Mediterranean diet for weight loss - menu for the week

There are many diets, which are based on the principles of nutrition in some countries. Among the effective methods of losing weight is the Mediterranean diet, which uses the features of proper nutrition. There are options that are recommended as a therapeutic diet.

Mediterranean diet - what is it?

Mediterranean countries have their own gastronomic features, which became the basis of a special food system, and offered it to Dr. Ansel Keis. He believes that human health directly depends on how many fats of animal origin he uses. Many are interested in what includes the Mediterranean diet, and so traditionally it is based on the use of foods with a small amount of fat, but with emphasis on nutrition is done on cereals.

Mediterranean diet - the pros and cons

To understand whether the present technique of losing weight is worthy, one should consider its advantages and disadvantages. An important plus is that the principles of nutrition are similar to the basic rules of dietary and healthy nutrition. The benefits can be assessed by learning how a Mediterranean diet is useful, since it helps to lose weight, improves health, preserves beauty and prolongs youth. Another advantage is the wide choice of permitted products, and due to the variety of diets, the risk of disruption is minimized.

It has a Mediterranean diet and minuses, for example, it can not cope with obesity and lose weight in a short period of time. This method of losing weight requires serious financial costs and the necessary products are often inaccessible. Due to the presence of a large amount of dietary fiber can not be used for ulcers and other problems with the digestive system.

Principles of the Mediterranean diet

Due to the basic rules of this technique, weight loss significantly reduces the risk of failure. It does not imply strict dietary restrictions and is based on the characteristics of PP. There is a pyramid of the Mediterranean diet, by which you can determine which foods and how often you need to consume. At the bottom there are positions for the daily menu, and at the top are things that can not be included in the diet infrequently. The basics of the Mediterranean diet are as follows:

Vegetables and fruits are allowed to eat in unlimited quantities, but it is better to choose unsweetened and not starchy-bearing fruits. To consume them is more in raw form, but thermal processing is also allowed: steaming, in the oven and on the grill.
Cereals are recommended before cooking to soak for 24 hours to remove excess starch.
To maintain the water balance, you should drink at least 1.5-2 liters per day.
Instead of all cooking fats, it is allowed to use only olive oil , which contains important omega-3 fatty acids.
The Mediterranean diet implies frequent meals in small portions.
It is recommended to abandon the salt, replacing it with herbs and spices. Sugar is harmful, and it is better to use honey or natural substitutes, for example, stevia.

Mediterranean diet for weight loss

To make up your menu, you need to consider some recommendations for each meal. For breakfast it is necessary to choose cereals, and for dinner, suitable pasta, rice and vegetables. Dinner includes protein foods supplemented with vegetables. Mediterranean diet, a menu for which you can make a week yourself, allows the use of desserts, but only fruit. It is important to exclude from your diet fast food, vegetable oils, sausages and other harmful foods.

Mediterranean diet - Russian variant

Since some products from the original diet of Mediterranean countries are expensive for Russia, some substitutions have been made. Mediterranean diet, the menu of which is by the rules, means the use of olive oil, and quality varieties - expensive, so they are replaced with unrefined sunflower oil, adding to the diet of sunflower seeds or sunflower seeds. Instead of red fish, you can eat mackerel or even herring, supplementing the menu with linseed oil. Use pasta from hard varieties of wheat and cereals of domestic producers.

The new Mediterranean diet Raanana

The presented technique is aimed at healthy weight loss and fixing the results. Use its principles can be for a long time and even a lifetime, because it brings the body only benefit. The anti-inflammatory and hypoallergenic diet of Raanan was suggested by Dr. A. Stehringar who presented an excess of fat mass as a chronic inflammatory process. There are a number of advantages to this technique.

Balanced ratio of BIO.
Reduces the existing inflammatory processes.
Provides useful fats, important for health.
The Mediterranean diet includes natural products that are beneficial to the body.
In the diet there is food that contains organic substances.
The menu is diverse, so the risks of disruption are equated to zero.

Mediterranean diet to reduce cholesterol

The presented method of losing weight is useful for health, helping to cope with various diseases and other malfunctions in the body. Dishes of the Mediterranean diet are recommended for people with high cholesterol. The diet implies the use of healthy food, in which there are no substances worsening the state of the vessels. Useful products of the Mediterranean diet for lowering cholesterol: green vegetables, nuts, flax seeds, olive oil, red fish and whole grains.

Mediterranean diet for diabetes

One of the modifications of the Mediterranean diet is the technique proposed by Lydia Ionova, and it is recommended for diabetics. It unlike the original contains less bread and cereals, but vegetables, fruits and meat more. Important is water, the amount of which should be calculated depending on the body weight. The Mediterranean diet for diabetics Ionova helps to avoid sharp jumps in blood glucose, lowers cholesterol and normalizes lipid metabolism.

Mediterranean Diet - recipes

Given the wide range of products allowed, it is understandable that there are a huge number of recipes for cooking different dishes. Snacks, salads, side dishes, first and second courses, and desserts, all this can be used to compose your diet. Recipes for Mediterranean diet are simple and do not require special culinary skills. As an example, we give a method for preparing gazpacho and vegetable risotto.

Recipe for gazpacho

Ingredients:

tomatoes - 6 pcs .;
cucumber - 1 piece;
red pepper - 1 pc .;
onion - 1 piece;
garlic - 3 teeth;
salt - 5 g;
white bread - 2 slices;
wine vinegar - 2 tsp.
olive oil - 35 g;
salt, pepper and greens.

Preparation

Grind garlic and rub it with salt. Add the dried bread, butter and thoroughly rub everything to homogeneity.
Vegetables chop in a blender, add bread mass and wine vinegar. To taste, put the spices and herbs.

Risotto Recipe