The Mediterranean diet is a diet with an exceptional reputation; in fact, it is a nutritional system that allows you to improve your health and, as a bonus, protect against cancer and cardiovascular diseases, helping you achieve a slim figure. It's delicious, balanced and varied. The dishes on this diet are rich in carbohydrates, large amounts of fish and seafood, all seasoned with aromatic spices and olive oil, complemented by a glass of red wine. Complete gourmet! The Mediterranean diet for weight loss can also be followed, although many people associate countries in this region with pizza and pasta.
Diet to live long
The term "Mediterranean diet" was first introduced to the world thanks to American nutritionists Ansel and Margaret Keys, who had been eating according to the principles of the Mediterranean diet since the 1940s. and each lived to be no less than 97 and 100 years old. This is the only diet in the world recognized by UNESCO as an Intangible Cultural Heritage in 2013. Today, the Mediterranean diet is especially popular among celebrities Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.
There is only one drawback - this method of healthy eating must be followed throughout your life, however, since the mid-1990s, this diet is gaining more and more fans.
Why "Mediterranean"? Studies have shown that attractive figures, longevity and good health of the inhabitants of Greece, northeastern Spain, Italy, Portugal, southern France and other countries in the Mediterranean regionTrung Hai depends directly on their healthy eating approach.
Basic principles of the diet
The carbohydrate, protein and fat content of the diet is 60%, 10% and 30%, respectively. But the main secret is that fats and carbohydrates in a weight loss diet must be correct. Specifically, durum wheat pasta, legumes, and many types of whole-grain breads. Also olive oil, avocado, fatty fish. Add to this a salad of fresh vegetables and herbs - and a healthy lunch is ready on the table.
At the same time, there are no strict restrictions or methods, since the main principle of the system is that the products are divided into:
- include in daily diet;
- Consume 1-4 times a week;
- allowed no more than 1-2 times a month.
green trees
Each country has its own preferences when it comes to greens, but there are plenty on the table.
So, the Greeks use lettuce leaves as "green pita bread", wrapping vegetables, meat and cereals in them. Horta is a popular snack – a mixture of herbs with butter or lightly fried.
Love for spinach comes from France, its neutral taste allows you to use greens as a main dish and as all kinds of fillings in delicious dishes.
And Italians love broccoli very much, and the healthiest part of it is the leaves, which they eat raw, balancing the spiciness with tomatoes and cheese, and then fry it, seasoned with balsamic vinegar.
Dairy products
Dairy products have always been popular in Mediterranean countries. When used properly, animal milk is a good source of calcium, vitamin D, protein and amino acids. And, if France is a fan of mature and aged cheeses, Greece is a real lover of yogurt. There they are served with salads, meat, bread products and as independent dishes, with or without fruits, herbs.
In the first row of benefits of cheeses, we find:
- Goat cheese is for dieters, low in calories but rich in B vitamins and trace elements as well as easily digestible protein.
- Feta made from sheep or goat milk helps control blood pressure, calms the nervous system and strengthens bones.
- Spicy Parmesan leads in protein, vitamin and amino acid content.
- Silky provolone is supplemented with enzymes beneficial to humans, giving it an unusual taste.
Vegetable
The variety of salads on the menu is quite expected in Mediterranean countries. Nutrition experts always emphasize the need to add more vegetables to the daily diet. This will help improve digestive and heart function. Fresh vegetables with minimal processing, olive oil, spicy taste of herbs. . . And on your table there is a source of vitamins, organic acids, carbohydrates, proteins and fats - everything that the body needs. Add a few slices of feta - this is an authentic Greek salad, typical of Mediterranean cuisine.
Meat and fish
If we analyze the ratio between meat and fish dishes, even though there are delicacies such as Italian Parma ham or Spanish jamon, fish and seafood still dominate. Red meat is rarely found on the menu, because it is from seafood that you can get the maximum amount of saturated fatty acids, vitamins and trace elements.
Fat
An important feature of the Mediterranean diet is the reduction of saturated animal fats in favor of vegetable oils and healthier unsaturated fats. Vegetable oils are olive oil, nuts, seeds. Unsaturated fats predominate in fatty fish with the highest levels of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and trace elements in the body, and the reward will be elastic skin and shiny hair.
