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. It is the only diet in the world that received the status of intangible cultural heritage of UNESCO in 2013. Today, the Mediterranean diet is particularly popular among celebrities such as Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.
There is only one drawback - this approach to a healthy diet should be followed throughout life, but, nevertheless, since the mid-1990s, the diet has gained more and more fans.
Why "Mediterranean"? Research has shown that the attractive figures, longevity and good health of the inhabitants of Greece, northeastern Spain, Italy, Portugal, the south of France and other countries of the Mediterranean region directly depend on their access to a healthy diet.
Basic principles of nutrition
The content of carbohydrates, proteins and fats in the diet is 60%, 10% and 30%. But the main secret is that the fats and carbohydrates in the diet for weight loss must be correct. Namely, durum wheat pasta, legumes and many types of whole grain bread. Also olive oil, avocado, fatty fish. Add to that a salad of 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 to divide products into:
- included in the daily diet;
- consumed 1-4 times a week;
- allowed no more than 1-2 times a month.
Greenery
Each country has its own preferences for greenery, but there is plenty of it on the tables.
So the Greeks use lettuce leaves as "green pita bread", wrapping vegetables, meat and grains in them. Horta is a popular snack - a mixture of herbs with butter or lightly fried.
The love for 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 delicacies.
Italians also love broccoli, and the healthiest part is the leaves, which are eaten raw, balancing the spicy taste with tomatoes and cheese, and fried, seasoned with balsamic vinegar.
Milk products
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 lover of mature and aged cheeses, then Greece is a true 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 rows of advantages among cheeses we find:
- Diet goat cheese, which is low in calories, but rich in B vitamins and microelements, as well as 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 cheese is the leader in the content of proteins, vitamins and amino acids.
- Silky provolone is additionally enriched with enzymes that are useful for humans, giving it an unusual taste.
Vegetables
The variety of salads on the menu is quite expected in Mediterranean countries. Nutritionists have always stressed the need for plenty of vegetables in the daily diet. This will help improve digestion and heart function. Fresh vegetables with minimal processing, olive oil, spiciness of herbs. . . And on your table 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, a trademark of Mediterranean cuisine.
Meat and fish
If we analyze the ratio of meat and fish dishes, then, despite such delicacies as Parma ham from Italy or jamon from Spain, fish and seafood still dominate. Red meat is rarely found on the menu, because it is from seafood that you can get the maximum amount of saturated fatty acids, vitamins and microelements.
Fats
An important characteristic of the Mediterranean diet is the reduction of saturated animal fats 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 menu of the Mediterranean diet. A few tablespoons of oil a day is a must in this unique approach to healthy eating. Do not be afraid - some nutritionists recommend eating 60 grams per day for breakfast. soaked bread 40 gr. olive oil. This is not surprising, because the fats in olive oil are similar to the fats in mother's milk, so it is recommended to start introducing vegetable oils to complementary foods with it. For adult gourmets, olive oil improves bone mineralization, improves digestion and stabilizes blood pressure. Olive oil contains oleic acid (up to 70% by volume). It belongs to Omega-9 unsaturated fatty acids and acts as a powerful natural antioxidant. As a result, the metabolism improves and the aging process slows down. Olive oil also contains a lot of vitamins E and K, which help improve immunity and regulate energy processes in the body.
You should also understand that not all olive oil is made according to the rules. Many unscrupulous manufacturers flood the market with low-quality and counterfeit products. These oils can be extracted and processed improperly, which destroys sensitive nutrients, and some fatty acids can even become rancid or toxic. Therefore, you should choose only high-quality oil, with markings on the label
Spices, spices, aromatic oils
Mediterranean cuisine is especially enriched with aromatic oils infused with herbs and spices. You can easily make them yourself at home - garlic-infused oil 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 was significantly reduced, which explains the healing effect on the cardiovascular system in particular, but also on the whole organism as a whole. Feel free to use spices and seasonings in your recipes, experiment with combinations and dosages.
red wine
There is also a spicy feature of the diet - red wine is encouraged, but moderate alcohol consumption is emphasized. From 10 to 50 ml per day is enough to improve heart function, clean blood vessels and just feel good.
The benefits of the Mediterranean diet
Products for this diet are minimally processed and without additional refined sugar. These include olive oil, vegetables and fruits, legumes, nuts, durum whole grains and small portions of animal products, which are necessarily "organic" and not shelf stable. Almost no GMOs, artificial ingredients, preservatives, flavor enhancers and very little sugar. For desserts, Mediterraneans use fruit or light homemade desserts using natural sweeteners such as honey.
The animal component of the diet is represented by the moderate consumption of cow's, goat's or sheep's cheese and yogurt and plenty 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 A high intake of monounsaturated fats and omega-3 foods is associated with a significant reduction 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 death 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 had a greater reduction in blood pressure than people who consumed mostly sunflower oil.
In addition, it is extremely rare for people in the Mediterranean to have low levels of "good" cholesterol because they usually get a lot of healthy fats from their natural diet.
Losing weight in a healthy way On this diet, you can eat very varied and tasty food without feeling hungry. Therefore, you can follow this diet for a long time without failure, regulating your weight and reducing fat intake in a simple 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 plant sources. Either way, this style of eating will help regulate weight gain, control blood sugar levels, improve mood and consistently high energy levels.
Cancer prevention According to researchers from the Department of Surgery at the University of Genoa in Italy, a balanced ratio of omega-6 and omega-3 essential fatty acids, high in fiber, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine, protects DNA from damage andstops 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, causes us to gain weight, and maintains our weight even while dieting.
There is ample evidence to suggest 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 food and fat is part of the natural lifestyle of diabetics.
