Mediterranean diet for weight loss: menu for the week, healthy and simple recipes

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Until the 1950s, no one in the world had heard of the Mediterranean diet. This concept was introduced by Dr. Ansel Case, who noticed that in the poor countries of post-war Europe, especially in Italy, the level of cardiovascular diseases and lesions of the digestive organs is extremely low, while in prosperous America the number of fatal diseases has constantly increased.

He analyzed the menu of Italians and other inhabitants of the Mediterranean region and came to the conclusion that their excellent health is due exclusively to proper nutrition, historically developed in the Mediterranean countries. True, he paid too much attention to the “low-fatness” of the diet, so he made some inaccuracies, but in general, it was thanks to this scientist that mediterranean option nutrition.

Benefits of diet for health and weight loss

I would like to note right away that the word “diet” means a broader concept than a limited diet. It would be more correct to talk about the Mediterranean style of eating. In order to understand its basic principles, you need to remember what it is - the Mediterranean.

This region includes many countries with different histories, religions and traditions. The main focus in the choice of products is on countries such as Italy, Spain and Greece, but the Mediterranean basin also includes countries such as Turkey, Israel, Egypt, Tunisia, Morocco and other North African states with a menu that is much different from the usual food in the European countries of this region. That is why the familiar concept of the Mediterranean diet includes dishes and products typical of the European countries of the Mediterranean.

There is no need to talk about the uniformity of nutrition in these countries, it differs quite a lot in different regions even within the same state, not to mention different ones, but general principles nutrition in them are the same:

Predominance of plant food over animal food.
The use of a variety of cereals in large numbers.
Use for cooking olive oil.
Preference for fish and seafood.
Fairly limited consumption of red meat.
Drinking in moderate doses of high-quality natural grape wines.
Introduction to the menu of fermented milk products - yoghurts and cheeses.

Based on the foregoing, it can be assumed that the Mediterranean diet is a well-balanced type of food that not only promotes weight loss, but can also be used as the basic basis of the usual, permanent menu of any person. The harmonious combination of all components and a very rich selection of dishes, their excellent taste makes such a diet pleasant and easy, and this is the main reason for refusing diet food - tasteless dishes repel most people who want to lose weight and improve their health.

Important! You should not "get hung up" on products that are typical for the Mediterranean countries. The nutrition of the inhabitants of Russia should consist mainly of local, not imported products. So if there is a choice between fish brought from afar and caught in a nearby river, it is better to prefer local, although, of course, you should not refuse imported sea fish - its composition is very important for health. The same applies to fruits - exotic should, as far as possible, be replaced with local fruits and berries that are more beneficial for our stomachs and beauty.

The Mediterranean type of food is ideal for all people who want to take care of their appearance and health. Due to the use of a large number of vegetables and grains, it can be classified as a low-fat carbohydrate diet, which has an excellent balance of nutrients.

Vegetables and mostly unsweetened fruits and berries saturate the body with vitamins and minerals, cereals give satiety, and cold-pressed olive oil adds a sufficient amount of vegetable fats.

The abundance of fish and seafood enriches the diet with fish oil, and these are extremely useful omega-3 polyunsaturated acids for beauty and health - essential amino acids, without which one cannot count on beautiful skin, lush and thick, shiny hair, strong nails and a healthy heart.

Due to the good balance and deliciousness of the Mediterranean diet, it can be recommended for permanent use by everyone who wants to maintain their youth, beauty and health for as long as possible.

Important! Don't count on fast weight loss when switching to this type of food, since this diet is moderately reduced. However, it is she who gives the most healthy and beauty-friendly weight loss - slow, in which there is no sagging of tissues and the appearance of skin folds.

Basic Diet Principles

The Mediterranean diet has a high energy value, so it is perfect for active people, with it they will not feel hungry or exhausted, weak. Her daily recipes include:

Vegetables, including plenty of legumes. They provide a lot of useful and easily digestible vegetable protein.
Fruits and berries (too sweet and exotic should be avoided).
Whole grain cereals with a predominance of rice.
Durum wheat pasta.
Nuts and plant seeds.
Olive oil. It can be replaced with ordinary sunflower oil, but still the value of raw olive oil is much higher, so you should try to use it if possible.
Fermented milk products, mainly cheeses, yoghurts and other sourdough drinks.
Animal proteins derived primarily from fish and seafood. Meat and eggs are used from time to time.
A large number of clean water, at least 6 - 8 glasses. This is water that is used separately from food, that is, soups, coffee and tea, other drinks are not included in this volume.

For the Mediterranean type of food, eating 5 times a day is characteristic. The regime consists of three main meals and two intermediate ones - an afternoon snack and a second breakfast, or, adjusted for our reality, two snacks between main meals.

The balance of components as a percentage might look like this:

Carbohydrates - 50%. These are mainly vegetables, fruits, pasta, cereals and whole grain breads.
Proteins - 10 - 20%. These include fish and seafood, lean meats, legumes, eggs, and dairy products.
Fats - up to 30%. They are mainly presented olive oil and fats found in fish and cheeses, nuts and seeds.

The Mediterranean type of diet includes the use of a large number of green vegetables as salads and seasonings, as well as the use of spices of all kinds. Sweets are used the least here, synthetic products and semi-finished products are generally not welcome.

Allowed and prohibited products

The menu of Mediterranean cuisine is very rich, so it is impossible to get bored with such a diet, it does not bother you and can be used all your life. But there are a number of foods that should be avoided as much as possible:

Ready-made and semi-finished products, freeze-dried food.
Too fatty foods, especially meat, pork should be preferred to veal and lamb, duck and goose - chicken.
Drinks and foods that contain a lot of dyes, preservatives and other unnecessary and even harmful additives- they "clog" the intestines and lead to the development of allergies.
Sweets, especially factory-made, pastries and muffins. The less refined sugar and other products on the menu, the better. If necessary, sugar can be replaced with honey in moderation.
Sweet fortified wines. Remember that only a very modest amount of red wine can be beneficial - dry and completely natural.
Carbonated drinks, especially sweet ones.

The list of what foods you can eat is much wider and provides the richest basis for compiling a menu:

Vegetables with a predominance of a variety of legumes: peas, grain and green beans, beans, lentils, chickpeas and many other species and varieties.
Unsweetened fruits, like vegetables, are best eaten fresh.
Whole grain bread, as well as bran bread, "black" rye flour bread (supplier of a wide range of B vitamins).
Cereals, soups and casseroles from a variety of cereals.
Dairy products.
Olive oil.
Nuts and seeds of various edible plants.
seasonings and spices in large quantities - they help active digestion, make food tasty and aromatic, saturate it with useful substances.
Red dry wine in limited quantities, occasionally.

Important! When choosing food, try to focus on more familiar types of food, do not chase exotic, local products are much more useful for the Russian stomach than dishes and food brought from afar and completely uncharacteristic of our culture.

Weekly menu

To simplify the transition to the Mediterranean diet, you can use the approximate menu for the week. It will help you navigate the choice of products and start eating in a balanced and healthy way without compromising the taste and nutritional value of the dishes:

Monday

Breakfast

Fruit muesli, orange juice and a cup of black coffee without sugar.

Breakfast II (lunch)

Fresh natural yogurt with fruits or berries. Yogurt and other fermented milk products are best made on your own, by purchasing starters in a pharmacy, and milk from a trusted supplier in the bazaar. Ready store-bought fermented milk products contain too many artificial ingredients, fillers and preservatives, so they can not be considered healthy food.

