In the 50s of the last century, the news spread throughout the world that the inhabitants of the Mediterranean live longer and are less likely to suffer from diabetes, cardiovascular diseases and excess weight.Scientists came to this conclusion after many years of research.The secret is in a special diet, the so-called “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.The inhabitants of the Mediterranean eat a lot, rarely limiting 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 his “permissiveness” does not allow him 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 quickly gained popularity because this nutritional system has a minimum of restrictions and is optimal for people leading a modern lifestyle.
Benefits of the Mediterranean diet
This style of eating provides maximum benefits not only for weight loss, but also for general 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, 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;
- reduces cholesterol levels;
- has a beneficial effect on the skin.
Nutrition 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.Among the essentials on the table are herbs, vegetables, olive oil and fish.
The proportion of BJU in the Mediterranean diet goes against many popular diets.So, the daily menu should consist of:
- 10% protein: seafood, eggs, cheeses, meats;
- 30% fat: fish, olive oil;
- 60% carbohydrates: fruits, vegetables, bread, pasta, cereals.
It is important not to violate the BZHU relationship.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 stewed 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 frequently (5-6 times) and in small portions.This will speed up your metabolism and the body will process food into energy, rather than storing it in reserve.
Every day you need to 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 per day.
What can you eat in the Mediterranean diet?
The basis of the Mediterranean diet is fresh vegetables.They must be present in the diet every day.Nutritionists recommend including eggplants, zucchini, bell peppers and tomatoes in the menu.The consumption of beets and potatoes should be minimized, since these tubers 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 recommended to soak the latter for a day before cooking it.
Red meat is very uncommon in Mediterranean cuisine and is predominantly lamb.
The Mediterranean diet requires the mandatory inclusion of fish and seafood in the diet.It is advisable to consume them fresh.Both red and white varieties of fish are allowed.Preference is given to trout, salmon, mackerel and herring.These fatty varieties are rich in omega-3.
The Mediterranean diet involves the inclusion of dairy products, mainly cheeses and yogurts.The former contain a lot of protein.Yogurts must be only natural, without coloring.
Most Mediterranean dishes are prepared with olive oil.It acts as the main source of fat in the diet.The menu also offers olives in different combinations and options, as a stand-alone gift and as a decoration for salads, pastas and cold appetizers.
Olives and oil are rich in healthy unsaturated fats that protect against heart and vascular diseases.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 each day, nutritionists have created a pyramid of the Mediterranean style of eating, from 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.To do this, there are adapted versions of the Mediterranean diet, in which some products are replaced by more affordable analogues.Therefore, 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 complemented with fruits, berries or honey, as well as pasta with sauce, stewed rice and omelet.Snacks are allowed between breakfast and lunch.Fruits or nuts are suitable for this.
Lunch
For lunch, you can afford soup: vegetables, fish or meat, pasta and salad.The latter should be seasoned with butter or sour cream;it is advisable to exclude mayonnaise.
dinner
Dinner 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 will not work.Therefore, the average calorie content of the daily diet should be approximately 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.