Diet Mediterranean Weekly Menu (pdf)

Do you know why the Mediterranean diet is the world reference point for a healthy and correct diet?

Because it is, precisely, healthy!

And if I tell you that it is also the ideal diet for weight loss?

Well, then there is no doubt that you have to give it at least a chance.

I guess we have all been faced with the possibility and the need to go on a diet without finding a prototype diet that was, above all, healthy and varied.

Some people decide to go on a minestrone diet of three days, who does theice cream diet for four days and who decides and to be intrigued by what for years has been considered the most complete and most nutritious diet of all:the Mediterranean diet.

We will find out what the Mediterranean diet is, who it is was the first to discover the quality of this varied diet, rich in pasta, cereals, fibers, fish, vegetables, fruit, little red meat, yes to white meat.

And how can one lose weight, in a intelligent, with aweekly menu (also downloadable inpdf format) with different caloric loads, both what is the level of training and physical activity of the person, both on the basis of age and on the basis of how many kilos are lost.

So let's see together what it is.

What is the Mediterranean diet

Che cosa è la dieta mediterranea

The first to talk about the Mediterranean diet was the Italian nutritionistLorenzo Piroddi who, in 1939, was the first to understand the potential of this type of diet with the salute.

What is found and discovered by the Italian doctor Piroddi is then taken up by the studies of the American doctor Ancel Keys who made this diet super famous in the 1950s.

The popularity makes the diet famous even among health experts.

In 2010, UNESCO declared this diet and this approach to food "intangible heritage of humanity".

La dieta si basa sul consumo di tanta frutta e tantissima verdura, di cereali integrali (che fanno molto meglio alla salute), di olive oil instead of the notorious butter (much fatter and without polyphenols), nuts and fish.|| |169

La carne e i grassi animali come quello dei latticini sono meno consumati nella settimana, soprattutto se si parla di carne rossa.

The classic model is a pyramid model with combinations but I think the The success of this diet also stems from the fact that this diet is in step with the times, with different and modern combinations. to understand, very well, the effects that certain foods have on health. Let's say that the diet, in fact, has changed over the years also on the basis, as I wrote in the introduction, of the differences between person and person, age, weight and training.

Le ricerche, dalla prima di Ancel Keys, sono continuate negli anni e questo ha portato a capire, molto bene, gli effetti che determinati alimenti hanno sulla salute. Diciamo che la dieta, infatti, si è modificata nel corso degli anni anche in base, come ho scritto nella premessa, delle differenze tra persona e persona, di età, di peso e di allenamento.

In the last ten years there is also talk of the food pyramid of the Mediterranean diet for the elderly.

Why?

Because an elderly person does not always leave the house, cannot always go shopping or buy fresh food. So this type of diet has also managed to include quality canned food and frozen food, emphasizing the importance of drinking a lot.

The many studies and the attention paid by researchers to improving the food pyramid have made the diet not only adapt to the passing of time and modern times but also to aslimming regimen that can allow to use the variety of these foods first as a diet and then as a healthy diet, with which to stay in shape, for life.

You got it right, the Mediterranean diet is the only one capable of being used throughout life, maintaining, in a very varied and healthy way, all the nutrients an ordinary person needs.

The the key element, in fact, is the variety of the diet, which does not deprive the person who undertakes it of any vitamin, protein or mineral but rather determines animprovement of the metabolism e una regolarizzazione della salute intestinale che non è da sottovalutare, soprattutto se ci si rende conto del fatto che questo tipo di base alimentare è quella giusta per fare prima mantenimento e poi mangiare sano tutta la vita.

Of course is that, in recent years, new studies have also found a causal incidence of the use of the Mediterranean diet and the dim induction of cases of tumors and cardiovascular diseases, with an exponential loss of cases of childhood obesity which is one of the main causes of diabetes problems in children.

