In the 50s of the last century, news spread around the world that Mediterranean people lived longer and were less likely to suffer from diabetes, cardiovascular disease and overweight.Scientists came to this conclusion after 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.Mediterranean people 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 his "permissiveness" did not allow him to deteriorate in the process of losing weight.
The Mediterranean diet is recognized by UNESCO as a human cultural heritage.
The specialty of the Mediterranean diet is a balanced combination of proteins, fats and carbohydrates (BJU).Thanks to this, the metabolism becomes normal.The Mediterranean diet is quickly gaining popularity, because such a nutritional system has minimal restrictions and is optimal for people living a modern lifestyle.
Benefits of the Mediterranean diet
This eating style brings maximum benefits not only for weight loss, but also for health in general.This has been proven not only by reviews, but also by many medical studies.
Mediterranean Diet:
- reduce the risk of cardiovascular disease, diabetes, hypertension, Alzheimer's disease and cancer, especially colon and breast cancer;
- prevents the addition of extra pounds;
- rich in minerals, vitamins and antioxidants;
- improve quality and life expectancy;
- delay the aging process;
- lower cholesterol levels;
- has a good effect on the skin.
Dietary rules
The main condition is no semi-finished products and so-called fast food (shawarma, hamburger).The menu should consist mainly of fresh and natural products.Among the things that must be on the table are herbs, 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% from protein - seafood, eggs, cheese, meat;
- 30% of fat - 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 carbohydrate foods, but dinner should be rich in protein and also include a large amount of fresh or boiled vegetables.Bread can be eaten during the day, but it is best in the morning and only in moderation.
Food 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 food into energy, instead of storing it in storage.
Every day you need to drink at least 6 glasses of water, preferably still.Tea and coffee are allowed, but only without sugar.Drinking dry red wine is allowed, 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 pepper, and tomatoes in the menu.The use of beets and potatoes should be minimized because these root vegetables have a high glycemic index.Diabetics are advised to exclude them altogether.
The main place in the Mediterranean diet is occupied by complex carbohydrates - pasta, bread, rice and other grains.It is recommended to soak the latter for a day before cooking.
Red meat is very rare in Mediterranean cuisine, and it is mostly lamb.
The Mediterranean diet requires the mandatory inclusion of fish and seafood in the diet.It is advisable to eat it fresh.Fish of both red and white varieties are allowed.Preference is given to trout, salmon, mackerel, and herring.This fatty variety is rich in omega-3.
The Mediterranean diet involves the inclusion of dairy products, especially cheese and yogurt.The first contains a lot of protein.Yogurt should be natural only, without coloring.
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 separate dish and as a decoration for salads, pasta and cold appetizers.
Olives and oils are rich in healthy polyunsaturated fats that protect against heart and vascular disease.It also contains antioxidants that help maintain youth and beauty.
Herbs and spices play a special role 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 diet, based on which you can easily choose products for a week or a month.To follow this healthy diet exactly, you need to live somewhere in the Mediterranean region.For this purpose, there is an adapted version of the Mediterranean diet, where 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 choice for breakfast is porridge, which can be added with fruits, berries or honey, as well as pasta with sauce, boiled rice, and omelettes.Snacks are allowed between breakfast and lunch.Fruits or nuts are perfect for this.
Have lunch
For lunch, you can safely buy soup - vegetables, fish or meat, pasta, salad.The latter must 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, boil green beans, or make chicken cutlets.Easier options are 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 calorie content of the daily diet should be approximately 1100 calories.If you don't want to count calories or prepare food, you can buy special food sets developed based on the Mediterranean diet.