Clear broth with whole grain bread croutons. Stewed vegetables with lean lamb (zucchini or regular zucchini, eggplant, tomatoes, sweet peppers, onions, garlic and seasonings). Green tea.

afternoon tea

Fruit salad (no sugar!).

Tomatoes with rye bread and cheese.

Tuesday

Breakfast

A couple of slices of whole grain or bran bread with tzatziki, a grated Greek salad fresh cucumbers, unleavened yogurt, onion and garlic. A glass of mineral water. If desired, black coffee without sugar.

Breakfast II (lunch)

Toast with a slice of cheese and tomatoes. Tea or unsweetened compote.

Vegetable soup. Rice with seafood. Tea or coffee without sugar.

afternoon tea

Assorted fresh fruits.

Casserole of pasta with cheese and vegetables. Drinkable yogurt.

Wednesday

Breakfast

Protein omelet. Black coffee, unsweetened.

Breakfast II (lunch)

Nuts or seeds of your choice, no more than a handful.

Fish soup. Pasta with cheese. A fresh vegetable salad.

afternoon tea

Yogurt with fresh fruits.

Risotto with vegetables. Compote.

Thursday

Breakfast

Toast with homemade jam, cheese and freshly squeezed fruit juice.

Breakfast II (lunch)

Cheese with tomatoes and garlic. Coffee.

Vegetable soup with mushrooms. baked chicken breast skinless with rice. Vegetable salad. Green tea without sugar.

afternoon tea

Baked apples with nuts and cinnamon.

Fruit salad.

Friday

Breakfast

Buckwheat porridge with a small piece of butter. Tomato juice.

Breakfast II (lunch)

Apple or orange.

chicken broth or light soup based on it. Pasta with seafood. Tea.

afternoon tea

Half a grapefruit.

Greek salad with cheese and herbs.

Saturday

Breakfast

Fried egg. Bread toast with bran. A slice of cheese. Coffee, black, unsweetened.

Breakfast II (lunch)

Some fruits and nuts.

Thick soup with fish and seafood such as bouillabaisse. Polenta. Vegetable salad. A glass of red wine (dry).

afternoon tea

Fruits or berries with cottage cheese.

A slice of boiled chicken with rice and tomatoes. Compote.

Sunday

Breakfast

Oatmeal with fruits and nuts. Fruit juice or black coffee.

Breakfast II (lunch)

Some nuts or seeds.

Vegetable soup based on chicken broth. Kebabs or sausages from veal or lamb. Vegetable stew. Fruit drink.

afternoon tea

A fresh vegetable salad.

Braised cabbage. Green tea.

Sophia Loren said that she owes her beauty and slimness to her love of pasta. This is not a drawing, but the real truth! The secret is that you need to eat pasta with vegetables, seafood or lean meat, but without fatty sauces. In this case, it will benefit and will not be deposited on the sides. If you season pasta with fatty sauces and eat them with giant chunks of fatty pork, obesity cannot be avoided.

Recipes adapted to Russian conditions

The richest dishes of the Mediterranean diet are not difficult to adapt to our conditions, so there is absolutely no need to spend crazy money to get fresh mozzarella or ricotta cheese, exotic papaya or rare spices in the Russian outback. Many typical Mediterranean products are also sold in our stores, for example, there are no problems with seafood, citrus fruits, spices and herbs. If you really want exotic, sun-dried tomatoes or pesto sauce can be without special works cook in your own kitchen.

For ease of choice, it is worth compiling a menu for a month, then you can easily notice what is too little in the diet, and what can and should be reduced. Since many products from the Mediterranean region in the Russian outback may not be available, we can safely introduce our “classic” products to the menu. These include traditional rye bread, buckwheat, local fruits, domestic pasta products, as long as they are made from durum wheat. You need to understand that Mediterranean nutrition is a very broad concept, which is least of all “fixated” on the choice of products, but more focused on their correct and harmonious combination.

If possible, try to eat less imported products, giving preference to a local apple over an exotic papaya or out-of-season melon, imported eggplant - native zucchini, cucumbers and cabbage. If it is possible to buy fruits and vegetables "from the garden" - buy them, and not products from the supermarket, which can be processed by God knows what and mostly grown artificially. Even if they come from "the" Italy, Spain or Greece, their health benefits are highly questionable, especially out of season. But the native bulk apple will bring beauty and health with it, so feel free to replace exotic products with local ones in recipes.

What are the most common mistakes people lose weight?

The main mistake of most losing weight is the attitude to the Mediterranean diet as something temporary. In fact, it should actually become a way of life, its calorie content and diversity completely allow it.

The second mistake is too high expectations. Without losing weight during the first month, a person loses enthusiasm and returns to his usual diet with grief-eating sweet buns, ice cream and fatty fast food. The weight is rapidly growing, and the “unsuccessful” diet is blamed for this.

Another one bad habit characteristic of our people is skipping breakfast. According to the Mediterranean diet, this meal and in the morning is supposed to eat flour and starchy foods. By skipping breakfast, we automatically shift high-calorie foods to the second half of the day, when they are perfectly absorbed and deposited on the sides in the form of rolls of fat, while, if eaten in the morning, they would turn into pure energy and would give us activity and vigor, bringing only benefits. . When we make mistakes like this, we keep blaming the diet for imperfections.

Main results and feedback

Using the Mediterranean type of food for weight loss, you can achieve very good results but count on quick effect not worth it. By making this diet your habitual type of nutrition, you can get the figure of your dreams without paying for it with brittle hair, brittle, poorly growing nails and dry wrinkled skin. A balanced diet contributes to the preservation of beauty and youth, and the healing properties of olive oil and fish oil make the appearance radiantly attractive, the body strong and healthy.

All who adhere to the Mediterranean diet for a long time, note its positive impact and the variety of delicious and healthy meals. Unlike the "classic" diets with a sharp dietary restriction, the Mediterranean diet is rich and varied, consists of delicious meals and can be practiced by people of all ages throughout their lives.

The diet has earned a lot of grateful reviews:

Maria, 26 years old

After I was on vacation in Italy, I just fell in love with the local cuisine. After returning home, I began to cook Italian dishes more and more often, until I became interested in the Mediterranean diet. Now my whole family eats according to this principle, everyone is healthy and vigorous. I can say about myself that, although I have never been overweight, despite the fact that pasta is on the table almost every day on our menu, I have been at the same weight for many years. But I noticed a striking difference from the previous state of hair and skin - there are no problems with the hair, the skin is also very clean and fresh. Viva Italy!

Maxim Leonidovich, 48 years old

I have loved fish since childhood, so when my wife suggested that we “sit” on the Mediterranean diet, I happily agreed. In the first year, I got rid of the tummy without the slightest effort, losing 5 kg, which never returned. For 6 years now we have all been on this diet and are not going to quit it - very tasty and healthy!

Larisa, 17 years old

My mother persuaded me to use the Mediterranean diet. I have been overweight for a long time, I tried everything I could, but the weight kept coming back and only getting bigger. With this diet, at least I don't go hungry. The weight is dropping very slowly, but it's still going down, and I really like it! They can confirm that correct use This diet definitely works.

Following the basic principles of the Mediterranean diet, anyone can lose weight, become healthier and more beautiful, just eat deliciously and properly. The only thing you need to do for this is to overcome your own laziness and unwillingness to take care of your health.

