Sunday, August 25, 2019

7-Day Mediterranean Diet Meal Plan an Excellent Diet To Lose Weight
The Mediterranean Slimming Diet is a dietary model with dietary patterns belonging to Mediterranean countries such as Spain, Portugal, France, Italy, Greece and Malta. This diet is enriched with the main food groups that must be present for your diet to be varied, balanced and most importantly! so that you learn to eat! Learn from the Mediterranean Diet an excellent diet to lose weight.

7-Day Mediterranean Diet Meal Plan an Excellent Diet To Lose Weight


This diet follows the principles of the Mediterranean diet, so if you are looking for a balanced diet, nutritious, that teaches you to eat better here you can find it, you may also be interested:

1200 Calorie 7 Day Meal Plan
Example of Keto Diet Menu for Beginners
1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans

MAIN CHARACTERISTICS OF THE MEDITERRANEAN DIET TO LOSE WEIGHT



  • High consumption of vegetables
  • High consumption in fruits, vegetables, legumes, nuts
  • Bread and cereals (wheat)
  • The main fat is provided by virgin olive oil.
  • Regular wine consumption
  • Moderate meat consumption
  • Highest consumption in white meats
  • Consumption of oily fish


FATS IN THE MEDITERRANEAN DIET TO LOSE WEIGHT


It should be noted that although the consumption of fats from the Mediterranean diet is high than in other countries, the cardiovascular health of the population is much higher compared to the incidence of cardiovascular diseases in countries such as the United States.

And that is because the quality of fats in the Mediterranean diet comes from polyunsaturated fats, which among other things:


  • Reduces the level of cholesterol in the blood
  • Protect our brains from diseases like Alzheimer's.
  • They provide us with omega-3 fatty acids.


Being fats of excellent quality only moderating the quantity when cooking would be lowering the unnecessary calories of the diet, enough, but not missing, fats represent 30% of the total calories of macronutrients.

WINE IN THE MEDITERRANEAN DIET


Moderate consumption of red wine is very beneficial to health and it is advisable to have one glass of wine a day. The attached benefits are many, if you want to maintain an optimal state of health and even if you are in the process of slimming that you do not miss the wine for the following reasons:


  • In wine we find a very special substance Proanthocyanidins, powerful antioxidants that help combat free radicals, protect and strengthen the immune system, and are great for our cardiovascular system.
  • We also find resveratrol, this molecule protects our cells in a quite wide range of diseases preventing inflammatory processes in our body and seems to be especially effective in trauma resulting from strokes. There is also talk of its preventive effect in age-related diseases such as Alzheimer's and Parkinson's.
  • Another very important thing resveratrol to this day is the "miracle" molecule that most slows aging.
  • It contains polyphenols and flavonoids that are also potent antioxidants that carry us against cardiovascular disease and cancer.


LOWER RATE OF ABDOMINAL OBESITY


Eating a diet derived from the Mediterranean diet is associated with reducing abdominal obesity, which you should be more concerned about, not aesthetically but by what really may be manifesting, a waist circumference above 88 cm in women and 102 cm in men warn us first of obesity and second to be more prone to develop cardiovascular diseases.

Multiple studies have shown that you can avoid up to 30% of the risk of developing type II diabetes by following the Mediterranean diet to lose weight, respecting the rations and regular consumption of food offered by the pyramid of healthy eating.

WHAT DOCTORS SAY ABOUT THE MEDITERRANEAN DIET TO LOSE WEIGHT


In 2012 a study was carried out and it was found that people who regularly followed a Mediterranean diet obtained a good score in a study related to "Health-Related Quality of Life (HRQOL) the quality of life of people, including variables such as physical and mental health, and it was demonstrated that the Mediterranean diet contributed to improving people's quality of life.

To make a Mediterranean diet to lose weight without sweat marks a before and after in the health and motivation of each person, so today I invite you that if you have a few kilos of more, and want to recover your ideal weight follow this diet, because not only will you lose weight in a balanced way, also gain health, beauty, self-esteem and a longer life.

