The Mediterranean diet is the only nutritional system that has a phenomenal number of followers who follow its rules not only to lose weight, but also to improve the health of the entire body, which ultimately leads to active longevity.
Essence and basic principles.
The uniqueness of the 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 region, comparing the morbidity statistics of its population with the rest of the population of the planet, identifying the reasons for its superiority and adapting the traditional diet of the region to other countries.
The term "Mediterranean diet" was first introduced in the middle of the 20th century by the American couple A. and M. Case, who, while investigating the dependence of cardiovascular diseases on diet, came to an unexpected conclusion.
It turned out that Italy, where nutritionists published their scientific works on heart diseases, differs from its home country in that the local population, consuming rather fatty and high-calorie foods, is not obese and is less susceptible to diseases of the system. circulatory. , hypertension and diabetes.
This served as an impetus for new research work in Italy and then to confirm the idea in Japan, Germany, Finland and Yugoslavia.
Ansel and Margaret Case's sensational discovery prompted American scientists, concerned about the nation's level of disease and rapid "obesity, " to use their research to create a "preventive medicine" program in the 1970s. In essence , these are the systematized foundations of the traditional nature of the diet of the inhabitants of Mediterranean countries.
The popularity of the diet has been very high for half a century, demonstrating its simplicity and effectiveness, and the UNESCO organization has recognized the cuisine of 12 Mediterranean countries as national cultural heritage. Unlike other diets, the Mediterranean diet has no time limits.
It should become a way of life, turning its nutritional supporter into a resident of the Mediterranean region. Which is not at all difficult, given the simple principles and the availability of the necessary products in all stores. The Mediterranean diet to lose weight involves following certain rules that quickly become a habit.
To do this you need:
- switch to 6 meals a day (3 main and 2 additional, called snacks);
- make seasonal (not greenhouse) vegetables, fruits and berries the basis of the diet;
- focus on fish and seafood in your diet;
- use only olive oil in cooking, using it both for cooking and for dressing salads;
- eat dishes made with legumes every day;
- minimize sugar consumption by replacing it with honey;
- drink only dry red wine, refusing other alcoholic beverages;
- consume at least 6 tablespoons. clean water per day;
- lead an active and mobile lifestyle.
To better understand these simple rules, the so-called "Mediterranean diet pyramid" has been developed. Closer to the base, which occupies the largest volume of the geometric figure, are the foods that should be consumed several times a day.
This:
- rice, millet, bulgur, durum wheat pasta, cereal bread;
- vegetables and fruits;
- fermented dairy products, cheeses;
- nuts, dried fruits.
In addition, closer to the top of the pyramid, that is, occupying a significantly smaller volume, are food products with a consumption limit of 1 to 6 times per week.
This:
- fish dishes;
- bird meat;
- dad;
- chicken eggs;
- sweet desserts.
At the top of the pyramid is meat. Italians prefer 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 generally accepted product, it is only necessary to choose lean cuts.
Thus, a visual distribution of priority products allows us to reduce the diet to the following daily diet:
| Product name | % of food consumed per day |
|---|---|
| Cereals and legumes | 35 |
| Vegetables, fruits, vegetables. | thirty |
| Fermented dairy products, cheeses, fish, meat. | twenty |
| Olive oil | 10 |
| sweet desserts | 5 |
An important point: when to eat the listed products.
The distribution of the diet over time looks like this:
- cereals, cereals, chicken eggs, vegetables, fruits - breakfast;
- fermented milk products, fruits - second breakfast;
- soups, pastas, rice, vegetable salads, meats, fish, fruits: lunch;
- fruit salads, fermented milk products, cheeses – snack;
- fish, vegetable stews, salads, seafood, cheeses, fruits - dinner.
Thus, observing the list of permitted foods and the distribution of their intake throughout the day, we can conclude that you will not have to go hungry. In addition, a good red wine is a daily plus in the Mediterranean diet. Even desserts are allowed, once a week (Italians and French are famous lovers of sweets, but in moderation).
