Mediterranean diet for weight loss

Mediterranean diet for weight loss: The Mediterranean diet is inherently balanced and healthy. According to nutritionists, such a diet has no contraindications and does not harm health.

The main advantage of the Mediterranean diet is that it does not involve severe restrictions 1 . Rather, it is a satiating, but at the same time extremely healthy diet, which includes a wide variety of products. At the same time, you should be prepared for the fact that the result will have to wait quite a long time. But no breakdowns and excruciating hunger.

Benefits of the Mediterranean Diet

An important plus of the Mediterranean diet is the absence of contraindications. The menu is balanced, contains all the substances necessary for the body, suitable even for teenagers and pregnant and lactating women. You should not go on a diet only in case of allergies and individual food intolerance. And for people with acute and chronic diseases of the gastrointestinal tract, it is better to consult a doctor beforehand.

Cons of the Mediterranean Diet

The main disadvantage of the Mediterranean diet is that the results of losing weight will have to wait a very long time. The main goal of the diet is to learn to eat healthily and improve your health. But the extra weight will go away slowly, so you have to be patient.

Lovers of sweets will have a hard time, like sweets, pastries, and other harmful delicacies are limited to a minimum during the diet. Drinks with a lot of sugar are also banned. We advise you to reduce the daily dose of sugar little by little - then there will be no temptation to break loose, and the stress from reducing the number of sweets in the diet will be less.

What You Can Eat on the Mediterranean Diet

More on the Mediterranean diet for weight loss, The list of allowed products is quite extensive and allows you to lead an active and healthy lifestyle 2.

Meat

Moderately. Preferably free-range (free-range meat and poultry). Lean beef, chicken, turkey, guinea fowl, veal, rabbit.

Fish and seafood

4 times a week. Wild fish species are given priority over aquaculture-raised fish. Mussels, oysters, crab, octopus, squid, seaweed.

Bread

Whole grain, from the bran.

Cereals and pasta

Durum wheat pasta, brown rice, buckwheat, bulgur, quinoa, corn grits, oatmeal, whole oats, amaranth, pearl barley.

Legumes

Chickpeas, peanuts, lentils, beans, mung beans, peas.

Vegetables

All types of cabbage, zucchini, eggplant, carrots, pumpkins, cucumbers, sweet peppers, green beans, tomatoes, all types of onions, olives, radishes, radishes, beets. All types of leafy greens. Limited potatoes.

Fruits, berries

Citrus, avocado, apple, pear, kiwi, cherry, raspberry, peach, apricot, fig, mango, sea buckthorn, currant, grape. Banana in moderation.

Dairy products, eggs

4 times a week goat cheese and natural yogurt without additives, curdled milk, mozzarella, feta cheese, cheese, cottage cheese. and 4 eggs per week.

Nuts and dried fruits

Moderately. Raisins, prunes, dried apricots, dates, cashews, almonds, walnuts, pistachios, macadamia, pecans, sesame seeds, flax seeds, sunflower seeds, pumpkin seeds, chia seeds.

Seasonings, spices

Homemade mayonnaise, mustard, honey, ginger, garlic, turmeric, dried herbs.

Vegetable oil

First cold pressed: olive, linseed, pumpkin, grape seed oil.

Confectionery

Moderately. Bitter chocolate.

Drinks

Tea, coffee, cocoa, pure water (up to 2 liters per day), red wine (2 glasses per week for women, 3-4 glasses for men).

What Not to Eat on the Mediterranean Diet

The list of products that are banned is not as extensive as with other diets. However, to achieve the result, some products are still recommended to be excluded from the menu. It is also recommended to reduce the amount of salt in the diet, and use spices instead.

Bread and pasta

White bread. Yeast bread, as well as sugar, baking powder, and dyes. Soft wheat pasta.

Meat products

Sausages, frankfurters, and smoked products of industrial production.

Refined sugar and industrial sweets

Sweets, ice cream, milk chocolate.

Sauces

All industrial sauces contain sugar and preservatives: mayonnaise, ketchup, cheese, and mushroom additives.

Oil

All types of refined oil, as well as cottonseed, soybean, rapeseed. Margarine, palm oil.

Menu for the week for the Mediterranean diet

Mediterranean diet for weight loss:

In the article Mediterranean diet for weight loss, The menu for the Mediterranean diet includes a large amount of lean fish and seafood, which can be consumed 4-6 times a week. Fish replaces the usual fried cutlets and pork, which are banned. Lean beef, chicken, turkey, and rabbit can be eaten. The amount of dairy products without additives with a low percentage of fat content is also increasing. Fresh vegetables and fruits can be eaten every day.

Berries, fruits, nuts, and white yogurt are great snacks throughout day 3.