Olive oil
Olive oil occupies a special place in the Mediterranean diet menu. A few tablespoons of oil a day is a must in this unique approach to healthy eating. Don't worry - some nutritionists recommend eating 60 grams per day for breakfast. soaked bread 40 gr. olive oil. This is not surprising, because the fat in olive oil is similar to the fat in breast milk, so it is recommended to start introducing vegetable oil into complementary foods along with it. For gourmet adults, olive oil helps improve bone mineralization, improve digestion and stabilize blood pressure. Olive oil contains oleic acid (up to 70% by volume). It belongs to Omega-9 unsaturated fatty acids and acts as a powerful natural antioxidant. As a result, metabolism improves and the aging process slows down. Olive oil also contains vitamins E and K, which help improve immunity and regulate the body's energy processes.
You should also understand that not all olive oil is made according to the same rules. Many unscrupulous manufacturers flood the market with fake and low-quality products. These oils can be improperly extracted and processed, destroying delicate nutrients, and some fatty acids can even become rancid or toxic. Therefore, you should choose only high-quality oils, which are labeled on the labeladd virginityand ideally cold pressed. After all, what's unique about olive oil is that it can be consumed raw without any processing. Those lucky enough to grow olives on their territory can press olives by hand and enjoy the most valuable natural oil.
Spices, seasoning seeds, aromatic oils
Mediterranean cuisine is especially rich in aromatic oils mixed with herbs and spices. You can easily make them yourself at home - garlic-infused oil will harmoniously decorate pasta and sauces, mint oil will emphasize the freshness of the salad, and lemon oil will add sophistication to the dish. fish. At the same time, the amount of salt consumed is significantly reduced, which also explains the healing effect on the cardiovascular system in particular and the entire body in general. Feel free to use spices and seasonings in your recipes, experimenting with combinations and dosages.
Red wine
There is also an interesting feature of the diet - red wine is encouraged, although moderate alcohol consumption is emphasized. From 10 to 50 ml per day is enough to improve heart function, clean blood vessels and relax the mood.
Benefits of the Mediterranean diet
- This dietary product is minimally processed and has no added refined sugar.
This includes olive oil, vegetables and fruits, legumes, nuts, hard whole grains and a small portion of animal products, which are necessarily "organic" and not shelf-stable. Virtually no GMOs, artificial ingredients, preservatives, flavor enhancers and very little sugar. For dessert, Mediterranean people use fruit or homemade light desserts with natural sweeteners such as honey.
The animal component of the diet is represented by moderate consumption of cow, goat or sheep cheese and yogurt and plenty of locally caught fish. It is a source of omega-3 fatty acids and other healthy fats, and "regulatory" cholesterol helps strengthen blood vessel walls.
- Improves cardiovascular system
High consumption of monounsaturated fats and omega-3 foods is associated with a significant reduction in mortality from all causes, especially from heart disease. Many studies have shown the positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil, including a 30% reduction in the risk of death from cardiovascular disease as well as a 45% reduction in the risk of death from cardiovascular disease. acute heart failure.
Warwick Medical School also found that people who regularly consumed extra virgin olive oil had a greater reduction in blood pressure than those who mainly consumed sunflower oil.
Additionally, it is rare for Mediterranean people to have low levels of "good" cholesterol because they typically consume more healthy fats from their natural diet.
- Lose weight in a healthy way
On this diet, you can eat a variety of delicious dishes without feeling hungry. Therefore, you can follow this diet for a long time without interruption, regulate your weight and reduce your fat intake easily and naturally. There is room for variation in the Mediterranean diet, whether you prefer to increase your carbohydrate intake or emphasize high-quality protein products from animal and especially plant sources. In any case, this eating style will help regulate weight gain, control blood sugar levels, improve mood and maintain consistently high energy levels.
- Prevent cancer
According to researchers from the Department of Surgery at the University of Genoa in Italy, the balanced ratio of omega-6 and omega-3 essential fatty acids, high fiber content, antioxidants and polyphenols found in fruits, Vegetables, olive oil and wine will protect the body. DNA from damage and prevents cell mutation, reduces inflammation and slows tumor growth. Olive oil also reduces the risk of colon and bowel cancer.