The Mediterranean diet in the strict sense of the word is not a diet at all, since it is based on traditional system nutrition of the people of the Mediterranean.

But due to its features, this kitchen can serve as an excellent way to correct the figure or keep it normal for a long time.

In 2010, this diet was the only one declared an Intangible Heritage by UNESCO. The Mediterranean diet is the best way to live longer. You will keep the shape of the muscles, clear skin, clear mind and your organs will work as they should.

The essence and features of the Mediterranean style of food ^

About the benefits mediterranean style nutrition speaks well statistically confirmed low level mortality in Italy, Spain and southern France. In addition, the Mediterranean diet has other positive effects on the human body:

Saturates with antioxidants;
Prevents diseases of the cardiovascular organs;
Reduces the risk of developing and rectum, as well as diabetes;
Normalizes blood pressure;
Prevents the development of Alzheimer's disease;
Reduces the risk of chronic bronchial diseases and emphysema;
Improves the quality of life in general.

The basic concept of the Mediterranean style of eating is to eat more fresh fruits and vegetables in red, orange and dark green. Another requirement of this weight loss program is to consume fish and seafood rich in omega-3 and omega-6 fatty acids more often. This particular diet of Mediterranean people has led to what is sometimes also called the diet of Aphrodite, the goddess of love and beauty.

Nutrition rules

The general principles of the Mediterranean weight loss program are as follows:

Eat meals with a combination of carbohydrates and meat;
Actively use olive oil in the diet;
Include as many fresh vegetables, fruits and vegetables as possible in your diet. legumes;
Drink a glass of red wine with the main meal;
Use honey instead of sugar;
Drink more water– at least 6 glasses a day.

The usual food system of the inhabitants of the Mediterranean prescribes to eat 4-5 times a day. But there are several options for this method of losing weight, for example, the Mediterranean diet for diabetics, which is a variant of therapeutic and preventive nutrition.

As you know, people with diabetes need to eat according to the following scheme - one serious meal and frequent snacks during the day. For them, the Mediterranean diet without breakfast will come in handy, in which the main burden falls on lunch, and in the morning it was proposed to drink only a cup of black coffee.

What can you eat

What products can be used when compiling a diet for this weight loss technique?

For daily use- products containing starch, fiber, protein, vitamins C and group B, minerals, phosphorus:

Olive oil;
Cereals: cereals, bread, rice, corn;
Potato;
Legumes, peas, lupins;
Fruits and vegetables;
Cheese, milk;
Aromatic herbs: thyme, basil, garlic, oregano;
Red wine.

Cereals are eaten for breakfast; for lunch, vegetables, pasta, noodles, and rice are usually served. Dinner should consist of proteins and vegetables. Be sure to drink a glass of wine a day. Fruit is eaten for dessert (at least three servings a day), while figs, grapes, bananas, and fruit juices are kept to a minimum. . Among dairy products, skim milk and yogurt should be preferred. Cheese consumption should also be moderate.

For use 1-3 times a week animal proteins and minerals are used:

Meat (mostly white);
Sea fish - sardines, anchovies, mackerel, herring, scallops;
Seafood - squid, lobster, scallops, mussels;
Eggs.

Fish should be eaten at least twice a week - it is grilled, boiled or stewed. Preference is given to lean meat without preservatives. Occasionally, honey and sweets are allowed.

Menu for 5 days and for a week ^

Aphrodite's diet has several varieties, which differ not only in the composition of the dishes, but also in their duration.

Mediterranean diet menu for 5 days

Breakfast - muesli with fruits;
Second breakfast - banana yogurt;
Lunch - baked vegetables (eggplant, zucchini, red and Green pepper);
Snack - fruit salad (grapes, kiwi), seasoned with lemon juice;
Dinner - tomatoes with mozzarella cheese.

Breakfast - bread with tzatziki sauce (cucumber, fat-free cottage cheese, onion, garlic, mineral water), 2 tomatoes;
Second breakfast - a slice of crispbread with mozzarella cheese, a slice of tomato;
Lunch - lamb meat on skewers with vegetables and rice;
Snack - boiled rice with grapefruit;
Dinner - papaya stuffed with its own pulp, cheese with nuts, a slice of white bread.

Breakfast - fruits (0.5 papaya, 100 g melon, 100 g pineapple, 1 banana), fruit tea;
The second breakfast is a sandwich with ham, a slice of crispbread with 1 tsp. low-fat butter;
Lunch - vegetable stew seasoned with nutmeg and mozzarella cheese;
Snack - honey drink (carrot, artichoke juice, flavored with lemon, with 1 tsp honey and 1-2 tsp olive oil);
Dinner - toast with cheese, shrimp.

Breakfast - ham sandwich seasoned with low-fat yogurt, lemon juice, pepper, tomato juice(150 ml);
Second breakfast - sweet cheese with pineapple pieces;
Lunch - fried lamb meat with pasta, zucchini and tomatoes;
Snack - sandwich with salami, lettuce, sweet pepper;
Dinner - salad of tomato, radish, leek, sweet pepper, pickled cucumber, stuffed olives. Drizzle with wine vinegar and olive oil. A piece of bread.

Breakfast - cheese sandwich, 200 g melon, half a glass of carrot juice, 1 tsp. wheat sprouts;
Second breakfast - salad with tomato and mozzarella cheese;
Lunch - salmon with sour cream and greens sauce, rice;
Snack - fruit salad of 1 orange, 30 g of grapes, 1 kiwi with lemon juice;
Dinner - tomato soup with fried bread and green onions.

Such a diet program is very satisfying, tasty, well tolerated. But you will get no less vivid taste sensations and an excellent result for the figure from the weight loss technique, designed for 7 days.

Mediterranean diet menu for a week (by day)

Breakfast - muesli or whole grain cereal with natural yogurt(150-200 g), apple, juice;
Lunch - baked vegetables (100 g) with herbs, sea fish (150 g), a glass of dry red wine;
Dinner - vegetable salad (300 g), 2 slices of low-fat cheese, green tea.

Breakfast - porridge with milk (100-150 g), a slice of whole grain bread with cheese, green tea;
Lunch - tomato and egg salad with olive oil, boiled rice (100 g), a glass of red wine;
Dinner - baked fish (250 g) sprinkled with herbs, green tea.

Breakfast - fruit salad (150 g) with low-fat kefir or natural yogurt, a glass of juice;
Lunch - vegetable salad (100 g), wheat pasta (100 g) with seafood (100 g), seasoned with olive oil, a glass of wine;
Dinner - lean meat steamed or baked (250 g) with olives or black olives, green tea.

Breakfast - a sandwich with slices of lean meat (50-60 g), vegetable salad with olive oil, green tea;
Lunch - salad with kelp (100 g), baked squid carcass (200 g), a glass of wine;
Dinner - stewed rice with spices (200 g), green tea.

Breakfast - 2 egg omelet with tomato, olives and herbs, green or herbal tea;
Lunch - wheat pasta (100 g) with slices of low-fat cheese, a glass of wine;
Dinner - lentils (100 g), stewed vegetables (100 g), green tea.

Breakfast - oatmeal with milk or juice (150 g), orange or grapefruit, juice;
Dinner - vegetable soup(200 g), seafood salad (100 g), a glass of wine;
Dinner - steamed sea fish (200 g), vegetable salad (100 g), green tea.

