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The Mediterranean diet, also called the Mediterranean diet, is based on the consumption of fresh and natural foods such as olive oil, fruits, vegetables, cereals, milk and cheese, being necessary to avoid industrialized products such as sausage, frozen food and cakes powder.
This diet is actually a type of diet that helps you change your lifestyle, and it doesn't always have to be low in calories to help you lose weight, as it naturally improves metabolism and favors weight control.
Benefits of the Mediterranean Diet
The Mediterranean diet is not just a weight loss diet, it is a way of life, normally present in the countries around the Mediterranean Sea. Its main he alth benefits are:
- Lower risk of developing cardiovascular diseases, cancer, diabetes and degenerative diseases;
- Protects the body from atherosclerosis and thrombosis;
- Has more nutrients than processed foods, providing more nutrients to the body;
- Helps to vary the diet more, being good for children's taste, making it easier for them to eat vegetables and salads.
To really follow the Mediterranean diet lifestyle, you should consume fresh, low-processed, seasonal and local plant-based foods daily, preferring to buy them in small markets and hortifruti stores than in large supermarkets.
Check out the benefits of a Mediterranean diet in the following video:
8 rules for the Mediterranean diet
To follow the Mediterranean diet, you should change your diet as follows:
1. Avoid industrialized products
The diet has to be mostly made up of natural products, mainly of vegetable origin, such as brown rice, soy and vegetables. However, natural animal products, such as eggs and milk, can also be consumed in moderation. In addition, you should change the foods you buy ready-made, such as cookies and cakes, preferring homemade versions.
Removing industrialized products will help reduce the production of toxins in the body, reduce inflammation and fight fluid retention, helping to naturally deflate.
2. Consume Fish and seafood
You should consume fish or seafood at least 3 times a week, as they are sources of protein and good fats, such as omega-3, which acts as an anti-inflammatory, helping to relieve joint pain, improve blood circulation and prevent heart disease.See all the benefits of omega-3.
3. Olive oil and good fats
Olive oil and vegetable oils such as canola and flaxseed oil are rich in heart-he althy fats that help control cholesterol and prevent cardiovascular disease.
To obtain the benefits, you must add olive oil to the ready-made preparation, consuming a maximum of 2 tablespoons per day. Olive oil should also be used for cooking, making stir-fries and for grilling meat or fish. Sunflower oil is rarely used. See tips for choosing the best olive oil at the supermarket.
4. Whole foods
The Mediterranean diet is rich in whole foods such as rice, flour, oatmeal and whole wheat pasta, which are rich in fiber, vitamins and minerals that improve the functioning of the body, fight constipation and reduce the absorption of sugars and fats in the intestine.
In addition to grains, the diet should also be rich in protein vegetables such as beans, soybeans, chickpeas, pumpkin seeds and flaxseeds that also help to strengthen muscles and improve metabolism.
5. Fruits and vegetables
Increasing the consumption of fruits and vegetables is an important point of this diet, as they will provide fiber, vitamins and minerals for metabolism, and bring the feeling of satiety, helping to lose weight. It is recommended to eat at least 3 different fruits a day, a good habit is after each meal to eat 1 fruit, whether for breakfast, lunch, snacks and dinner.
See recipes for 7 Detox Juices to lose weight and cleanse the body.
6. Skimmed milk and dairy products
To improve diet and reduce fat consumption, you should prefer to use skimmed milk, natural yogurt and white cheeses, such as ricotta and cottage cheese, or choose light versions of the products. To sweeten the natural yogurt a little, you can add 1 teaspoon of honey or homemade jam.
7. Protein sources
Red meats should be lean cuts, where the fat part is not observed, and it is restricted to only 1 consumption per week, so there is room for meals with eggs, fish and grain mixtures that are also good protein sources such as rice + beans, rice + lentils, or rice + peas.
The most suitable drink to quench thirst with meals is water, and you can opt for flavored water by adding lemon, or ginger slices. In addition, 1 glass of wine per day (180 ml) is allowed, especially after dinner.
Mediterranean Diet Menu
The following is an example of a 3-day Mediterranean diet menu:
|Day 1||Day 2||Day 3|
|Breakfast||1 glass of skimmed milk + 1 wholemeal bread with ricotta + 1 slice of papaya||banana apple smoothie made with skim milk + 2 tablespoons oatmeal||Oatmeal porridge, made with 200 ml of skimmed milk + 2 tablespoons of oat flakes + 1 level tablespoon of cocoa powder|
|Morning snack||3 wholemeal toast + butter + 2 chestnuts||1 glass of green cabbage, lemon and carrot juice + 3 Maria cookies or cornstarch||1 plain yogurt + 1 teaspoon chia|
|Lunch||half a piece of grilled salmon + 2 boiled potatoes drizzled with olive oil and broccoli||1 grilled chicken breast steak with tomato sauce + 4 tablespoons of brown rice + 2 tablespoons of beans||Tuna pasta with pesto sauce, using whole wheat pasta|
|Afternoon Snack||1 natural yogurt + 1 teaspoon of flaxseed + 1 tapioca with light cheese + 1 banana||1 plain yogurt + 1 whole wheat bread with cottage cheese + 6 strawberries||1 glass of beetroot, carrot, ginger, lemon and apple juice + 1 whole wheat bread with ricotta cheese|
|Dinner||1 cooked chicken thigh with 2 tablespoons of peas + crisp lettuce, tomato and red onion salad + 1 pear||1 grilled turkey steak + coleslaw, grated carrots and grated beetroot + 1 slice of pineapple||1 omelet made with 2 eggs + braised cabbage salad with onion, garlic and eggplant + 1 orange|
This menu should preferably be made using fresh vegetables, and it is important to remember to add 1 teaspoon of olive oil to your lunch and dinner plates.