THE MEDITERRANEAN DIET AND THE FOOD PYRAMID


Planning the purchase is essential to carry out the Mediterranean diet to lose weight correctly, and it is also important to follow the advice of the healthy eating pyramid taking into account the food of:


  • Occasional consumption
  • Daily consumption
  • Rations per day
  • Consumption according to our physical activity


MEDITERRANEAN DIET PYRAMID


As the Mediterranean diet is characterized by the fact that you can eat all kinds of food, it is better to organize your basket so that you do not miss any and carry it out taking into account and following the nutritional pyramid which recommends us:

1. Eat daily: in the Mediterranean diet to lose weight you should eat cereals, if they are better whole grain, five servings of fruits and vegetables, a liter and a half of water, do not add sugar to coffee infusions or drink packaged juices, change them for water or natural fruit juice, dairy products should be low in fat, can be semi-skimmed, a tablespoon of extra virgin olive oil raw, dressings such as onion, garlic, parsley, pepper or wine and even beer in always healthy amounts. (moderate)

2. Products to be taken weekly: animal and vegetable protein, such as eggs, fish, lean meats, processed meat (sausages), legumes and potatoes.

The foods corresponding to the second step should be on the plate, but not be the most abundant food on it, this means that although protein is important, it should only occupy between 10-15% of the total calories of the diet per day, therefore the plate should contain more than half of it with vegetables and only a little protein (almost what represents the palm of your hand).

3. Occasional foods: found at the top or peak of the nutritional pyramid indicates that they are foods that should be consumed "occasionally" such as sugar, sweets, cakes, box juices, soft drinks, butter, croissant, alcohol etc..

RECOMMENDATIONS



  • Eating every three or four hours
  • Have 5 meals a day
  • Moderate rations
  • Limit one day a week to the consumption of occasional foods at the top of the pyramid, enjoy it with family and friends.
  • Daily physical activity


FRUITS AND VEGETABLES IN THE MEDITERRANEAN DIET TO LOSE WEIGHT


The Mediterranean diet to lose weight avoids obesity and cardiovascular diseases, is allied to prevent diabetes, prevents premature aging of cells, prevents the onset of breast cancer and colon, and moderate wine intake also prevents cardiovascular diseases, for all these reasons do not hesitate to include this diet to your life to thin!

But also another important pillar of the Mediterranean diet to lose weight are fruits and vegetables, in the summer in Spain we have the largest variety of fruits throughout the year, and the best news is that we can eat them all! include them in our daily menu will give us a lot of gua, very few calories, fiber and a lot of satiety. In addition to this, fruits and vegetables are not only important for what they give us and because they help to control weight, they also have the ability to improve our intestinal microbiota, depending on what we eat there are bacteria that grow in our intestine and help us digest food better and this can change our weight!

Remember that it is important to wash the fruit very well, and eat it with the skin, where we have all the fiber of the fruits.

7-Day Mediterranean Diet Meal Plan an Excellent Diet To Lose Weight


EXAMPLE OF 7-DAY MEDITERRANEAN DIET MEAL PLAN TO LOSE WEIGHT


MONDAY

Breakfast: Semi-skimmed milk, wholemeal bread with cooked ham, one kiwi

Snack: Fruit piece with 4 walnuts

Lunch: Grilled salmon with sauteed quinoa spinach, fresh cheese dessert

Snack: skimmed yogurt

Dinner: Cod omelette with tomato salad, canons and cucumber.

TUESDAY

Breakfast: skim milk with whole grains, natural orange juice

Snack: whole wheat bread with turkey and fresh cheese

Lunch: gazpacho soup plus roast chicken with vegetables

Snack: bowl of strawberries with 4 nuts

Dinner: Nice salad with vegetables, dessert some custard

WEDNESDAY

Breakfast: Skimmed milk with oatmeal and a piece of fruit

Snack: skimmed yogurt with 1 pear

Lunch: pork tenderloin with broccoli and salad

Snack: 2 kiwis

Dinner: Galician-style octopus with avocado and tomato salad

THURSDAY

Breakfast: skimmed milk with whole grains, natural orange juice

Snack: Whole-wheat mini sandwich with fresh cheese

Lunch: Grilled chicken breast with noodle soup, dessert an apple

Snack: skimmed yogurt with 1 mandarin

Dinner: Anchovies with salad of olives, rocket, tomato, endives and palm hearts.