Breakfast - 2 hard boiled eggs, a slice of cereal bread with cheese, green tea;
Lunch - vegetable salad with garlic and herbs (200 g), boiled rice (100 g);
Dinner - stewed vegetables (100 g) with pieces of baked chicken meat(100 g), green tea.

Allowed on this diet is one snack from a glass of low-fat milk or kefir, natural yogurt or one fruit. You can eat a handful of nuts.

Mediterranean diet "3 soups" ^

Very interesting and popular is the Mediterranean technique "3 soups", designed for three weeks. Her menu includes three options for dietary soups - gazpacho, pesto and minestrone, which are consumed for lunch and dinner, without repeating on the same day. We give recipes for soups for the diet "3 soups".

Gazpacho

Ingredients: you will need 500 g of tomatoes, 1 cucumber, 1 sweet green pepper, onion, 3-4 cloves of garlic, 1/8 l. olive oil, 2-3 liters. wine vinegar, a pinch of salt.
Method of preparation: vegetables are peeled, grains are removed, cut into pieces. Chop onion and garlic. Everything is placed in a blender bowl and processed until a homogeneous mass is obtained. Add oil and vinegar.

Pesto

Ingredients: you will need 250 g of daikon, 250 g of carrots, 2 onions, 2 leeks, 200 g of celery, 2 tablespoons of vegetable or chicken broth, olive oil, spices.
For garnish: 120 g chopped zucchini, 60 g tomatoes, 120 g green beans.
For the sauce: 50 g pine nuts, 50 g basil leaves, 50 g olive oil, 20 g minced garlic, 100 g grated pamerzan.
Method of preparation: beat all the chopped components for the sauce in a blender until a homogeneous mixture is obtained. The broth is brought to a boil, chopped vegetables are put in it and boiled until tender. Garnish is cooked in a double boiler. Before eating, put vegetables for garnish in a plate with broth and pour over the sauce.

Minestrone

Ingredients: you will need: 1 onion, 2 stalks of celery, 2 carrots, 4 tomatoes, a quarter of a head of cabbage, 2 potatoes, 2 zucchini, 2 eggplants, 85 g green peas, 100 spinach, 2 garlic cloves, 2 sprigs of basil or cumin, 6 l. olive oil, 2 liters of vegetable or beef broth, 2 chili peppers, a pinch of salt.
Cooking method: oil is heated in a saucepan, carrots, onions, cabbage, celery are fried. Add vegetables and spices. The pan is covered with a lid and boiled for 50 minutes, adding the broth.

In addition to soups, it is also allowed to pamper yourself with low-fat cottage cheese, lean meat or fish, nuts .

In the first week, soups are boiled in vegetable broth, in the next two they cook lunch in chicken, dinner in vegetable broth.
It is also necessary to observe an abundant drinking regime (at least 2 liters of liquids per day), and salty, sweet and starchy foods should be minimized.

Mediterranean cuisine recipes ^

Mediterranean style pasta with olive oil

This simple recipe takes inspiration from a Naples dish called spaghetti agolio e olio.

Ingredients:

450 g thin spaghetti,
0.5 cup extra virgin olive oil
4 minced garlic cloves,
Salt,
1 cup chopped fresh parsley,
340 g grape tomatoes,
3 bunches of green onions
1 teaspoon black pepper
200 g marinated artichoke hearts
1/4 cup pitted olives, cut in half
1/4 cup crumbled feta cheese
10-15 fresh chopped basil leaves
Zest of 1 lemon,
Crushed red pepper flakes.

Serve immediately in pasta bowls.

Italian roll

delicious italian recipe- soft and tender filling of zucchini, bechamel sauce and Philadelphia cheese, wrapped in a pancake roll. Mmmm, lick your fingers!

Filling

Zucchini 500 gr;
Egg 1 pc;
Philadelphia 200 gr;
Salt, pepper to taste;
Bechamel sauce;
Flour 20 gr;
Butter 20 gr;
Milk 200 ml;
Salt, nutmeg;
Pancakes will need 6 pcs.

Cooking method

While baking, let's move on to the filling itself. We chop the zucchini on a coarse grater, salt them, be sure to get rid of the water - through a sieve, helping with a spatula.
Now we mix everything: we throw an egg into a zucchini, bechamel sauce, grated cheese, Philadelphia (you can replace it with cream of sour cream consistency).
Taste, add salt if necessary.
We spread the baking paper, the sheets should go a little one after the other. We spread pancakes, they should lie on paper with a “reserve”, cm 7 from its edge. Spread the filling evenly on top.
We roll up, while helping with paper. The roll will end up completely wrapped in it from the outside.
We fill its ends, and bake it right in the paper in the oven at a temperature of 180 g for 30 minutes.

seafood recipe

⠀⠀
Ingredients:⠀

Octopus;⠀
Squids;⠀
Shallot;⠀
Garlic;⠀
Chili pepper (pod);⠀
White wine;⠀
Chopped tomatoes;⠀
Salt.⠀

Cooking

Cut seafood into small pieces, shallots and garlic - into halves. If you don’t like spicy, then you need to pull out the seeds from the chili and take only half of it.⠀
Put seafood, onion, garlic, pepper in a saucepan, pour wine - "with a slide", do not spare and add a cup of tomato paste.
Salt towards the end. In principle, you can simmer under the lid and more than 45 minutes - up to an hour, just make sure that all the liquid does not evaporate ahead of time.⠀
It is very tasty to eat this dish both hot and cold!⠀

Mussels "Heart Macho"

The most delicious dish, healthy, enhancing sexual desire for both women and men.

Ingredients:

Mussels 500 g
Cream 200 g
Garlic 3 cloves
Hard cheese 100 g
Butter 50 g
Provencal herbs
Salt - a pinch;
White wine 100 g.

Cooking:

Prepare the mussels: carefully separate the shells from the mussels, set aside separately. Rinse mussels under running water.
Put oil in a frying pan, chopped garlic - simmer for 1-2 minutes.
Add mussels, wine, salt, herbs - simmer, stirring for 2 minutes.
Pour the cream into the mixture - simmer for another 6 minutes.
Heat the oven to 200 °, spread the shells on a baking sheet, put mussels in each door, pour over the sauce, sprinkle with grated cheese on top.
Bake 8 min. Serve with rice or pasta, pour the side dish with the remaining sauce!

Librito in the pepper meadow

Ingredients:

Chicken fillet 400 gr,
olives and olives,
Cheese, thinly sliced
Pignons (pine nuts),
Breadcrumbs,
Egg - 1 pc, sesame (sesame),
Sweet red pepper -2 pcs and green - 2 pcs.

Cooking

Putting the slices together chicken fillet and cheese. Dip first in a raw egg, and then in a mixture of sesame and breadcrumbs, salt.
Lightly beat off with a knife, making diamond-shaped notches in chicken meat on one side. Fry until golden brown in olive oil.
Cut the peppers into large squares. Fry in olive oil, add pitted olives at the end.
Finishing touch: sprinkle everything with pinyons (pine nuts).
We create a composition on a dish: a chicken libito with a field of peppers in a scattering of olives.

Risotto carbonara

For those who like to fantasize in the kitchen, this recipe is simple, but at the same time it turns out to be a spectacular dish.

Ingredients

Large egg yolks -4 pcs.
Parmesan cheese-100 g.
Cream 20% -100 g.
Dry white wine -100 ml.
Olive oil -1 tbsp. l.
Guanchale (you can brisket) -200 g.
Salt, pepper - to taste.
Rice arborio -320 g.

