In the 50s of the last century, the news spread worldwide that Mediterranean people live longer and suffer less from diabetes, cardiovascular diseases and obesity.Scientists came to this conclusion after many years of research.The secret lies in a special diet called the "Mediterranean diet".
Characteristics 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.Mediterranean people eat quite a lot, rarely restrict 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 its "permissiveness" does not allow it to collapse during weight loss.
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, the metabolism is normalized.The Mediterranean diet quickly became popular, as such a nutritional system has minimal restrictions and is optimal for people leading a modern lifestyle.
The benefits of the Mediterranean diet
This style of eating has maximum benefits not only for weight loss, but also for health in general.This is proven not only by reviews, but also by numerous medical studies.
Mediterranean diet:
- reduces the risk of cardiovascular disease, diabetes, high blood pressure, Alzheimer's disease and cancer, especially colon and breast cancer;
- prevents the gain of extra kilos;
- rich in minerals, vitamins and antioxidants;
- improves quality and life expectancy;
- slows down the aging process;
- lowers cholesterol;
- has a beneficial effect on the skin.
Nutrition rules
The main condition is the lack of semi-finished products and so-called fast food (shawarma, hamburgers).The menu should primarily consist of fresh and natural products.Herbs, vegetables, olive oil and fish that cannot be put on the table.
The ratio of BJU in the Mediterranean diet is contrary to 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.It is recommended to choose carbohydrate-containing foods for breakfast, but dinner should be rich in protein and include a large amount of fresh or steamed vegetables.Bread can be eaten during the day, but it is best in the morning and only in moderation.
Meals should be shared: it is important to eat often (5-6 times) and in small portions.This will speed up your metabolism and your body will process the food into energy instead of storing it in reserves.
You should drink at least 6 glasses of water every day, preferably non-carbonated.Tea and coffee are allowed, but only without sugar.Consumption of dry red wine is allowed, up to two glasses per day.
What can you eat during the Mediterranean diet?
Fresh vegetables are the basis of the Mediterranean diet.They must be present in the diet every day.Nutritionists recommend adding eggplant, zucchini, bell peppers and tomatoes to your menu.Carrots and potatoes should be kept to a minimum as these root vegetables have a high glycemic index.Diabetics are advised to exclude them completely.
In the Mediterranean diet, the central place 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 is predominantly lamb.
The Mediterranean diet requires the obligatory inclusion of fish and seafood in the diet.It is advisable to eat it fresh.Both red and white fish species are allowed.They prefer trout, salmon, mackerel and herring.These fatty varieties are rich in omega-3.
The Mediterranean diet includes the consumption of dairy products, primarily cheese and yogurt.The former contain a lot of protein.Yogurts should only be 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.Olives are also allowed on the menu in various combinations and options – as a separate delicacy, as a decoration for salads, pastas and cold appetizers.
Olives and oil are rich in healthy unsaturated fats that protect against cardiovascular disease.They also contain antioxidants that help preserve youth and beauty.
Herbs and spices play a special role in Mediterranean cuisine.It is 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
In order to facilitate the preparation of the daily menu, nutritionists have compiled a pyramid of the Mediterranean eating style, based on which products can be easily selected 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.Olives can therefore be easily replaced with walnuts, sunflower and pumpkin seeds, and red fish with linseed or cheaper mackerel and herring.
Morning
It is recommended to eat carbohydrates in the morning, so porridge can be a good choice for breakfast, which can be supplemented with fruit, berries or honey, as well as pasta with sauce, steamed rice, omelette.Snacks are allowed between breakfast and lunch.Fruits or nuts are suitable for this.
Lunch
For lunch, you can easily afford soup - vegetables, fish or meat, pasta, salad.The latter should be flavored with butter or sour cream;it is advisable to exclude mayonnaise.
Dinner
The evening meal should consist of protein foods.For dinner, you can fry or cook fish, steam green beans or make chicken cutlets.A simpler option is cottage cheese and kefir.
The selection of products is quite varied, but you need to know when to stop, otherwise the Mediterranean diet will not work.So, the average calorie content of the daily diet should be about 1100 calories.If you don't want to count calories or prepare food, you can buy special meal kits developed based on the Mediterranean diet.