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 a bonus, gain a slim figure by preventing cancer and cardiovascular disease. It's delicious, balanced and varied. Dishes on this diet are rich in carbohydrates, with lots of fish and seafood, all seasoned with aromatic spices and olive oil, complemented by a glass of red wine. Complete meal! It's also possible to lose weight using the Mediterranean diet, although many people associate countries in this region with pizza and pasta.

Diet is good for longevity

The term "Mediterranean diet" was first introduced to the world thanks to American nutritionists Ansel Keys and Margaret Keys, who had been eating according to the principles of the Mediterranean diet since the 1940s, and eachTheir life spans are no less than 97 years and 100 years respectively. In 2013, it was the only diet in the world to receive UNESCO Intangible Cultural Heritage status. Today, the Mediterranean diet is particularly popular among celebrities such as Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.There is only one drawback - this healthy approach to eating should be followed for life, but despite this, it has gained an increasing number of adherents since the mid-1990s.Why "Mediterranean"? Research shows that the attractive figure, longevity and health of residents of Greece, northeastern Spain, Italy, Portugal, southern France and other countries in the Mediterranean region are directly dependent on their healthy eating patterns.

Basic principles of diet

The carbohydrate, protein and fat contents of the diet are 60%, 10% and 30% respectively. But the main secret is to have the right fats and carbohydrates in your weight loss diet. Namely durum wheat pasta, legumes and many varieties of whole wheat bread. Also olive oil, avocado, fatty fish. Add fresh vegetables and herbs to a salad - and you've got a healthy lunch on the table.At the same time, there are no strict limits or methods, since the main principle of the system is to classify products into:

• included in daily diet;
• Consume 1-4 times a week;
• No more than 1-2 times per month.

greening

Every country has its own preferences for green vegetables, but there are plenty of them on the table.Therefore, the Greeks used lettuce leaves as "green pita bread" to wrap vegetables, meat and grains inside. Horta is a popular snack - a mixture of herbs and butter or lightly fried.The love for spinach comes from France; its neutral taste allows you to use the green vegetable both as a main course and as a filling in a variety of culinary delights.Italians love broccoli, the healthiest part of which is the leaves, which they eat raw, balancing the spicy flavor with tomatoes and cheese, then fry it and season it with balsamic vinegar.

dairy

Dairy products have always been 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 lover of mature cheeses, then Greece is a true lover of yogurt. There they are served with salads, meats, bread products, or as independent dishes with or without fruits, herbs. Among the top rows of cheese benefits we find:

• Dietary goat cheese is low in calories but rich in B vitamins and trace elements as well as easily digestible protein.
• Feta cheese, made from sheep or goat's milk, helps control blood pressure, calm the nervous system and strengthen bones.
• Spicy Parmesan cheese leads the pack in protein, vitamins and amino acids.
• Silky provolone cheese is also rich in enzymes that are good for humans, giving it an unusual flavor.

vegetable

There is a wide variety of salads on the menu, which is quite expected in a Mediterranean country. Nutritionists have always emphasized the need for a large amount of vegetables in the daily diet. This will help improve digestion and heart function. Minimally processed fresh vegetables, olive oil, spicy herbs. . . On your table are sources of vitamins, organic acids, carbohydrates, proteins and fats - everything your body needs. Add a few slices of feta cheese - this is what an authentic Greek salad looks like, a hallmark of Mediterranean cuisine.

meat and fish

If we analyze the proportion of meat and fish dishes, then, despite the Italian Parma ham, Spanish ham and other delicacies, fish and seafood still dominate. Red meat is rarely on the menu because the greatest amounts of saturated fatty acids, vitamins and trace elements are obtained from seafood.

Fat

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 include olive oil, nuts, and seeds. Fatty fish are dominated by unsaturated fats, with omega-3 polyunsaturated fatty acids being the highest. It helps maintain the balance of vitamins and trace elements in the body. The benefits are elastic skin and shiny hair.

olive oil

Olive oil holds a special place in the Mediterranean diet menu. In this unique method of healthy eating, daily intake of a few tablespoons of oil is a must. Don't panic - some nutritionists recommend eating 60 grams a day with breakfast. Soaked bread 40 g. olive oil. This is not surprising since the fats in olive oil are similar to those in breast milk, so it is recommended to start introducing vegetable oils into complementary foods. For adult foodies, olive oil can improve bone mineralization, improve digestion, and stabilize blood pressure. Olive oil contains oleic acid (up to 70% by volume). It is a type of Omega-9 unsaturated fatty acid and is a powerful natural antioxidant. As a result, metabolism improves and the aging process slows down. Olive oil also contains high amounts of vitamins E and K, which help improve immunity and regulate the body's energy processes. You should also know that not all olive oil is produced according to the rules. Many unscrupulous manufacturers flood the market with low-quality and fake products. These oils may be extracted and processed improperly, destroying delicate nutrients, and some fatty acids may even become sour or toxic. Therefore, you should only choose high-quality oils that are marked on the labelextra virginPreferably cold pressed. After all, the unique thing about olive oil is that it can be consumed directly without any processing. People who are lucky enough to grow olives on their territory can press their olives by hand and enjoy the most valuable natural oil.