Cooking

We put the pot with the broth on the stove. The broth should always be at the boiling stage throughout the cooking time.
Mix the yolks and grated cheese, mix thoroughly, slowly add the cream. You should get a creamy consistency.
We put the container with egg-cheese sauce on top of the pot with boiling broth so that the cheese begins to melt, the sauce acquires a uniform consistency (5-7 minutes, stirring occasionally, after which we remove the container and set aside).
At this time, we begin to engage in pork cheek (guanchale). You can also use brisket in this recipe.
Cut the cheek into small pieces and fry in a pan with a spoonful of olive oil, add some salt. The fat will melt a little and get a transparent color, the cheek will turn golden brown. Remove it from the pan to a plate.
Pour the rice into the same pan, stirring until it becomes transparent. Pour in the wine, let the wine evaporate.
Now, in small ladles, add broth and a pinch of salt to the rice, stir, let it evaporate. Repeat the operation until the risotto is ready (about 20 minutes).
It is recommended to try often. Rice outside should become soft, but inside retain a solid consistency (not a hard consistency of raw rice, but not “porridge”), when we have achieved this state of rice, remove the pan from the heat.
Add a ladle of hot broth to the egg sauce, stir thoroughly. Pour the sauce into the pan with the rice.
Add the fried pork belly to it. Mix everything thoroughly again, everything is ready, you can serve!
We spread the risotto on a plate and tap the bottom of it with your fingers (actively, but gently) so that the risotto evenly “spreads”.

In the middle of the 20th century, nutritionists sounded the alarm due to the growing number of patients suffering from excess weight and, as a result, diseases of the cardiovascular system.

After analyzing the nutrition of the inhabitants of European countries, it turned out that the inhabitants of the Mediterranean countries rarely suffer from obesity and are distinguished by good health. What's the secret? In the special diet of the inhabitants of these regions. It contains only fresh products. The second secret is olive oil and wine.

According to research results, they are necessary for the production of hormones that regulate cell metabolism and prevent the development of serious diseases. American doctors are convinced that such nutrition is a way of life that allows you to lose weight not immediately, but forever.

The basic principles of the Mediterranean diet and what kind of food is preferred

This is a special diet based on the products of 16 Mediterranean countries. It includes dishes from Spain, Italy and Greece. The menu of the inhabitants of these countries consists mainly of such products as: nuts, fatty fish, fruits and vegetables in unlimited quantities, legumes, cereals, herbs, dairy products, dry wine, cheeses, olive oil. Preference is given to natural plant foods and protein intake within the normal range.

You need to eat 5 times a day. Between meals - only fresh fruit. For breakfast, give preference to carbohydrates. It can be pita bread, bread baked from wholemeal flour, durum wheat pasta. Carbohydrates provide useful energy that will help you stay alert throughout the day. Dinner, on the contrary, should be light and consist of vegetables and protein-rich foods. These include: fish, lean meat, eggs.

It is also recommended to consume up to 1 kilogram of vegetables per day. They can be boiled or raw. Permitted foods include carrots, cabbage, potatoes, zucchini. Be sure to introduce legumes and cereals into the diet.

A glass of red wine is allowed for lunch or dinner. Water should be drunk 7-8 glasses a day, it is advisable to drink before meals. Food can be adjusted. For example, take pumpkin or corn oil instead of olive oil. Choose seasonal fruit.

Fish and seafood cook up to three times a week. Meat should be limited. It is allowed to use rabbit meat, lean pork fillet or beef 100 grams per serving. Bread is used only whole grain.

Mediterranean diet menu for a week and what products are included in it

You can change the order by day, the main thing is to keep the order of meals.

Monday

Breakfast: bread, jam, unsweetened tea.
Afternoon snack: low-fat kefir.
Lunch: stewed beans with vegetables.
Second afternoon snack: a glass of yogurt without additives, cheese and bread.
Dinner: fish stew, boiled rice.

Tuesday

Breakfast: fat-free kefir, muesli.
First afternoon snack: olives, salad with fish.
Lunch: stewed vegetables and spaghetti.
Second afternoon snack: boiled egg, herbal tea.
Dinner: bread - 1 slice, cheese, tomatoes, a glass of wine.

Wednesday

Breakfast: whole grain bread with cheese, tea with a spoonful of honey.
Lunch: tuna salad, olives.
Afternoon snack: 3 tbsp. l. muesli, herbal tea.
Dinner: chicken meat, rice, apple, wine.

Thursday

Breakfast: bread, fat-free cottage cheese - 2 tbsp. l. Herb tea.
First afternoon snack: 1 glass of plain yogurt.
Lunch: vegetables stewed with fish.
Second afternoon snack: apple, 0.5 banana.
Dinner: spaghetti with minced meat, green tea with honey.

Friday

Breakfast: 2 pieces of bread, 25 grams of cheese, green tea.
First afternoon snack: fermented baked milk or kefir.
Lunch: chicken cooked with vegetables.
Second afternoon snack: muesli with pieces of fruit 0.5 cups.
Dinner: fresh vegetables, salmon baked in wine, herbal tea.

Saturday

Breakfast: fat-free cottage cheese - 2 tbsp. l., green tea with honey.
First afternoon snack: plain yogurt.
Lunch: pasta with tuna, green tea.
Second afternoon snack: natural juice - 1 glass, bread.
Dinner: wheat porridge with vegetables.

Sunday

Breakfast: freshly squeezed juice, 2 pieces of bread, an apple.
First afternoon snack: tuna salad, olives.
Lunch: 100 grams of boiled beef, 75 grams of rice, herbal tea.
Snack: kefir, muesli 3 tbsp. l.
Dinner: glass of wine, grilled fish.

The Mediterranean diet implies the complete exclusion of refined oils, foods that include flavorings, preservatives and trans fats.

What are the benefits of the Mediterranean diet and what are the benefits of the products used in such a diet

It is impossible to single out the most effective product in the nutrition system. Only complex nutrition is beneficial. It allows you to stay in good shape longer and increases life expectancy by 12 years. Reduces the risk of diseases such as hypertension, diabetes. It has a positive effect on the cardiovascular system.

The body's resistance to atherosclerosis and oncology increases. Weight is normalized. Unlike other diets, lost kilograms do not come back.

The Mediterranean diet is the ideal diet during pregnancy. It will help reduce the risk of developing allergies and asthma in a child. The healing effect of olive oil is of great importance in nutrition. It prevents the formation of arterial plaques.

Greens, improves their palatability of dishes, and with the help of antioxidant properties reduces the action of free radicals. Seafood is the main source of omega-3 acids. They prevent inflammatory processes, thin the blood and have a positive effect on blood vessels, increasing their elasticity.

A variety of vegetables and fruits provides the body with all the substances and minerals that it needs. The Mediterranean diet is the prevention of diseases of the spine and joints.

Contraindications for the Mediterranean diet

At a high stage of obesity, the Mediterranean diet does not work. This requires radical ways to reduce weight. It is not recommended for people suffering from peptic ulcers of the gastrointestinal tract. Since her diet contains a lot of foods rich in fiber. Not suitable for those who are allergic to seafood.

If there are no contraindications, you can start eating right. This will help you always stay young and enjoy life.

The food pyramid on the Mediterranean diet looks something like this

Such popularity is not accidental, because this food system provides people who are losing weight with a fairly diverse menu. By choosing the Mediterranean diet for weight loss, you can eat delicious food and effectively get rid of extra pounds.