FRIDAY

Breakfast: skimmed milk with whole grains, natural orange juice

Snack: Fruit piece with 4 walnuts

Lunch: Hake stewed in green sauce (peas) with boiled potato, a fruit

Snack: Skimmed yogurt with chia seeds

Dinner: Courgette puree with hard-boiled egg, dessert a tangerine

SATURDAY

Breakfast: Orange juice and crunchy crackers of seeds and oats with fresh cheese.

Snack: Glass of milk with wholemeal bread sandwich with avocado and tomato.

Lunch: Salted Greek yogurt, zucchini and feta cheese cake. Apricots

Snack: Bowl of milk with fresh cherries, oats and sunflower seeds.

Dinner: Turkey brochettes and yogurt tomatoes with Sicilian aubergines. Watermelon

SAUNDAY

Breakfast: Bowl of milk with oats, chopped peaches, raisins and flax seeds.

Snack: Peanut butter and strawberry jam shake

Lunch: Warm salmon and potato salad with fresh herbs. Banana.

Snack: Tea or coffee with toast and fresh cheese.

Dinner: Cauliflower couscous salad with marinated prawns and avocado. Plums.


This menu of Mediterranean diet to lose weight meets all the requirements of this diet, is varied, balanced and includes all food groups. It is important that you remember to make a healthy shopping basket and that you include the physical exercise in your life, you will see how little by little arrive the good changes that will be noticed in your body and in your mind, to lose weight with this diet is very easy! to eat and to maintain the full stomach will do that this task become an accomplished objective!

Tuesday, February 12, 2019

1200 Calorie 7 Day Meal Plan - Can You Lose Weight With 1200 Calories a Day?

Can You Lose Weight With 1200 Calories a Day?


Of course you can lose weight with 1200 calories a day.

This 1,200 calorie meal plan is designed by culinary experts to provide healthy and delicious weight loss meals. We have done the hard work of planning for you and have planned seven full days of meals and snacks. Calorie totals are listed next to each meal so you can easily change things in and out as you see fit. Keep in mind that this meal plan is calorie, fiber and sodium controlled. If a particular nutrient is of concern, consider talking to your health care provider about supplementation or altering this plan to better fit your individual nutritional needs.

1200 Calorie 7 Day Meal Plan


1200 Calorie Day 1


Plan ahead: If you don't have much time, you can make ravioli and vegetable soup sooner. Other things you can do for the week include carrot and ginger vinaigrette, maple and walnut granola, and avocado and yogurt sauce.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Cover the egg with a pinch of salt and pepper (1/16 teaspoon each).
  • 1 clementine


Morning snack (61 calories)


  • 1/3 cup blueberries
  • 1/4 cup fat-free plain Greek yogurt


Lunch (341 calories)


  • 2 cups Ravioli and Vegetable Soup
  • 1 Tomato Cheddar Cheese Toast


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (451 calories)

Salmon and Vegetables


  • 4 oz. baked salmon
  • 1 cup toasted Brussels sprouts
  • 1/2 cup brown rice
  • 1 tbsp. walnuts
  • Pepper and salt to taste (1/8 teaspoon each)


Vinaigrette


  • Mix 1 1/2 teaspoon olive oil, lemon juice and maple syrup; season with salt to taste (1/8 teaspoon).


Top Brussels sprouts with 1/2 teaspoon olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Cover salmon with 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second of dew), add salt and pepper to taste (1/8 teaspoon each). Bake at 425 degrees F until ready, about 4 to 6 minutes. Serve brown rice, Brussels sprouts, and salmon sprinkled with vinaigrette and topped with nuts.

