Mediterranean diet

The Mediterranean diet is a diet with a special reputation, in fact, it is a nutritional system that allows you to improve your health, and as an additional benefit to protect against cancer and cardiovascular diseases, achieve a slim figure. It is 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 with a glass of red wine. Complete gourmet! You can also use the Mediterranean diet to lose weight, although many people associate the countries of this region with pizza and pasta.

Diet for long life

The term "Mediterranean diet" was first 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 no less than 97 and 100 years each. It is the only diet in the world to receive UNESCO Intangible Cultural Heritage status 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 approach to healthy eating must be followed throughout life, but nevertheless, since the mid-1990s, the diet has gained more and more followers.

Why "Mediterranean"? Studies have shown that the attractive figures, longevity and good health of residents of Greece, northeastern Spain, Italy, Portugal, the south of France and other countries of the Mediterranean region directly depend on their attitude towards 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 in the diet to lose weight must be correct. That is, durum wheat pasta, legumes and many types of whole wheat bread. Also olive oil, avocado, fatty fish. Add to this a salad of fresh vegetables and herbs and you have a healthy lunch on the table.

At the same time, there are no strict restrictions or methods, because the main principle of the system is that products are divided into:

• included in the daily diet;
• consumed 1-4 times a week;
• allowed no more than 1-2 times a month.

Greenery

Each country has its own preferences for greens, but there are many on the table.

Thus, the Greeks used lettuce leaves as "green pita bread", wrapping vegetables, meat and cereals in them. Horta is a popular snack: a mixture of buttered or lightly fried herbs.

The love for spinach comes from France, its neutral flavor allows the vegetables to be used as a main dish and as all kinds of fillings in culinary delights.

And Italians love broccoli, and the healthiest part is the leaves, which they eat raw, balancing the spicy flavor with tomatoes and cheese, and fried, seasoned with balsamic vinegar.

Dairy

Dairy products are always popular in Mediterranean countries. When used properly, animal milk is a source of calcium, vitamin D, protein and amino acids. And if France is a fan of cured and aged cheeses, Greece is a true lover of yogurts. There they are served with salads, meat, bread products and as independent dishes, with or without fruits and herbs.

In the first rows of benefits among cheeses we find:

• Diet goat cheese, low in calories, but rich in vitamin B and microelements and easily digestible proteins.
• Feta cheese made from sheep or goat milk helps control blood pressure, calms the nervous system and strengthens bones.
• Spicy parmesan is a leader in protein, vitamin and amino acid content.
• Silky provolone is also enriched with enzymes beneficial to humans and giving it an unusual taste.

Vegetables

The variety of salads on the menu is quite expected in Mediterranean countries. Nutritionists have always highlighted the need to include plenty 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 there is a source of vitamins, organic acids, carbohydrates, proteins and fats - everything that the body needs. Add a couple of slices of feta cheese - this is what an authentic Greek salad looks like, the hallmark of Mediterranean cuisine.

Meat and fish

If we analyze the proportion of meat and fish dishes, despite delicacies such as Parma ham from Italy or ham from Spain, fish and seafood continue to 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 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 a higher content of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and microelements in the body, and the advantage will be elastic skin and shiny hair.

Olive oil

Olive oil occupies a special place on the Mediterranean diet menu. A few tablespoons of oil a day are a must in this unique approach to healthy eating. Don't be alarmed: some nutritionists recommend consuming 60 grams a day for breakfast. soaked bread 40 gr. olive oil. This is not surprising, because the fats in olive oil are similar to the fats in breast milk, so it is recommended to start introducing vegetable oils into 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 the Omega-9 unsaturated fatty acids and acts as a powerful natural antioxidant. As a result, the metabolism improves and the aging process slows down. Olive oil also contains many 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 rules. Many unscrupulous manufacturers fill the market with counterfeit 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, it is advisable to choose only high-quality oil, with markings on the label.extra virginand, ideally, cold pressed. After all, the uniqueness 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 them by hand and enjoy the most valuable natural oil.

Spices, condiments, aromatic oils.