The essence and principles of the Mediterranean diet

According to nutritionists, the popularity of this technique is caused not only by its varied menu and high efficiency. The fact is that by eating according to this dietary program, a person can maintain youth for many years.

The term "Mediterranean diet" was first used in 1945 by the American nutritionist Ansel Keyes. This scientist investigated the effect of vegetable and animal fats on the cardiovascular system of the human body. Ansel Keys, while on the coast of Italy, noticed that locals slender, among them there are few diabetics and hypertensive patients, and almost all of them are centenarians. In 1953, the scientist published the book "On tasty and healthy food: a Mediterranean solution." In it, a nutritionist tried to explain the relationship between nutrition and well-being, as well as appearance person. This helpful book was co-authored by nutritionist wife Margaret Keys.

Mediterranean nutrition, in addition to losing weight, has such a beneficial effect on the human body:

saturates with antioxidants;
reduces the risk of development;
prevents the occurrence of oncological diseases;
excludes the development of Alzheimer's disease;
reduces the risk of chronic bronchial diseases.

To understand how this food system affects the body and leads to weight loss, you should consider the principles of the Mediterranean diet. The technique is a food pyramid, consisting of several steps. The first stage is based on carbohydrates, the second - protein products, the last - fats and simple carbohydrates.

The Mediterranean diet includes foods with a low glycemic index, which will not contribute to the deposition of fat reserves in the body. The daily ration of the diet allows the use of wholemeal bread, the recommended food is also pasta, brown rice, tomatoes, lettuce, corn, peppers, eggplant and onions. Main principle cooking according to the mediterranean diet is simple. Vegetables are best eaten raw, steamed or baked. Nutritionists recommend baking fish without breading. For lunch and dinner, you can drink a small amount of wine. For dessert, you can eat some fruit, sweets are completely excluded.

The essence of the Mediterranean diet is that a person, in order to lose weight and improve the quality of his life, should eat more vegetables and fruits of red, orange and dark green colors. There is one more required condition, without which it is impossible to achieve the positive results of the Mediterranean diet - eating a large amount of fish and seafood. These foods are rich in omega-3 and omega-6 fatty acids. This diet, popular among the inhabitants of the Mediterranean, has another name - the diet of Aphrodite.

You can get acquainted with the results of losing weight using this technique in the photo of the Mediterranean diet, which shows girls before and after losing weight:

In general, the principles of this dietary technique look like this:

1. Every day you need to eat meals containing carbohydrates and protein.

2. Try to add olive oil everywhere, it is advisable to give preference to a cold-pressed product.

3. Include in the menu more fresh vegetables and fruits, as well as legumes.

4. Drink a glass of wine with lunch or dinner.

5. If necessary, sweeten food instead of sugar, use honey.

6. Try to drink as much water as possible, it is recommended to drink at least six glasses a day.

With such a system of nutrition, familiar to the inhabitants of the Mediterranean, 4-5 meals a day are expected. Sometimes nutritionists may recommend more frequent meals, this is necessary for therapeutic or prophylactic purposes. If the Mediterranean diet is followed by a diabetic, then experts recommend one full meal and all subsequent frequent snacks throughout the day. In fact, for people with diabetes, the main load should be at lunch, it is better to refuse breakfast by drinking a cup of black coffee without sugar.

What foods can you eat on the mediterranean diet

When compiling the menu of the Mediterranean diet, it is important to maintain the right balance and combination of nutrients. Percentage Nutrients in the daily diet diet should be as follows:

carbohydrates - 50%;
fats - 30%;
proteins - 20%.

Before you start losing weight using this technique, you should find out what foods you can eat with the Mediterranean diet, and what is better to refuse. For daily use, foods containing starch, protein, minerals and phosphorus are suitable. The list of allowed products consists of olive oil, cereals, potatoes, legumes, fruits, vegetables, fermented milk and dairy products, aromatic herbs and dry red wine.

The menu of the Mediterranean diet for weight loss for breakfast usually consists of cereals, for lunch - vegetables, noodles or rice. For dinner, a person who is losing weight according to this method should eat protein foods. As a dessert, you can afford to eat some fruit, while you should definitely exclude the use of figs, bananas and grapes, the amount of juice should also be minimized.

Do not forget about dairy products, among them it is better to give preference to skim milk and yogurt. You can also eat hard cheeses, however, you should not get carried away with them.

1-3 times a week you should eat foods from this list:

sea fish;
poultry or rabbit meat;
chicken or quail eggs.

During the period of dieting, it is necessary to abandon harmful foods. These include preservatives, foods with dyes, sweet red wine. There is no need to try to quickly get rid of extra pounds, this dietary technique is good because it gradually rebuilds the body for the correct metabolism, thanks to which the lost weight will not return quickly.

Drinks during the Mediterranean week: wine, coffee and mineral water

The main source of fluid for the entire period of weight loss using this dietary technique should be non-carbonated mineral. It should be drunk evenly throughout the day, the total daily amount of water drunk should be 1.5–2 liters. Under the ban are drinks such as soda, lemonade, any drink containing sugar - juices, fruit drinks, compotes. Do not abuse fresh juices home cooking because they contain a large amount of fructose. If this substance enters the body separately from fiber, it leads to the formation of fatty deposits.

Useful wine for the Mediterranean diet is considered only dry red.

The Mediterranean diet does not favor the consumption of coffee in large quantities. If you cannot do without a cup of aromatic coffee in the morning, you can allow yourself a small portion of espresso without sugar once a day.

Sample Mediterranean week menu for every day

The menu of the Mediterranean diet for a week has several varieties. This feature of the technique allows a person who is losing weight to choose the most optimal diet for himself. Here is a sample Mediterranean diet menu for five days.

First day

Breakfast. Oatmeal on the water with fruit.

Lunch. Low-fat yogurt with crushed banana.

Dinner. Vegetables cooked in the oven - eggplant, zucchini, red and green peppers.

afternoon tea. Fruit salad - orange, kiwi, seasoned with lemon juice.

Dinner. Tomatoes with mozzarella cheese.

Second day

Breakfast. Bread, 2 small tomatoes.

Lunch. A slice of bread with mozzarella cheese, half a tomato.

Dinner. Grilled lamb meat with vegetables and rice.

afternoon tea. Boiled rice with grapefruit.

Dinner. Papaya with cheese and nuts, a slice of bread.

The third day

Breakfast. Fruits, fruit tea.

Lunch. Ham sandwich, slice of bread with a teaspoon of low-calorie butter.

Dinner. Vegetable stew with nutmeg and mozzarella cheese.

afternoon tea. Honey and vegetable drink - carrot or artichoke juice with lemon juice and a spoonful of honey.

Dinner. Cheese toast, shrimp.

Fourth day

Breakfast. Ham sandwich flavored with low-fat yogurt, lemon juice and pepper, a glass of tomato juice.

Lunch. Sweet cheese with a piece of pineapple.

Dinner. Lamb meat fried in oil with pasta, zucchini and tomatoes.

afternoon tea. Sandwich with ham, lettuce, sweet pepper.

Dinner. Vegetable salad of tomato, radish, leek, sweet pepper, dressed with olive oil and wine vinegar. A piece of bread.

Fifth day

Breakfast. Low fat cheese sandwich, 1 cup carrot juice, 1 tsp. wheat sprouts.

Lunch. Salad with tomatoes and mozzarella cheese.

