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Mediterranean diet for weight loss

The Mediterranean diet for weight loss is inherently balanced, healthy eating. According to nutritionists, it has no contraindications and is not harmful to health.

The benefits of the Mediterranean diet for weight loss plan

An important plus of this diet is the absence of contraindications. The menu is balanced, it contains all the substances necessary for the body, and therefore it is not forbidden to people with diseases, pregnant women, lactating women, and even teenagers. Do not go on a diet only in case of allergies and individual intolerance to products.

Most of the diet consists of fruits, vegetables, vegetable fats, and proteins, and sweets and fatty meat are removed. The slow process of losing weight goes on its own without a feeling of hunger and stress, due to the consumption of low-calorie, wholesome foods, and the exclusion of harmful foods. It is additionally recommended to engage in all possible sports.

Cons of the Mediterranean Diet

The main minus of the diet – it helps to lose weight extremely slowly. Its main goal is to become accustomed to a healthy diet and improve health. Excess weight will go away very slowly, and with severe obesity, the result can be expected for quite some time.

However, on such a diet you can live and eat so constantly with the benefit of oranism, unlike many other diets. Gradually, metabolic problems will even out, and the weight will return to normal, you need to be patient.

It will also be difficult for those accustomed to sweeten tea and eat cakes to sharply unlearn it since sweets are forbidden during the diet. We advise you to do this gradually, reducing the daily dose of sugar a little – then there will be no temptation to break and the stress from stopping the usual dose of sugar will be minimized.

Mediterranean diet for weight loss meal plan

Day 1

Breakfast: oatmeal in diluted milk with fruits, sweeten with honey.

Lunch: fish soup, cucumber and tomato salad with sour cream.

Dinner: broccoli and cauliflower casserole, yogurt without additives.

Day 2

Breakfast: millet porridge in diluted milk with pumpkin and raisins, apple

Lunch: vegetable soup, stewed eggplant with garlic and herbs

Dinner: baked white fish with tomatoes, stewed zucchini with carrots

Day 3

Breakfast: 2 boiled chicken eggs, a slice of whole grain bread.

Lunch: beef meatball soup, grated carrot or beet salad.

Dinner: a glass of kefir, a piece of cottage cheese casserole.

Day 4

Breakfast: Oatmeal in diluted milk with berries and walnuts, sweetened with honey.

Lunch: buckwheat soup with chicken breast.

Dinner: salad of squid, eggs and mix salad (without mayonnaise).

Day 5

Breakfast: two-egg omelet with bell pepper

Lunch: baked white fish with tomatoes, stewed zucchini with carrots

 : a glass of kefir, cottage cheese with honey

Day 6

Breakfast: steamed cottage cheese pancakes or lazy dumplings with sour cream, apple

Lunch: durum wheat spaghetti, tomato sauce, boiled beef 100 gr

Dinner: baked red fish 200 gr, boiled vegetables

Day 7

Breakfast: 2 boiled chicken eggs, a slice of whole-grain bread.

Lunch: beef meatball soup, grated carrot or beet salad.

Dinner: a glass of kefir, a piece of cottage cheese casserole.


The food is fractional, between the main meals you can snack on fruits and dairy products.


As a result of the diet, a very smooth weight loss occurs without the slightest harm to the body, and the kilograms left do not return immediately after the diet is terminated, since the body did not experience stress. However, it will not be possible to achieve special weight loss, since the diet does not limit the diet, but rather is the basis for a rational, healthy diet. For a week, a loss of up to 3 kg is possible.

The Mediterranean diet can be used to gradually transition to a constant balanced diet.

Nutritionist reviews

– The Mediterranean diet is not much like a diet in the usual sense. This is not a strict restriction of products and a reduction in diet, but fractional, nutritious nutrition. One of the few diets that do not have special restrictions is even suitable for constant nutrition. Just don’t wait for a quick result, but it will be stable, and without harm to health, ”says Dilara Akhmetova, nutritionist consultant, nutrition coach.

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