The Mediterranean diet has no contraindications or strict restrictions. And most importantly, the lost weight does not return. Together with the doctor, we understand 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 the 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 typical of Greeks, Italians, Spaniards, Moroccans. There are no strict restrictions, rules and numbers here. It is aimed primarily at training the body in a balanced diet and improving health.
At the same time, the weight goes very slowly and smoothly: it can take about six months to see the first results. But there are pros here. You do not need to starve, which means that the body will not experience stress. This approach allows you to maintain 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 tasty, 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, which is why it is suitable for almost everyone. You should not try such a diet only in case of allergies or individual intolerance to certain foods. Nice bonus: you are allowed to change the menu according to your individual preferences.
- Focus on fresh fruits, vegetables, nuts, legumes and whole grains. They should be the basis of the diet. With this in mind, try to prioritize the least processed foods, ideally organic.
- Save the red meat and sausages for special occasions. They can be included in the menu no more than twice a month. You should not get carried away with chicken and eggs. But you can't limit yourself to fish and seafood. With such a diet it is recommended to eat every day or at least twice a week.
- Eat more dairy and fermented low-fat dairy products. The main thing is that they do not have sugar, flavors and fillers.
- Drink very clean, still water. Tea and coffee lovers can indulge in their usual pleasure, but do not add sugar to the drinks. In addition, if you wish, you can drink one glass of dry red wine a day.
- The Mediterranean diet has three main meals - breakfast, lunch and dinner. If you feel hungry between them, you can take a handful of nuts, berries, Greek yogurt or fruit.
- With such a diet it is not necessary to count calories and monitor the ratio of macronutrients entering the body - proteins, fats, carbohydrates. If you decide to dine at a restaurant, choose seafood or fish. In this case, it is advisable to ask them to fry them in olive oil.
- Do not forget about healthy sleep and physical activity - move at least 30 minutes a day. Moderate exercise will speed up the weight loss process. In addition, adherents of the Mediterranean diet pay special attention to communication with loved ones. When possible, cook and sit with your family to lift your spirits and relieve the stress that often leads to overeating.
List of main products:
- Vegetables: tomatoes, cucumbers, broccoli, cauliflower, zucchini, spinach, onions, potatoes, Jerusalem artichokes, carrots, turnips.
- Fruits and berries: apples, pears, bananas, oranges, tangerines, strawberries, grapes, dates, figs, melons, peaches.
- Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds.
- Legumes: beans, peas, lentils, peanuts, chickpeas.
- Cereals: Whole grain oats, brown rice, rye, barley, corn, buckwheat, whole grain bread, durum wheat pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels, crabs, 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, black pepper.
- Healthy fats: Extra virgin olive oil, olives, avocado and avocado oil.
Some expensive products, if necessary, can be replaced with more affordable and familiar. So, instead of Greek yogurt, you can take plain kefir or homemade yogurt. Whole grains are replaced with buckwheat, barley and oats, and trout or tuna are replaced with herring, which contains the same essential omega-3 fatty acids. White 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 has no taboos. Nevertheless, the consumption of certain foods should be reduced or even better, completely eliminated. These include white sugar, wheat flour, convenience foods, refined butter, spirits, soda, fast food and highly processed foods (chocolate bars, snacks, sausages, sausages). Use dried herbs and spices instead of salt. It is better to gradually abandon the usual food - this will help reduce stress for the body.
Weekly menu option
Monday
- Breakfast: Greek yogurt with fresh fruit and granola.
- Lunch: lentil soup and sandwich with whole grain avocado.
- Dinner: tuna salad with beans, apple 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 low-fat cottage cheese.
Thursday
- Breakfast: natural yogurt with fruits and nuts.
- Lunch: wholemeal salmon and avocado sandwich.
- Dinner: white cabbage stewed with chicken breast.
Friday
- Breakfast: oatmeal with nuts and honey.
- Lunch: brown rice with egg, onion and avocado.
- Dinner: pasta with seafood and a glass of red wine.
Saturday
- Breakfast: two boiled eggs and fried vegetables.
- Lunch: spaghetti from durum wheat and grilled beef.
- Dinner: wholemeal pizza with cheese and vegetables.
Sunday
- Breakfast: steamed cheesecakes, fruit and honey.
- Lunch: fish soup and salad of cucumbers and tomatoes.
- Dinner: vegetable lasagna and a glass of red wine.
The efficacy and benefits of the Mediterranean diet
The main advantage of the diet is the benefit to the body. It is no coincidence that nutritionists attribute to it 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 have 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. For the next five years, specialists monitored the health of the participants.
The results show that people who followed the Mediterranean diet had almost a 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 researchers tried to understand 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 beginning of the study. Among those who chose the Mediterranean diet, the probability of developing diabetes was 52% lower than those who followed a low-fat diet.
3. Improves bowel function
According to a study by an international group of scientists, the Mediterranean diet has a beneficial effect on the intestinal microflora. Specialists monitor the health of 612 people aged 65-79 from Poland, Great Britain, the Netherlands, France and Italy. Patients followed a Mediterranean diet for one year. As a result, they have had a slower loss of bacterial diversity and an increase in the number of "good" bacteria and beneficial fatty acids, while reducing the number of chemicals that cause inflammation and the bacteria involved in the formation of bile acids. .
4. Prolongs life
Cardiologists from the University Hospital of Saint-Etienne (France) have found that a Mediterranean diet can reduce the risk of premature death. The study involved 605 people who had suffered a heart attack six months earlier. They are also offered two eating 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 all-cause mortality was 45% lower and that of heart disease was 70% lower.
5. Helps to lose weight
On a Mediterranean diet, you can normalize your weight without counting calories. This conclusion was reached by scientists from the Second University of Naples. The study involved 99 men and 81 women. They were divided into two groups. One had to follow the recommended amount of protein, carbohydrates and fats, the other - to increase the consumption of whole grains, nuts, fruits, vegetables, olive oil. Two years later, scientists evaluated the result: in the Mediterranean diet, weight loss was three times greater.
This is confirmed by a study by Canadian experts. According to him, the Mediterranean diet is no less effective than a 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 compiling 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 weight gain and abdominal fat accumulation in the next five years after stopping the diet.
Doctor's comment
Are there any disadvantages to the Mediterranean diet?
The principles of the Mediterranean diet are in line with WHO recommendations. It is rich in vegetables and fruits, proper complex carbohydrates, healthy monounsaturated fatty acids, complete protein. Restrictions are imposed only on fast carbohydrates, fast food, convenient foods and foods rich in trans fats. By clearing the diet of such 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 better. Rapid weight loss is bad for your health.
Since the Mediterranean diet includes the consumption of large amounts of vegetables, fish, seafood, high quality vegetable oils, the food basket will be more expensive. But health is not worth saving. Because a balanced diet is the key to harmonious development.
Red dry wine is considered one of the most important components 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 are safe for women and no more than 200 ml for men. It is preferable not to drink this amount at once, but to distribute it throughout the day. Drinking wine is not an essential part of the Mediterranean diet. It can and should be ignored if you have liver or heart problems or if you cannot control your alcohol intake. Rather, wine is part of a geographical tradition.
Who should not try this diet?
The Mediterranean diet is universal and has no strict contraindications due to the balanced and varied diet. However, due to the 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. Naturally, it should be limited to people with allergic reactions and intolerance to foods used in the diet.
Some doctors recommend 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 directly depends on what we eat. If your diet is balanced, rich in vegetables and fruits, you consume enough fiber, do not neglect cereals and legumes, you get complete protein and all essential fatty acids - the body will be easier 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.