Средиземноморская диета для похудения – это не just a short-term change in diet, and a lifestyle. With its help, you will not only be able to lose extra pounds in a short period, but improve your body from the outside and inside, adjust the metabolism and, as a result, get the perfect figure.
This diet is based on a balanced diet,that is, the body will receive all the nutrients necessary for it, vitamins and trace elements. A healthy Mediterranean diet, a menu for the week of which includes the right amount of fats, proteins and carbohydrates, will help you lose weight without harm to health. But nevertheless, do not forget about the importance of playing sports, only a competent combination of dietary nutrition and training will achieve tangible results.
Principles of the Mediterranean diet
Your breakfast should necessarily include cereals, onlunch and dinner are recommended vegetables in processed or raw form. Fish should be on your table at least four times a week. Spices, herbs, garlic and onions - all this is a Mediterranean diet, the menu for a week must necessarily contain all these products.
Meat is also allowed, but lean is better.Red meat can be consumed no more than once or three times a week. The diet based on the Mediterranean diet should necessarily include a portion of dairy products. It can be homemade yogurt or yogurt. Eggs and fruits - a maximum of two or three pieces per day. You can even drink a little wine at dinner or dinner.
Mediterranean diet - menu for the week
Основное преимущество такого режима питания is that it is allowed to consume a lot of products. That is, your diet will not only be balanced, but also diverse. Over time, such a diet will become your lifestyle, and you can easily adhere to proper nutrition. So, an approximate ration for seven days.
Day 1:For breakfast - a toast of whole wheat bread, you can with butter or jam, tea or coffee. For lunch - pasta with vegetables, herbal tea. For dinner - spaghetti with hard cheese, tea. On the snack you can eat yogurt, boiled egg or any fruit.
Day 2:In the morning - a portion of muesli with yogurt or low-fat milk, for lunch - beans with vegetables, green tea, dinner - fish baked with lemon and herbs, a cup of rice, tea. Snack - yoghurt, fruit, toast.
Day 3: Toast from whole grain bread with jam or butter, tea for breakfast. Pasta with minced meat, vegetable salad, tea for lunch, dinner - rice with vegetables, tea. Snack - yoghurt, fruit, green tea.
Day 4: In the morning - low-fat cottage cheese, toast, tea. For lunch - dumplings with vegetables, tea; dinner - salad with vegetables, fish, tea. Snack - yogurt, a glass of milk.
Day 5: Toasts with cheese and jam, tea for breakfast, lunch - pea soup, unsweetened mors, for dinner - meat goulash, vegetables, tea or mors. Snack - yoghurt, fruit.
Day 6: In the morning - a toast of bread, cottage cheese, tea. Lunch - spaghetti with sauce, ham and olives, tea. Dinner - spaghetti with vegetables, tea. Snack - yogurt, muesli with yogurt.
The menu of the seventh day of this diet completely repeats the diet of the first day.
As you can see, the Mediterranean diet, a menu onthe week of which is diverse and full, suitable for everyone who wants to lose weight, but do not starve. This diet has virtually no contraindications. It is very convenient, and it is easy to stick, even if you have to eat outside the house. Nevertheless, do not wait for quick results. For seven days you can lose only one kilogram. But since fast weight loss is not good for health, we can say that such a Mediterranean diet: we lose weight quickly and correctly in a week.
