Mediterranean diet: description, menu for each day, results and reviews

Is the Mediterranean diet. This term was first uttered by Ansel Keyes, 50 years of the twentieth century. Dietician who visited the coast of Italy, was surprised to learn that local residents do not suffer from obesity, diabetes, and practically do not collide with cardiovascular pathologies. In 1953 he published a book about wholesome food, which explains how the Mediterranean diet affects health.

Elena biletskaya 06 Dec 201762

The content of the article

  • 1 the Pros and cons
    • 1.1 the Mechanism of weight loss
    • 1.2 health Benefits: 5 factors
    • 1.3 Disadvantages and contraindications
  • 2 Mediterranean diet: what and how to eat
    • 7 2.1 categories of “right” products
    • 2.2 What dishes are to be excluded
    • 4 2.3 the postulate of the program
  • 3 Seven-day feed table
  • 4 Recipes
    • 4.1 Vegetable risotto
    • 4.2 Cheese sandwich
  • 5 reviews: “the Fast results don’t wait”

Diet, or rather the normal diet of the Mediterranean region, it quickly became popular. Scientists and doctors repeatedly subjected to the diet studies. And each time were convinced that the Mediterranean diet is very useful. So it klassificeret as part of a healthy diet.

The pros and cons

The traditional cuisine of the inhabitants of the Mediterranean consists of many vegetables and fruits. It is supplemented by cereals, legumes, pasta. The diet is necessarily present fish, seafood and olive oil. To receive meat (beef, poultry) there is a significant restraint. Sweets, fast food and candy are completely excluded from the diet. Proper nutrition is complemented by a high level of physical activity, positive attitude and optimism. These principles formed the basis of the diet, dubbed the Mediterranean.

There is a desire, at once to develop a menu of the Mediterranean diet for a week, and feel the inhabitant of tropical countries. But before trying the diet, you need to familiarize yourself with some nuances.

The mechanism of weight loss

Nutritionists recommend the use of Mediterranean diet for weight loss. Diet, built on a proper and healthy diet, enhanced physical activity, can effectively eliminate the extra kilos. Weight loss is dictated by such factors:

  • the diet is based on the fractional power;
  • the portions are small;
  • the diet is high in fiber and protein, which promote fat burning and muscle growth;
  • meals do not contain sugar and harmful additives;
  • diet activates metabolism;
  • the food is accompanied by a sufficient water regime.

Diet triggers several mechanisms that ensure effective weight loss. The principle of the Mediterranean diet formed the basis of the more stringent diets for weight loss, for example, the “Three soup”.Health benefits: 5 factors

Mediterranean residents is much less subject to diseases. Among them there are virtually no fat people. But longevity very much. It is known that the Case, decided to stick to the Mediterranean diet, lived 100 years, not having lived only one month to 101 years. Of course, such a diet has caused great interest among physicians. Therefore, there have been many scientific studies. Scientists have confirmed that the Mediterranean diet provides the following useful effects.

  • Protects against cardiovascular pathologies. Seafood instead of red meat, olive, many fruits and vegetables benefit the heart muscle and improve the condition of the vessel. Such a diet prevents the development of atherosclerosis, hypertension, heart attack. Diet recommended for lowering cholesterol, normalize blood circulation and prevent thrombosis.
  • Reduces the risk of cancer. Scientific studies confirm that the Mediterranean diet is able to prevent certain types of cancer. Diet will protect against malignant tumors in the mammary glands, the intestines and stomach.
  • Extends the life. This plus the aforementioned benefits. After all, heart disease and cancer most often shorten life. People who follow a Mediterranean diet, according to research, five times less likely to experience sudden death.
  • Improves the functioning of the brain. Gipoholesterinova a diet rich in nuts, olive oil, stimulates brain function, improves cognitive function. Food opposed to the development of stroke, multiple sclerosis, Alzheimer’s disease and Parkinson’s dementia.
  • Increases energy. It is enough to look at pensioners from the Mediterranean. They are quite active and look much younger than their years. A proper diet ensures intake of all nutrients, the body energised and maintained in good shape.