1200 Calorie Day 2


Plan ahead: Make maple and walnut granola for tomorrow. Aim for a granola that has about 130 calories or less and less than 6 grams of sugar per 1/4 cup.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Top egg with a pinch of pepper (1/16 teaspoon).
  • 1 clementine


Morning snack (134 calories)


  • 5 dried apricots
  • 7 walnut halves


Lunch (295 calories)

Surplus soup


  • 2 cups Ravioli and Vegetable Soup
  • 1 clementine


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (424 calories)


  • 1 1/2 cups Delicata Squash and Tofu Curry
  • 1/2 cup brown rice


1200 Calorie Day 3


Plan ahead: Boil two eggs and save one for the fifth day. Make carrot and ginger vinaigrette or opt for a healthy Asian-style grocery dressing. choose one made with healthy fats, such as canola oil or olive oil. Cook a chicken breast for lunch tomorrow, or replace the pre-cooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

SEE ALSO: This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks


Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (35 calories)


  • 1 clementine


Lunch (351 calories)

Pita pocket for apples and cheddar cheese


  • 1 whole wheat round roll (6-1/2 inches)
  • 1 tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar Cheese
  • 1 cup mixed vegetables


Cut the pita bread in half and spread the mustard inside. Stuff with apple slices and cheese. Toast until cheese begins to melt. Add vegetables and serve.

Afternoon Snack (47 calories)


  • 1/2 medium apple


Dinner (457 calories)


  • 1 serving (1 bell pepper) stuffed peppers, Moroccan style
  • 2 cups spinach


Sauté spinach in 1 teaspoon of olive oil and a pinch of salt and pepper (1/16 teaspoon each).

Night snack (50 calories)


  • 1 tbsp. chocolate chips, preferably dark chocolate


1200 Calorie Day 4


Plan ahead: Make avocado and yogurt sauce for tomorrow. You can replace the hummus purchased in the store with the sauce, if you wish.

Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (83 calories)


  • 1 hard-boiled egg
  • 1 tsp. hot sauce, if desired


Lunch (336 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 1 clementine
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (86 calories)


  • 4 dried apricots
  • 4 walnut halves


Dinner (444 calories)


  • 2 1/4 cup warm lentil salad with apple and sausage
  • 1/2 cup Quick Marinated Beets


1200 Calorie Day 5


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (101 calories)


  • 2 medium carrots
  • 2 tablespoons avocado and yogurt sauce


Lunch (314 calories)


  • 1 Tomato and Cheddar Cheese Toast
  • 2 cups mixed vegetables
  • 3 tablespoons grated carrot
  • 1/2 cup cucumber, sliced
  • 1 hard-boiled egg
  • 1 tbsp. unsalted toasted almonds


Top vegetables with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 teaspoon olive oil and balsamic vinegar.

Afternoon Snack (93 calories)


  • 3 dried apricots
  • 1/3 cup fat-free plain Greek yogurt
  • 1 1/2 tsp. chopped walnuts


Dinner (427 calories)


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1/2 cup brown rice


1200 Calorie Day 6


Plan ahead: Cook a chicken breast for tomorrow's lunch or substitute pre-cooked chicken or chicken slices or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (66 calories)


  • 2 tablespoons avocado and yogurt sauce
  • 1 cup sliced cucumber


Lunch (325 calories)

Chicken leftovers Tikka Masala


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1 cup spinach


Reheat chicken over spinach in microwave.

Afternoon Snack (35 calories)


  • 1 clementine


Dinner (507 calories)


  • 2 cups Korean Beef Sautéed
  • 1/2 cup cooked buckwheat soba noodles (about 1 ounce of dried noodles)


SEE ALSO: 400 Calorie Vegetarian Dinners - Slimming Vegetarian Recipes

1200 Calorie Day 7


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (117 calories)


  • 4 tablespoons Avocado-Yogurt Dip
  • 1 cup sliced cucumber


Lunch (301 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (42 calories)


  • 5 dried apricots


Dinner (494 calories)


  • 1 portion (1/4 pizza) of Wild Mushroom Pizza with Arugula and Pecorino


1200 Calorie 7 Day Meal Plan


I hope you find this information useful.