Dinner. Salmon with sour cream and greens sauce, a handful of brown rice.

afternoon tea. Fruit salad - 1 orange, a handful of grapes, 1 kiwi, seasoned with lemon juice.

Dinner. Tomato soup with fried bread and onions.

Sample menu of the Mediterranean diet for a week

This menu of the Mediterranean diet is very easy to carry, because it is not only tasty, but also satisfying. The dietary technique developed by nutritionists, designed for seven days, is also popular. A sample Mediterranean diet menu for a week looks like this:

1st day

Breakfast. Whole grain cereal with natural yogurt, small apple, juice.

Dinner. 100 g of vegetables baked with herbs, sea fish cooked in the oven, dry red wine.

Dinner. 300 g vegetable salad, 2 slices of low-fat cheese, green tea.

2nd day

Breakfast. Porridge with milk, a piece of cheese, green tea.

Dinner. Salad of tomato, boiled egg, dressed with olive oil, a handful of brown rice, a glass of red wine.

Dinner. 250 g of baked fish sprinkled with herbs, green tea.

3rd day

Breakfast. 100 g fruit salad with low-fat yogurt or kefir, juice.

Dinner. Vegetable salad, wheat pasta with seafood and olive oil, dry red wine.

Dinner. Lean meat steamed with olives and olives, green tea.

4th day

Breakfast. Sandwich with pieces of lean meat, vegetable salad with olive oil, green tea.

Dinner. Salad with kelp, baked squid, a glass of red wine.

Dinner. Rice stewed with spices, green tea.

5th day

Breakfast. Omelet from two eggs with tomato, olives and herbs, herbal tea.

Dinner. Wheat pasta with a piece of low-fat cheese, dry wine.

Dinner. 100 g lentils, stewed vegetables, green tea.

6th day

Breakfast. Cereals on milk or juice, orange or grapefruit, juice.

Dinner. Vegetable soup, seafood salad, wine.

Dinner. Sea fish baked in the oven, vegetable salad, green tea.

7th day

Breakfast. 2 boiled eggs, a slice of bran bread, green tea.

Dinner. Vegetable salad with garlic and herbs, seafood salad, a glass of wine.

Dinner. Stewed vegetables with a small piece of chicken baked in the oven, green tea.

This menu of the Mediterranean diet for every day allows you to lose weight effectively and pleasantly. In the process of losing weight, a person will enjoy delicious food. If there is a strong feeling of hunger between main meals, one snack per day is allowed, you can drink a glass of low-fat milk, kefir or yogurt, eat a small fruit or a handful of nuts.

Mediterranean diet: soup recipes for every day

Among the methods for losing weight, the “3 soups” nutrition program is known, designed for three weeks. The main dishes of the Mediterranean diet “3 Soups” are soups. The dietary menu consists of three types of soups - gazpacho, pesto and minestrone. They are consumed for lunch and dinner, while not repeated during the day.

Recipes for the Mediterranean diet "3 soups":

1. Gazpacho. To prepare the soup, you will need the following ingredients: 500 g of tomatoes, 1 cucumber, sweet pepper, a couple of cloves of garlic, 1 tablespoon of olive oil, 2 tbsp. l. wine vinegar, salt. All vegetables must be washed and peeled, seeds removed and cut into pieces. Grind onion and garlic, place everything in a blender and beat until a homogeneous mass is formed, add oil and vinegar.

2. Pesto. Take 250 g of daikon and carrots, 2 pcs. onions, 200 g celery, 2 tablespoons vegetable or meat low-fat broth, olive oil and spices. For a side dish, you will need 120 g of chopped zucchini, tomatoes and green beans. For the sauce, you should take 50 g of pine nuts, basil leaves and olive oil, chopped garlic and 100 g of grated parmesan. To prepare the sauce, beat all the ingredients in a blender until a homogeneous mass is obtained. Put all the vegetables in the broth, cook until tender. Garnish is cooked in a double boiler. Before serving, vegetables are placed on a plate, and sauce is poured on top.

3. Minestrone. To prepare this soup, you will need the following products: 1 onion, 2 stalks of celery, two carrots and a tomato, ¼ head of cabbage, 2 potatoes, zucchini and eggplant, 85 g green peas, 100 g spinach, 2 garlic cloves, 6 tablespoons of olive oil , 2 liters of chicken broth, a pinch of salt. To prepare a delicious dietary soup, the oil is heated in a saucepan, onions, carrots, cabbage, celery are fried in it. Add the rest of the chopped vegetables and spices, pour the broth and cook until tender.

During these three weeks, in addition to soups, you can periodically eat low-fat cottage cheese, lean meat and a small amount of nuts. The first week soups can be cooked only on vegetable broth, the next two - on meat broth. However, for dinner for 3 weeks, it is allowed to cook soup only with vegetable broth. Such recipes for cooking according to the Mediterranean diet will appeal not only to losing weight people, but also to the rest of the family.

Mediterranean Diet Recipes

Exist various recipes menus of the Mediterranean diet, which will appeal to every losing weight person. The following recipes for the Mediterranean diet are most often used.

Recipe number 1. Bluefin tuna with tartar sauce

Ingredients:

bluefin tuna - 400 g;
onions - 20 g;
green onions - 10 g;
soy sauce- 50 ml;
tomatoes - 30 g;
asparagus - 8 ponytails;
walnuts - 30 g;
vinegar - 20 ml;
olive oil - 50 ml;
juice of one lemon.

Cooking method:

1. Mix lemon juice and soy sauce, soak tuna in it for two hours.

2. Add finely chopped tomatoes, green onions and onions, mix everything.

3. Put tuna and vegetables on a plate. Top the dish with asparagus tails, previously fried in a pan with vinegar, olive oil and chopped walnuts.

Recipe number 2. Turkish chickpeas with blood sausages

This is another Mediterranean diet recipe for a week that you can use to prepare a diet meal. To prepare it, you will need the following products:

boiled peas - 300 g;
blood sausages - 2 pcs.;
one bulb;
one clove of garlic;
raisins - 1 tbsp. l.;
pine nuts - 1 tbsp. l.;
sea salt and spices.

Cooking:

1. Cut the onion into rings, stew.

2. Add chopped blood sausages, pine nuts, raisins and spices.

3. At the end of cooking, add peas, chopped garlic and parsley.

4. Before serving, pour the dish with vinegar and sprinkle with sea salt.

There are other recipes for the Mediterranean diet for every day, which can be used to prepare dietary dishes for weight loss.

Recipe number 3. Pasta with seafood

You will need:

200 g rye pasta;
300 g cherry tomatoes;
a bunch of basil;
olive oil;
200 g mixture " Seafood Cocktail».

Cooking method:

1. Boil the pasta, put it in a sieve or colander.

2. Lightly fry cherry tomatoes with basil in oil.

3. Defrost the sea cocktail and boil in lightly salted water for 10 minutes.

4. Mix seafood with vegetables and serve with pasta.

These Mediterranean diet menu recipes for a week will make the process of losing weight pleasant and beneficial for the whole body.

mediterranean diet -the standard of a balanced diet and an indicator of the maximum benefit that can be obtained from products that are harmoniously combined in its composition. This is a safe and tasty way to correct your figure and say goodbye to extra pounds.

Unlike other weight loss methods that can be harmful to health, the diet is not based on restricting food and tracking calories consumed.