Reviews of the doctors show that the Mediterranean diet can reduce the frequency of respiratory diseases, to normalize the functioning of the thyroid gland, improve the structure of bones and counter osteoporosis.Disadvantages and contraindications

The Mediterranean diet refers to nutrition. Therefore, it is practically perfect and has no contraindications. It is allowed to apply for all categories of people. However, patients who have chronic disease and you need to stick to a diet, the Mediterranean diet must be abandoned. If we talk about the cons of the Mediterranean diet, it is possible to identify such defects.

  • Not a quick weight loss. Such a diet will not be suitable for those who want to lose weight instantly. A diet designed for long term and gradual fat burning.
  • The complexity of the transition. The diet is almost completely reject sweets, cakes, candies. For the sweet tooth it can be a real challenge.

The Mediterranean diet is not contraindicated during pregnancy, provided that the expectant mother adheres to such a diet for a long period of time. But to plan for the transition to diet, bearing under her heart the baby should not be. Because a pregnant body can perceive with distrust any change.The Mediterranean diet: what and how to eat

By studying the detailed description of the Mediterranean diet, you will notice that the kitchen is the inhabitants of warm coastal countries is very different from the usual diet. It is based on self cooking and eliminates the use of semi-finished products. A special preference is given to carbohydrates.

The Mediterranean diet necessarily imply adequate water regime. You should drink six to eight glasses of water a day.7 categories of “right” products

What can I eat on the Mediterranean diet? The diet consists of foods consumed by the poor in the Mediterranean. That is why the diet contains a large number of products that can be grown in your garden or catch from the sea. The table is the main list.

Table Products for the Mediterranean diet

CategoryDescriptionProductsHow often to use
Cereals, breadIs the basis of the Mediterranean diet;
— carbohydrates account for approximately 50-60% of the diet;
— they are useful for blood vessels, heart, nervous and digestive systems
— Wheat;
— pasta of durum;
— oats;
— buckwheat;
— barley;
— barley;
— corn;
— bean;
— Fig;
grain bread
Vegetables, fruits— The diet contains a lot of vegetables, fruits;
— use only products grown in the open ground (it contains all the useful components);
— promote weight loss;
-reduce cholestero;
— normalize the work of digestive tract and heart;
— strengthen the immune system;
— advocate the prevention of cancer;
potatoes it is recommended to limit
— Cucumbers;
— tomatoes;
— the zucchini;
— lettuce;
— pepper;
— cabbage;
— garlic, onion;
— eggplant;
— greens;
— apples;
— pear;
— plum;
— grapes;
— peaches;
— persimmon
Daily any, except potatoes. It limit to 3 servings a week
Oliva— A mandatory component of the diet;
— not suitable for frying (during roasting dissolved nutrients);
— protects against senile dementia;
— resists inflammation and heart diseases;
— improves skin condition
— Olive oil

You can substitute unrefined oils:
— sunflower

Fish, seafood— It is advisable to choose low-fat varieties, although oily fish is not subject to exception;
— strengthen bones;
— normalize thyroid;
— improve the oxidative processes
— Halibut;
— sardines;
— salmon;
— tuna;
— mackerel;
— trout;
— squid;
— lobsters;
— herring;
— scallops;
— mussels
4-5 times a week
Dairy— Dairy products are tolko10% of the diet;
— preference is given to dairy products;
— strengthen bones, teeth and improves the condition of hair
— Yogurt;
— yogurt;
— curd cheeses;
— yogurt;
— fermented baked milk;
— goat’s milk;
— Parmesan;
— FET;
feta cheese;
4-5 times a week
Meat, eggs— A diet of lean meat;
— use a little or bypassed entirely without meat;
— pork — firm “no”
— Diet low-fat poultry;
— eggs;
— beef
2-3 times a week
Nuts, dried fruits, honey— Give energy to the body;
— Supplement the deficiency of glucose
— Any nuts;
— raisins, dried apricots;
— med of any kind
1 time per week

The hallmark of the Mediterranean diet is considered to be red wine. But we should not delude ourselves. As the reviews and results of the Mediterranean diet, wine is not considered a mandatory product for weight loss. In addition, the inhabitants of the Mediterranean drink it by diluting with water, adding spices and honey.What dishes are to be excluded

Diet the Mediterranean diet is rich. However, some foods and dishes must be abandoned. During the diet can not be used:

  • red meat;
  • preservatives, flavors;
  • semi-finished products;
  • sweets, pastries;
  • salt;
  • candy, ice cream;
  • bacon, fatty meat.