However, to start the process of losing weight (that is, this is the goal of switching to dietary nutrition), you need to remember the amount of food you eat. The volume of food consumed at one meal should not exceed 240 ml (visually this is 16 tbsp. L. or 1 tbsp. ).
The Mediterranean diet to lose weight does not produce immediate results. With a balanced menu, hearty meals and minor restrictions in their lives, followers of these principles, as a rule, continue to live, observing them more thoroughly and, after some time, notice better health, significant weight loss and need for a renovation. body to move actively.
Contraindications for use
The success of the diet is due to three factors:
- low in animal fats and sugar;
- high in dietary fiber, fiber;
- High in omega-3 fatty acids and antioxidants.
Although the Mediterranean diet on an empty stomach is a well-balanced eating method, it has contraindications.
This combination is unacceptable for some people:
- Very obese people will not be able to obtain the expected results by changing their diet. In this case, special and radical methods of adjusting the weight are required.
- A set of foods with a high level of fiber can be harmful for diseases of the gastrointestinal tract.
- Allergic people who react to shellfish or other important components of the Mediterranean diet should avoid it.
Main menu of the week.
After some time, getting used to the Mediterranean diet and its features will help you create a balanced menu for the day, taking into account the rules, your own preferences and capabilities. Until then, you can use the recommendations of nutritionists.
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Mediterranean Diet Recipes
The Mediterranean diet for weight loss is distinguished by a wide selection of dishes to create a menu.
It is important to remember that:
- Olive oil is used in cooking, a source of polyunsaturated fatty acids and lipids, which can sometimes be replaced by another vegetable oil;
- Bread consumption is limited and must be grain, coarsely ground;
- food should be prepared without the use of store-bought sauces or canned products containing E additives;
- dairy and fermented milk products should be low in fat;
- in dietary nutrition, the consumption of any sea fish is encouraged: herring, mackerel, cod, hake, pike perch, perch; The fish should be steamed, grilled, boiled or stewed, avoiding frying it;
- 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 should also be boiled or stewed;
- salt is used in small quantities, it is well replaced with lemon juice and spices; sugar is completely excluded, you can use a little honey;
- We must not forget about drinks: teas, infusions and coffee are allowed; simple clean water is required;
- wine should be red and dry, which helps reduce appetite, normalizes gastric acidity, participates in hematopoiesis and reduces cholesterol;
- Store-bought sweets with a high content of sugar, fat and palm oil are excluded from the diet.
Summer salad (with chicken)
A hearty and easily digestible salad has an unusual, spicy and fruity flavor, thanks to the combination of its ingredients.
Ingredient composition
Compound:
- boiled chicken breast – 150 g;
- fresh peaches – 2-3 pieces;
- canned pineapples – 50 g;
- Celery stalks – 2-3 pieces. ;
- any lettuce leaf – 150 g.
For the dressing you need natural skimmed yogurt without additives (1/2 cup), mint, cinnamon, lemon zest.
Step-by-step cooking process.
Summer salad is prepared in 3 stages:
- The process should begin by preparing the base of the salad: it is necessary to cut the chicken breast, peaches, pineapples and celery into small cubes. It is best to tear lettuce leaves with your hands.
- To prepare the dressing, place the yogurt in a separate container, add cinnamon, lemon zest and chopped mint leaves.
- Next, add the dressing to the salad base and toss gently.
What can I add?
The salad will remain tasty, healthy and in accordance with the rules of the Mediterranean diet if:
- use turkey meat instead of chicken;
- Peaches can be replaced with nectarines and pineapples with orange pulp.
This type of salad will continue to be a healthy, low-calorie and satisfying dish.
How to serve a dish
Summer salad is easy to prepare any time of year by purchasing some imported peaches or oranges. It is good for dinner with a glass of dry red wine. The plate can be decorated with lettuce leaves and pieces of fruit that are left aside.
