In the 50s of the last century, the news spread around the world that Mediterranean residents live longer and are less likely to suffer from diabetes, cardiovascular diseases and excess weight.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 a style of eating rather than a diet in the traditional sense of the word.Residents of the Mediterranean eat quite a lot, rarely limit themselves to fats and carbohydrates, and drink wine almost every day.At the same time, experts consider the Mediterranean diet to be 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 break down 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 such a nutritional system has a minimum of restrictions and is optimal 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 health in general.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 the gain of extra pounds;
- rich in minerals, vitamins and antioxidants;
- improves quality and life expectancy;
- slows down the aging process;
- lowers cholesterol levels;
- has a beneficial effect on the skin.
Nutrition rules
The main condition is no semi-finished products and so-called fast food (shawarma, hamburgers).The menu should consist mainly of fresh and natural products.Among the must-haves on the table are herbs, vegetables, olive oil, and fish.
The ratio of BJU in the Mediterranean diet goes against many popular diets.So, the daily menu should consist of:
- 10% from proteins - seafood, eggs, cheeses, meat;
- 30% from fats - fish, olive oil;
- 60% from carbohydrates - fruits, vegetables, bread, pasta, cereals.
It is important not to violate the BZHU ratio.For breakfast, it is recommended to choose carbohydrate foods, but dinner should be protein-rich and also include a large amount of fresh or stewed vegetables.Bread can be consumed during the day, but it is best in the morning and only in moderation.
Meals should be divided: it is important to eat often (5-6 times) and in small portions.This will speed up your metabolism and the body will process food into energy, rather than 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.Drinking dry red wine is allowed, no more than two glasses per day.
What can you eat on the Mediterranean diet?
The basis of the Mediterranean diet is fresh vegetables.They should be present in the diet every day.Nutritionists recommend including eggplants, zucchini, bell peppers, and tomatoes in the menu.Consumption of beets and potatoes should be minimized as these root vegetables have a high glycemic index.Diabetics are advised to exclude them altogether.
The central place in the Mediterranean diet is occupied by complex carbohydrates - pasta, bread, rice and other cereals.It is recommended to soak the latter for a day before cooking.
Red meat is very rare in Mediterranean cuisine, and it is predominantly lamb.
The Mediterranean diet requires the mandatory inclusion of fish and seafood in the diet.It is advisable to consume them fresh.Fish of both red and white varieties is 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 cheeses and yoghurts.The former contain a lot of protein.Yogurts should be only natural, without dyes.
The lion's share of Mediterranean dishes are prepared using 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 appetizers.
Olives and 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 every dish.Oregano, oregano, basil, rosemary, cumin - the choice is quite large.In some cases, spices can replace salt.
Sample menu for breakfast, lunch and dinner
To make it easier to create a menu for every day, nutritionists have compiled a pyramid of the Mediterranean eating style, based on 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 supplemented with fruits, berries or honey, as well as pasta with sauce, stewed rice, and omelet.Snacks are allowed between breakfast and lunch.Fruits or nuts are suitable for this.
Dinner
For lunch, you can safely afford soup - vegetable, fish or meat, pasta, salad.The latter must be seasoned with butter or sour cream; it is advisable to exclude mayonnaise.
Dinner
The evening meal should consist of protein foods.For dinner, you can bake or boil fish, stew green beans, or make poultry 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.So, the average caloric 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 developed on the basis of the Mediterranean diet.