1400 calorie Mediterranean diet for weight loss
Since many ask me about the Mediterranean diet slimming schemes, so that you can regulate with food and at the same time lose weight by taking in all the micronutrients and macronutrients you need to stay healthy , here is a really easy scheme that is based on the rules of the Mediterranean diet and which runs around 1400 calories on average. The ideal thing is that you customize it according to your goals.
Those who want to avoid “stalling” with the metabolism (I clarify one thing: when the metabolism stops you are dead; therefore it is improper to speak of metabolism stall, block, metabolism stopped, but that is to be understood immediately), must not curtail calories more than 20% of your total calorie requirement, which can be calculated here . At the same time, movement is a must in the new food pyramid.
So an active life is a recommendation that is part of the Mediterranean diet.
How to customize it? There are parentheses on foods that you can increase if for example you have to stay at 1600, 1800 or 2000 calories (depending on whether you are men or women) with indications on how much to increase them. If, on the other hand, you follow the pattern exactly, you have a diet of about 1400 calories, with one day off a week in which we can eat without exaggerating.
For maintenance, once you lose weight you will need to recalculate your total energy requirement and gradually approach that number of calories. You can start with 1 carbohydrate resource, increasing consumption at lunch or dinner, in line with the maximum consumption according to the guidelines and increasing 1 protein resource (at lunch or dinner). Then gradually increase the other two carbohydrate sources (breakfast + the other meal), and the last resource of protein.