Diet for a long life
The term "Mediterranean diet" was first introduced to the world thanks to the American nutritionists Ansel and Margaret Keys, who ate according to the principles of the Mediterranean diet since the 1940s and lived no less than 97 and 100 years each. It is the only diet in the world that received UNESCO Intangible Cultural Heritage status in 2013. Today, the Mediterranean diet is especially popular among celebrities Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.
There is only one drawback - this approach to healthy eating should be followed throughout your life, but nevertheless, since the mid-1990s, the diet has more and more fans.
Why "Mediterranean"? Studies have shown that attractive figures, longevity and good health of residents of Greece, northeastern Spain, Italy, Portugal, southern France and other countries in the Mediterranean region directly depend on their approach to healthy eating.
Basic principles of the diet
The content of carbohydrates, proteins and fats in the diet is 60%, 10% and 30% respectively. But the main secret is that fats and carbohydrates in the diet for weight loss must be correct. Namely durum wheat pasta, legumes and many kinds of whole grain bread. Also olive oil, avocado, fatty fish. Add to this a salad with fresh vegetables and herbs - and a healthy lunch is on the table.
At the same time, there are no strict restrictions or methods, because the main principle of the system is that the products are divided into:
- included in the daily diet;
- taken 1-4 times a week;
- allowed no more than 1-2 times a month.
Green
Each country has its own preferences for greens, but there is a lot of it on the tables.
Thus, the Greeks use lettuce leaves as "green pita bread" and wrap vegetables, meat and grains in them. Horta is a popular snack – a mixture of herbs with butter or lightly fried.
The love of spinach comes from France; its neutral taste allows you to use greens both as a main course and as all kinds of fillings in culinary delights.
And the Italians love broccoli, and the healthiest part of it is the leaves, which they eat raw, balancing the spicy taste with tomatoes and cheese, and fried, seasoned with balsamic.
Dairy
Dairy products are always popular in Mediterranean countries. When used properly, animal milk is a source of calcium, vitamin D, protein and amino acids. And if France is a fan of mature and aged cheeses, Greece is a real lover of yogurt. There they are served with salads, meat, bread products and as independent dishes, with or without fruit and herbs.
In the first ranks of benefits among cheeses we find:
- Diet goat cheese, which is low in calories, but high in B vitamins and microelements, and easily digestible proteins.
- Feta made from sheep's or goat's milk helps control blood pressure, calms the nervous system and strengthens bones.
- Spicy Parmesan is a leader in the content of proteins, vitamins and amino acids.
- Silky provolone is also enriched with enzymes that are beneficial to humans, giving it an unusual taste.
Vegetables
The many different salads on the menu are quite expected in Mediterranean countries. Nutritionists have always emphasized the need for an abundance of vegetables in the daily diet. This will help improve digestion and heart function. Fresh vegetables with minimal processing, olive oil, the piquancy of the herbs. . . And on your table there is a source of vitamins, organic acids, carbohydrates, proteins and fats - everything the body needs. Add a few slices of feta - this is what an authentic Greek salad looks like, the hallmark of Mediterranean cuisine.
Meat and fish
If we analyze the relationship between meat and fish dishes, seafood still dominates despite delicacies such as Parma ham from Italy or jamon from Spain. Red meat is rarely found on the menu, because it is from fish and shellfish that you can get the maximum amount of saturated fatty acids, vitamins and microelements.
Fats
An important feature of the Mediterranean diet is the reduction of saturated animal fat in favor of healthier vegetable oils and unsaturated fats. Vegetable oils are olive oil, nuts, seeds. Unsaturated fats predominate in fatty fish with the highest content of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and microelements in the body, and the bonus will be elastic skin and shiny hair.
