The term Mediterranean diet refers to a nutritional model inspired by the typical diet of the Italian and Greek population.This diet is full of vegetable origin(fruits,vegetables,bread,cereals especially wholegrain,beans,nuts seeds etc)Olive oil is the main source of fat this diet use, dairy product in moderate quantity,meats in minimal quantity and a low content of sugar and fat.The sea food is the most appropriate for this diet,to be eaten 3-4 times a week.This diet does not exceed the 2500 kcal per day and in cases that you use this diet to lose wait the Kcal goes down to 1600 per day.
I tried doing this diet for 1 week(17-23 of June) and I must say that the positive effects have been felt since the early days. The first thing I remember is the sense of hunger but at the same time I felt light and could move more liberally, I did not feel that sense of swelling that you normally feel when you have eaten in abundance. After the fifth day I must say that I saw an improvement in my skin, I felt it smoother and softer.I lose 2 kg in just one week,because i opt for the 1600 kcal per day diet .I must say that one of the effects I like best It was that of the mood, I felt really good about myself and happier waking up it does not swell as I woke up earlier.
The effects of the Mediterranean diet are incredible not only if you want to lose weight but also because you feel good about yourself and are light and not least you feel in top form. The advice I can give is to eat correctly without exaggerating with the sugars and saturated fats and eat little and more frequently as for example of the diet which recommends 5 meals a day ; 3 main courses and 2 snacks
This is the diet i have choose,there are some elements here that can be change if needed for example if you are intolerant to lactose instead of classic yogurt you can use lactose free yogurt.Instead of the cream cheese you can use hummus.The most wonderful part of this diet is that you have so many choices to substitute the ingredients because of the variety of foods aloud in this diet.I suggest for the dinner out a pizza(margherita)most suitable in a 1600 kcal diet.Another classical recipe for the mediterranean diet is the "minestrone" a mix of legums and vegetables used in north Italy and is a fantastic way to get some iron if you have iron deficiency. Is a big plate if yuo don`t want to take kg but you wan`t full energy is perfect for a vegeterian, lactose free,gluten free.Very simple but healthy recipe.
Recipe: MINESTRONE(4 persons)
1 carrot
1 onion
1 celery
1 zucchini
50 gr canned tomatoes
50 gr peas
50 gr lentils(pre cooked)
20 gr beans(pre cooked)
30 gr cauliflower
600 ml chicken stock (400 ml for cook time )
Evoo,salt,pepper
Preparation:
Wash and cut all vegetables in medium dices ,take a large pot and put evoo, start caramelized onions and add vegetables starting with the one that takes long to cook , add cauliflowers at the end.Add chicken stock and let cook for 45 minutes.Add remaining stock if necessary .
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