In the 50s of the last century, news spread throughout the world that the inhabitants of the Mediterranean live longer and are less likely to suffer from diabetes, cardiovascular diseases and overweight.Scientists have come 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 an eating style and not a diet in the traditional sense of the term.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 collapse 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, the metabolism is normalized.The Mediterranean diet has 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 eating style provides maximum benefits not only for weight loss, but also for 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, particularly colon and breast cancer;
- prevents the increase 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.
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.Among the musts of the table there are aromatic 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% carbohydrates: fruit, vegetables, bread, pasta, cereals.
It is important not to violate the BZHU report.For breakfast it is recommended to choose foods rich in carbohydrates, but dinner should be rich in proteins and also include a large amount of fresh or stewed 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 often (5-6 times) and in small portions.This will speed up your metabolism and the body will turn food into energy, instead of storing it as a reserve.
Every day you need to drink at least 6 glasses of water, preferably natural.Tea and coffee are allowed, but only without sugar.It is allowed to drink dry red wine, no more than two glasses a 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 aubergines, courgettes, peppers and tomatoes in the menu.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 advisable to soak the latter for a day before cooking.
Red meat is very rare in Mediterranean cuisine and is mainly lamb.
The Mediterranean diet provides for the mandatory inclusion of fish and seafood in the diet.It is recommended to consume them fresh.It is permitted to fish for both red and white fish.Preference is given to trout, salmon, mackerel and herring.These fatty varieties are rich in omega-3s.
The Mediterranean diet includes the inclusion of dairy products, mainly cheeses and yogurt.The former contain a lot of proteins.Yogurts should be only natural, without dyes.
The lion's share of Mediterranean dishes is prepared with olive oil.It acts as the main source of fat in the diet.The menu also includes olives in different combinations and options: as a single dish 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 disease.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 wide.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 food style, according to 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 convenient analogues.So, olives can be safely replaced with nuts, sunflower and pumpkin seeds, and red fish with flaxseed or cheaper mackerel and herring.
Breakfast
In the morning it is recommended to eat carbohydrates, so a good option for breakfast will be porridge, which can be supplemented with fruits, berries or honey, as well as pasta with sauce, stewed rice and omelette.Snacks are allowed between breakfast and lunch.Fruits or nuts are suitable for this purpose.
Lunch
For lunch you can easily afford a 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.A simpler option is cottage cheese and kefir.
The choice of products is quite varied, but you have to know when to stop, otherwise the Mediterranean diet won't work.So, the average calorie content of the daily diet should be around 1100 calories.If you don't want to calculate calories or prepare meals, you can purchase special food sets developed based on the Mediterranean diet.