Olive oil
Olive oil occupies a special place in the Mediterranean diet menu. A few tablespoons of oil daily is a must in this unique approach to healthy eating. Don't be alarmed – some nutritionists recommend eating 60 grams daily for breakfast. soaked bread 40 gr olive oil. This is not surprising because the fats in olive oil are similar to the fats in breast milk, so it is recommended to start introducing vegetable oils in complementary foods with it. For an adult gourmet, olive oil improves bone mineralization, improves digestion and stabilizes blood pressure. Olive oil contains oleic acid (up to 70 percent by volume). It belongs to the unsaturated Omega-9 fatty acids and acts as a powerful natural antioxidant. As a result, the metabolism is improved and the aging process is slowed down. Olive oil also contains a lot of vitamins E and K, which help improve immunity and regulate the body's energy processes.
You should also understand that not all olive oil is made according to the rules. Many unscrupulous manufacturers flood the market with counterfeit, low-quality products. These oils can be extracted and processed improperly, destroying delicate nutrients, and some fatty acids can even become rancid or toxic. Therefore, you should only choose high-quality oil with markings on the label
Spices, seasonings, aromatic oils
Mediterranean cuisine is particularly rich in aromatic oils with added herbs and spices. You can easily make them at home yourself - oil infused with garlic will harmoniously decorate pasta and sauces, mint oil will emphasize the freshness of salads, and lemon oil will add sophistication to fish dishes. At the same time, salt consumption is significantly reduced, which also explains the healing effect on the cardiovascular system in particular and the whole body as a whole. Feel free to use spices and seasonings in your recipes, experiment with combinations and dosage.
Red wine
There is also a piquant feature to the diet - red wine is encouraged, although moderate alcohol consumption is encouraged. From 10 to 50 ml per day is enough to improve heart function, clean blood vessels and just have a good mood.
Benefits of the Mediterranean Diet
Products for this diet are minimally processed and without additional refined sugar. This includes olive oil, vegetables and fruits, legumes, nuts, durum whole grains and small portions of animal products, which are necessarily "organic" and not shelf-stable. There are virtually no GMOs, artificial ingredients, preservatives, flavor enhancers and very little sugar. For desserts, Mediterranean people use fruit or light homemade desserts using natural sweeteners such as honey.
The animal component of the diet is represented by moderate consumption of cow's, goat's or sheep's cheese and yoghurt and a lot of locally caught fish. This is a source of omega-3 fatty acids and other healthy fats, "correct" cholesterol, which strengthens the walls of blood vessels.
Improvement of the cardiovascular system High intakes of monounsaturated fats and omega-3 foods are associated with significant reductions in all-cause mortality, especially from heart disease. Many studies have shown the positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil, including a 30 percent reduction in the risk of dying from cardiovascular disease, as well as a 45 percent reduction in acute heart failure.
Warwick Medical School also found that people who regularly consumed extra virgin olive oil experienced higher blood pressure reductions than people who predominantly consumed sunflower oil.
In addition, it is extremely rare for Mediterranean people to have low levels of "good" cholesterol because they usually get a lot of healthy fats from their natural diet.
Weight loss the healthy way On this diet you can eat a very varied and tasty food without feeling hungry. Therefore, you can follow this diet for a long time without breakdowns, regulate your weight and reduce your fat intake in an easy and natural way. There is room for variation in the Mediterranean diet, whether you prefer to increase the amount of carbohydrates or emphasize high-quality protein products from animal and especially vegetable sources. In any case, this style of eating will help regulate weight gain, control blood sugar levels, improve mood and consistently high energy levels.
Prevention of cancer According to researchers from the Department of Surgery at the University of Genoa in Italy, a balanced ratio of omega-6 to omega-3 essential fatty acids, high fiber, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine protects. DNA from damage and stops cell mutation, reduces inflammatory processes and delays tumor growth. Olive oil also reduces the risk of colon and bowel cancer.
Treatment and prevention of diabetes The Mediterranean diet controls excess insulin, the hormone that controls blood sugar, makes us gain weight, and maintains our weight even if we diet.
There is ample evidence that the Mediterranean diet can serve as an anti-inflammatory diet that can help fight diseases associated with chronic inflammation, including metabolic syndrome.
A diet low in sugar and high in fresh foods and fats is part of a natural lifestyle for diabetics.
