frying on the grill. Good news: the Mediterranean diet can truly be called a truly hedonistic eating style - there are minimal restrictions when following it, and the products can be used to create a gourmet restaurant menu.

Is the Mediterranean diet the eighth wonder of the world?

The Mediterranean diet has a unique reputation - it is the only food system recognized as a national cultural heritage by UNESCO in 2010. The honors of its custodians were initially shared by the largest countries in the Mediterranean region, famous for their culinary traditions: Greece, Morocco and Italy. And in December 2013, UNESCO expanded the list of countries whose national cuisine also shares the values of the Mediterranean diet, to include Spain, Portugal, Cyprus and Croatia.

Of course, the gastronomic traditions of these countries, which are very different both geographically, socially, and religiously, differ significantly - they all have their own “crown” products and unique specialties.

However, researchers have found that all Mediterranean cuisine is nevertheless based on common values, which formed the basis of the Mediterranean diet as an eating plan that can be followed even far from sea shores and shady groves.

Researchers from the Archieves of Neurology found that a Mediterranean diet reduces the incidence of damage to blood vessels in the brain; their colleagues from the Journal of Clinical Endocrinology and Metabolism proved that the Mediterranean diet causes an increase in the concentration of osteocalcin serum in the body, which strengthens the skeleton; and doctors in the American Journal of Medicine are confident that those who follow a Mediterranean diet have a much lower risk of having a myocardial infarction than those who eat a low-fat diet.

The first popularizers of the Mediterranean diet were American doctors Ancel Keys and Walter Willett. Their efforts overcame the mistrust of typical Westerners who initially could not understand how eating a diet rich in carbohydrates, generously seasoned with olive oil and washed down with red wine could not only help you lose weight, but also protect your health.

However, numerous scientific studies have done their job: the Mediterranean diet won fans, and by the beginning of the 2000s it became, without a doubt, one of the most popular diets in the whole world.

The Mediterranean diet has a positive effect on life expectancy and reduces the chances of developing Alzheimer's syndrome, Parkinson's disease and type 2 diabetes. Today, nutritionists also classify it as a diet, which, in general, is not at all surprising, because once you start following the Mediterranean diet, you don’t really want to end it.

Mediterranean diet food pyramid: what and how much to eat?

All types of foods included in the Mediterranean food system are located in this pyramid from bottom to top as the frequency of their consumption decreases. It is based on “slow” carbohydrates, represented by unrefined cereals (bulgur, brown rice, barley, millet), durum wheat pasta, and whole grain bread. The Mediterranean diet is based on them - it is assumed that in one form or another you will consume up to 8 servings of various foods of this type per day.

Above slow carbohydrates, which supply the body with evenly supplied energy “fuel,” are fruits (up to 3 servings per day) and vegetables (up to 6 servings per day).

The "layer" of olive oil in the pyramid means that it is used as the main source of lipids where needed.

Olive oil, rich in unsaturated fatty acids, helps not only to avoid the “clogging” of blood vessels with cholesterol, but also has an aggressive effect on old fat deposits, so its help in losing weight and improving health is invaluable.

The Mediterranean diet is a balanced eating plan. A varied menu and the absence of strict restrictions allow you to follow it as long as you want and your wallet allows.

The bottom of the pyramid, representing the foods that should be eaten daily on a Mediterranean diet, is topped with calcium-rich dairy products (2 servings per day). Preference should be given to fermented milk products without additives and low-fat fresh cheeses.

The higher ones are the permitted foods, which must be consumed regularly, but in moderation. It is recommended to eat sea fish 5-6 times a week, lean poultry - 4 times a week, olives, dried fruits, nuts, seeds - no more than once a day. The consumption of potatoes and other root vegetables (parsnips, turnips) should be limited to 3 servings per week. On the Mediterranean diet, you are also allowed to enjoy 1 to 4 eggs per week and three servings of sweets or chocolate.

At the peak of the pyramid is red meat - its consumption is limited to 4 servings per month (portions should be small, up to 100 grams of the finished product).

For the Mediterranean diet, choose the best freshest products. What can be eaten raw is eaten raw, it is advisable to ferment grains before cooking by soaking them for a day, and for vegetables and meat use steaming or grilling.

Five rules of the Mediterranean diet

1 Maximize your intake of plant foods and try to discover all its diversity by adding whole grains, vegetables and fruits, legumes, and nuts to your menu.
2 Avoid red meat: Lean poultry and fish fillets are complete sources of animal protein, but their amounts in the Mediterranean diet are rather moderate.
3 Wherever possible, replace cooking fats, butter, lard with extra virgin olive oil.
4 Replace salt with spices and herbs: sodium is found in sufficient quantities for the body in almost all products of plant origin, in addition, table salt will be supplied with brine and whey cheeses recommended on the Mediterranean diet.
5 Don’t forget about the original benefit of the Mediterranean diet - drink high-quality dry red wine with lunch and dinner!

Does the Mediterranean diet work for weight loss?