A Mediterranean style of eating helps prevent blood sugar spikes and lows. Carbohydrates - in the form of whole grain 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 spikes in sugar levels and early hunger pangs.
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 functioning.
Probiotic foods like yogurt and kefir promote healthy gastrointestinal function, which is also linked to cognitive function.
Thus, the Mediterranean style of eating can be a natural treatment and prevention for 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 rich in monounsaturated fat or a standard diet with a significant reduction in saturated fat. Four years after the start of the study, follow-up results showed that patients in the first group were 70% less likely to develop heart disease and also had a 45% lower risk of dying from any cause than those 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 revolutionary that, for ethical reasons, the study was stopped early so that all participants could continue to follow the Mediterranean diet for maximum health and longevity.
It helps to relieve stress and relax Chronic stress significantly reduces the quality of life and negatively affects weight and overall 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 thus prevent inflammation. And also – there is more time for laughing, dancing, relaxing and doing hobbies.
Fights depression A study published in the journal Molecular Psychiatry in 2018 showed that the Mediterranean diet reduces the likelihood of depression. Inflammation is often cited as the root cause of many disorders and psychiatric conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue, and social withdrawal. A diet rich in nutrients, on the contrary, helps protect the brain from organic and functional changes. Other dietary and lifestyle changes, such as getting enough sleep, being mindful of what you eat, planning your meals ahead of time, 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 nutrition system, then from now on you should have the following products on your table every day:
- Fresh fruit (apples, bananas, pears, citrus fruits, figs, peaches, apricots, berries, melons, watermelons);
- Vegetables (primarily non-starchy, such as tomatoes, eggplant, artichoke, all types of cabbage), greens (especially leafy - spinach, lettuce);
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and their products - bread and pasta);
- Legumes and beans (lentils, chickpeas, beans, peas, peanuts);
- Root vegetables (yam - sweet potato, turnip, yam, parsnip, Jerusalem artichoke);
- Nuts and seeds (walnuts, almonds, hazelnuts - hazelnuts, macadamia, cashews, sesame, sunflower seeds, pumpkin seeds);
- Spices and herbs (garlic, nutmeg, cinnamon, pepper, basil, mint, rosemary, sage) will allow you to reduce the amount of salt in your diet;
- Vegetable fats (olive oil, pure avocado and its oil);
- Clean water about 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 should:
- Fish and seafood (prefer wild varieties of fish over artificially raised ones), shrimp, oysters, clams, mussels, crabs - at least 4 times a week;
- Eggs – moderately, 2-4 times a week;
- Potatoes – moderate;
- Some sweets.
Each month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork fillet).
The following should be avoided in the diet:
- Refined sugar and products containing it (ice cream, candies, drinks, table sugar);
- Highly processed grains (white bread, soft wheat pasta, polished grains);
- Trans fats (margarines and products containing them);
- Refined oils (all types, including soybean, rapeseed, cotton);
- Meat products (sausages, sausages, semi-finished products);
- Products with additional processing or enrichment (labeled as "fat", "enriched", "refined").
Menu for the week
A huge advantage, but at the same time a disadvantage of the Mediterranean food system, is the absence of strict rules and a clear diet plan. To help you find your way, here's the menu for the week, tailored to our lane's food basket.
Monday
- Breakfast - yogurt with cereals and berries.
- Lunch – cabbage soup and roast.
- Dinner - vegetable salad with eggs, seasoned with olive oil and lemon juice.
- Snacks – fruit salad made from seasonal fruits, a handful of nuts.
Tuesday
- Breakfast - oatmeal with flax seeds, honey and banana slices.
- Lunch - lasagna with vegetables.
- Dinner – baked eggplant with feta cheese and a sandwich with cheese.
- Snacks – probiotic yogurt, grapes and 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, sour cream or Greek yogurt, baked potatoes.
- Dinner - shrimp salad, seasoned 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 grain pizza with cheese, vegetables and olives.
- Dinner - salmon with buckwheat, cabbage salad.
- Snacks - fruit, fresh cheese with dried fruit.
Sunday
- Breakfast - yogurt with bifidobacteria with chopped fruit and nuts.
- Lunch - tuna salad seasoned with olive oil.
- Dinner - Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, seasoned with olive oil, a piece of lean steak.
- Snacks – various nuts, fruit salad.
Deficiencies and harms of nutrition
The disadvantage of this food system is, first of all, the need to change your eating habits - to abandon many processed and refined products in favor of quality and often expensive products. Moreover, it is not yet known which factor will be more significant - the high price or the previous eating habits.
Also, this diet may not be suitable for people with individual intolerance and allergies to seafood. People with stomach and intestinal ulcers should approach the selection of the menu with caution, considering the high content of fiber in the daily menu. It is also worth avoiding dietary red wine for pregnant women and other people for whom alcohol, even in small amounts, can be harmful.
Weight loss on the Mediterranean diet
Many people doubt whether it is possible to lose weight on such a diet? Indeed, this gentle diet does not give immediate results, so it is not suitable for correcting severe obesity. If the main goal of the diet is weight loss, then you must definitely include physical activity. Not every restriction diet allows you to fully train. And there's a nice bonus – the Mediterranean diet gives you the energy to exercise. This improves weight loss results, creates a beautiful and fit figure and improves health.
For those who have decided to lose weight with this method, the lack of a strict menu can be inconvenient. You will have to calculate yourself how many calories you need so that you do not feel hungry, but at the same time lose weight, and independently connect 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, but rather a specific nutritional system that a person can follow throughout his life. It is important to provide three nutritious meals and two snacks during the day, so that you do not have to be hungry. This is thanks to a 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 moderation – reduce the rate of chronic diseases on the way to longevity.