The Mediterranean diet is a diet with a particular reputation; in fact, it is a nutritional system which allows you to improve your health, and as a bonus to protect yourself against cancer and cardiovascular diseases, and to refine your figure. It's tasty, balanced and varied. The dishes of this diet are rich in carbohydrates, a large amount 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 used, although many people associate the countries of this region with pizza and pasta.
Diet for a long life
The term "Mediterranean diet" was introduced to the world thanks to American nutritionists Ansel and Margaret Keys, who ate according to the principles of the Mediterranean diet since the 1940s and lived between 97 and 100 years each. It is the only diet in the world to receive intangible cultural heritage status from UNESCO in 2013. Today, the Mediterranean diet is particularly popular among celebrities Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.
There is only one drawback: this approach to healthy eating must be followed throughout life, but nevertheless, since the mid-1990s, the diet has been gaining more and more followers.
Why "Mediterranean"? Studies have shown that the beauty, longevity and good health of people in Greece, northeastern Spain, Italy, Portugal, southern France and other countries in the regionMediterranean depend directly on their approach to healthy eating.
Basic principles of the diet
The content of carbohydrates, proteins and fats in the diet is 60%, 10% and 30%, respectively. But the main secret is that the fats and carbohydrates contained in the weight loss diet must be correct. These include 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 on the table.
At the same time, there are no strict restrictions or methods, since the main principle of the system is that products are divided into:
- included in the daily diet;
- consumed 1 to 4 times per week;
- allowed no more than 1-2 times a month.
Greenery
Each country has its own preferences when it comes to green vegetables, but there are plenty of them on the tables.
Thus, the Greeks use lettuce leaves as "green pita bread", wrapping vegetables, meat and cereals. 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 both as a main dish and as all kinds of garnishes in culinary delights.
And Italians love broccoli, and the healthiest part is the leaves, which they eat raw, balancing the spicy taste with tomatoes and cheese, and fried, seasoned with balsamic vinegar.
Milkman
Dairy products are still popular in Mediterranean countries. When used correctly, animal milk is a source of calcium, vitamin D, protein and amino acids. And if France is a fan of aged and aged cheeses, Greece is a true lover of yogurt. There they are served with salads, meat, baked goods, and as independent dishes, with or without fruits, herbs.
In the first rows of benefits among cheeses, we find:
- Dietary goat cheese, low in calories, but rich in B vitamins and microelements, and easily digestible proteins.
- Feta made from sheep or goat's milk helps control blood pressure, calms the nervous system and gives strength to bones.
- Spicy parmesan is a leader in terms of the content of proteins, vitamins and amino acids.
- Silky provolone is additionally enriched with enzymes beneficial to humans, giving it an unusual taste.
Vegetables
The variety of salads on the menu is quite expected in Mediterranean countries. Nutritionists have always emphasized the need for an abundance of vegetables in the daily diet. This will help improve digestion and heart function. Fresh vegetables with minimal processing, olive oil, the spice of herbs. . . And on your table is a source of vitamins, organic acids, carbohydrates, proteins and fats - everything the body needs. Add a few slices of feta: this is what an authentic Greek salad, a hallmark of Mediterranean cuisine, looks like.
Meat and fish
If we analyze the ratio of meat and fish dishes, then, despite such delicacies as Parma ham from Italy or ham from Spain, fish and seafood still dominate. Red meat is rarely present on the menu, because it is from seafood that you can get the maximum saturated fatty acids, vitamins and microelements.
Fats
An important feature of the Mediterranean diet is the reduction of saturated animal fats in favor of healthier vegetable oils and unsaturated fats. Vegetable oils are olive oil, nuts, seeds. Unsaturated fats predominate in fatty fish with the highest content of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and microelements in the body, and the bonus will be elastic skin and shiny hair.
Olive oil
Olive oil occupies a special place in the menu of the Mediterranean diet. A few tablespoons of oil per day are essential in this unique approach to healthy eating. Don't worry: some nutritionists recommend eating 60 grams per day at breakfast. soaked bread 40 gr. olive oil. This is not surprising, because the fats contained in olive oil are similar to those in breast milk, so it is recommended to start introducing vegetable oils in complementary foods. For an adult gourmet, olive oil improves bone mineralization, improves digestion and stabilizes 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 a lot of vitamins E and K, which help improve immunity and regulate the body's energy processes.
You also need to understand that not all olive oil is made according to the rules. Many unscrupulous manufacturers fill the market with low-quality and counterfeit products. These oils can be extracted and processed improperly, destroying delicate nutrients and some fatty acids can even become rancid or toxic. Therefore, you should choose only high-quality oil, with marks on the label.extra virginand, ideally, cold pressed. After all, the particularity of olive oil is that it can be consumed raw, without any processing. People who are lucky enough to grow olives on their territory can press olives by hand and enjoy the most valuable natural oil.