- Treatment and prevention of diabetes
The Mediterranean diet controls excess insulin, the hormone that controls blood sugar levels, causing us to gain weight and keep it off even when we diet.
There is mounting evidence that the Mediterranean diet may serve as an anti-inflammatory diet that can help fight diseases related to chronic inflammation, including metabolic syndrome.
A diet low in sugar, high in fresh foods and fats is part of a natural lifestyle for diabetics.
The Mediterranean eating style helps prevent blood sugar spikes and dips. Carbohydrates - in the form of whole grain bread or durum wheat pasta, often combined with olive oil or cheese, lots of greens and vegetables - are an excellent source of energy for several hours without a spike in intake. sugar and early hunger.
- Protects cognitive health and promotes good mood
Healthy fats like olive oil and nuts are known to help fight age-related cognitive decline. They can counteract the harmful effects of toxicity, free radicals, a low-inflammatory diet, or food allergies that may contribute to brain dysfunction. Cognitive disorders can occur when the brain does not receive enough dopamine, an important chemical necessary for proper physical movement, mood regulation, and mental activity.
Probiotic foods like yogurt and kefir promote healthy digestive function, which is also linked to cognitive function.
Therefore, the Mediterranean eating style may be a natural treatment and prevention method for Parkinson's disease, Alzheimer's disease and age-related dementia.
- Promotes longevity
Back in 1988, a study in Lyon asked heart attack patients to follow either a Mediterranean diet high in monounsaturated fats or a standard diet significantly reduced in saturated fat. Four years after the start of the study, follow-up testing showed that patients in the first group had a 70% lower risk of heart disease and also a 45% lower risk of dying from any cause. compared to the study group. group had a standard diet. At the same time, there was no major difference in total cholesterol levels, which indicates that it does not have a direct relationship with heart disease. The results were so impressive and groundbreaking that for ethical reasons, the study was stopped early so that all participants could continue to follow the Mediterranean diet for health and longevity. max.
- Helps reduce stress and relax
Chronic stress significantly reduces quality of life and negatively affects weight and overall health. The Mediterranean diet encourages you to spend more time in nature and get a good night's sleep. This is a great way to reduce stress and thus prevent inflammation. And also - more time to laugh, dance, relax and engage in hobbies.
- Anti-depression
A study published in the Journal of Molecular Psychiatry in 2018 found that eating a Mediterranean diet reduces the likelihood of depression. Inflammation is often considered the root cause of many psychiatric disorders and conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue, and social withdrawal. Conversely, a nutrient-rich diet helps protect the brain from organic and functional changes. Other changes in diet and lifestyle, such as getting enough sleep, paying attention to what you eat, choosing your menu in advance, and limiting stress will help stabilize your mental health.
What can happen and how often
If you decide to try this popular and unique in many respects food system, then from now on you should have the following products on your table every day:
- Fresh fruit (apples, bananas, pears, citrus, figs, peaches, apricots, berries, melons, watermelons);
- Vegetables (mainly non-starchy varieties, such as tomatoes, eggplants, artichokes, various types of cabbage), green vegetables (especially leafy ones - spinach, lettuce);
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and products made from them - bread and pasta);
- Legumes and pulses (lentils, chickpeas, beans, peas, peanuts);
- Root vegetables (sweet potatoes - sweet potatoes, radishes, yams, parsnips, Jerusalem artichokes);
- Nuts and seeds (walnuts, almonds, hazelnuts, macadamia nuts, cashews, sesame seeds, sunflower seeds, pumpkin seeds);
- Spices and herbs (garlic, nutmeg, cinnamon, pepper, basil, mint, rosemary, sage) will allow you to minimize the amount of salt in your diet;
- Vegetable fats (olive oil, pure butter and oils from it);
- Purified water about 2 liters per day, tea or coffee is allowed, but sugary drinks and juices should be avoided;
- Dairy products - cheese, yogurt or kefir - in moderation;
- Red wine in moderation (but this is completely optional).
Every week you need:
- Fish and seafood (prefer wild fish over artificially raised fish), shrimp, oysters, mussels, mussels, crab - at least 4 times a week;
- Eggs – in moderation, 2-4 times a week;
- Potatoes – moderate;
- Some sweets.
Every month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork fillet).