A Mediterranean eating style helps prevent blood sugar spikes and troughs. Carbohydrates - in the form of wholemeal bread or durum wheat pasta, often combined with olive oil or cheeses, lots of greens and vegetables - are an excellent source of energy for several hours without significant increases in sugar levels and an early feeling of hunger.
Protecting cognitive health and promoting good mood Healthy fats like olive oil and nuts are known to help fight age-related cognitive decline. They can counteract the harmful effects of toxicity, free radicals, poor inflammatory diets or food allergies that can contribute to brain dysfunction. Cognitive impairments can occur when the brain does not receive enough dopamine, an important chemical needed for proper body movement, mood regulation and mental function.
Probiotic foods such as yogurt and kefir promote healthy gastrointestinal function, which has also been linked to cognitive function.
Thus, the Mediterranean eating style can be a natural treatment and prevention of Parkinson's disease, Alzheimer's disease and age-related dementia.
Promotes longevity Back in 1988, a study in Lyon asked heart attack patients to follow a Mediterranean diet high in monounsaturated fat or a standard diet with a significant reduction in saturated fat. Four years after the start of the study, the results of a follow-up study showed that patients in the first group were 70% less likely to suffer from heart disease and also had a 45% lower risk of death from any cause than in the standard diet group. At the same time, there was no big difference in the level of total cholesterol, which proved the absence of its direct connection with heart diseases. The results were so impressive and groundbreaking that the study was stopped early for ethical reasons so that all participants could continue to follow a Mediterranean diet for maximum health and longevity.
Helps relieve stress and relax Chronic stress significantly reduces quality of life and negatively affects weight and general health. The Mediterranean diet encourages you to spend more time in nature and get a good night's sleep. This is a great way to relieve stress and therefore prevent inflammation. And also - there is more time to laugh, dance, relax and pursue hobbies.
Fights depression A study published in the journal Molecular Psychiatry in 2018 found that eating a Mediterranean diet reduced the likelihood of depression. Inflammation is often cited as a root cause of many disorders and psychiatric conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue, and social withdrawal. A diet high in nutrients, on the contrary, helps to protect the brain against organic and functional changes. Other changes in diet and lifestyle, such as getting enough sleep, paying attention to what you eat, choosing your menu in advance and limiting stress lead to stable mental health.
What is possible and how often
If you decide to try this popular and in many ways unique food system, then from now on you should have the following products on your table every day:
- Fresh fruits (apples, bananas, pears, citrus fruits, figs, peaches, apricots, berries, melons, watermelons);
- Vegetables (primarily non-starchy, such as tomatoes, eggplants, artichokes, all kinds of cabbage), greens (especially leafy - spinach, lettuce);
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and products made from them - bread and pasta);
- legumes and beans (lentils, chickpeas, beans, peas, peanuts);
- Root vegetables (yams - sweet potatoes, turnips, yams, parsnips, Jerusalem artichokes);
- Nuts and seeds (walnuts, almonds, hazelnuts - hazelnuts, macadamia nuts, cashews, sesame seeds, sunflower seeds, pumpkin seeds);
- Spices and herbs (garlic, nutmeg, cinnamon, pepper, basil, mint, rosemary, sage) will allow you to minimize the amount of salt in your diet;
- Vegetable fat (olive oil, pure avocado and oil from it);
- Clean water approx. 2 liters per day, tea or coffee is allowed, but sweetened drinks and fruit juices should be avoided;
- Dairy products - cheeses, yogurt or kefir - in moderation;
- Red wine in moderation (but this is completely optional).
Each week you need:
- Fish and shellfish (give preference to wild varieties of fish over artificially cultivated ones), shrimps, oysters, mussels, clams, crabs - at least 4 times a week;
- Eggs - in moderate amounts, 2-4 times a week;
- Potatoes - in moderate amounts;
- A little candy.
Each month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork fillet).
You should avoid in your diet:
- Refined sugar and products containing it (ice cream, sweets, drinks, table sugar);
- Highly processed grains (white bread, soft wheat pasta, polished grains);
- Trans fatty acids (margarines and products containing them);
- Refined oils (all types, including soybean, rapeseed, cottonseed);
- Processed meat products (sausages, sausages, semi-finished products);
- Products with further processing or enrichment (labeled as "low-fat", "enriched", "refined").
