How to lose weight on the Greek diet?


How to lose weight on the Greek diet?

Numerous studies have shown that the inhabitants of the Mediterranean are much less likely to suffer from obesity. The reason lies in a nutritious and balanced diet. In an effort to lose a couple of extra pounds, you can try the Greek diet, which not only helps to lose weight effectively, but also to improve the body as a whole. Delicious and varied dishes of Mediterranean cuisine contribute to the rejuvenation of cells, the enrichment of the body with vitamins and minerals. A diet rich in complex carbohydrates (vegetables and fruits) accelerates metabolism, contributing to the burning of accumulated fatty deposits. The Greek diet has won a whole army of admirers thanks to the fact that it excludes starvation, a strict calculation of daily caloric content, and its menu allows the use of quality red wine.

Greek diet for weight loss

The Greek diet is aimed primarily at normalizing the work of the gastrointestinal tract. Thanks to it you can lose weight on 2 kg per week, improve metabolism, enrich the body with useful vitamins and minerals. During its observance, you will not have to starve at all. The diet menu allows the use of strong tea and custard coffee, as well as red wine (for women 2 glasses a day, for men 3). The number of meals and the volume of portions is set individually, strict limits are not provided.

СThe Greek diet consists of dividing the products into 3 groups. Products from 1 group are allowed to be consumed daily, from 2 group not more often than 1-4 once a week, 3 groups – 1 once a month. It should be reduced to a minimum, and it is desirable and at all to exclude from the menu sugar and salt. The daily ration should consist of: 60% – complex carbohydrates, 30% – vegetable fats (nuts, avocados, olive or vegetable oil), 10% – proteins.

Food products included in the 1 group (allowed daily use):

  • Macaroni from durum wheat;
  • Rye and whole wheat bread;
  • Legumes (peas, beans, lentils);
  • Dairy and sour-milk products;
  • Cereals (brown rice);
  • Fruit;
  • Vegetables;
  • Nuts, seeds;
  • Extra virgin olive oil;
  • Tea coffee;
  • Red wine.

Food products included in the 2 group (allowed in the menu 1-4 times a week):

  • Fish and seafood (4 times a week);
  • Eggs (2-3 times a week);
  • Sweets and desserts, preferably bitter chocolate, honey (1 once a week).

Food products included in the 3 group (used no more than 1 times a month):

Products that should be excluded from your menu with the Greek diet:

  • Sugar, salt;
  • White bread and bakery products from wheat;
  • Fatty, fried, smoked dishes;
  • Canned food;
  • Foodstuffs from fast food;
  • Carbonated drinks;
  • Alcoholic beverages (except red wine).

power Principles

How to lose weight on the Greek diet?

The ancient Greeks enjoyed food, daily using wine, honey, olive oil, while boasting an athletic figure. The menu of the Greek diet is recognized as the most useful and enriched vitamins. Studies have shown that Mediterranean cuisine has a positive effect on the body, increasing mental performance, improving the functioning of the cardiovascular system, reducing the risk of diabetes.

The principles of diet of the Greek diet consist in a rich breakfast, a nutritious dinner and a light supper. For breakfast, you can eat whatever you want, including pasta, sweets. According to dieticians, carbohydrates eaten for breakfast are easily absorbed by the body and do not accumulate in the form of fat stores. Lunch and dinner are recognized to saturate the body with useful vitamins, minerals and minerals, and therefore the meal should be rich in fresh, stewed, boiled vegetables, supplemented with fish or seafood, less often meat or poultry.

When observing the Greek diet, you should drink at least 8 glasses of purified water without gas per day. For lunch or dinner, the use of quality red wine is allowed. The shown daily norm is 3 glasses of wine for men and 2 for women.

Are there any contraindications?

How to lose weight on the Greek diet?

Even in the presence of contraindications to individual products, acceptable for the Greek diet, they can be replaced at their own discretion, retaining the basic principles of nutrition. The best time to lose weight in the Mediterranean cuisine – summer and early autumn, in the season of ripening vegetables and fruits. Before you start to follow the Greek diet, it is worth consulting with a doctor.

Contraindications of the Greek diet:

  • Stomach ulcer;
  • Diseases of the duodenum and small intestine;
  • Kidney disease;
  • Intolerance to fish and seafood.

Menu for the week

How to lose weight on the Greek diet?

Menu for the week for the Greek diet (breakfast, lunch, afternoon snack, dinner):

  • Pasta. Green tea;
  • Grilled fish with vegetables;
  • Grapefruit;
  • Moussaka with potatoes. Cheese. Olives.
  • Cottage cheese, seasoned with natural yogurt. Natural coffe;
  • Rabbit in creamy sauce. Asparagus;
  • Kefir;
  • Stuffed zucchini.
  • Hard boiled egg. Toasts. Herb tea;
  • Gefilte fish. Boiled potatoes. Cucumbers, tomatoes;
  • Berry fruit drink;
  • Pie with spinach and feta cheese.
  • Muesli with honey. Broth of a dogrose;
  • Chicken cutlets for a couple. Stuffed eggplants;
  • Candied fruit;
  • Rice with spinach and feta cheese in Greek.
  • Fruit salad. Tea;
  • Slightly salted salmon. Baked potato. Salad from white cabbage;
  • Orange;
  • Cauliflower, stewed with tomatoes and cinnamon.
  • Cottage cheese casserole. Natural coffe;
  • An ear with pieces of fish;
  • Cranberry mousse;
  • Risotto with asparagus and green peas.


The Greek diet does not prescribe a clear timeframe, it can be observed throughout life, considering it as a food culture. It is recommended to adhere to the Greek diet at least 1 a week. For 7 days, you can lose weight by 2 kilograms, normalize metabolism, enrich the body with vitamins, improve the skin, nails, hair.

Exit from the diet is safe for humans. To maintain weight in the positions won, it is better not to eat high-calorie meals in your diet. Caloric food (pasta, bread, cereals) is recommended for breakfast, as all carbohydrates are absorbed before lunch and are not stored in fat stores. Lunch and dinner should be light and nutritious, consisting of vegetables, fish, poultry.

The results of weight loss on the Greek diet:

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