Mediterranean cuisine is especially 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 fish dishes. At the same time, salt consumption is significantly reduced, which also explains the healing effect on the cardiovascular system in particular and on the entire body as a whole. Feel free to use spices and seasonings in your recipes, experiment with combinations and doses.

Red wine

There is also a spicy feature to the diet: red wine is recommended, although moderate alcohol consumption is emphasized. 10 to 50 ml a day is enough to improve heart function, cleanse blood vessels and simply have a good mood.

Benefits of the Mediterranean diet

• The products for this diet are minimally processed and without additional refined sugar.

  This includes olive oil, vegetables and fruits, legumes, nuts, hard whole grains 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, Mediterranean people use fruits or light homemade desserts that use natural sweeteners such as honey.

  The animal component of the diet is represented by a moderate consumption of cheese and yogurts from cows, goats or sheep and a large amount of locally caught fish. It is a source of omega-3 fatty acids and other healthy fats, "correct" cholesterol, which strengthens the walls of blood vessels.

• Improvement of the cardiovascular system.

  High consumption of monounsaturated fats and omega-3 foods is associated with significant reductions in all-cause mortality, especially 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 percent reduction in the risk of death from cardiovascular disease, as well as a 45 percent reduction in acute heart failure.

  Warwick Medical School also found that people who regularly consumed extra virgin olive oil experienced greater reductions in blood pressure than people who predominantly consumed sunflower oil.

  Additionally, it is extremely rare for Mediterraneans to have low levels of "good" cholesterol because they typically get a lot of healthy fats from their natural diet.


• Lose weight in a healthy way

  With this diet you will be able to eat a very varied and tasty meal without feeling hungry. Therefore, you will be able to follow this diet for a long time without interruptions, regulating your weight and reducing fat consumption in an easy and natural way. There is room for variation in the Mediterranean diet, whether you prefer to increase the amount of carbohydrates or emphasize high-quality protein products of animal and, especially, plant origin. In any case, this style of eating will help regulate weight gain, control blood sugar levels, improve mood, and keep energy levels consistently high.



• Cancer prevention

  According to researchers at the Department of Surgery at the University of Genoa in Italy, a 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, protects 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 it even while we diet.

  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 fat and fresh foods is part of the natural lifestyle of diabetics.

  A Mediterranean eating style helps prevent blood sugar peaks and valleys. Carbohydrates, in the form of whole wheat bread or durum wheat pasta, often combined with olive oil or cheeses, many greens and vegetables, are an excellent source of energy for several hours without significant spikes in sugar levels and an early feeling 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 necessary for proper body movement, mood regulation, and mental functioning.

  Probiotic foods like yogurt and kefir promote healthy gastrointestinal function, which has also been linked to cognitive function.

  Therefore, the Mediterranean style of eating can be a natural treatment and prevention of Parkinson's disease, Alzheimer's disease and age-related dementia.

• Promotes longevity

  In 1988, a study in Lyon asked heart attack patients to follow a Mediterranean diet rich 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 45% lower risk of death from any cause than those in the group the group with a standard diet. At the same time, there was no big difference in the level of total cholesterol, which demonstrated the absence of its 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 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 spending more time in nature and getting a good night's sleep. This is a great way to relieve stress and therefore prevent inflammation. Plus, there's more time to laugh, dance, relax, and pursue hobbies.





• Fight depression

  A study published in the journal Molecular Psychiatry in 2018 found that eating a Mediterranean diet reduced the likelihood 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. A nutrient-rich diet, on the other hand, helps protect the brain from organic and functional changes. Other diet and lifestyle changes, such as getting enough sleep, being mindful of 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 in many ways unique food system, from now on 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 those that do not contain starch, such as tomatoes, eggplants, artichokes, all types of cabbage), 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 beans (lentils, chickpeas, broad beans, peas, peanuts);
• Root vegetables (yams - sweet potatoes, turnips, yams, parsnips, tupinambos);
• Nuts and seeds (walnuts, almonds, hazelnuts - 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 its oil);
• About 2 liters of pure water per day, tea or coffee are allowed, but sugary drinks and fruit juices should be avoided;
• Dairy products (cheese, yogurt or kefir) in moderation;
• Red wine in moderation (but this is completely optional).