You should avoid in your diet:
- Refined sugar and products containing it (ice cream, candy, drinks, table sugar);
- Highly processed grains (white bread, soft pasta, polished cereals);
- Trans fats (margarine and products containing them);
- Refined oils (all types, including soybean, rapeseed, cottonseed);
- Processed meat products (sausages, sausages, semi-finished products);
- Products that are further processed or enriched (labeled as "low-fat", "enriched", "refined").
Menu for the week
A huge advantage but at the same time a disadvantage of the Mediterranean nutrition system is the lack of strict rules and a clear nutrition plan. To help you get your bearings, here's the week's menu, tailored to our strip food basket.
Monday
- Breakfast – yogurt with cereal and berries.
- Lunch – cabbage soup and grilled meat.
- Dinner – vegetable salad with eggs, mixed with olive oil and lemon juice.
- Snacks – fruit salad from seasonal fruits, some nuts.
Tuesday
- Breakfast - oatmeal with flax seeds, honey and banana.
- Lunch - lasagna with vegetables.
- Dinner – grilled eggplant with feta cheese and cheese sandwiches.
- Snacks – probiotic yogurt, grapes and popcorn.
Wednesday
- Breakfast – Strawberry pudding made with Greek yogurt and chia seeds.
- Lunch – whole grain sandwich with vegetables.
- Dinner: Grilled salmon served with brown rice and vegetables.
- Snacks – roasted pumpkin seeds, celery with peanut butter.
Thursday
- Breakfast - omelet with tomatoes, bell peppers, onions, broccoli and feta cheese.
- Lunch – pureed spinach soup with sour cream, cream or Greek yogurt, potatoes baked in the oven.
- Dinner – shrimp salad with olive oil.
- Snacks – tropical fruits, carrots with hummus.
Friday
- Breakfast – oatmeal with dried fruit and nuts.
- Lunch - vegetable soup with chicken broth.
- Dinner – fried or grilled fish.
- Snacks – kale or zucchini chips, olives.
Saturday
- Breakfast – Sweet potato stew with spinach and cheese.
- Lunch - Mediterranean whole grain pizza with cheese, vegetables and olives.
- Dinner – salmon with buckwheat, cabbage salad.
- Snacks - fruits, cheese with dried fruits.
Sunday
- Breakfast - bifidobacteria yogurt with chopped fruit and nuts.
- Lunch – tuna salad with olive oil.
- Dinner - Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, dressed with olive oil, a lean steak.
- Snacks – nuts, fruit salad.
The disadvantages and harms of dieting
The disadvantage of this food system is, first of all, that you need to change your eating habits - giving up many processed and refined products in favor of high-quality and often expensive ones. Furthermore, it is unknown which factor will be more important - high cost or previous dietary habits.
In addition, this diet may not be suitable for people with individual intolerances and allergies to seafood. People with stomach and intestinal ulcers should be careful when choosing the menu because of the high fiber content in the daily menu. Dietary red wine should also be avoided by pregnant women and others for whom alcohol, even in small quantities, could be harmful.
Lose weight with the Mediterranean diet
Many people doubt whether it is possible to lose weight with such a diet? Indeed, this gentle diet does not bring immediate results so it is not suitable for overcoming severe obesity. If the main goal of your diet is to lose weight then you definitely need to include physical activity. Not every diet that involves dietary restrictions allows you to exercise fully. And there's a nice bonus here - the Mediterranean diet gives you the strength to exercise. This helps improve weight loss results, create a beautiful, balanced figure and improve health.
Those who have decided to lose weight using this method may feel inconvenienced by the lack of a strict menu. You will have to calculate for yourself how many calories you need in order not to feel hungry but at the same time lose weight and independently correlate it with physical activity and food intake. However, most dieters find this convenient because strict restrictions are more difficult to achieve.
Summary
The Mediterranean diet is not a diet in the conventional sense but it is a specific nutritional system that a person can follow throughout life. It's important to provide three nutritious meals and two snacks throughout the day so you don't go hungry. That's thanks to a unique diet - high consumption of olive oil, fruits, nuts, vegetables and grains; moderate consumption of fish and poultry; low consumption of dairy products, red meat and sweets; and red wine in moderation – reducing the incidence of chronic diseases on the road to longevity.