The Mediterranean diet has no contraindications or strict restrictions. And above all, the pounds lost do not come back. With the doctor, we find out what his 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, residents of Mediterranean countries rarely suffer from heart disease and obesity. Although in the usual sense, it 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. Its main purpose is to teach the body a balanced diet and improve its health.
At the same time, the pounds go off very slowly and smoothly: it may take around six months to see the first results. But there are advantages here. You don't have to starve, which means that the body will not be under stress. This approach allows you to maintain good shape for a long time and avoid weight gain in the future. Another advantage of this diet is that it can be followed all the time, since it allows you to eat tasty, healthy and varied.
Foods to include in the diet
The menu of the Mediterranean diet is rich in plant foods, lean fish and seafood. It is balanced and contains all the important substances for the body, so 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: it is allowed to modify the menu according to your individual preferences.
- Focus on fresh fruits, vegetables, nuts, legumes, and whole grains. They should form the basis of the diet. That being said, try to favor 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. Don't get carried away by chicken and eggs either. But in fish and seafood, you can't limit yourself. With such a diet, it is recommended to eat them every day or at least twice a week.
- Eat more dairy products and low-fat fermented milk products. The main thing is that they do not have sugar, flavors and fillers.
- Drink plenty of clean, still water. Tea and coffee lovers can indulge in their usual pleasure, but do not add sugar to drinks. In addition, if you wish, you can drink a glass of dry red wine per day.
- The Mediterranean diet consists of three main meals: breakfast, lunch and dinner. If you're hungry in between, 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 - protein, fat, carbohydrate. If you decide to dine out, opt for seafood or fish. In this case, it is advisable to ask them to fry them in olive oil.
- Don't forget about healthy sleep and physical activity - be active for at least 30 minutes a day. Moderate exercise will speed up the process of losing weight. In addition, followers of the Mediterranean diet pay special attention to communication with their loved ones. Whenever 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 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 bread, durum wheat pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimps, oysters, shellfish, 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, 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 ones. So, instead of Greek yogurt, you can take 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 essential 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, if not better, completely eliminated. These include white sugar, wheat flour, ready meals, refined butter, spirits, sodas, fast food, and highly processed foods (chocolate bars, snacks, sausages, sausages). Use dried herbs and spices in place of salt. It is better to gradually abandon the usual food - this will help to minimize stress on the body.
Weekly menu option
On Monday
- Breakfast: Greek yogurt with fresh berries and granola.
- Lunch: Lentil soup and whole grain avocado sandwich.
- Dinner: tuna salad with beans, apple and olive oil.
Tuesday
- Breakfast: oatmeal with raisins and honey.
- Lunch: minestrone soup and seafood salad.
- Dinner: casserole of broccoli and natural yogurt.
Wednesday
- Breakfast: omelet with vegetables, tomatoes and olives.
- Lunch: baked fish and bulgur with peas.
- Dinner: a glass of kefir and a casserole of low-fat cottage cheese.
Thursday
- Breakfast: natural yogurt with fruits and nuts.
- Lunch: sandwich with whole salmon and avocado.
- Dinner: simmered white cabbage 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 hard-boiled eggs and fried vegetables.
- Lunch: durum wheat spaghetti and grilled beef.
- Dinner: whole grain pizza with cheese and vegetables.
Sunday
- Breakfast: steamed cheesecakes, fruit and honey.
- Lunch: fish soup and cucumber and tomato salad.
- Dinner: lasagna with vegetables and a glass of red wine.
The effectiveness and benefits of the Mediterranean diet
The main benefit of diet is the benefit for the body. It is no coincidence that nutritionists have given it the status of one of the safest food systems. This is demonstrated 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 7, 447 volunteers aged 55 to 80 who are at 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 an almost one-third reduction in the risk of stroke and heart attack. According to scientists, the diet helps to remove "bad" cholesterol from the body and also normalizes blood pressure and sugar levels.
2. Helps in the prevention of diabetes
The same scientists attempted to find out how the Mediterranean diet affects the onset of type 2 diabetes. To do so, 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 likelihood of developing diabetes was 52% lower than those who followed the 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 monitored the health of 612 people aged 65 to 79 from Poland, Great Britain, the Netherlands, France and Italy. The 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 has decreased.
4. Extend life
Cardiologists at the Saint-Etienne University Hospital (France) have discovered 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 were also offered two food options: a low fat diet and a Mediterranean diet. The researchers monitored the health of the patients for four years. In the Mediterranean diet group, the risk of all-cause mortality was 45% lower and the risk from heart disease by 70%.
5. Helps to lose weight
With 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 involved 99 men and 81 women. They were divided into two groups. One was required to adhere to the recommended rate 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 group of the Mediterranean diet, 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 accelerate your weight loss, calculate your calorie intake and stick to it when developing the menu.
Italian doctors conducted another large study involving 32, 119 volunteers. For nearly 12 years, all of its participants adhered to the principles of the Mediterranean diet. Long-term adherence to this diet has been shown to reduce the risk of weight gain and fat accumulation in the abdomen for the next five years after stopping the diet.
Doctor's comment
Are there any drawbacks to the Mediterranean diet?
The principles of the Mediterranean diet are in accordance with the recommendations of the WHO. It is rich in vegetables and fruits, correct complex carbohydrates, healthy monounsaturated fatty acids, complete protein. Restrictions are placed only on fast carbohydrates, fast food, convenience foods, and foods high in trans fat. By eliminating the diet of these foods, a person who follows the principles of the Mediterranean diet, overwhelmingly, begins to lose weight. The process is not quick, but it is for the best. Rapid weight loss is bad for your health.
Since the Mediterranean diet involves the consumption of a large amount of high-quality vegetables, fish, seafood, 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.
Dry red 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?
Generally, no more than 150ml of wine per day is safe for women and no more than 200ml for men. It is preferable that this amount is not drunk at one time, but distributed 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 cannot control your alcohol consumption. On the contrary, wine is part of a geographical tradition.
Who shouldn't try this diet?
The Mediterranean diet is versatile and has no strict contraindications due to a balanced and varied diet. However, due to the high fat content, this type of diet should be treated with caution in people with 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 have recommended a Mediterranean diet for the prevention of the 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 get enough fiber, do not neglect grains and legumes, get complete proteins and all essential fatty acids - it will be easier for the body to fight against them. infections. The Mediterranean diet meets all these requirements. Therefore, it can be used to prevent not only coronavirus, but also other viral diseases.