4 postulates of the program

Nutritionists do not recommend abruptly change to a new diet. It can cause side effects such as nausea, violation of the chair, dizzy. Therefore, doctors advise to accustom the organism to a healthy diet gradually.

Initially the menu will add more vegetables, fruits, and then start practicing vegetarian days weekly. It will gradually and painlessly to get used to the Mediterranean diet. When you feel that are accustomed to the new food, you can safely go to the diet. Dietitians recommend to follow the four rules.

  • The power supply circuit. It is better to eat small portions but often. The optimal five-single food intake. It is important not to miss Breakfast or afternoon tea. The first meal nourishes the body with necessary fiber, and high tea protects against hunger.
  • The combination of nutrients. Developing a diet, especially at first, carefully analyze the content of PFC. For the Mediterranean diet is typical of this combination. Carbohydrates (cereals, pasta, fruits, vegetables) account for 50% of the diet. On fats (meaning olive oil) withdrawn 30% of the daily menu. While the share of protein (fish, eggs, meat) it remains only 20%.
  • Good fats. To the right nutritionists include olives, seeds, nuts, olive oil, avocado. But margarine, butter and animal fats are absolutely refractory cannot be combined with this diet.
  • The daily portion. If you have decided to lose weight on the Mediterranean diet, it is necessary to properly dispense portions. The recommended amounts shown in the table.
  • Table — Daily serving for weight loss on Mediterranean diet

    ProductsThe daily portion, g/PCs
    Nuts/dried fruits30
    Fruit200 g or 1 fruit
    Dairy1 Cup or 30 g cottage cheese, cheese
    The wine is dry125 ml

    A seven day feed table

    Of the many useful products you can create a variety of diets to suit every taste. And this food is very tasty. For illustrative purposes shows the approximate menu of the Mediterranean diet for every day.

    Table — sample menu of Mediterranean diet

    DayMealsSample menu
    MondayBreakfast— Milk oatmeal with lots of fruit;
    — fruit cocktail
    2 Breakfast— Unsweetened yogurt
    Lunch— Vegetable salad;
    — fish sandwich;
    — orange
    Afternoon tea— Walnuts
    Dinner— Salad (avocados, tomatoes, lettuce and feta cheese)
    TuesdayBreakfast— Cheesecakes;
    — fresh fruit juice
    2 Breakfast— Green tea or herbal;
    — oatmeal cookies
    Lunch— Steamed rice with vegetables;
    — hard cheese
    Afternoon tea— Apple
    Dinner— Vegetable salad;
    — cod, baked with cheese
    EnvironmentBreakfast— Fruit salad with yogurt
    2 Breakfast— Grapes (30 grams)
    Lunch— Vegetable risotto;
    — Apple
    Afternoon tea— Whole wheat bread;
    — tomato;
    — a piece of cheese
    DinnerSalad with vegetables and chicken;
    — wholemeal bread
    ThursdayBreakfast— Boiled egg;
    — rye toast with tomato and cheese
    2 Breakfast— Pear
    Lunch— Soup-vegetarian;
    — fresh salad of tomatoes and cheese;
    — juice
    Afternoon tea— Orange
    Dinner— Eggplant with tomatoes and mushrooms
    FridayBreakfast— Egg white omelet;
    — rye bread;
    — grapefruit
    2 BreakfastAlmond oatmeal cookies
    LunchPasta seafood;
    — tomato
    Afternoon tea— Dried fruits
    Dinner— Salad of arugula and olive
    SaturdayBreakfast— Rice milk with fruit
    2 Breakfast— Macaroons
    Lunch— Baked chicken;
    — vegetable salad
    Afternoon tea— Banana
    Dinner— Vegetable salad;
    — rye bread;
    — juice
    SundayBreakfast— Fruit salad with yogurt
    2 Breakfast— Apple
    Lunch— Vegetable stew;
    — steam fish;
    Afternoon tea— Cheese sandwich;
    — vegetable juice
    Dinner— Pasta salad


    Include in your diet a variety of soups, porridge. Enrich it with seafood, fish. Don’t forget to pamper yourself with fresh vegetable salads. But the following recipes will allow you to verify that the Mediterranean diet is really tasty.

