In the 50s of the last century, the news that the inhabitants of the Mediterranean lived longer, suffered less from diabetes, cardiovascular diseases and excess weight spread throughout the world.Scientists came to this conclusion after many years of research.The secret is in a special diet called "Mediterranean diet".
Characteristics of the Mediterranean diet
The term "Mediterranean diet" refers to a way of eating rather than a diet in the traditional sense of the word.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 "the gold standard of nutrition."Unlike most methods, the Mediterranean weight loss system has no medical contraindications.And its "allowing" does not allow it to break down 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, metabolism is normalized.The Mediterranean diet quickly gained popularity because such a nutritional system has minimal restrictions and is optimal for people living a modern lifestyle.
The benefits of the Mediterranean diet
This way of eating brings maximum benefits not only for weight loss, but 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 gaining extra pounds;
- rich in minerals, vitamins and antioxidants;
- improves quality and life;
- slows down the aging process;
- lowers cholesterol levels;
- has a beneficial effect on the skin.
Nutritional rules
The main condition is no semi-finished products and so-called fast food (shawarma, hamburgers).The menu should consist mainly of fresh and natural products.Among the must-haves on the table are greens, vegetables, olive oil and fish.
The ratio of BJU in the Mediterranean diet is contrary to many popular diets.So, the daily menu should consist of:
- 10% of proteins - seafood, eggs, cheeses, meat;
- 30% of 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 foods for breakfast, but dinner should be rich in protein, as well as plenty of fresh or cooked vegetables.Bread can be consumed during the day, but it is best in the morning and only in medium size.
Meals should be divided: it is important to eat often (5-6 times) and in small portions.This will speed up the metabolism and the body will convert food into energy rather than store it.
You should drink at least 6 glasses of water every day, preferably still.Tea and coffee are allowed, but without sugar.It is allowed to drink dry red wine, 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 in the diet every day.Nutritionists recommend including eggplant, pumpkin, bell pepper and tomatoes in the menu.The consumption of beets and potatoes should be minimized, because these root vegetables have a high glycemic index.Diabetic patients are advised to completely exclude them.
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 eating.
Red meat is very rare in Mediterranean cuisine and is mainly lamb.
The Mediterranean diet requires mandatory inclusion of fish and seafood in the diet.It is recommended to consume them fresh.Both red and white fish are allowed.Trout, salmon, mackerel and herring are preferred.These fatty types are rich in omega-3.
The Mediterranean diet involves the inclusion of dairy products, mainly cheese and yogurt.The first contains a lot of protein.Yogurts should be only natural, dye-free.
The lion's share of Mediterranean cuisine is prepared with olive oil.It acts as the main source of fat in the diet.The menu also allows for olives in various combinations and options - as a separate dish and as a garnish 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 preserve youth and beauty.
Herbs and spices have a special place in Mediterranean cuisine.They are added to almost every meal.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 food style, based on which you can easily choose products for a week or even a month.To fully follow this healthy diet, you need to live somewhere in the Mediterranean region.For this purpose, there are adapted versions of the Mediterranean diet, where some products are replaced by more affordable analogues.Thus, olives can be safely replaced with walnuts, sunflower and pumpkin seeds, and red fish with linseed or cheaper mackerel and herring.
Breakfast
It is recommended to eat carbohydrates in the morning, so a good choice for breakfast would be fruit, berries or honey, as well as porridge that can be added to pasta with sauce, cooked rice and omelet.Snacks are allowed between breakfast and lunch.Fruit or nuts are suitable for this.
Lunch
You can safely pay for soup for lunch - vegetables, fish or meat, pasta, 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 cook or boil fish, cook green beans or prepare poultry 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.Thus, the average caloric content of the daily diet should be about 1100 calories.If you don't want to count calories or prepare meals, you can buy special meal kits based on the Mediterranean diet.