To get rid of excess weight without harm to health, you must carefully choose diets that are balanced. Among all you can highlight the menu of the Mediterranean diet, which not only allows you to lose extra pounds, but also reduces the risk of various health problems.
Recipes and menus of the Mediterranean diet
Any method of losing weight has its own principles, on which they are based, this diet is no exception:
- For breakfast you need carbohydrates, which will give strength for the whole day, but dinner should be easy and include proteins and vegetables.
- The daily norm of vegetables is at least 1 kg, both in raw and in cooked form.
- In addition to the three main meals, it is necessary to add a couple of snacks on the menu of the Mediterranean diet for a week, for which nuts, fruits, berries, yogurt, peanut butter and carrots fit.
- The daily fluid norm is 7-8 st. purified water. It is important to drink one at a time before eating, which will satisfy hunger.
- From their diet should be completely eliminated refined foods, whole milk, fast food and other food harmful to the figure.
The menu of the Mediterranean diet for weight loss is based on the food pyramid. At the bottom there are products that should be included in your diet every day. They contain complex carbohydrates, such as cereals, pasta and bread from whole-grain flour. Even in the daily menu you need to include olive oil, nuts, vegetables, fruits, herbs and spices. At the next level there are products that allow you to consume not more than three times a week. This group includes fish, lean meat and sour-milk products. At the top of the food pyramid are foods that can be eaten once a week: red meat, sweets, pastries, potatoes, rice and butter.
In addition to the menu for a week of the Mediterranean diet, it is also necessary to make out recipes that will make delicious dishes.
Eggplant Rolls
A great appetizer, which will decorate both the daily and festive table.
Ingredients:
- eggplant - 2 pieces;
- tomatoes - 3 pieces;
- feta - 120 g;
- olive oil - 1 tbsp. a spoon;
- walnuts - 75 g;
- parsley and oil for frying.
Preparation
Eggplants wash and cut into plates with a thickness of 5 mm. In a frying pan, heat the oil and fry the eggplant there for 2 minutes. from each side. Put them on napkins. Remove tomatoes from tomatoes, and then cut the pulp with thick straws. Using a blender, stir the cheese with olive oil and greens. As a result, a lot of homogeneous consistency should be obtained. For each slice, place 1 teaspoon of mass, tomato slice and nut, and then roll the rolls.
Omelette with tomatoes
A great option for breakfast, because the dish is hearty and very tasty.
Ingredients:
- eggs - 3 pieces;
- tomatoes - 3 pcs .;
- milk - 100 ml;
- oregano - 1 teaspoon;
- basil - 1 teaspoon;
- olive oil - 20 ml;
- greens, salt and pepper.
Preparation
In a frying pan, heat oil and fry tomato pieces cut into slices with basil on it for 5 minutes. Separately, beat the eggs with milk, and then, to the mixture obtained, put the spices, salt and chopped greens. Egg mixture pour into the pan, close the lid and fry for five minutes.
Peach pudding
A delicious dessert, which lovers sweeties. Presented products are enough for 4 servings.
Ingredients:
- peaches - 300 g;
- cornstarch - 1 item;
- oil-50 g;
- sugar - 0.5 tbsp. + 2.5 tbsp. spoons;
- egg - 1 piece;
- milk - 0,5 items;
- sour cream - 2 tbsp. spoons;
- flour - 2/3 items;
- baking powder - 1 teaspoon.
Preparation
Peaches cut into small cubes, add to them 2.5 st. tablespoons of sugar and starch. Put on a small fire and bring to a boil, stirring. Separately, rub the butter with sugar, and then, to the mass received, send the egg, milk, flour and sour cream. Mix until uniform. In the molds, place the filling and pour it into the batter. Cook in the oven for half an hour.
Diet menu: