In the mid-20th century, nutritionists sounded the alarm about the increasing number of overweight patients and consequent diseases of the cardiovascular system.
After analyzing the diets of residents of European countries, it turns out that residents of Mediterranean countries are rarely obese and in good health. What is the secret? In the special diet of the inhabitants of these regions. It includes only fresh products. The second secret is olive oil and wine.
According to research results, they are necessary for the production of hormones that regulate cell metabolism and prevent the development of serious diseases. American doctors firmly believe that such a diet is a way of life that allows you to lose weight not immediately, but forever.
The fundamentals of the Mediterranean diet and which foods to prioritize
This is a special diet based on products from 16 Mediterranean countries. It includes dishes from Spain, Italy and Greece. The menu of residents of these countries mainly includes products such as: nuts, fatty fish, fruits and vegetables in unlimited quantities, legumes, grains, herbs, products frommilk, dry wine, cheese, olive oil. Prefer natural plant foods and protein within normal limits.
You need to eat 5 times a day. Only fresh fruit between meals. Prioritize carbohydrates for breakfast. It can be pita bread, whole wheat toast, durum pasta. Carbohydrates provide healthy energy that keeps you awake throughout the day. On the contrary, dinner should be light and rich in vegetables and protein-rich foods. These include: fish, lean meat, eggs.
It is also recommended to consume up to 1 kg of vegetables per day. They can be boiled or raw. Allowed foods include carrots, cabbage, potatoes and celery. Make sure to include legumes and whole grains in your diet.
A glass of red wine is allowed at lunch or dinner. Drink 7-8 glasses of water per day, preferably before meals. Diet can be adjusted. For example, use pumpkin or corn oil instead of olive oil. Choose seasonal fruit.
Cook fish and seafood up to three times a week. Meat should be limited. Rabbit meat, lean pork fillet or beef 100 grams per serving is allowed. Bread is only used whole grain.
Mediterranean diet menu for a week and what foods include
You can change the order of the day, the main thing is to keep the order of the meals.
Monday
- Breakfast: bread, jam, unsweetened tea.
- Afternoon snack: low-fat kefir.
- Lunch: stewed beans with vegetables.
- Monday afternoon snack: a glass of yogurt, cheese and bread.
- Dinner: fish braised rice, boiled.
Tuesday
- Breakfast: low-fat kefir, muesli.
- First afternoon snack: olives, fish salad.
- Lunch: stewed vegetables and pasta.
- Second afternoon snack: boiled eggs, herbal tea.
- Dinner: bread - 1 slice, cheese, tomatoes, a glass of wine.
Wednesday
- Breakfast: whole grain bread with cheese, tea with a spoonful of honey.
- First snack: 1 glass of plain yogurt.
- Lunch: tuna salad, olives.
- Afternoon snack: 3 tbsp. l. muesli, herbal tea.
- Dinner: chicken, rice, apple, wine.
Thursday
- Breakfast: bread, low-fat cheese - 2 tbsp. l. herbal tea.
- First snack: 1 glass of plain yogurt.
- Lunch: vegetable stew with fish.
- Monday afternoon snack: apple, 0. 5 banana.
- Dinner: Spaghetti with minced meat, green tea with honey.
Friday
- Breakfast: 2 loaves of bread, cheese 25 grams, green tea.
- First afternoon snack: fermented baked milk or kefir.
- Lunch: chicken cooked with vegetables.
- Monday afternoon snack: muesli with fruit pieces 0. 5 cups.
- Dinner: fresh vegetables, grilled salmon with wine, herbal tea.
Saturday
- Breakfast: low-fat cottage cheese - 2 tbsp. l. , green tea with honey.
- First snack: plain yogurt.
- Lunch: pasta with tuna, green tea.
- Second afternoon snack: natural juice - 1 glass, bread.
- Dinner: wheat porridge with vegetables.
Sunday
- Breakfast: freshly squeezed juice, bread - 2 pieces, an apple.
- First afternoon snack: tuna salad, olives.
- Lunch: 100 grams of boiled beef, 75 grams of rice, herbal tea.
- Afternoon snack: kefir, muesli 3 tbsp. l.
- Dinner: a glass of wine, grilled fish.
The Mediterranean diet is based on the complete elimination of refined oils, flavoring foods, preservatives, and trans fats.
What are the benefits of the Mediterranean diet and how are the foods used with such a diet beneficial?
It is not possible to choose the most efficient product in the food system. Only complex nutrition is beneficial. It allows you to keep your skin firmer for longer and increases its lifespan to 12 years. Reduces the risk of diseases such as high blood pressure and diabetes. It has a positive effect on the cardiovascular system.
The body's ability to fight atherosclerosis and cancer is increased. Weight is normalized. Unlike other diets, the lost weight does not come back.
The Mediterranean diet is ideal for pregnancy. It will help reduce your child's risk of allergies and asthma. The therapeutic effects of olive oil are of great nutritional importance. It lowers cholesterol and prevents the formation of arterial plaques.
Green vegetables improve their taste in foods, and with the help of their antioxidant properties, reduce the activity of free radicals. Seafood is a major source of omega-3 acids. They prevent inflammation, thin the blood and have a beneficial effect on blood vessels, increasing their elasticity.
Many fruits and vegetables provide the body with all the nutrients and minerals it needs. The Mediterranean diet is the prevention of diseases of the spine and joints.
Contraindications for the Mediterranean diet
At the stage of high obesity, the Mediterranean diet did not work. This requires radical weight loss methods. It is not recommended for people with gastrointestinal ulcers. Due to her diet there are a lot of foods rich in fiber. Not suitable for people allergic to seafood.
If there are no contraindications, you can start eating right away. This will help you stay young and enjoy life all the time.