Spices, seasonings, aromatic oils
Mediterranean cuisine is particularly enriched with aromatic oils infused with herbs and seasonings. You can easily prepare them yourself at home: garlic-infused oil will harmoniously decorate pastas and sauces, mint oil will emphasize the freshness of salads, and lemon oil will add sophistication to dishesof fish. At the same time, salt consumption is significantly reduced, which also explains the healing effect on the cardiovascular system in particular and on the whole body. Do not hesitate to use spices and seasonings in your recipes, experiment with combinations and dosages.
Red wine
There is also a piquant feature of the diet: red wine is encouraged, although moderate alcohol consumption is emphasized. 10 to 50 ml per day is enough to improve heart function, cleanse blood vessels and simply have a good mood.
Benefits of the Mediterranean Diet
- Products for this diet are minimally processed and contain no additional refined sugar.
This includes olive oil, vegetables and fruits, legumes, nuts, whole grains of durum wheat and small portions of animal products, which are necessarily "organic" and not shelf stable. There are virtually no GMOs, artificial ingredients, preservatives, flavor enhancers and very little sugar. For desserts, Mediterraneans use fruit or light homemade desserts using natural sweeteners like honey.
The animal component of the diet is represented by a moderate consumption of cow, goat or sheep cheeses and yogurts and numerous locally caught fish. It is a source of omega-3 fatty acids and other healthy fats, "good" cholesterol, which strengthens the walls of blood vessels.
- Improvement of the cardiovascular system
High intakes of monounsaturated fats and omega-3 foods are associated with significant reductions in all-cause mortality, including from heart disease. Numerous studies have shown the positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil, including a 30 percent reduction in the risk of death from cardiovascular disease, as well as a45 percent reduction in acute heart failure.
Warwick Medical School also found that people who regularly consumed extra virgin olive oil had greater reductions in blood pressure than those who primarily consumed sunflower oil.
Additionally, it is extremely rare for Mediterraneans to have low levels of "good" cholesterol, as they usually get plenty of healthy fats from their natural diet.
- Lose weight the healthy way
With this diet you can eat very varied and tasty foods without feeling hungry. Therefore, you can follow this diet for a long time without interruption, regulating your weight and reducing your fat intake in a simple and natural way. There is room for variation in the Mediterranean diet, whether you prefer to increase the amount of carbohydrates or favor high-quality protein products of animal and, especially, plant origin. Either way, this eating style will help regulate weight gain, control blood sugar levels, improve mood, and maintain consistently high energy levels.
- Cancer prevention
According to researchers from the Department of Surgery at the University of Genoa in Italy, a balanced ratio of essential omega-6 and omega-3 fatty acids, high fiber content, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine, protect DNA protects from damage and stops cell mutation, reduces inflammatory processes and delays tumor growth. Olive oil also reduces the risk of colon and intestinal cancer.
- Treatment and prevention of diabetes
The Mediterranean diet controls excess insulin, the hormone that controls blood sugar, causes us to gain weight and maintains our weight even while we are dieting.
There is ample evidence to suggest that the Mediterranean diet may serve as an anti-inflammatory diet that may help combat diseases associated with chronic inflammation, including metabolic syndrome.
A diet low in sugar and high in fresh foods and fats is part of a natural lifestyle for diabetics.
A Mediterranean eating style helps prevent blood sugar peaks and valleys. Carbohydrates - in the form of whole grain bread or durum wheat pasta, often combined with olive oil or cheeses, lots of greens and vegetables - are an excellent source of energy for several hours withoutsignificant spikes in sugar levels or early feelings of hunger.
- Protect cognitive health and promote good mood
Healthy fats like olive oil and nuts are known to help combat age-related cognitive decline. They can counteract the harmful effects of toxicity, free radicals, poor inflammatory diets or food allergies that can contribute to brain dysfunction. Cognitive disorders can occur when the brain does not receive enough dopamine, an important chemical needed for proper body movement, mood regulation, and mental functioning.
Probiotic foods such as yogurt and kefir promote healthy gastrointestinal function, which has also been linked to cognitive function.
Thus, the Mediterranean dietary style could constitute a natural treatment and prevention against 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 a Mediterranean diet high in monounsaturated fats or a standard diet with a significant reduction in saturated fats. Four years after the start of the study, the results of a follow-up examination showed that patients in the first group were 70% less likely to suffer from heart disease and also had a risk of death, regardless ofor the cause, 45% lower than that of patients in the first group. the group with a standard diet. At the same time, there was no big difference in total cholesterol levels, which proved the lack of a direct relationship with heart disease. The results were so impressive and groundbreaking that, for ethical reasons, the study was stopped early on so that all participants could continue following a Mediterranean diet for maximum health and longevity.
- Helps relieve 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. It is a great way to relieve stress and therefore prevent inflammation. And also - we have more time to laugh, dance, relax and indulge in hobbies.
- Fight depression
A study published in the Journal of Molecular Psychiatry in 2018 found that a Mediterranean diet reduced the risk of depression. Inflammation is often cited as the root cause of many psychiatric disorders and conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue, and social withdrawal. On the contrary, a nutrient-rich diet helps protect the brain from organic and functional changes. Other diet and lifestyle changes, such as getting enough sleep, paying attention to what you eat, choosing your menu in advance, and limiting stress, lead to stable mental health.