Salad with basmati rice
The Mediterranean diet to lose weight is known for its cereal salads, in which poultry, fish or vegetables can be combined with cereals to obtain dishes that are varied in flavor, but satisfying and healthy.
One of these salads is below.
Ingredient composition
Compound:
- basmati rice – 1 tablespoon;
- feta cheese – 60 g;
- sun-dried tomatoes – 2 pieces. ;
- peanuts - 2 tablespoons. l. ;
- mint;
- olive oil;
- spices;
- water (for 200 g of rice - 250 ml of water).
Step-by-step cooking process.
Basmati salad is prepared in 6 steps:
- Basmati rice should be washed and then soaked for 15 minutes. in warm water, which will help the grains more fully reveal their flavor and aromatic properties.
- Then you should continue cooking in the same water, after boiling reduce the heating temperature. After boiling the cereal for 20 minutes, set the saucepan aside and let the grains sit in the hot saucepan for another 15 minutes. Only after this can you stir the rice with a fork.
- At this time, the sun-dried tomatoes should be poured with hot water and kept for 10 minutes, then dried with a paper towel and cut.
- Roast and chop the walnuts and feta cheese.
- Add tomatoes, cheese, and walnuts to cooled rice; This is the base of the salad.
- Add the chopped mint, spices and season with olive oil.
What can I add?
You can use other nuts in this dish: pine or walnuts, which are very suitable for the Mediterranean diet.
How to serve a dish
The dish can be served for lunch or dinner, garnished with a sprig of mint.
Cream Cheese Soup with Seafood
The Mediterranean diet allows the consumption of large amounts of fatty foods such as cheeses.
They appear on the table almost every day, served as an appetizer, at the end of a meal with dessert or when preparing a hot meal.
Ingredient composition
Compound:
- 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 piece;
- carrots – 1 piece;
- onions – 1 piece;
- wheat flour – 1 tablespoon. l. ;
- wine vinegar - 1 tbsp. l. ;
- olive oil – 1 tablespoon. l.
Step-by-step cooking process.
Cream cheese soup is prepared in 5 steps:
- To prepare the broth, you need to boil the shrimp and mussels, peel them, filter 200 ml of liquid and pour into a saucepan to prepare the soup.
- The peeled and chopped onion should be sautéed in a small amount of olive oil until transparent and, adding pieces of carrot, kept on heat for a little longer.
- Place the cream in a saucepan with the broth, bring to a boil and, putting it over low heat, add the grated cheeses. The broth must be stirred constantly until the cheeses are completely melted.
- The next step is to collect the scrambled egg yolk, the overcooked vegetables and the flour diluted in a small amount of water in a saucepan. While stirring the soup, bring it to a boil and cook for 5-7 minutes.
- It is necessary to "beat" the contents of the saucepan with a blender, achieving the desired consistency with the remaining broth.
What can I add?
To enhance the flavor, you can use the broth left after cooking boiled fish.
How to serve a dish
Soup is served at lunch. The contents of the dish are sprinkled with herbs.
Zucchini with feta cheese
Baked vegetables are a great option for a dish that is healthy and takes up little time in the kitchen.
One option is zucchini with feta cheese.
Ingredient composition
Compound:
- zucchini (small) – 4 pieces. ;
- feta cheese – 200 g;
- garlic – 1 clove;
- olive oil – 1 tablespoon. l. ;
- mint;
- spices;
- pinions.
Step-by-step cooking process.
Zucchini with cheese is prepared in 4 steps:
- To prepare zucchini for baking, you need to wash them; Peel old fruits and leave the young ones with skin; cut lengthwise into two parts and remove the pulp.
- Next, fry the chopped pulp in olive oil with garlic, passed through a garlic press.
- Add the rest of the ingredients to this mixture: chopped feta cheese and mint, nuts and spices. Mix everything carefully.
- Fill the zucchini "boats" with the prepared filling and place 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 cheese.
