In the middle of the 20th century nutritionists raised the alarm in connection with the increasing number of overweight patients and consequent diseases of the cardiovascular system.
After analyzing the diet of residents of European countries, it was found that residents of Mediterranean countries rarely suffer from obesity and are in good health. What's the secret? In the special diet of the inhabitants of these regions. It consists only of fresh products. The second secret is olive oil and wine.
According to research, they are necessary for the production of hormones that regulate cell metabolism and prevent the development of serious diseases. American doctors are convinced that such a diet is a way of life that allows you to lose weight not immediately, but forever.
Basic principles of the Mediterranean diet and which foods are preferred
This is a special diet based on products from 16 Mediterranean countries. It includes dishes from Spain, Italy and Greece. The menu of the inhabitants of these countries mainly consists of such products as: nuts, oily fish, fruits and vegetables in unlimited quantities, legumes, cereals, herbs, dairy products, dry wine, cheese, olive oil. Natural plant-based foods and a protein intake in the normal range are preferred.
You need to eat 5 times a day. Only fresh fruit between meals. Prefer carbohydrates at breakfast. It can be flatbread, bread baked from whole wheat flour, durum wheat noodles. Carbohydrates provide healthy energy to keep you awake throughout the day. On the contrary, dinner should be light and consist of vegetables and foods rich in protein. These include: fish, lean meat, eggs.
It is also recommended to consume up to 1 kilogram of vegetables per day. They can be cooked or raw. Allowed foods are carrots, cabbage, potatoes and zucchini. Be sure to include legumes and grains in your diet.
A glass of red wine is allowed for lunch or dinner. Water should be consumed 7-8 glasses a day, preferably before meals. Diet can be adjusted. For example, take pumpkin or corn oil instead of olive oil. Choose seasonal fruits.
Cook fish and seafood up to three times a week. Meat should be limited. It is allowed to eat rabbit meat, lean pork tenderloin or beef 100 grams per serving. Only whole grains of bread are used.
Mediterranean diet menu for a week and what foods it contains
You can change the order of the day, the main thing is to keep the order of meals.
Monday
- Breakfast: bread, jam, unsweetened tea.
- Afternoon snack: low-fat kefir.
- Lunch: Braised Beans with Vegetables.
- Second afternoon snack: a glass of natural yogurt, cheese and bread.
- Dinner: fish stewed rice, cooked.
Tuesday
- Breakfast: low-fat kefir, cereal.
- First afternoon snack: olives, fish salad.
- Lunch: steamed vegetables and spaghetti.
- Second afternoon snack: boiled egg, herbal tea.
- Dinner: bread - 1 slice, cheese, tomatoes, a glass of wine.
Wednesday
- Breakfast: whole wheat bread with cheese, tea with a spoon of honey.
- First snack: 1 glass of natural yogurt.
- Lunch: tuna salad, olives.
- Afternoon snack: 3 tbsp. l. Muesli, herbal tea.
- Dinner: chicken, rice, apple, wine.
Thursday
- Breakfast: bread, low-fat cottage cheese - 2 tbsp. l. Herbal tea.
- First snack: 1 glass of natural yogurt.
- Lunch: vegetables stewed with fish.
- Second 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.
- The first afternoon snack: fermented baking milk or kefir.
- Lunch: Chicken cooked with vegetables.
- Second afternoon snack: muesli with pieces of fruit 0. 5 cups.
- Dinner: fresh vegetables, salmon baked in wine, herbal tea.
Saturday
- Breakfast: low-fat cottage cheese - 2 tbsp. l. , green tea with honey.
- First snack: natural 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 completely avoiding refined oils, foods with flavors, preservatives and trans fats.
What are the benefits of the Mediterranean diet and how are the foods used in such a diet useful?
It is impossible to single out the most effective product in the food system. Only a complex diet is beneficial. It allows you to stay toned longer and increases life expectancy by 12 years. Reduces the risk of diseases like high blood pressure, diabetes. It has a positive effect on the cardiovascular system.
The body's resistance to arteriosclerosis and oncology increases. The weight is normalized. Unlike other diets, the pounds lost do not come back.
The Mediterranean diet is ideal for pregnancy. It will help reduce your child's risk of allergies and asthma. The healing properties of olive oil are of great importance in the diet. It lowers cholesterol and prevents the formation of arterial plaques.
Greens improve their taste in foods and, with the help of their antioxidant properties, reduce the effects of free radicals. Seafood is the main source of omega-3 acids. They prevent inflammation, thin the blood and have a positive effect on blood vessels by increasing their elasticity.
A variety of fruits and vegetables provide the body with all the nutrients and minerals it needs. The Mediterranean diet is used to prevent diseases of the spine and joints.
Contraindications to the Mediterranean diet
In the high stage of obesity, the Mediterranean diet does not work. This requires radical ways to lose weight. It is not recommended for people with gastrointestinal ulcers. As their diet contains a lot of high fiber foods. Not suitable for those allergic to seafood.
In the absence of contraindications, you can start eating properly. This will help you stay young and enjoy life all the time.