The Mediterranean region is an area very envied as well as desired in many countries. The weather and beaches are its hallmarks and perhaps for this reason, we missed another of its great treasures: its gastronomy.

The Mediterranean diet is a very healthy and balanced way of taking care of us day by day. This diet is quite varied due to it combines the consumption of meat and fish with vegetables which are traditionally grown in the Mediterranean area.

The Mediterranean Diet and How it helps to Lose Weight

 

Mediterranean Diet and its benefits

In order to organize all these foods forming the Mediterranean diet, the food pyramid was created in order to establish how often and which products had to be consumed. A general and universal rule whose laws are revealed below.

  1. Olive oil is the basis of Mediterranean cuisine
  2. Products must be fresh, natural and seasonal
  3. Bread, cereals and pasta provide us daily necessary carbohydrates
  4. The fresh fruit will be our usual dessert. Sweets and cakes will be consumed very occasionally
  5. We’ll eat cheese and yogurt daily
  6. We’ll eat fish, lean meat and eggs weekly
  7. We will reduce the consumption of red meat and animal fat. Only once a month
  8. Water will be the drink par excellence but we can accompany our meal with a glass of red wine
  9. Aromatic herbs are the best alternative to salt
  10. We’ll exercise daily as it is the ideal complement to our diet

All of this leads to a very healthy diet with extraordinary health benefits. On one hand, it protects from cardiovascular diseases in addition to reducing cholesterol levels. On the other hand, it’s a high fiber and antioxidants diet that protects cells of aging.
 

How does this diet help me to lose weight?

The Mediterranean Diet, unlike other diets, is not aggressive with the organism, thus, weight loss won’t be quick, it’s more about a slow but effective way.

With this diet, it’s not about reaching our ideal weight in just a few days and then retrieve it immediately once we get back to our bad daily eating habits. This is about educating both ourselves and our organism, eating well, and if possible for an infinite period of time.

That is, the ideal is that we should follow the Mediterranean diet routine forever. With the Mediterranean diet, we’ll be able to lose up to 1 kilo in 7 days. After the first 4-5 weeks our weight will tend to stabilize. The important point here is that we’ll lose weight the healthiest way possible, that after all, it’s what should concern us most.
 

Weekly Menu

The Mediterranean diet is the queen of diets and therefore enjoys with wide worldwide support, including international organizations such as WHO support its tracking because it is a very balanced, varied and healthy diet.

MONDAY

  • Breakfast
    • Natural orange juice
    • A glass of skim or soybean milk
    • Whole grain cereals
  • Snack
    • One low-fat yogurt
    • A piece of fruit
  • Lunch
    • Pasta salad with tomato, fresh cheese and basil
    • Grilled chicken breast
    • Tea or infusion
  • Snack
    • Half toasted bread with turkey
  • Dinner
    • Hake with asparagus
    • A piece of fruit

 

The Mediterranean Diet and How it helps to Lose WeightTUESDAY

  • Breakfast
    • Natural orange juice
    • Half toasted bread with turkey
  • Snack
    • One low-fat yogurt
    • A piece of fruit
  • Lunch
    • Mashed vegetables (i.e. zucchini)
    • Grilled sea bass
    • Tea or infusion
  • Snack
    • One low-fat yogurt
  • Dinner
    • Lettuce with carrot
    • A piece of fruit

 

WEDNESDAY

  • Breakfast
    • Natural orange juice
    • A glass of skim or soybean milk
    • 3 whole grain cookies
  • Snack
    • One low-fat yogurt
    • A piece of fruit
  • Lunch
    • A bowl of boiled spinach
    • Stir fried rice with peas
    • Tea or infusion
  • Snack
    • Flavored gelatin 0%
  • Dinner
    • Grilled beef fillet with natural tomato
    • A piece of fruit

 

The Mediterranean Diet and How it helps to Lose WeightTHURSDAY

  • Breakfast
    • Natural orange juice
    • Several pieces of fruit: peach, pineapple, grapes, plums
  • Snack
    • One low-fat yogurt
    • A piece of fruit
  • Lunch
    • Salad with tomato, cucumber and carrot
    • Omelet (i.e. mushrooms, spinach, potato …)
    • A piece of fruit
  • Snack
    • Half toasted bread with turkey
  • Dinner
    • White asparagus, turkey and fresh cheese 0%
    • A piece of fruit

 

FRIDAY

  • Breakfast
    • Natural orange juice
    • Half toasted bread with turkey
  • Snack
    • One low-fat yogurt
    • A piece of fruit
  • Lunch
    • Eggplant stuffed with onion and minced meat
    • A piece of fruit
  • Snack
    • Flavored gelatin 0%
  • Dinner
    • Salad with tomato, fresh cheese and oregano
    • Grilled chicken breast
    • A piece of fruit

 

 SATURDAY

  • Breakfast
    • Natural orange juice
    • A glass of skim or soybean milk
    • 3 whole grain cookies
  • Snack
    • One low-fat yogurt
    • A piece of fruit
  • Lunch
    • Roasted chicken with baked apple
    • A piece of fruit
  • Snack
    • Half toasted bread with turkey
  • Dinner
    • Mackerel baked with asparagus
    • A piece of fruit

 

SUNDAY

  • Breakfast
    • Natural orange juice
    • Toasted bread with turkey
  • Snack
    • One low-fat yogurt
    • A piece of fruit
  • Lunch
    • Baked bream
    • Baked tomatoes with garlic and parsley
  • Snack
    • Skimmed yogurt or flavored gelatin 0%
  • Dinner
    • Grilled squid
    • Grilled mushrooms
    • A piece of fruit

Definitely, we can say the Mediterranean diet is one of the most complete and healthy diets that exists, as their menus are made up of all kinds of fresh and healthy foods that will make our organism healthy so we can lose weight quickly.

The Mediterranean Diet and How it helps to Lose Weight

Other diets that perhaps you might be interested in:

 

Video about Mediterranean diet:

If you want more info about this diet, the official website here.

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