Let's look at the diet as a whole.| ||195

Dieta mediterranea per dimagrire

La dieta mediterranea può aiutare a dimagrire

This type of diet favors complex carbohydrates (preferably wholemeal pasta and bread, because they are less rich in refined sugars) and limits the intake of simple sugars (therefore glucose and lactose and sucrose which are found in sugar, in fact, in honey and sweets).

The large presence, every day, of fruit and vegetables and a couple of times a week of legumes guarantees, thanks to the large amount of fiber, a satisfying sense of satiety.

At the same time, the low glycemic content improves the metabolism.

No animal fat is considered valid as condiment.

Olive oil is preferred instead, which is a symbol of the Mediterranean diet and is good for you.

Over the years, following a wrong propaganda, oil, liquid gold as Homer called it, has become increasingly lighter and tasteless, as if this were worth unquestionably as a value of quality and health.

In recent years, fortunately, the course has changed, the oil, the fulcrum of the diet in fact, has become increasingly organic, therefore followed throughout the production chain , from cultivation without chemicals through pressing and bottling.

Oil processed in this way becomes healthy, rich in polyphenols and anti-oxidants, an excellent anti-tumor, an - natural aging. Elowers cholesterol.

A standard, light condiment for fresh fish and vegetable dishes, pasta with tomato sauce, fruit snacks , is the basis of weight loss and lowers the chances of gaining weight, improving the immune system. Accompanying such an interesting diet, with interesting combinations, with fresh foods, with the intention of always keeping the food intact, rich in all nutrients, this is what is needed to feel good.

The basic rules of Mediterranean diet are:

  • replace salt with spices
  • eat vegetables for lunch and dinner
  • eat dried fruit or fresh fruit as a snack
  • mangiare almeno due volte a settimana legumi e uova
  • eat white meat or fish 3 times a week, replacing red meat from the diet
  • use oil instead of butter| ||234
  • limitare il consumo dei formaggi
  • avoid, as far as possible, using pre-cooked foods or junk food in general
  • consume a little alcohol, at most a couple of glasses of red wine a day
  • drink water, at least 2 liters a day to allow the body to expel toxins and sugars
  • respect the portions, without overdoing it, to maintain the right heat and
  • consume one portion a day of pasta or bread, preferably wholemeal, as carbohydrates
  • eat a low-fat yogurt a day for lactic ferments
  • limit the consumption of sweets
  • have 5 meals a day, the three main ones and two snacks, one in the morning and one in the afternoon

=Why these foods?

These foods they are perfect because each of them has specific characteristics that are good for health.

Fish is rich in omega3, vitamins A and D, as well as calcium and proteins.

Vegetables and greens are high in fiber and anti-oxidants.

Whole grains are better because they are high in fiber and anti-inflammatory.

Legumes are called the meat of the poor, they are rich in protein and fiber.

White meat is full, it is rich in protein and does not hurt like red meat.

Red wine can be drunk because, in small quantities, it's good for the heart.

Let's not exaggerate, though.

3) Mediterranean diet menu 1200/1400/1600/1800/2000

Riportiamo ora il menu del Lunedì della dieta basta sul consumo calorico giornaliero.

The examples concern diets with a daily caloric consumption starting from 1200 calories and up to 2000 calories per day.

1200 calorie per day diet menu

Breakfast

– Low-fat plain yogurt 125 g (one jar) – Apple no. 1 (150g)
– Rolled oats 20 g
– Chia seeds no. 1 teaspoon

Snack

– Wasa® n. 2 slices
– Bresaola 20 g
– Philadelphia balance® to taste

Lunch

– Mushroom pasta 60 g
– Roasted veal fillet 120 g
– Tomato and lettuce salad Large portion – Extra virgin olive oil n. 1 tablespoon

Snack

– Pear n. 1

Dinner

– Tuna steak in brine 100 g
– Potatoes and green beans 200 g
– Extra virgin olive oil. 1 spoon

1400 calorie per day diet menu

Breakfast

– Low-fat white yogurt 125 g (one jar) – Apple n. 1 (max 150g)
– Rolled oats 30 g
– Chia seeds no. 1 teaspoon