What is possible and how often
If you decide to try this popular and unique in many ways food system, now you should have the following products on your table every day:
- Fresh fruits (apples, bananas, pears, citrus fruits, figs, peaches, apricots, berries, melons, watermelons);
- Vegetables (mainly non-starchy, such as tomatoes, eggplants, artichokes, all kinds of cabbage), green vegetables (especially leafy ones - spinach, lettuce);
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and products based on them - bread and pasta);
- Legumes and beans (lentils, chickpeas, beans, peas, peanuts);
- Root vegetables (yams - sweet potatoes, turnips, 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 avocado and oil thereof);
- Pure water about 2 liters per day, tea or coffee are allowed, but sugary drinks and fruit juices should be avoided;
- Dairy products - cheeses, yogurts or kefir - in moderation;
- Red wine in moderation (but it's totally optional).
Every week you need:
- Fish and seafood (favor wild varieties of fish rather than artificially cultivated ones), shrimp, oysters, clams, mussels, crabs - at least 4 times a week;
- Eggs – in moderation, 2-4 times a week;
- Potatoes – in moderation;
- Candy.
Each month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork tenderloin).
You should avoid in your diet:
- Refined sugar and products containing it (ice cream, candy, drinks, table sugar);
- Highly processed cereals (white bread, soft wheat pasta, polished cereals);
- Trans fats (margarines and products containing them);
- Refined oils (all types, including soybean, rapeseed, cottonseed);
- Processed meat products (sausages, sausages, semi-finished products);
- Products that have undergone further processing or enrichment (labeled as "low fat", "enriched", "refined").
Menu of the week
A huge advantage, but also a disadvantage of the Mediterranean nutritional system, is the lack of strict rules and a clear nutritional plan. To help you get your bearings, here is the menu for the week, adapted to our group's food basket.
Monday
- Breakfast – yogurt with cereals and berries.
- Lunch – cabbage soup and roast meat.
- Dinner – vegetable salad with eggs, seasoned with olive oil and lemon juice.
- Snacks – seasonal fruit salad, a handful of nuts.
Tuesday
- Breakfast - oatmeal with slices of flaxseed, honey and banana.
- Lunch – vegetable lasagna.
- Dinner – baked eggplant with feta cheese and cheese sandwich.
- Snacks – probiotic yogurt, grapes and popcorn.
Wednesday
- Breakfast – berry 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, peppers, onions, broccoli and feta cheese.
- Lunch – spinach puree with sour cream, cream or Greek yogurt, baked potatoes.
- Dinner – shrimp salad, seasoned with olive oil.
- Snacks – assortment of tropical fruits, carrots with hummus.
Friday
- Breakfast – oatmeal with dried fruits and nuts.
- Lunch – vegetable soup with chicken broth.
- Dinner – fried or baked fish.
- Snacks – kale or zucchini chips, olives.
SATURDAY
- Breakfast – Sweet Potato Casserole with Spinach and Cheese.
- Lunch – Whole grain Mediterranean pizza with cheese, vegetables and olives.
- Dinner – salmon with buckwheat, coleslaw.
- Snacks - fruits, cottage cheese with dried fruits.
Sunday
- Breakfast - bifidobacteria yogurt with chopped fruits and nuts.
- Lunch – tuna salad seasoned with olive oil.
- Dinner – Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, seasoned with olive oil, a piece of lean steak.
- Snacks – assorted nuts, fruit salad.
Disadvantages and disadvantages of the diet
The disadvantage of this food system is, first of all, the need to change eating habits - to abandon many processed and refined products in favor of high-quality and, often, expensive products. In addition, it is not yet clear which factor will be more important: the high cost or the habit of the previous diet.
In addition, this diet may not be suitable for people with individual intolerance and allergies to seafood. People suffering from stomach and intestinal ulcers should approach the choice of the menu with caution, given the high contentin fiber from the daily menu. It is also worth avoiding red wine in the diet of pregnant women and other people for whom alcohol, even in small quantities, can be harmful.
Lose weight with the Mediterranean diet
Many people doubt whether it is possible to lose weight on such a diet? Indeed, this gentle diet does not give immediate results, so it is not suitable for correcting severe obesity. If the main goal of the diet is weight loss, you should definitely include physical activity. Not all diets associated with dietary restrictions allow for full training. And there is a pleasant bonus here: it is the Mediterranean diet that gives you the strength to exercise. This improves weight loss results, creates a beautiful and fit figure and improves health.
Those who decided to lose weight using this method may find the lack of a strict menu inconvenient. 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 physical activity and the amount of food consumed. But most dieters find it convenient, because strict restrictions are harder to implement.
Summary
The Mediterranean diet is not a diet in the usual sense of the term, but rather a specific nutritional system that a person can adhere to throughout their life. It is important to provide three nutritious meals and two snacks throughout the day so you don't feel hungry. This is 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 – reduce rates of chronic disease on the path to longevity.