The Mediterranean diet, Unesco heritage as well as the best diet to lose weight together with the Dash diet, was born in reference to the Mediterranean populations who in the 1950s ate a diet low in animal proteins, rich in whole grains and vegetables.

Ancel Keys, the scientist considered the discoverer of the Mediterranean diet, observed in fact that these populations had lower percentages of body fat, cholesterol and blood pressure.

Today we see a monthly menu of Mediterranean diet that is inspired by the original diet as Keys observed, and that used by scientific studies as a tool to make patients lose weight and improve their health parameters. It was conceived by the Greek dietician Elena Paravantes, an expert in the Mediterranean diet and in particular in the studies of Keys.

MEDITERRANEAN DIET
Monthly menu and features

Let’s start with its characteristics. The monthly menu of the Mediterranean diet for weight loss focuses on some types of whole grains but with the elimination of industrial or processed products from the table, legumes, vegetables, fruit, olive oil, milk and yogurt, dairy products and seeds or nuts. Fish, meat and eggs should not be eaten on a daily basis but alternated weekly. Quantities are defined as follows: the lower weight is for women, the higher for men. It is always recommended to consult your doctor.

The diet thus composed can cause you to lose 500 to one kilo per week.
It is essential to drink at least 8 glasses of water or herbal tea during the day and do half an hour of physical activity.
If we allow ourselves a free meal one day, the breakfast menu will be number 5 and the other meal menu will be day 1.

MEDITERRANEAN DIET MONTHLY MENU

Breakfast

• Day 1: 30-50 grams of rye bread or unwrapped whole grain bread with 15 grams (one heaped teaspoon) of almond butter. Sugar-free coffee or tea (ok stevia). 200 ml of skimmed milk, also delactosed.
• 2. 30-50 grams of rye bread or unpackaged wholemeal bread with 100 grams of cow or sheep ricotta and a level teaspoon of honey. Sugar-free coffee or tea (ok stevia).
• 3 . 150 grams of whole Greek yogurt with a tablespoon of muesli with no added sugar and a kiwi or 125 grams of red fruits. Sugar-free coffee or tea (ok stevia).
• 4. 30-50 grams of rye bread or unwrapped wholemeal bread + one egg with soft yolk. Sugar-free coffee or tea (ok stevia).
• 5. 200 ml of skimmed milk also delactosed with 25-35 grams of muesli without added sugar. Sugar-free coffee or tea (ok stevia).
• From day 6, days 2 and 3 are repeated.

Snack

A freshly squeezed orange juice or 150 grams of seasonal fruit with the exception of bananas.

Lunch

• Day 1 . Mix of vegetables such as courgettes, aubergines, tomatoes, peppers, cauliflower, broccoli, onions, in free quantity, stir-fried with spices, herbs, tomato sauce and a tablespoon of oil. Two walnuts at the end of a meal.
• 2 . 50-70 grams of rye or wholemeal bread (not packaged) with spinach or other green leafy vegetables sautéed with a teaspoon of oil. 50-70 grams of cheese such as primosale or giuncata or mozzarella. Two walnuts at the end of a meal.
• 3. One or two chicken or turkey legs in the oven with herbs and spices but without skin + sautéed vegetable dish or salad with 2 teaspoons of oil. A medium potato (120-150 gr) boiled or baked or same weight of sweet corn. End of meal with 3 almonds.
• 4 . 60-80 grams beans or chickpeas (dry weight) in soup with tomato sauce and two teaspoons of oil. Alternatively, hummus with 100-130 grams of boiled chickpeas, a teaspoon of sesame paste and one of oil, to be eaten with raw vegetables. A small fruit of the season of 100 grams.