In the 1950s, the news spread around the world that Mediterranean people live longer and are less likely to suffer from diabetes, cardiovascular disease 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".
Characteristics of the Mediterranean diet
The term "Mediterranean diet" refers to a style of eating and not a diet in the traditional sense of the word.Mediterranean people eat a lot, rarely restrict themselves to fats and carbohydrates, and drink wine almost every day.At the same time, experts consider the Mediterranean diet as the "gold standard of nutrition".Unlike most methods, the Mediterranean weight loss system has no medical contraindications.And its "permissibility" does not allow it to spoil in the process of losing weight.
The Mediterranean diet is recognized by UNESCO as a cultural heritage of humanity.
The specialty 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 gained popularity, because such a food system has a minimum of restrictions and is optimal for people leading a modern lifestyle.
The benefits of the Mediterranean diet
This style of eating brings 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 developing cardiovascular diseases, diabetes, hypertension, Alzheimer's disease and cancer, especially colon and breast cancer;
- prevents excess weight gain;
- rich in minerals, vitamins and antioxidants;
- improves quality and longevity;
- slows down the aging process;
- lowers the cholesterol level;
- 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, hamburger).The menu should consist mainly of fresh and natural products.Among the essentials on the table are herbs, vegetables, olive oil and fish.
BJU's report on 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 foods with carbohydrates, but dinner should be rich in protein and also include a large amount of fresh or boiled 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 the food into energy, instead of storing it in reserve.
Every day you should drink at least 6 glasses of water, preferably still.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 eggplant, 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.The latter is recommended to soak for a day before cooking.
Red meat is very rare in Mediterranean cuisine and is mainly lamb.
The Mediterranean diet requires the mandatory inclusion of fish and seafood in the diet.It is recommended to consume them fresh.Fish of both red and white varieties are allowed.Preference is given to trout, salmon, mackerel and herring.These fatty varieties are rich in omega-3.
The Mediterranean diet includes the inclusion of dairy products, mainly cheeses and yogurt.The former contain a lot of protein.Yogurt should be only natural, without dyes.
Most 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 treat on its own and as a decoration for salads, pasta and cold appetizers.
Olives and oil are rich in healthy monounsaturated fats that protect against heart and blood vessel disease.They also contain antioxidants that help preserve youth and beauty.
Herbs and spices play a special role in Mediterranean cuisine.They are added to almost any 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 style of nutrition, based on which you can easily choose products for a week or even a month.To follow this healthy diet exactly, you must 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 fruit, berries or honey, as well as pasta with sauce, boiled rice and omelette.Snacks are allowed between breakfast and lunch.Fruits or nuts are suitable for this.
lunches
For lunch, you can safely afford soup - vegetables, fish or meat, pasta, salad.The latter should be topped 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, boil green beans or make chicken cutlets.An easier option is cottage cheese and kefir.
The choice of products is quite diverse, 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 count calories or prepare meals, you can buy special food groups developed based on the Mediterranean diet.