Menu for the week
A huge advantage, but also a disadvantage of the Mediterranean nutrition system, is the absence of strict rules and a clear nutrition plan. To help you get a grip, here is the weekly menu adapted to the food basket on our strip.
Monday
- Breakfast – yogurt with cereals and berries.
- Lunch – cabbage soup and fried meat.
- Dinner – vegetable salad with eggs, dressed with olive oil and lemon juice.
- Snacks – fruit salad of seasonal fruits, a handful of nuts.
Tuesday
- Breakfast - oatmeal with linseed, honey and banana slices.
- Lunch – lasagna with vegetables.
- Dinner – baked aubergine with feta cheese and a cheese sandwich.
- Snacks – probiotic yoghurt, grapes and popped popcorn.
Wednesday
- Breakfast – berry pudding made with Greek yogurt and chia seeds.
- Lunch – whole grain sandwich with vegetables.
- Dinner: Grilled salmon served with brown rice and vegetables.
- Snacks – roasted pumpkin seeds, celery with peanut butter.
Thursday
- Breakfast - omelette with tomatoes, peppers, onions, broccoli and feta cheese.
- Lunch – pureed spinach soup with sour cream, cream or Greek yoghurt, potatoes baked in the oven.
- Dinner – prawn salad, dressed with olive oil.
- Snacks – various tropical fruits, carrots with hummus.
Friday
- Breakfast – oatmeal with dried fruit and nuts.
- Lunch – vegetable soup with chicken broth.
- Dinner – fried or baked fish.
- Snacks – kale or zucchini chips, olives.
Saturday
- Breakfast – Sweet potato casserole with spinach and cheese.
- Lunch – Mediterranean whole wheat pizza with cheese, vegetables and olives.
- Dinner – salmon with buckwheat, cabbage salad.
- Snacks - fruits, cottage cheese with dried fruits.
Sunday
- Breakfast - yogurt with bifidobacteria with chopped fruit and nuts.
- Lunch – tuna salad dressed with olive oil.
- Dinner – Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, dressed with olive oil, a piece of lean steak.
- Snacks – various nuts, fruit salad.
Disadvantages and harms of diet
The disadvantage of this food system is first of all the need to change your eating habits - to give up many processed and refined products in favor of high-quality and often expensive products. Moreover, it is not yet known which factor will be more significant - high costs or the habit of the previous diet.
In addition, this diet may not be suitable for people with individual intolerance and allergies to fish and shellfish. People with peptic ulcers and peptic ulcers should approach the menu selection with caution, given the high fiber content of the daily menu. It is also worth avoiding diet allowed red wine for pregnant women and others for whom alcohol, even in small quantities, can be harmful.
Weight loss on the Mediterranean diet
Many people doubt whether it is possible to lose weight on such a diet? This gentle diet does not actually give immediate results, so it is not suitable for correcting severe obesity. If the main goal of the diet is weight loss, then you definitely need to include physical activity. Not every diet associated with dietary restrictions allows you to fully exercise. And there's a pleasant bonus here – it's the Mediterranean diet that gives you the strength to train. This improves weight loss results, creates a beautiful and fit figure and improves health.
Those who have decided to lose weight using this method may find the lack of a strict menu inconvenient. You will have to calculate yourself how many calories you need in order not to feel hungry, but at the same time lose weight and independently correlate physical activity and the amount of food consumed. But still, most dieters find this convenient because strict restrictions are harder to achieve.
Summary
The Mediterranean diet is not a diet in the usual sense, rather it is a specific nutritional system that a person can adhere to throughout his life. It is important to provide three nutritious meals and two snacks during the day so that you do not have to go hungry. It is thanks to the unique diet - high consumption of olive oil, fruits, nuts, vegetables and grains; moderate consumption of fish and poultry; low consumption of dairy products, red meat and sweets; and red wine in moderate amounts – reduce the number of chronic diseases on the way to longevity.