The Mediterranean diet has no strict contraindications or restrictions. And most importantly, the lost pounds do not return. Together with the doctor, we discover what her secret is.
How the Mediterranean diet works
The popularity of the Mediterranean diet is easy to explain. Scientists have found that due to the peculiarities of the diet, the inhabitants of Mediterranean countries rarely suffer from heart disease and obesity. Although in the usual sense, this is not really a diet, but rather a set of healthy eating habits that are characteristic of Greeks, Italians, Spaniards, Moroccans. There are no restrictions, rules and strict numbers here. It primarily aims to teach the body about a balanced diet and improve health.
At the same time, the pounds go very slowly and smoothly: it may take about six months to see the first results. But here are the pluses. You do not have to starve, which means that the body will not experience stress. This approach allows you to stay in good shape for a long time and prevent weight gain in the future. Another advantage of this diet is that it can be followed all the time, as it allows you to eat delicious, healthy and varied.
Foods that should be included in the diet
The Mediterranean diet menu is rich in plant foods, lean fish and seafood. It is balanced and contains all the substances important for the body, therefore it is suitable for almost everyone. You should not try such a diet only in case of allergies or individual intolerance to certain foods. Good bonus: you are allowed to change the menu depending on your individual preferences.
- Focus on fresh fruits, vegetables, nuts, legumes and whole grains. They should form the basis of the diet. Having said that, try to give preference to less processed foods, ideally organic.
- Save red meat and sausages for special occasions. They can be included in the menu no more than twice a month. You also do not have to deal with chicken and eggs. But in fish and seafood, you can not limit yourself. With such a diet, it is recommended to eat them every day or at least twice a week.
- Eat more milk and low-fat fermented milk products. The main thing is that they have no sugar, flavor and filler.
- Drink plenty of clean, calm water. Tea and coffee lovers can indulge in their usual delight, but do not add sugar to the drink. In addition, if you wish, you can drink a glass of dry red wine a day.
- The Mediterranean diet has three main meals - breakfast, lunch and dinner. If you feel hungry in the middle, you can grab a handful of nuts, berries, Greek yogurt or fruit.
- With such a diet, you do not need to count calories and monitor the ratio of macronutrients entering the body - proteins, fats, carbohydrates. If you decide to eat at a restaurant, choose seafood or fish. In this case, it is advisable to ask them to fry them in olive oil.
- Remember healthy sleep and physical activity - move at least 30 minutes a day. Moderate exercise will speed up the weight loss process. Moreover, proponents of the Mediterranean diet pay special attention to communication with loved ones. Whenever possible you should have all four of these components in place for launch to maximize profits.
List of main products:
- Vegetables: tomatoes, cucumbers, broccoli, cauliflower, zucchini, spinach, onions, potatoes, Jerusalem artichoke, carrots, turnips.
- Fruits and berries: apples, pears, bananas, oranges, tangerines, strawberries, grapes, dates, figs, melons, peaches.
- Nuts and Seeds: Almonds, Walnuts, Macadamia, Hazelnuts, Cashews, Sunflower Seeds, Pumpkin Seeds.
- Legumes: beans, peas, lentils, peanuts, chickpeas.
- Cereals: Whole oats, brown rice, rye, barley, corn, buckwheat, whole grain breads, whole wheat pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, mussels, shellfish, crab, mussels.
- Poultry: chicken, duck, turkey.
- Eggs: chicken, quail, duck.
- Dairy products: cheese, low-fat cottage cheese, Greek yogurt.
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, turmeric, pepper.
- Healthy fats: Extra virgin olive oil, olives, avocado and avocado oil.
Some expensive products, if needed, can be replaced with more affordable and popular ones. So instead of Greek yogurt, you can get regular kefir or homemade yogurt. Whole grains are replaced with buckwheat, barley and oatmeal, and trout or tuna are replaced with herring, which contains the same omega-3 fatty acids. Cabbage is a great alternative to broccoli, and seasonal fruits are great for figs and peaches. You can also save on olive oil. For example, unrefined sunflower oil contains more omega-6, phytosterol and vitamin E.
Foods to avoid
The Mediterranean diet is not taboo. However, the consumption of certain foods should be reduced, or even better, eliminated completely. These include white sugar, wheat flour, suitable foods, refined butter, alcoholic beverages, soda, fast food and highly processed foods (chocolate bars, snacks, sausages, sausages). Use dried herbs and spices instead of salt. Better yet it is better to gradually give up the usual food - this will help minimize stress for the body.
Weekly menu option
On Monday
- Breakfast: Greek yogurt with fresh berries and granola.
- Lunch: Lentil soup and avocado grain sandwich.
- Dinner: tuna salad with beans, apples and olive oil.
Tuesday
- Breakfast: oatmeal with raisins and honey.
- Lunch: minestrone soup and seafood salad.
- Dinner: broccoli casserole and natural yogurt.
Wednesday
- Breakfast: omelette with vegetables, tomatoes and olives.
- Lunch: roasted fish and bulgur with green peas.
- Dinner: a glass of kefir and a casserole of low-fat cottage cheese.
Thursday
- Breakfast: natural yogurt with fruits and nuts.
- Lunch: whole grain salmon and avocado sandwich.
- Dinner: boiled white cabbage with chicken breast.
Friday
- Breakfast: oatmeal with nuts and honey.
- Lunch: brown rice with eggs, onions and avocado.
- Dinner: seafood pasta and a glass of red wine.
