What is the advantage
Mediterranean diet favorably differs from others in that you do not have to starve or restrict yourself from most of the usual products. It's not even a diet, it's just the right, tasty and healthy food that allows you to get all the necessary nutrients.
If you stick to this diet for 2-4 weeks, you can get rid of 5-10 kilograms, but the Mediterranean diet may well become a new way of life that will allow you not only to lose weight but also to keep yourself in great shape. This diet is rich in iodine, calcium, vitamins, proteins and healthy fats, which means that you will feel a rush of energy throughout the day without the excruciating feeling of hunger between meals.
The Mediterranean diet has no contraindications and is suitable for almost everyone. The exception is only those who are unlucky to have an individual intolerance of a particular product. All the others can easily start eating properly at any time, however, if your usual diet is very different from the proposed one, it is recommended to introduce a change in the diet gradually to avoid unpleasant manifestations of the organism's adaptation to new food.
Menu
As already mentioned, the Mediterranean diet does not involve the rejection of hearty and delicious foods. The first pleasant surprise is that you do not even have to give up bread and pasta, since without them it is difficult to imagine a table of warm coastal countries. But you have to consider that the flour products should not be sweet and good, if they are made from wholemeal flour.
Since most people do not live in the warmest countries and their climate is far from the Mediterranean, we are used to eating a fairly large amount of meat. This diet does not prohibit the consumption of meat completely. You can 1 or 2 times a week to afford a piece of chicken breast cooked for a couple, but from red meat is better to give up. If this is too difficult for you, then the usual pork and beef can be replaced with lamb, but from fatty meat, ducks or turkeys will have to be abandoned.
The basis of the Mediterranean diet are fruits, vegetables and greens. There should be a lot of them in the daily diet. Traditional dishes for this diet will be any products from tomato, beets, cabbage, including sea, carrots, pumpkins, pears, apples, oranges , lemons. Do not forget about salad, parsley, shallot onion, garlic and other greens, which is available to you. Potatoes, bananas and pineapples are better to exclude, but you need to eat grapes in plenty.
Another point without which the Mediterranean diet would be ineffective is seafood. You can choose any sort of low-fat white and red sea fish that you like. In addition, you can diversify your table with dishes from shrimps, mussels, oysters and other marine products. They should be on the table daily, except for the days when you choose meat as your main meal for lunch.
Do not forget about the condiments. In the Mediterranean, olive oil is very popular, so they should replace cream and sunflower oil. For the preparation of certain dishes, sesame oil can be used. Salt and sugar try to use as little as possible, but do not forget about red pepper, thyme, mint and other seasonings that will make the flavor of any dish more saturated. Mayonnaise and other fatty sauces will have to be excluded from your diet, but you will soon learn how to combine different seasonings so that the same dish, cooked under different sauces of olive oil, lemon juice and various herbs, will be perceived in a new way.
The Mediterranean diet allows you to drink a glass or two good red dry wine for dinner, but other alcohol is contraindicated. It is undesirable to abuse strong tea and coffee. It is better to accustom yourself to drink a lot of mineral water - up to 2 liters a day, freshly squeezed juices. If you are hard without caffeine, then you can replace the usual tea with white, and use only black coffee without sugar, not more than one cup per day.
Thus, you have the opportunity to make sure that the Mediterranean diet is an excellent choice for those who are not ready to lose weight by several kilograms, endure deprivation and hunger for several weeks. But, as with any new power scheme, the habit and the system are important here. True, with this diet is not supposed to use any exotic products, so that you will get used to it pretty quickly. And besides the extra centimeters you can get rid of toxins.