7-day menu – Mediterranean diet 1800 kcal

What is the Mediterranean diet?

In the Mediterranean diet
the most important role is played by unsaturated fatty acids and whole grains
Cereal products. This type of diet has high health-promoting potential. What does this mean? Regularly following the Mediterranean diet reduces the risk of cardiovascular disease, obesity, diabetes, and even cancer.

The Mediterranean diet is primarily
Above all, fresh vegetables and fruits, rich in vitamins, minerals, polyphenols, and antioxidants, are also recommended. This type of diet also includes fish and seafood, olive oil, and other healthy fats, such as those from nuts and seeds.

The Mediterranean diet is poor in
in turn, red meat, sugar, trans fats and processed foods. Its
Its foundation is aromatic herbs and spices. It focuses on energy-dense plant foods and low-glycemic carbohydrates, which help keep you feeling fuller longer. It's one of the healthiest diets.

An interesting element of the diet
Mediterranean is red, dry wine, rich in flavonoids. If you want to include it in your diet, do it only in moderate amounts (not
more than 100 ml for women and 200 for men during the day!) and only during
Such small amounts of wine, drunk with dinner 2-3 times a week, stimulate the secretion of digestive enzymes, protect against atherosclerosis and blood clots, and have antioxidant properties. However, remember to consult this dietary element with your doctor and dietitian!

Mediterranean diet – who is it for?

The Mediterranean diet can be
It's used by virtually everyone. It's health-promoting and versatile. It's easy to maintain because it's not restrictive or demanding. It's recommended primarily for people struggling with cardiovascular disease and hypertension.
arterial and all those who want to maintain a healthy, slim figure.

To follow a diet
The Mediterranean diet doesn't need convincing for those who want to lose weight. It's a great weight-loss diet. It improves tissue sensitivity to insulin, making it also ideal for people with diabetes or insulin resistance.

Mediterranean Diet - Principles

The key principle in the diet
A key element of the Mediterranean diet is the heat treatment of meals. Food should be steamed, baked in foil, and grilled. Vegetables should be served raw, boiled, or roasted. Furthermore, according to the Mediterranean diet recommendations, high-quality olive oil should be the basis for preparing meals.

Mediterranean diet pyramid
It also assumes a high consumption of seeds. Legume seeds are key.
rich in protein. When following the Mediterranean diet, remember to include grain products, seafood, fish, and lean meats in your daily menu.
and dairy products. The best choices are fermented dairy products, such as kefir, natural yogurt, buttermilk, and various cheeses.

Beyond healthy eating, diet
The Mediterranean diet also involves regular physical activity and a balance between work and rest. Sleep, moderate consumption of foods high in trans fats, such as red meat, and avoiding deep-fat frying are all important.

You can read more recommendations in
e-book.

The easily digestible diet has been
composed by a clinical dietitian.

How
adjust the caloric content of the diet to your needs? [can be done as a sub-tab, e.g. instead of INGREDIENTS]

The best calorie diet
adjust based on energy needs.And you can do it yourself
calculate using the formula:

CPM = PPM X PAL, where

CPM (total metabolic rate)

PPM (basal metabolic rate)

PAL (Activity Index)
physical).

Basal metabolic rate as well
you can calculate it in a simple way by substituting the appropriate values ​​into
the formula below.

PPM (women) = (10 x body weight [kg]) + (6.25 x
height [cm]) - (5 x [age]) – 161

PPM (men) = (10 x body weight [kg]) + (6.25 x
height [cm]) - (5 x [age]) + 5.

Example:

PPM = (10 × 70) +
(6.25 × 160) - (5 × 33) -161

PPM = 1374.

In turn, for the PAL factor
constant values ​​are defined:

• 1.2 – low activity –
  sedentary lifestyle, lack of physical activity, daily housework,
• 1.4 – average activity
  physical – exercises about 2-3 times a week, daily housework or
  moderate physical activity (e.g. walking for about 30-60 minutes),
• 1.9 – very active lifestyle
  – intense, competitive sports, daily training.

CPM = 1374 × 1.4

CPM = ~1900 kcal.

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1. What is the Mediterranean diet?

The Mediterranean diet is the way
nutrition based on healthy fatty acids found between
including fish, seafood, legumes, seeds, and nuts. According to the principles of the Mediterranean diet, food should be fresh, minimally processed, and, whenever possible, should come from local suppliers. This eating model also assumes that seasonal products should appear on your plate.

2. Mediterranean diet - what to eat?

The Mediterranean diet is considered
the healthiest eating style. It is also non-restrictive and easy to maintain.
Its foundation is fresh vegetables and fruits. Eat fish and seafood, pumpkin seeds, legumes, chia seeds, and grain products like whole-grain pasta and whole-grain bread. A typical Mediterranean diet menu also includes low-fat products, walnuts, and various salads, such as those with cherry tomatoes or sun-dried tomatoes.

3. Who is the Mediterranean diet for?

The advantage of the Mediterranean diet is
is that it can be used by virtually anyone. It's a health-promoting way of eating that stabilizes blood sugar and cholesterol levels. It can be used for many chronic conditions, as it has anti-inflammatory properties. The Mediterranean diet is also excellent for people who want to lose weight.
extra pounds or maintain your current body weight. By eating according to the principles of the Mediterranean diet, you will gain more energy and regain inner peace and balance.

4. How to order a diet?

Just choose the one that interests you
calorie content, add products to the cart and then fill out the form
After payment is received, you will receive a file with your selected diet at the email address you provided.

5. When can I expect results?

So when you feel better,
It largely depends on you. If you follow the recommendations given by your dietitian and follow the Mediterranean diet according to their plan, you'll see the first results after just a few days. Remember, however, that this menu is a sample 7-day menu. You can modify it as needed, depending on your needs.