How to serve a dish
The dish goes well alone or with a side of boiled brown rice. Or you can use it yourself as stewed vegetables for chicken or turkey breast. The zucchini will be beautiful with parsley.
Baked fish with cheese
Fish is a frequently consumed food in the Mediterranean diet. During the weight loss period it should be consumed boiled or stewed.
By changing the type of fish, you can change the calorie content and flavor of the dish while maintaining its health benefits.
Ingredient composition
Compound:
- fish fillet – 200 g;
- low-fat kefir – 50 ml;
- semi-hard cheese – 70 g;
- olive oil – 1 tablespoon. l. ;
- lemon juice – 1 tablespoon. l. ;
- dill.
Step-by-step cooking process.
Fish with cheese is prepared in 4 steps:
- The baking tray should be greased with oil and place the fish pieces on top.
- The dressing is prepared like this: you need to combine kefir, juice, herbs and mix everything. The mixture should be carefully poured over the fish portions.
- Grated cheese should be sprinkled on top of each piece.
- The products must be kept in the oven preheated to 180°C for 15 minutes.
What can I add?
You can add chopped bell pepper to the mixture or place a slice of tomato on top of the fish.
How to serve a dish
The fish can be decorated with herbs and thin lemon leaves.
Pasta with peas
The Mediterranean diet includes pasta (pasta) among the foods allowed for consumption, a favorite not only in Italy.
There is no certainty that significant weight loss can be achieved by eating them, but nutritionists believe that category "A" pasta, made from durum wheat, does not lead to weight gain.
Ingredient composition
Compound:
- pasta category "A" – 200 g;
- semi-hard cheese – 200 g;
- green peas – 0. 5 tablespoons;
- bell pepper – 1 piece;
- olive oil;
- lemon juice.
Green peas can be used fresh frozen, this is much better than canned.
Step-by-step cooking process.
Pasta with peas is prepared in 3 steps:
- The pasta should be boiled until al dente, the cooking time is always indicated on the package.
- Next, boil the peas until half cooked and fry them in olive oil with finely chopped bell pepper.
- It is necessary to combine hot pasta with peas, pepper, grated cheese and add lemon juice to taste instead of salt.
What can I add?
Boiled pasta can be combined with many foods and sauces, resulting in dishes of different tastes 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 surely be known and the absence of harmful preservatives and additives will be trusted.
Ingredient composition
Compound:
- oats – 4 tablespoons. l. ;
- chicken egg – 2 pieces. ;
- powdered milk – 4 tablespoons. l. ;
- baking powder – 20 g;
- almonds – 10 g.
Step-by-step cooking process.
Oatmeal muffins are prepared in 4 steps:
- To prepare the dough, you need to mix the "dry" ingredients: cereal, milk, baking powder, chopped nuts.
- The eggs must be beaten and carefully combined with the "dry" mixture.
- The resulting mass should be placed in silicone molds, which do not need to be greased with oil.
- The muffins should be placed in a preheated oven at 200°C and baked for 15 minutes.
What can I add?
Any chopped nuts, dried fruit or fresh fruit are suitable as an additive to the oatmeal and milk mixture.
How to serve a dish
The dessert can be served garnished with a mint leaf or fresh berries. For added pleasure, you can prepare tea or herbal infusion.
When to expect an effect
People who switch to the Mediterranean diet notice that, without much effort or discomfort, they begin to notice positive changes in their health and figure after about 3-4 months. Gradual weight loss, at first almost imperceptible, reaching an average of 3 kg after six months.
Becoming fans of tasty and healthy food, people stop focusing on their kilograms, and after 2-3 years, 10-15 kg disappear unnoticed. Having reached the optimal weight, the body independently comes to a state of balance.
The Mediterranean diet is not a change in diet to lose weight quickly with ultra-fast weight regain at the end of the course. It is about a change in lifestyle, in attitude towards the world around you, towards yourself, towards your body and your body, giving them the attention they deserve.