Spices, seasonings, aromatic oils

Mediterranean cuisine is especially rich in aromatic oils with added herbs and seasonings. You can easily make it yourself at home - garlic-infused oil harmoniously garnishes pasta and sauces, mint oil emphasizes the freshness of salads, lemon oil adds sophistication to fish dishes. At the same time, the consumption of salt is significantly reduced, which also explains the therapeutic effect on the cardiovascular system and especially on the entire body. Feel free to use spices and seasonings in your recipes, experimenting with combinations and dosages.

red wine

There is also a spicy aspect to the diet - red wine is encouraged, but moderate drinking is emphasized. 10 to 50 ml per day is enough to improve heart function, purify blood vessels, and maintain a good mood.

Benefits of the Mediterranean Diet

• Products on this diet are minimally processed and contain no additional refined sugars.This includes olive oil, vegetables and fruits, legumes, nuts, durum wheat whole grains and small amounts of animal products, which must be "organic" and not shelf-stable. Virtually no GMOs, artificial ingredients, preservatives, flavor enhancers and minimal sugar. For dessert, Mediterranean people use fruit or light homemade desserts using natural sweeteners such as honey.The animal component of the diet includes moderate amounts of cow, goat or sheep cheese and yogurt and plenty of locally caught fish. This is a source of omega-3 fatty acids and other healthy fats, the "right" cholesterol, which strengthens blood vessel walls.
• Improve cardiovascular systemHigh intakes of monounsaturated fats and omega-3 foods are associated with a significant reduction in all-cause mortality, especially from heart disease. Many studies have shown positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) found in olive oil, including a 30% reduction in the risk of death from cardiovascular disease and a 45% reduction in acute heart failure.The Warwick School of Medicine also found that people who regularly consumed extra virgin olive oil lowered their blood pressure faster than those who primarily consumed sunflower oil.Additionally, Mediterranean people have extremely low levels of "good" cholesterol, which is extremely rare because they habitually get a lot of healthy fats from their natural diet.

• Lose weight the healthy wayWith this diet, you can eat a variety of delicious foods without feeling hungry. Therefore, you can follow this diet for a long time without crashing, regulate your weight and reduce your fat intake in a simple and natural way. Whether you prefer to increase the carbohydrate content or emphasize high-quality protein products from animal and especially plant sources, there is room for variation in the Mediterranean diet. Regardless, this way of eating will help regulate weight gain, control blood sugar levels, improve mood, and maintain consistently high energy levels.


• cancer preventionResearchers from the Department of Surgery at the University of Genoa in Italy say that fruits, vegetables, olive oil and wine contain a balanced ratio of omega-6 and omega-3 essential fatty acids, high fiber content, antioxidants and polyphenols that may protect human health. DNA is protected from damage and cells mutate, reducing inflammatory processes and slowing tumor growth. Olive oil may also reduce the risk of colon and bowel cancer.
• Diabetes Treatment and PreventionThe Mediterranean diet controls excess insulin, the hormone that controls blood sugar, causing us to gain weight and maintain weight while dieting.There is good evidence that the Mediterranean diet can serve as an anti-inflammatory diet and help combat diseases associated with chronic inflammation, including metabolic syndrome.A diet low in sugar and high in fresh foods and fats is a natural part of a diabetic lifestyle.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, and plenty of greens and vegetables—are an excellent source of energy for a few hours without causing significant spikes in blood sugar levelsElevated and early hunger.

• Protect cognitive health and promote good moodHealthy fats like olive oil and nuts are known to help combat age-related cognitive decline. They counteract the harmful effects of toxicity, free radicals, a poor inflammatory diet, or food allergies that can lead to brain dysfunction. Cognitive impairment occurs when the brain does not receive enough dopamine, an important chemical needed for normal body movement, mood regulation, and mental function.Probiotic foods like yogurt and kefir promote healthy gastrointestinal function, which has also been linked to cognitive function.Therefore, a Mediterranean diet may be a natural treatment and prevention method for Parkinson's disease, Alzheimer's disease, and age-related dementia.
• Prolong lifeBack in 1988, a study in Lyon asked heart disease patients to follow either a Mediterranean diet rich in monounsaturated fat or a standard diet significantly reduced in saturated fat. Four years after the study began, follow-up results showed that compared with patients in the first group, patients in the first group were 70% less likely to develop heart disease and had a 45% lower risk of death from any cause. Diet standard group. Meanwhile, total cholesterol levels were not significantly different, proving that it is not directly related to heart disease. The results were so impressive and groundbreaking that the study was stopped early for ethical reasons so that all participants could continue to follow the Mediterranean diet for maximum health and longevity.




• Helps relieve stress and relaxChronic stress can significantly reduce quality of life and negatively impact 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 relieve stress and prevent inflammation. Plus, there’s more time to laugh, dance, relax, and pursue your hobbies.