Snack

– Wasa® n. 2 slices
– Bresaola 20 g
– Philadelphia balance® to taste

Lunch

– Mushroom pasta 70 g
– Roasted veal fillet 120 g
– Tomato and lettuce salad Large portion – Extra virgin olive oil A spoon and a half

Snack

– Pear n. 1

Dinner

– Natural tuna steak 120 g
= – Potatoes and green beans 250 g
– Extra virgin olive oil n. 1 tablespoon

1600 calorie per day diet menu

Breakfast

– Low-fat white yogurt 125 g (one jar) – Apple no. 1 (max 150g)
– Rolled oats 30 g
– Chia seeds no. 2 teaspoon

Snack

– Wasa® n. 2 slices
– Bresaola 20 g
– Philadelphia balance® to taste

Lunch

– Mushroom pasta 70 g
– Roasted veal fillet 140 g
– Tomato and lettuce salad Large portion – Extra virgin olive oil A spoon and a half

Snack

– Pear n. 1
– Dried walnuts n. 1

Dinner

– Natural tuna steak 120 g
– Potatoes and green beans 300 g
– Extra virgin olive oil A spoon and a half

1800 calorie per day diet menu

Breakfast

– Low-fat plain yogurt 125 g (one jar) – Apple no. 1 (max 150g)
– Rolled oats 40 g
– Chia seeds no. 2 teaspoon

Snack

– Wasa® n. 2 slices
– Bresaola 20 g
– Philadelphia balance® to taste

Lunch

– Mushroom pasta 80 g
– Roasted veal fillet 150 g
– Tomato and lettuce salad Large portion – Extra virgin olive oil n. 2 spoons

Snack

– Pear n. 1
– Dried walnuts n. 1

Dinner

– Natural tuna steak 130 g
= – Potatoes and green beans 300 g
– Extra virgin olive oil n. 2 tablespoons

2000 calorie per day diet menu

Breakfast

– Low-fat plain yogurt 150 g (one jar) – Rolled oats 50 g|| |424
– Semi di chia n. 2 cucchiaino

Snack

– Apple n. 1

Lunch

– Mushroom pasta 90 g
= – Roasted veal fillet 150 g
– Tomato and lettuce salad Large portion – Extra virgin olive oil n. 2 and a half spoons

Snack

– Pear n. 1
– Dried walnuts n. 2

Dinner

– Natural tuna steak 140 g
= – Potatoes and green beans 350 g
– Extra virgin olive oil n. 2 and a half spoons

Sicilian products perfect for the diet

Prodotti tipici Siciliani nella dieta mediterranea

Have you ever thought about using Sicilian products in the Mediterranean diet? It was a recent discovery and I was very intrigued.

Some olive oils from some typical crops, the beautiful ones with volcanic soil, are the best in food anti-oxidation, as well as some durum wheat pastas that are typical of the island.

You can search on this site fortypical Sicilian dishes some nice recipes to include in the magnificent variety of dishes that form the corollary of the Mediterranean diet.

Sicily is a rich and wonderful land, fruit and vegetables are of excellence, just as excellent are the cereals and other crops.

So using Sicilian products only makes the diet a excellence, in fact, for our health.

Conclusions

Among all the diets that I have tried, that I have touched, that I have only read, the Mediterranean diet, if followed with a certain constancy and respecting some fundamental rules that I told you about above, it has always seemed to me the most balanced, the most varied and the most malleable in and changes.

How to use the food pyramid varies a lot according to the needs of people considered as individuals, it is good that, over the years, it has also been decided to use high quality packaged products, for those who do not have time to buy fresh food every day.

The important thing was and is to vary the dishes and combinations of the diet following the change and speed of modern times. This isn't a standard one-food staple diet, it's a lifestyle. And as such it must be lived and respected, also respecting the quality standards that the diet imposes and requires.

So give it a try, change your habits, try, as always, to seek the well-being of body and mind.| ||498

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