In the mid-20th century, nutritionists sounded the alarm about the increasing number of patients suffering from overweight and, consequently, diseases of the cardiovascular system.
After analyzing the nutrition of the inhabitants of European countries, it turned out that the inhabitants of Mediterranean countries rarely suffer from obesity and are in good health. What is the secret? In the special food of the inhabitants of these areas. It consists only of fresh products. The second secret is olive oil and wine.
According to research results, they are needed 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 lifestyle 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 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 should eat 5 times a day. Only fresh fruit between meals. Give preference to carbohydrates in the morning. It can be pita bread, bread baked from wholemeal flour, strong wheat pasta. Carbohydrates provide healthy energy to help you stay alert throughout the day. Rather, dinner should be light and consist of vegetables and protein-rich foods. 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. Allowed foods include carrots, cabbage, potatoes and zucchini. Be sure to include legumes and whole grains in your diet.
A glass of red wine is allowed for lunch or dinner. Water should be drunk 7-8 glasses a day, preferably before meals. Food can be adjusted. For example, take pumpkin or corn oil instead of olive oil. Choose the fruits of the season.
Cook fish and seafood up to three times a week. Meat should be limited. It is allowed to eat rabbit meat, lean pork fillets or beef 100 grams per serving. Bread is used only with whole grains.
The menu of the Mediterranean diet for a week and what foods it includes
You can change the agenda, the main thing is to keep a meal schedule.
Monday
- Breakfast: bread, jam, tea without sugar.
- Afternoon snack: low-fat kefir.
- Lunch: boiled beans with vegetables.
- Second afternoon snack: a glass of plain yogurt, cheese and bread.
- Dinner: boiled rice with fish, boiled.
Tuesday
- Breakfast: low-fat kefir, muesli.
- First afternoon snack: olives, fish salad.
- Lunch: boiled vegetables and spaghetti.
- Second afternoon snack: boiled egg, herbal tea.
- Dinner: bread - 1 slice, cheese, tomatoes, a glass of wine.
Wednesday
- Breakfast: cereal bread with cheese, tea with a spoonful of honey.
- First snack: 1 glass of plain yogurt.
- Lunch: tuna salad, olives.
- Afternoon snack: 3 tablespoons. l. muesli, herbal tea.
- Dinner: chicken, rice, apples, wine.
Thursday
- Breakfast: bread, low-fat cottage cheese - 2 tablespoons. l. herbal tea.
- First snack: 1 glass of plain yogurt.
- Lunch: boiled vegetables with fish.
- Second afternoon snack: apples, 0, 5 bananas.
- Dinner: spaghetti with minced meat, green tea with honey.
Friday
- Breakfast: 2 loaves of bread, 25 grams of cheese, green tea.
- First afternoon snack: fermented baked milk or kefir.
- Lunch: chicken cooked with vegetables.
- Second afternoon snack: muesli with pieces of fruit 0, 5 cups.
- Dinner: fresh vegetables, salmon roasted in summer, herbal tea.
Saturday
- Breakfast: low-fat cottage cheese - 2 tablespoons. 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 tablespoons. l.
- Dinner: a glass of wine, grilled fish.
The Mediterranean diet is based on the complete elimination of refined oils, foods containing spices, preservatives and trans fats.
What are the benefits of the Mediterranean diet and how useful are the foods used with such a diet?
It is impossible to single out the most effective product in the food system. Only complex food is beneficial. This allows you to stay toned longer and increases lifespan by 12 years. Reduces the risk of diseases such as hypertension, diabetes. Has a positive effect on the cardiovascular system.
The body's resistance to atherosclerosis and oncology increases. The weight is normalized. Unlike other diets, lost pounds never come back.
The Mediterranean diet is ideal for pregnancy. It will help reduce the risk of allergies and asthma in your child. The healing effect of olive oil is of great importance in nutrition. It lowers cholesterol and prevents the formation of arterial plaques.
Vegetables improve their taste in food and with the help of antioxidant properties reduce the action of free radicals. Seafood is the main source of omega-3 acids. They prevent inflammation, dilute the blood and have a beneficial effect on 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. This requires radical ways to lose weight. Not recommended for people suffering from gastrointestinal ulcers. Since her diet contains many foods rich in fiber. Not suitable for those who are allergic to seafood.
If there are no contraindications, you can start eating properly. This will help you stay young and enjoy life at all times.