In the 1950s, news spread around the world that Mediterranean residents lived longer and were less likely to develop diabetes, cardiovascular disease and be overweight.Scientists came to this conclusion after years of research.The secret lies in a special diet known as the "Mediterranean diet."
Characteristics of the Mediterranean diet
The term "Mediterranean Diet" refers to a way of eating, not a diet in the traditional sense.The inhabitants of the Mediterranean region eat a lot, rarely restrict their intake of fats and carbohydrates, and drink wine almost every day.Meanwhile, experts consider the Mediterranean diet the "gold standard of nutrition."Unlike most methods, the Mediterranean Weight Loss System has no medical contraindications.And her "tolerance" did not make her collapse during the weight loss process.
The Mediterranean diet is recognized as a cultural heritage of humanity by UNESCO.
The Mediterranean diet is characterized by a balanced combination of protein, fat and carbohydrates (BJU).As a result, metabolism is normalized.The Mediterranean diet quickly became popular because this nutritional system is the least restrictive and best suited for people with modern lifestyles.
Benefits of the Mediterranean Diet
This way of eating not only has the greatest benefits for weight loss, but also for overall health.This is proven not only by reviews but by numerous medical studies.
Mediterranean diet:
- Reduces the risk of cardiovascular disease, diabetes, hypertension, Alzheimer's disease, and cancer, especially colon and breast cancer;
- Prevent weight gain;
- Rich in minerals, vitamins and antioxidants;
- Improve quality and life expectancy;
- Slow down the aging process;
- Lower cholesterol levels;
- Has beneficial effects on the skin.
nutritional rules
The main condition is that there are no semi-finished products and so-called fast food (shawarma, hamburgers).The menu should consist mainly of fresh and natural products.Table staples include herbs, vegetables, olive oil and fish.
The proportion of BJUs in the Mediterranean diet is opposite to that of many popular diets.Therefore, the daily menu should include:
- 10% from protein – seafood, eggs, cheese, meat;
- 30% comes from fat - fish, olive oil;
- 60% comes from carbohydrates – fruits, vegetables, breads, pastas, cereals.
It is important not to violate the BZHU ratio.It is recommended to choose carbohydrate foods for breakfast, but dinner should be rich in protein and should also include plenty of fresh or stewed vegetables.Bread can be eaten during the day, but it is best to eat it in the morning and in moderation.
Meals should be divided: it is important to eat frequently (5-6 times) and in small amounts.This speeds up your metabolism and your body converts food into energy instead of storing it.
You need to drink at least 6 glasses of water every day, preferably still water.Tea and coffee are allowed, but no sugar is allowed.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 your daily diet.Nutritionists recommend including eggplant, zucchini, green peppers and tomatoes in the menu.Beets and potatoes should be minimized as these root vegetables have a higher glycemic index.Diabetics are advised to exclude them completely.
At the heart of the Mediterranean diet are complex carbohydrates – pasta, bread, rice and other grains.It is recommended to soak the latter for a day before cooking.
Red meat is rare in Mediterranean cuisine, mainly lamb.
The Mediterranean diet requires the mandatory inclusion of fish and seafood in the diet.Recommended to eat fresh.Red and white species of fish are allowed.Preference is given to trout, salmon, mackerel and herring.These fatty varieties are rich in omega-3s.
The Mediterranean diet includes dairy products, mainly cheese and yogurt.The former contains a lot of protein.Yogurt should be all-natural and dye-free.
Most Mediterranean dishes are prepared with olive oil.It is the main source of fat in the diet.The menu also allows for different combinations and options of olives – both as a standalone treat and as a garnish for salads, pastas and cold appetizers.
Olives and oils are rich in healthy unsaturated fats, which may protect against heart and blood vessel disease.They also contain antioxidants that help maintain youthfulness 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 pretty huge.In some cases, spices can be substituted for salt.
Sample menus for breakfast, lunch and dinner
To make it easier to create a daily menu, nutritionists have compiled a pyramid of the Mediterranean diet style, according to which you can easily choose products for a week or even a month.To follow this healthy diet accurately, you need to live somewhere in the Mediterranean region.For this purpose, adapted versions of the Mediterranean diet appeared, some of whose products were replaced by more affordable analogues.Therefore, olives can be safely substituted with walnuts, sunflower and pumpkin seeds, and red fish with flax seeds or the cheaper mackerel and herring.
breakfast
It is recommended to eat carbohydrates in the morning, so a good choice for breakfast is porridge, which can be supplemented with fruits, berries or honey, as well as sauce pasta, stewed rice, and omelets.Snacks are allowed between breakfast and lunch.Fruit or nuts are suitable for this.
Lunch
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 recommended to exclude mayonnaise.
dinner
Dinner should include protein food.For dinner, you can grill or boil fish, stew green beans, or make poultry cutlets.An easier option is cottage cheese and kefir.
The selection of products is diverse, but you need to know when to stop, otherwise the Mediterranean diet will not work.Therefore, the average daily caloric content of the diet should be approximately 1100 calories.If you don't want to count calories or prepare meals, you can purchase special food kits developed based on the Mediterranean diet.