In the 50s of the last century, the news spread around the world that residents of the Mediterranean live longer and are less likely to suffer from diabetes, cardiovascular diseases and being overweight.Scientists came to this conclusion after many years of research.The secret lies in a special diet, which is called the “Mediterranean diet”.
Features of the Mediterranean diet
The term “Mediterranean diet” refers to an eating style and not a diet in the traditional sense of the word.Residents of the Mediterranean eat a lot, rarely limit themselves to fats and carbohydrates, and drink wine almost every day.At the same time, experts consider the Mediterranean diet the “gold standard of nutrition”.Unlike most methods, the Mediterranean weight loss system has no medical contraindications.And her “permissiveness” does not allow her to fall apart in the process of losing weight.
The Mediterranean diet is recognized by UNESCO as a cultural heritage of humanity.
The peculiarity of the Mediterranean diet is a balanced combination of proteins, fats and carbohydrates (BJU).Thanks to this, metabolism is normalized.The Mediterranean diet quickly gained popularity because this nutritional system has a minimum of restrictions and is ideal for people leading a modern lifestyle.
Benefits of the Mediterranean diet
This style of eating brings maximum benefits not only for weight loss, but also for your overall health.This has been proven not only by reviews, but also by numerous medical studies.
Mediterranean Diet:
- reduces the risk of developing cardiovascular diseases, diabetes, hypertension, Alzheimer's disease and cancer, especially colon and breast cancer;
- prevents gaining extra pounds;
- rich in minerals, vitamins and antioxidants;
- improves quality and life expectancy;
- slows down the aging process;
- reduces cholesterol levels;
- has a beneficial effect on the skin.
Nutritional rules
The main condition is the absence of semi-finished products and so-called fast food (shawarma, hamburgers).The menu should consist mainly of fresh and natural products.Mandatory items on the table include herbs, vegetables, olive oil and fish.
The proportion of BJU in the Mediterranean diet goes against many popular diets.Thus, the daily menu should consist of:
- 10% proteins – seafood, eggs, cheese, meat;
- 30% fats - fish, olive oil;
- 60% carbohydrates – fruits, vegetables, bread, pasta, cereals.
It is important not to violate the BZHU ratio.For breakfast, it is recommended to choose foods rich in carbohydrates, but dinner should be rich in protein and also include a large amount of fresh or cooked vegetables.Bread can be eaten throughout the day, but it is best in the morning and in moderation.
Meals should be divided: it is important to eat frequently (5 to 6 times) and in small portions.This will speed up your metabolism and the body will process food into energy instead of storing it in reserve.
Every day you need to drink at least 6 glasses of water, preferably still.Tea and coffee are allowed, but only without sugar.It is allowed to drink dry red wine, a maximum of two glasses per day.
What can you eat on the Mediterranean diet?
The basis of the Mediterranean diet is fresh vegetables.They must be present in the diet every day.Nutritionists recommend including eggplant, zucchini, peppers and tomatoes in the menu.The consumption of beets and potatoes should be minimized, as these roots have a high glycemic index.Diabetics are advised to exclude them completely.
The central place in the Mediterranean diet is occupied by complex carbohydrates - pasta, bread, rice and other cereals.It is recommended to leave the latter to soak a day before cooking.
Red meat is very rare in Mediterranean cuisine and is predominantly lamb.
The Mediterranean diet requires the mandatory inclusion of fish and shellfish in the diet.It is advisable to consume them fresh.Red and white fish are allowed.Preference is given to trout, salmon, mackerel and herring.These fatty varieties are rich in omega-3s.
The Mediterranean diet involves the inclusion of dairy products, mainly cheese and yogurt.The former contain a lot of protein.Yogurts should only be natural, without dyes.
Most Mediterranean dishes are prepared with olive oil.It acts as the main source of fat in the diet.The menu also allows olives in different combinations and options - as a separate treat and as a decoration for salads, pasta and cold snacks.
Olives and olive oil are rich in healthy unsaturated fats that protect against heart and vascular diseases.They also contain antioxidants that help maintain youth and beauty.
Herbs and spices play a special role in Mediterranean cuisine.They are added to almost all dishes.Oregano, oregano, basil, rosemary, cumin - the choice is quite large.In some cases, seasonings can replace salt.
Sample menu for breakfast, lunch and dinner
To make it easier to create a menu for each day, nutritionists have compiled a Mediterranean food style pyramid, from which you can easily select products for a week or even a month.To follow this healthy diet exactly, you need to live somewhere in the Mediterranean region.For this purpose, there are adapted versions of the Mediterranean diet, in which some products are replaced with more affordable analogues.So, olives can be safely replaced with walnuts, sunflower and pumpkin seeds, and red fish with flax seeds or cheaper mackerel and herring.
Breakfast
In the morning it is recommended to eat carbohydrates, so a good option for breakfast would be porridge, which can be complemented with fruit, berries or honey, as well as pasta with sauce, stewed rice and an omelet.Snacks are allowed between breakfast and lunch.Fruits or nuts are suitable for this.
Lunch
For lunch, you can safely buy soup - vegetable, fish or meat, pasta, salad.The latter must be seasoned with butter or cream;it is advisable to exclude mayonnaise.
To have lunch
The evening meal should consist of protein foods.For dinner, you can bake or boil fish, sauté green beans, or make chicken cutlets.An easier option is cottage cheese and kefir.
The choice of products is quite varied, but you need to know when to stop, otherwise the Mediterranean diet will not work.Thus, the average calorie content of the daily diet should be approximately 1100 calories.If you don't want to calculate calories or prepare meals, you can purchase special food sets designed based on the Mediterranean diet.