Day 1

Breakfast: oatmeal with fruits, boiled egg, whole grain toast with soft cheese coffee with milk

Lunch:  fish soup, cucumber, and tomato salad with olive oil

Dinner:  baked fish, salad of fresh cabbage, carrots, and herbs with linseed oil.

Day 2

Breakfast:  toast with avocado and egg, tea with lemon.

Lunch:  bean soup, bran bread, eggplant stew with garlic and herbs.

Dinner: baked pike perch, salad with fresh cucumber, radish, olives, and mixed leafy greens.

Bean soup recipe:

• Beans - 300 g;
• Carrots - 1 pc.;
• Beets - 1 pc.;
• Onion - 1 pc.;
• Pasternak - 50 g;
• Dill - 1 bunch;
• Parsley - 1 bunch;
• Allspice - to taste;
• Cloves - to taste;
• Olive oil - 50 ml;
• Salt - to taste.

Ready :

1. Rinse beans and soak in water (preferably overnight). To speed up the process, you can pour boiling water for several hours.
2. Boil beans until tender.
3. Wash and clean all necessary vegetables. Grind with a grater.
4. Fry prepared vegetables in a frying pan, and add the necessary seasonings.
5. When the beans are half-cooked, add the vegetable mixture and bring the soup to a boil.
6. At the very end, add salt and chopped herbs.

Day 3

Breakfast:  bruschetta with lightly salted trout, green tea with lemon

Lunch:  mushroom soup, baked veal chop, grated carrot, or beetroot salad with olive oil.

Dinner:  zucchini spaghetti with seafood, sliced ​​\u200b\u200bfresh cucumbers, tomatoes, and sweet peppers.

Day 4

Breakfast:  millet casserole with raisins and natural yogurt, coffee with milk.

Lunch:  chicken soup with homemade noodles, toast with chicken liver pate, tomatoes, and lettuce.

Dinner:  brown rice, squid, and mussel salad with lettuce dressed with olive oil and pumpkin seeds.

Recipe for millet casserole with raisins:

• Millet - 1.5 cups;
• Vegetable milk without sugar - 3.5 cups;
• Vegetable oil - 1.5 tbsp. l.;
• Vanillin - to taste;
• Cinnamon - to taste;
• Raisins - 150 gr.

Ready :

1. Rinse the millet until clear water and transfer to a saucepan with a thick bottom.
2. Pour vegetable milk over millet and bring to a boil. Reduce gas power and cook until done.
3. Steam raisins with hot water.
4. Allow the finished porridge to cool. Add oil, seasonings, and raisins to it.
5. Grease a baking dish with a little oil and put the cooled porridge on it.
6. Bake the millet casserole in a preheated oven for 25-30 minutes.

Day 5

Breakfast:  6 quail eggs scrambled with bell peppers, broccoli and green beans, tea.

Lunch:  vegetables (cauliflower, pumpkin, carrots) baked with rosemary and garlic, stewed rabbit.

Dinner: baked pink salmon, grilled/boiled asparagus, drizzled with hemp oil, seasoned with fresh herbs, sunflower seeds, and chopped almonds.

Day 6

Breakfast:  rice bread, goat cheese, chicory drink.

Lunch:  durum wheat spaghetti, chicken meatballs in tomato sauce, a mix of fresh herbs, and vegetable cuts.

Dinner:  lentil pizza with vegetables.

Recipe for Lentil Pizza with Vegetables in Mediterranean diet for weight loss:

• Red lentils - 150 g;
• Tomato - 1 pc.;
• Red onion - 1 pc.;
• Olives - 30 g;
• Canned corn - 30 g;
• Baked turkey fillet -100 g;
• Dried herbs - to taste;
• Salt, pepper - to taste;
• Tomato paste - for the sauce;
• Sour cream - for the sauce.

Ready :

1. Pour lentils with warm water for several hours, but better at night.
2. Rinse the lentils, drain off excess water and puree with a blender. Add salt and spices to taste.
3. Line a baking sheet with parchment paper and spread the lentil puree.
4. Bake the base in an oven preheated to 190 degrees for 5-10 minutes.
5. Lubricate the lentil base with tomato paste and sour cream sauce, and lay out the filling.
6. Bake in the oven until done.

Day 7

Breakfast:  zucchini waffles with poached egg and avocado, coffee with cream.

Lunch:  boiled lentils, steamed turkey, leaf salad with olive oil.

Dinner:  redfish baked with broccoli, soft cheese toast, herbs, and fresh cucumber.

results

Thanks to the Mediterranean diet, weight is reduced smoothly, without the slightest harm to the body. Because the body did not experience stress, the lost kilograms will not return immediately after the end of the diet.

But you can’t count on serious weight loss, since the diet does not limit the diet, but is the basis for a healthy and balanced diet. You can lose up to 3 kg in a month.

Also Check: Best Diets for Weight Loss

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