In the middle of the 20th century, nutritionists sounded the alarm at the increasing number of patients suffering from overweight and, as a result, diseases of the cardiovascular system.
After analyzing the nutrition of residents of European countries, it turned out that residents of Mediterranean countries rarely suffer from obesity and are in good health. What's the secret? In the special nutrition of the inhabitants of these regions. It consists only of fresh produce. 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 are convinced that such nutrition is a way of life that allows you to lose weight not immediately, but forever.
Basics of the Mediterranean diet and what 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 consists mainly of products such as: nuts, fatty fish, fruits and vegetables in unlimited quantities, legumes, cereals, herbs, dairy products, dry wine, cheeses, olive oil. Preference is given to natural plant foods and protein intake within the normal range.
You need to eat 5 times a day. Only fresh fruit between meals. Focus on carbohydrates for breakfast. It can be pita bread, bread baked from wholemeal flour, pasta from durum wheat. Carbohydrates provide healthy energy to help keep you alert throughout the day. On the contrary, the dinner should be light and consist of vegetables and foods rich in protein. These include: fish, lean meats, eggs.
It is also recommended to consume up to 1 kilogram of vegetables per day. They can be boiled or raw. Permitted foods include carrots, cabbage, potatoes, and zucchini. Make sure to include legumes and grains in the diet.
A glass of red wine is allowed for lunch or dinner. Water should be drunk 7-8 glasses per day, preferably before meals. Nutrition 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. Bread is used only from whole grains.
Mediterranean diet menu for a week and what foods it includes
You can change the agenda, the main thing is to keep the order of meals.
Monday
- Breakfast: bread, jam, unsweetened tea.
- Afternoon snack: low fat kefir.
- Lunch: bean compote with vegetables.
- Second afternoon snack: a glass of plain yogurt, cheese and bread.
- Dinner: cooked rice with fish, boiled.
Tuesday
- Breakfast: light kefir, muesli.
- Snack of the first afternoon: olives, fish salad.
- Lunch: vegetable compote and spaghetti.
- Second afternoon snack: boiled egg, herbal tea.
- Dinner: bread - 1 slice, cheese, tomatoes, a glass of wine.
Wednesday
- Breakfast: wholemeal 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.
Thusday
- Breakfast: bread, low-fat cottage cheese - 2 tbsp. L. herbal tea.
- First snack: 1 glass of plain yogurt.
- Lunch: vegetables simmered with fish.
- Second afternoon snack: apple, 0, 5 banana.
- Dinner: spaghetti with minced meat, green tea with honey.
Friday
- Breakfast: 2 loaves of bread, 25 grams of cheese, green tea.
- The first afternoon snack: baked fermented milk or kefir.
- Lunch: chicken cooked with vegetables.
- Second afternoon snack: muesli with pieces of fruit 0, 5 cups.
- Dinner: fresh vegetables, salmon in 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 snack: natural juice - 1 glass, bread.
- Dinner: wheat porridge with vegetables.
Sunday
- Breakfast: freshly squeezed fruit juice, bread - 2 pieces, an apple.
- Snack of the first afternoon: 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, foods containing flavors, preservatives and trans fats.
What are the benefits of the Mediterranean diet and how are the foods used with such a diet helpful?
It is impossible to distinguish the most effective product in the food system. Only a complex diet is beneficial. It helps to stay toned for longer and increases life expectancy by 12 years. Reduces the risk of diseases such as hypertension, diabetes. It has a positive effect on the cardiovascular system.
The body's resistance to atherosclerosis and oncology increases. The weight is standardized. Unlike other diets, the pounds lost do not come back.
The Mediterranean diet is ideal for pregnancy. This will help reduce your child's risk of allergies and asthma. The healing effect of olive oil is of great importance in nutrition. It lowers cholesterol and prevents the formation of arterial plaques.
Green vegetables improve their taste in food and, thanks to their antioxidant properties, reduce the action of free radicals. Seafood is the main source of omega-3 acids. They prevent inflammation, thin the blood and have a beneficial effect on the blood vessels, increasing their elasticity.
A variety of 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 to the Mediterranean diet
In the high stage of obesity, the Mediterranean diet does not work. It requires drastic means to reduce the weight. It is not recommended for people with gastrointestinal ulcers. Since its diet contains a lot of foods rich in fiber. Not suitable for people with allergies to seafood.
If there are no contraindications, you can start to eat well. It will help you to stay young and enjoy life at all times.