The principle of such nutrition is to include in your diet only those foods that include nutrients for the body. Not without reason, the inhabitants of the Mediterranean, for whom the diet has become a way of life, are famous for their longevity and are less prone to disease.

Nutrition rules

Anyone can be convinced of the effectiveness and learn for themselves what the Mediterranean diet is. The following rules will help you switch to a new menu and change your eating habits:

To get the maximum effect while following the rules of the Mediterranean diet, remember one more important aspect: movement is life. Physical exercise should bring joy: yoga, fitness, swimming pool, dancing, running, morning work-out, cleaning the house or working in the garden - do whatever, the main thing is to move!

Product Benefits

Products in the Mediterranean diet are selected in such a way as to maintain the balance of vitamins and nutrients in the body. What health benefits do they provide?

The components of the Mediterranean diet are distinguished by their availability and are not included in the category of overseas dishes and scarce foods. Despite this, the diet includes a variety of vitamin-rich foods, the use of which will help maintain youth, health and beauty.

Mediterranean diet and menu for 7 days

Some nutritionists advise preparing your body before the Mediterranean diet. It is recommended to arrange unloading days for yourself in terms of nutrition: do not eat fried, sweet and starchy foods, but be content with fruits, vegetables, dairy products and drink more water. But this is not a prerequisite. The Mediterranean diet is self-sufficient in itself and does not cause the constantly haunting feeling of hunger, stress and breakdowns that accompany a person when using other diets.

Mediterranean diet and its norm - the absorption of food 5 times a day: for breakfast, lunch, dinner and for two snacks, which may consist of nuts, a glass of kefir or yogurt. Meals should be systematized in time. Instead of dessert - fruits in any quantity. You can have a little honey, jam or a handful of dried fruits.

The cooking process is also important. If you can eat the product in its raw form, it is better to eat it raw.: so he will keep his beneficial features. Refuse frying in oil: meat and fish, if cooked correctly, will not lose their taste when steamed or charcoal. In this case, you can not do without a double boiler.

Sample menu for the week:

1 day

Breakfast:

Muesli with low-fat yogurt and a couple of slices of low-fat cheese (mozzarella, feta, chechil). You can drink green tea sugarless. A small cup of weak coffee is allowed.

Dinner:

200 g of boiled fish and a salad of vegetables and herbs sprinkled with olive oil. You can drink a glass of tomato juice.

Dinner:

A small portion of hard pasta with cheese and a green salad. Glass of wine optional.

2 day

Breakfast:

Buckwheat porridge with milk (you can replace oatmeal or rice), a slice of whole grain bread, a slice of cheese and a glass of juice or kefir.

Dinner:

Salad made from tomato, boiled egg in the amount of 1 pc. and greenery. Topped with olive oil. Boiled rice with spices - 100 gr.

Dinner:

200 gr. baked fish and green tea without sugar (can be replaced with the remaining wine).

3 day

Breakfast:

Fruit salad dressed with low-fat yogurt or kefir. A glass of fruit juice.

Dinner:

Durum wheat pasta and 100g. seafood. Vegetable salad with olive oil. As an aperitif, a glass of dry red wine of good quality.

Dinner:

250gr. baked or steamed dietary meat (rabbit, turkey or chicken), a handful of olives or black olives. Green tea without sugar.

Day 4

Breakfast:

Sandwich (can be 2) from grain bread with small slices of dietary meat. Light vegetable salad with herbs and green tea without sugar.

Dinner:

Vegetable casserole. Seaweed or seaweed salad. A glass of red dry wine.

Dinner:

Rice stewed with aromatic herbs or spices 200 gr. A glass of green tea.

Day 5

Breakfast:

Omelet from two eggs with tomatoes and herbs. Green or herbal tea.

Dinner:

A couple of slices soft cheese, spaghetti 200 gr. and, optionally, a glass of wine.

Dinner:

Light vegetable soup. Stewed vegetables, kefir or fermented baked milk.

Day 6

Breakfast:

Fat-free cottage cheese and any fruit. Green tea or a glass of weak coffee.

Dinner:

Baked fish of red varieties and a salad with any vegetables and herbs, seasoned with olive oil.

Dinner:

Baked chicken breast 250 gr. and green salad.

Day 7

Breakfast:

Sandwich with red salted fish and green tea.

Dinner:

Vegetable or mushroom soup. Baked piece of veal and pasta 200 gr.

Dinner:

Boiled fish and vegetable salad.

Fruit can be consumed after every meal. Every day you need to drink at least 1.5 liters. liquids (water, tea, freshly squeezed juice).

In the menu, if desired, we include any products, but if your goal is to lose weight, consider the number of calories consumed - no more than 1500 per day.

2 main principles of food preparation for the Mediterranean diet:

Do not fry food. If you had to do this, then fry them in a small amount of oil over low heat. In no case do not bring the dish to a state of complete absorption of oil.
Don't compensate for the lack of salt by sprinkling dishes beyond recognition. No spices and spices can replace the natural taste of food.

Diet Recipes

Italian seafood pasta

Ingredients :

Hard pasta. - 200gr.
Cherry - 300 gr.
Fresh basil.
Mix "sea cocktail" - 200g. Or any seafood that is available.
Olive oil.

Instruction :

Boil the pasta and add a few drops of olive oil to them.
Lightly sauté the tomatoes and basil.
Seafood cook for 10 minutes.
Mix the sea mixture and vegetables and serve with pasta.
Enjoy the delicious and healthy process of eating.

Nutritious arugula salad

Ingredients :

Arugula leaves - 50 gr.
Cherry - 300 gr.
Hard cheese - 40 gr.
Olive oil.

Instruction :

Rinse and dry the arugula leaves.
Cut tomatoes in half.
Grate the cheese.
Mix the obtained ingredients and season with olive oil.
Diet arugula salad is ready!

If it is not possible to purchase arugula, replace it with any other greens.

Delicate rice casserole with vegetables

Ingredients :

Rice - 100 gr.
Medium-sized zucchini or zucchini - 1 pc.
Egg - 3 pcs.
Hard cheese - 50 gr.
Olive oil.

Instruction :

Pour rice 200 gr. water and bring to a boil.
Grate zucchini and cheese. Leave a handful of cheese.
Crack the eggs into the resulting mixture.
Add the cooled rice and mix the mass.
Place the ingredients in a baking dish. Sprinkle with the rest of the cheese.
Bake at 180 degrees for 30 minutes.
Bon appetit!

Getting out of the diet

The Mediterranean diet is not a diet in the usual sense of the term. Its goal is not weight loss due to a reduction in the amount of food. The basis of the diet is inclusion in the diet useful products, which contribute to the normalization of digestion processes and saturation of the body with essential nutrients. And already as a result - a slender, elastic and toned body.

Therefore, in this case, there is no clear instruction on how to exit the diet. If for some reason such a diet does not suit you, you can easily switch to your usual food. The only thing is, do not overload the body with fatty foods. During the diet, he will have time to get used to healthy foods and can react to such treachery with understandable heartburn and disorders.

It is important to remember the following:

The Mediterranean diet is, first of all, a way of life, and then a means of controlling weight. Following diets without consulting a specialist can harm the body and undermine your health.

The Mediterranean diet is one of the "safest" diets for health. It does not deplete the body and provides complete and proper nutrition. As a nutritionist, I would recommend the diet to people who are obese or overweight. But you need to remember that everything is good in moderation. Do not get carried away with such methods of nutrition, but simply make a habit of eating more healthy foods and combine it with active physical activity.