The Mediterranean diet is characterized by a balanced diet, so there are no actual medical contraindications for it. Despite the diet plan's commitment to food choices, food combinations, and portion sizes, the Mediterranean diet does involve cutting out a number of foods. This is fast food, semi-finished products (including ready-made factory sauces!), refined foods, products containing hydrogenated fats - in a word, everything that we know not from the best side and without an emphasis on Mediterranean nutrition.

However, anyone who has ever tried to get rid of extra pounds understands that in order to lose weight it is necessary to create a deficit of incoming calories: only in this case the body will begin to use up its own fat reserves.

When drawing up a menu for the Mediterranean diet, focusing on the pyramid, which will help present the diet in the correct proportions, it is also necessary to monitor the portion sizes. It is optimal for these purposes to use a measure of volume, known in the USA and Great Britain as a cup (1 cup = 237 ml or 16 tablespoons. For Russians, it will be convenient to measure portions with a familiar glass (1 cup - 1 incomplete glass) or get a special measure.

To lose weight on the Mediterranean diet, nutrition experts recommend judging the size of your meal. In any meal, one product is limited to the following volume:

leafy fresh vegetables: 1 cup
prepared (steamed or boiled) vegetables - ½ cup
pasta and grain side dish - ½ cup
cooked legumes - 1 cup
yogurt or whole milk - 1 cup
potatoes - 1 cup
fruit - 1 piece
egg - 1 pc.
nuts - 30 gr
lean meat, fish - 100 g of finished product

This is perhaps the only restriction offered by nutritionists to those who want to lose weight on the Mediterranean diet, and it is rather advisory in nature.

The specific composition of each breakfast, lunch and dinner and the number of ingredients are determined by the person losing weight, focusing on the proportions presented in the pyramid and the general recommendations of the nutrition plan. In addition, you can use numerous collections of recipes dedicated to losing weight on the Mediterranean diet.

A day on the Mediterranean diet involves 5 meals, of which 3 are full meals (breakfast, lunch, dinner), and 2 are snacks. It is advisable to maintain approximately equal intervals between meals: as you know, the more evenly calories come in, the more evenly they are burned.

And, of course, when adopting such an important part of Mediterranean culture as the approach to dining, it is impossible to ignore the cultural and social aspects of the diet of residents of coastal countries. Varied and natural physical activity, such as walking, cycling, team sports, and swimming, remains an integral part of the answer to the question of how to lose weight on the Mediterranean diet.

Drinking regime on the Mediterranean diet

Sanus per aquam (“health through water”)! The ancient Romans, the ancestors of the Mediterranean people, bequeathed to us this timeless wisdom. The Mediterranean diet does not argue with it: simple non-carbonated clean drinking water becomes the main source of liquid, it should be consumed evenly throughout the day (at least 1.5 - 2 liters per day).

Of course, soda, lemonade and any drink containing sugar are prohibited, including compotes, juices and fruit drinks from packages. Freshly squeezed juices should also be treated with caution; they contain large amounts of fructose, which without the presence of fiber does not contribute to weight loss. Fresh juices cannot be perceived as drinks; they are more of a food, or rather even a dessert.

The Mediterranean diet frowns on the consumption of coffee and tea: if you cannot wake up without a cup of espresso, then limit yourself to just one cup in the morning. However, the diet is aimed at providing you with a constant energy boost, and perhaps the need for invigorating caffeine will gradually disappear on its own.

But dry red wine with its most valuable flavonoids is held in high esteem on the Mediterranean diet - men are allowed to drink three and women two glasses a day, fully enjoying the bouquet of the drink and its combination with a delicious dish prepared according to Mediterranean rules.

The Mediterranean diet - the choice of the curviest celebrities

One of the most ardent fans of the Mediterranean diet is the Spanish-born Hollywood star Penelope Cruz. The happy wife of brutal handsome man Javier Bardem, the mother of two charming kids, has repeatedly admitted in interviews that her favorite childhood foods helped her quickly get back into shape after pregnancy - fish, vegetables, fruits, natural yoghurts and lots and lots of aromatic olive oil.

The benefits of the Mediterranean diet in the fight against signs of premature aging are simply embodied in Penelope - she was born in 1974, however, apparently, she does not think of parting with the role of a sultry beauty, maintaining not only her feminine figure, but also the natural beauty of her hair and skin. The help of the Mediterranean diet in maintaining the health of the cardiovascular system, using the example of the beautiful Spaniard, is also beyond doubt: Penelope Cruz is always in a good mood and full of energy. As a physical activity that complements the healthy menu, she chooses ballet, admitting that boring classes in the gym are disgusting to her temperament.

Another famous follower of the Mediterranean diet is the great Italian actress Sophia Loren. This woman is original in everything, including her interpretation of a healthy nutrition system.

Lauren is famous for saying about herself: “I owe everything you see to spaghetti.”

The actress, who has become a symbol of femininity for several generations, sincerely believes that there is nothing healthier than high-quality Italian durum wheat pasta with homemade sauce with vegetables, cheese, and, of course, olive oil. Sophia Loren prepares food for herself and her two sons, walks a lot and enjoys life - this, in her opinion, in the company of the basic products of the Mediterranean diet, preserves her beauty and slimness for many decades.