• fight depressionA 2018 study published in the Journal of Molecular Psychiatry found that a Mediterranean diet may reduce the likelihood of depression. Inflammation is often thought to be the root cause of many illnesses and mental illnesses, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue and social withdrawal. In contrast, 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, can 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, then from now on you should have the following products on your table every day:

• Fresh fruits (apples, bananas, pears, citrus, figs, peaches, apricots, berries, melons, watermelons);
• Vegetables (mainly non-starchy vegetables such as tomatoes, eggplants, artichokes, various cabbages), green vegetables (especially leafy greens - spinach, lettuce);
• Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and their products - bread and pasta);
• Beans and legumes (lentils, chickpeas, beans, peas, peanuts);
• Root vegetables (yams - sweet potatoes, radishes, yams, parsnips, Jerusalem artichokes);
• 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) allow you to minimize the amount of salt in your diet;
• Vegetable fats (olive oil, pure avocado and their oils);
• About 2 liters of purified water per day, you can drink tea or coffee, but sugar-sweetened 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 will need:

• Fish and seafood (prefer wild fish over farmed fish), shrimp, oysters, clams, mussels, crabs - at least 4 times a week;
• Eggs - moderate amount, 2-4 times a week;
• Potatoes - appropriate amount;
• some sweets.

Each month you can eat:

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

What you should avoid in your diet:

• Refined sugar and its products (ice cream, candy, beverages, table sugar);
• highly processed grains (white bread, soft wheat pasta, polished grains);
• trans fats (margarine and products containing margarine);
• Refined oils (all types, including soybean, canola, cottonseed);
• Processed meat products (sausages, sausages, semi-finished products);
• Products that have been additionally processed or concentrated (labeled "low-fat, " "concentrated, " "refined").

This week's menu

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's this week's menu, adapted from our strip's food basket.on Monday

• Breakfast - yogurt, cereal and berries.
• Lunch - cabbage soup and roast meat.
• Dinner - Green salad with eggs, drizzled with olive oil and lemon juice.
• Snacks - fruit salad with seasonal fruits, a handful of nuts.

Tuesday

• Breakfast - Oatmeal, flax seeds, honey and banana chips.
• Lunch – Lasagna with vegetables.
• Dinner – Grilled eggplant with feta and cheese sandwich.
• Snacks – probiotic yogurt, grapes and popcorn.

Wednesday

• Breakfast – Berry pudding made with Greek yogurt and chia seeds.
• Lunch – Whole wheat sandwich with vegetables.
• Dinner: Grilled salmon with brown rice and vegetables.
• Snack – roasted pumpkin seeds, celery and peanut butter.

Thursday

• Breakfast - omelette with tomatoes, green peppers, onions, broccoli and feta cheese.
• Lunch – Spinach puree soup with sour cream, cream or Greek yogurt, oven baked potatoes.
• Dinner – Shrimp salad, drizzled with olive oil.
• Snacks – Assorted tropical fruits, carrots and hummus.

Friday

• Breakfast - Oatmeal, dried fruit and nuts.
• Lunch - vegetable soup and chicken soup.
• Dinner - fried or grilled fish.
• Snacks – kale or zucchini slices, olives.

Saturday

• Breakfast – Sweet potato casserole with spinach and cheese.
• Lunch – Mediterranean whole wheat pizza with cheese, vegetables and olives.
• Dinner - salmon with buckwheat, cabbage salad.
• Snacks - fruits, cheese and dried fruits.

Sunday

• Breakfast - Bifidobacterium yogurt with chopped fruit and nuts.
• Lunch - tuna salad, drizzled with olive oil.
• Dinner - Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, olive oil, a lean steak.
• Snacks - assorted nuts, fruit salad.

Disadvantages and dangers of dieting

The disadvantages of this food system are first of all the need to change your eating habits - giving up many processed and refined products in favor of high quality and often expensive products. And it's not yet known which factor is more important - high cost or previous eating habits.Additionally, this diet may not be suitable for people with individual intolerances and allergies to seafood. Given the high fiber content of daily menus, people with gastric and intestinal ulcers should choose their menus with caution. For pregnant women and other people for whom alcohol, even in small amounts, can be harmful, it's also worth avoiding red wine where your diet is allowed.

mediterranean diet for weight loss

Many people doubt whether such a diet can help lose weight? In fact, this mild diet does not produce immediate results and is therefore not suitable for correcting severe obesity. If the main goal of the diet is weight loss, then you definitely need to include physical activity. Not all diets associated with dietary restrictions will allow you to train adequately. Here's another delightful benefit - a Mediterranean diet can give you the power to exercise. This improves weight loss, creates a beautiful and toned body and improves health.Those who decide to use this method to lose weight may find the lack of a strict menu inconvenient. You have to calculate for yourself how many calories you need to not feel hungry while still losing weight, and independently relate your physical activity to the amount of food you consume. But most dieters still find this convenient because strict restrictions are more difficult to achieve.

generalize

The Mediterranean diet is not a diet in the usual sense of the word; rather, it is a specific nutritional system that a person can adhere to throughout their life. It's important to provide three nutritious meals and two snacks throughout the day so you don't have to go hungry. This is thanks to unique dietary habits - 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; moderate consumption of red wine - reducing the incidence of chronic diseases. , thereby achieving the purpose of longevity.