Each week you need:

• Fish and seafood (give preference to wild fish varieties over artificially farmed ones), shrimp, oysters, clams, mussels, crabs, at least 4 times a week;
• Eggs – in moderation, 2-4 times a week;
• Potatoes – in moderation;
• Some sweets.

Every month you can eat:

• Red meat;
• Poultry (chicken, duck, turkey) and lean meats (rabbit, ham, pork fillet).

You should avoid in your diet:

• Refined sugar and products containing it (ice cream, sweets, drinks, table sugar);
• Highly processed grains (white bread, soft wheat pasta, polished grains);
• Trans fats (margarines and products containing them);
• Refined oils (of all types, including soybean, rapeseed and cotton oils);
• Processed meat products (sausages, sausages, semi-finished products);
• Products with additional processing or fortification (labeled "low fat", "enriched", "refined").

Menu for the week

A great advantage, but at the same time also a disadvantage, of the Mediterranean food system is the absence of strict rules and a clear nutritional plan. To help you orient yourself, here is the menu of the week, adapted to the food basket of our strip.

Monday

• Breakfast: yogurt with cereals and red fruits.
• Lunch: cabbage soup and roast beef.
• Dinner: vegetable salad with eggs, dressed with olive oil and lemon juice.
• Appetizers: seasonal fruit salad, a handful of walnuts.

Tuesday

• Breakfast: oatmeal with flaxseed, honey and banana slices.
• Lunch – lasagna with vegetables.
• Dinner: baked eggplant with feta cheese and cheese sandwich.
• Snacks: probiotic yogurt, grapes and popcorn.

Wednesday

• Breakfast: Red fruit pudding made with Greek yogurt and chia seeds.
• Lunch: whole wheat sandwich with vegetables.
• Dinner: Grilled salmon served with brown rice and vegetables.
• Appetizers: toasted pumpkin seeds, celery with peanut butter.

Thursday

• Breakfast: omelet with tomatoes, bell peppers, onions, broccoli and feta cheese.
• Lunch: puree spinach soup with sour cream, cream or Greek yogurt, baked potatoes.
• Dinner: shrimp salad, dressed with olive oil.
• Appetizers: assorted tropical fruits, carrots with hummus.

Friday

• Breakfast: oatmeal with dried fruits and nuts.
• Lunch: vegetable soup with chicken broth.
• Dinner: fried or baked fish.
• Appetizers: 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 and cabbage salad.
• Appetizers: fruits, cottage cheese with nuts.

Sunday

• Breakfast: yogurt with bifidobacteria with chopped fruits and nuts.
• Lunch: tuna salad dressed with olive oil.
• Dinner: Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, dressed with olive oil and a piece of lean steak.
• Appetizers: various nuts, fruit salad.

Disadvantages and harms of the diet

The disadvantage of this food system is, first of all, the need to change eating habits: abandon many processed and refined products in favor of high-quality and often expensive products. In addition, it is not yet known 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 shellfish. People with stomach and intestinal ulcers should approach menu selection with caution, given the high fiber content in the daily menu. It is also worth avoiding red wine allowed in the diet for 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. In fact, this soft diet does not give immediate results, so it is not suitable for correcting severe obesity. If the main goal of the diet is to lose weight, then it is definitely necessary to include physical activity. Not all diets associated with dietary restrictions allow you to train fully. And here is a pleasant bonus: 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 have 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 to not feel hungry, but at the same time lose weight and independently correlate physical activity and the amount of food consumed. But still, most dieters find it convenient, because it is more difficult to achieve strict restrictions.

Summary

The Mediterranean diet is not a diet in the usual sense, but a specific nutritional system that a person can adhere to throughout his life. It is important to provide three nutritious meals and two snacks throughout the day, so as not to go hungry. It is thanks to a unique diet: high consumption of olive oil, fruits, nuts, vegetables and cereals; moderate consumption of fish and poultry; low consumption of dairy, red meat and sweets; and red wine in moderation: reducing rates of chronic disease on the path to longevity.