Saturday
- Breakfast: two boiled eggs and fried vegetables.
- Lunch: spaghetti with hard wheat and grilled beef.
- Dinner: pizza with cereal with cheese and vegetables.
Sunday
- Breakfast: steamed cheeses, fruit and honey.
- Lunch: fish soup and salad with cucumber and tomato.
- Dinner: vegetable lasagna and a glass of red wine.
Efficacy and benefits of the Mediterranean diet
The main advantage of diet are the benefits for the body. It is no coincidence that nutritionists have assigned the status of one of the safest food systems. This is evidenced by the results of many years of research. Here are some scientifically proven facts about how the Mediterranean diet affects the body.
1. Strengthens the heart
For their study, Spanish scientists invited 7447 volunteers aged 55-80 years who have an increased risk of developing cardiovascular disease. Participants were offered three diets - a Mediterranean diet with extra virgin olive oil, a Mediterranean diet with an emphasis on nuts, and a low-fat diet. Over the next five years, specialists monitored the health of the participants.
The results showed that people who followed the Mediterranean diet had a nearly one-third reduction in the risk of stroke and heart attack. According to scientists, diet helps eliminate "bad" cholesterol from the body, and also normalizes blood pressure and sugar levels.
2. Helps prevent diabetes
The same scientists tried to find out how the Mediterranean diet affects the onset of type 2 diabetes. To do this, they assessed the condition of 418 people who did not have the disease at the start of the study. Among those who chose the Mediterranean diet, the chance of developing diabetes was 52% less than those who followed the low-fat diet.
3. Improves bowel function
According to a study by a group of international scientists, the Mediterranean diet has a beneficial effect on the intestinal microflora. Specialists monitored the health of 612 people aged 65-79 from Poland, Great Britain, the Netherlands, France and Italy. Subjects followed a Mediterranean diet for one year. As a result, they had a slower loss of bacterial diversity and an increase in the number of "good" bacteria and beneficial fatty acids. At the same time, the number of chemicals that cause inflammation and bacteria involved in the formation of bile acids decreased.
4. Extends life
Cardiologists at the University Hospital in Saint-Etienne (France) have found that a Mediterranean diet can reduce the risk of premature death. The study included 605 people who had suffered a heart attack six months ago. They were also offered two food options - a low-fat diet and a Mediterranean diet. The researchers monitored patients' health for four years. In the Mediterranean diet group, the risk of mortality from all causes was 45% lower, and from heart disease by 70%.
5. Helps to lose weight
On a Mediterranean diet, you can normalize your weight without counting calories. This is the conclusion reached by scientists from the Second University of Naples. The study included 99 men and 81 women. They were divided into two groups. One was required to comply with the recommended rate of protein, carbohydrates and fats, the other - to increase the consumption of cereals, nuts, fruits, vegetables, olive oil. Two years later, scientists evaluated the result: in the Mediterranean diet group, weight loss was three times greater.
This is confirmed by the study of Canadian specialists. According to him, the Mediterranean diet is no less effective than the low-carbohydrate diet. With its help, you can lose up to 10 kg per year. If you want to speed up your weight loss, calculate your calorie intake and stick to it when designing the menu.
Italian doctors conducted another large study involving 32, 119 volunteers. For almost 12 years, all its participants adhered to the principles of the Mediterranean diet. It turned out that long-term adherence to this diet reduces the risk of gaining weight and accumulating belly fat over the next five years after stopping the diet.
Doctor's comment
Does the Mediterranean diet have any drawbacks?
The principles of the Mediterranean diet are in line with WHO recommendations. It is rich in vegetables and fruits, corrects complex carbohydrates, healthy unsaturated fatty acids, complete proteins. Restrictions apply only to fast carbohydrates, fast foods, suitable foods and foods rich in trans fats. By refining the diet of such a food, a person who follows the principles of the Mediterranean diet, in the vast majority, begins to lose weight. The process is not fast, but it is for the best. Rapid weight loss is harmful to health.
Since the Mediterranean diet includes the consumption of a large amount of vegetables, fish, seafood, high quality vegetable oils, the food basket will be more expensive. But health is not worth saving. Because a nutritious balanced diet is the key to harmonious development.
Dry red wine is considered one of the most important ingredients of the Mediterranean diet, which explains its benefits. Is it really? And how much wine is safe?
As a rule, no more than 150 ml of wine per day is safe for women, and no more than 200 ml for men. It is preferable not to drink this amount immediately, but to distribute it throughout the day. Drinking wine is not an essential part of the Mediterranean diet. It can and should be overlooked if you have liver or heart problems, or if you can not control your alcohol intake. Rather, wine is part of a geographical tradition.
Who should not try this diet?
The Mediterranean diet is versatile and has no strict contraindications due to a balanced and varied diet. However, due to its high fat content, this type of diet should be treated with caution in those who have diseases of the liver or gastrointestinal tract. You should consult your doctor in advance. Of course, it should be limited to people with allergic reactions and intolerance to foods used in the diet.
Some doctors have recommended a Mediterranean diet to prevent coronavirus. Is this justified?
To fight viral infections, it is important to take care of immunity. And the activity of the immune system depends directly on what we eat. If your diet is balanced, rich in vegetables and fruits, you consume plenty of fiber, do not neglect whole grains and legumes, get complete protein and all the essential fatty acids - it will be easier for the body to fight infections. The Mediterranean diet meets all these requirements. Therefore, it can be used to prevent not only coronavirus but also other viral diseases.