In the middle of the 20th century, nutritionists were alarmed by the increase in the number of patients suffering from overweight and as a consequence of diseases of the cardiovascular system.
After analyzing the diet of the inhabitants of European countries, it turned out that the inhabitants of the 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 needed for the production of hormones that regulate cellular 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 what foods are preferred
This is a special diet based on products from 16 Mediterranean countries. Includes dishes from Spain, Italy and Greece. The menu of the inhabitants of these countries consists mainly of products such as: nuts, oily fish, fruits and vegetables in unlimited quantities, legumes, cereals, herbs, dairy products, dry wine, cheese, olive oil. Preference is given to natural plant foods and protein intake within normal limits.
You should eat 5 times a day. Only fresh fruit between meals. Give preference to carbohydrates at breakfast. This can be pita bread, bread baked from wholemeal flour, durum wheat pasta. Carbohydrates provide healthy energy to help you stay alert throughout the day. On the contrary, dinner should be light and consist of vegetables and protein-rich foods. These include: fish, lean meat, eggs.
It is also recommended to consume up to 1 kg of vegetables per day. They can be cooked or raw. Allowed foods include carrots, cabbage, potatoes and zucchini. Be sure to include legumes and cereals 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. The 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 fillet or beef 100 grams per serving. Only wholemeal bread is used.
Menu of the Mediterranean diet for a week and what foods it includes
You can change the order of the day, the main thing is to follow the order of eating.
Monday
- Breakfast: bread, jam, unsweetened tea.
- Afternoon snack: low-fat kefir.
- Lunch: stewed beans with vegetables.
- Second afternoon breakfast: a glass of yogurt, cheese and bread.
- Dinner: stewed fish rice, cooked.
Tuesday
- Breakfast: low-fat kefir, muesli.
- First afternoon breakfast: olives, fish salad.
- Lunch: stewed vegetables and spaghetti.
- Second afternoon breakfast: 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 breakfast: 1 cup of 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 breakfast: 1 cup of yogurt.
- Lunch: vegetables stewed with fish.
- Second afternoon breakfast: apple, 0, 5 bananas.
- 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: fermented baked milk or kefir.
- Lunch: chicken cooked with vegetables.
- Second afternoon breakfast: muesli with pieces of fruit 0, 5 cups.
- Dinner: fresh vegetables, salmon roasted in wine, herbal tea.
Saturday
- Breakfast: low-fat cottage cheese - 2 tbsp. l. , green tea with honey.
- First breakfast: plain yogurt.
- Lunch: pasta with tuna, green tea.
- Second afternoon breakfast: natural juice - 1 glass, bread.
- Dinner: wheat porridge with vegetables.
Sunday
- Breakfast: freshly squeezed juice, bread - 2 pcs. , apple.
- First afternoon breakfast: tuna salad, olives.
- Lunch: 100 grams of boiled beef, 75 grams of rice, herbal tea.
- Afternoon snack: kefir, muesli 3 tbsp.
- 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 what are the benefits of the foods used in such a diet?
It is impossible to separate the most effective product in the food system. Only complex nutrition is useful. It allows you to stay toned 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 normalized. Unlike other diets, the lost weight does not return.
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. Lowers cholesterol and prevents the formation of arterial plaques.
Greens 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. Because her diet contains a lot of foods rich in fiber. Not suitable for those who are allergic to seafood.
If there are no contraindications, you can start eating right. This will help you stay young and enjoy life at all times.