    Vegetable risotto


    • rice — 300 g;
    • zucchini — one;
    • red pepper — one;
    • eggplant — one;
    • onion — one;
    • garlic — two cloves;
    • vegetable broth — 1.5 l;
    • olive oil — two tablespoons;
    • Italian herbs (dried) — two teaspoons;
    • Basil — two tablespoons


  • Slice the vegetables. Put them in the cauldron, greased, and bake in the oven for 20 minutes.
  • In separate skillet, simmered the onions and garlic. Add to them the rice.
  • To the rice gradually add the broth, stirring carefully to croup is gradually absorbed the liquid. So simmer 20 minutes.
  • Cooked rice is combined with vegetables. Add herbs and mix.
  • Cheese sandwich


    • whole wheat bread — one loaf;
    • tomato — one;
    • boiled salmon — 30 g;
    • salad — one sheet;
    • cheese — 20 g;
    • lemon juice — two or three drops.


  • Dry the bread in the toaster.
  • On a slice of bread put a lettuce leaf, a piece of fish, sliced tomato.
  • For a sandwich, drizzle lemon juice and put the cheese.
  • Mediterranean diet for weight loss involves a lot of herbs and spices. Be sure to add Italian herbs, Basil, oregano, rosemary. They will not make the dish spicy, but will give them a unique flavor and allow you to feel the true taste of the Mediterranean.

    Reviews: “Fast results don’t wait”

    The Mediterranean diet is very recommended by doctors in Australia (I live here), it is very good for the heart. In General, there seems to be a sense that there are a lot of vegetables and mix them with complex carbohydrates (as an example, pasta, cooked vegetables). There seems in the first place are the carbohydrates, then fats, and finally proteins. A lot of fish. In General, this diet is not so much slimming as I understand it, how to maintain health and weight. In Italy, as far as I know is also common.


    Of course, I already knew about this diet, but recently have began to turn out practically to live and I love… all very delicious, though I still count calories just in case and eat potatoes only rarely, don’t eat red meat and do not drink wine every day, but everything else is very similar…


    Came across this subject and thought. The fact is that, living in Greece, working as a doctor and in due time visiting a nutritionist, I learned a method of Mediterranean diet by heart. After pregnancies it I managed to throw 28 pounds in a year… this time different I also started with this method, but various kinds of promising “balls”, “Japanese”, etc. etc. anyone sobyut confused. Does it make sense to starve and eat monotonous food when the result is the same and even more stable at the rational Mediterranean diet? I think that today will be on the right path.


    I read that the Mediterranean diet is recognized by scientists the most healthy, beneficial for the body. Perhaps because in the daily habit of Mediterraneans includes such products as olive oil, fatty fish, plenty of vegetables and legumes. The Mediterranean diet is simply a healthy eating habits, which should adhere to a lifetime. In 2 years of living in Italy has changed my daily diet and the quality of the products. The abundance of food leaves no chance to experience a little hunger. Can’T say that the Mediterranean diet works quickly. No, quick results don’t wait, we need to prepare for slow changes in tastes and gradual weight loss (if any). My example — before departure to Italy I weigh 59-60kg in a year I became vesit53kg. Weight stable, no longer lose weight (apparently, the body knows better), but not better. And this despite the fact that my daily ration of spaghetti with sauce, fatty fish, bread, olive oil, nuts, honey, cheese varieties, vegetables and fruits without limits, sometimes legumes, eggs, rice, potatoes, red and white wine. Often add garlic, herbs — Basil, Salvia, rosemary.

    Sweet eat a little bit every day (although the Mediterranean diet provides not every day), I can’t yet bring myself to give up sweets. Do not eat meat. My advice to anyone who wants to lose weight and improve health — don’t torture yourself to hunger after 18.00, not dieting — take over the core of the Mediterranean diet, change your habits, follow the quality of the food, observe the balance of proteins, fats and carbohydrates.


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