The Mediterranean diet has no contraindications or strict restrictions. And above all, the kilograms thrown off do not come back. Together with the doctor, we will find out her secret.
This is how the Mediterranean diet works
The popularity of the Mediterranean diet is easy to explain. Scientists have found that residents of Mediterranean countries rarely suffer from heart disease and obesity due to the specifics of diet. Although this is not really a diet in the usual sense, but a set of healthy eating habits that are characteristic of Greeks, Italians, Spaniards, Moroccans. There are no strict restrictions, rules and numbers here. It is primarily aimed at teaching the body a balanced diet and improving health.
At the same time, the kilograms go very slowly and smoothly: it can take about six months before the first results are visible. But there are pluses here. You don't have to go hungry, which means the body is not experiencing stress. This approach will allow 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 you can eat delicious, healthy and varied food.
Foods that should be included in the diet
The Mediterranean menu is rich in plant-based foods, lean fish, and seafood. It is balanced and contains all the substances that are important for the body, so it is suitable for almost everyone. You should not try such a diet if you have allergies or individual intolerance to certain foods. Nice bonus: it is allowed to change the menu according to your individual preferences.
- Focus on fresh fruits, vegetables, nuts, legumes, and whole grains. They should form the basis of your diet. However, try to prioritize the least processed foods, ideally organic.
- Save red meat and sausages for special occasions. They can be added to the menu a maximum of twice a month. You shouldn't get carried away with chicken and eggs either. But you can't limit yourself when it comes to fish and seafood. With such a diet, it is recommended to eat it daily or at least twice a week.
- Eat more low-fat dairy products and fermented dairy products. The main thing is that they have no sugar, flavors and fillers.
- Drink plenty of clean, still water. Lovers of tea and coffee can indulge in their usual pleasures, but do not add sugar to drinks. In addition, if you wish, you can drink a glass of dry red wine every day.
- The Mediterranean diet consists of three main meals - breakfast, lunch and dinner. If you get hungry in between, you can grab a handful of nuts, berries, Greek yogurt, or fruit.
- Such a diet does not require you to count calories or monitor the ratio of macronutrients - proteins, fats, carbohydrates - that enter the body. If you choose to dine in a restaurant, choose 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 - exercise for at least 30 minutes a day. Moderate exercise speeds up the weight loss process. In addition, followers of the Mediterranean diet pay special attention to communication with loved ones. Cook whenever possible and sit down with your family to help 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, beets.
- 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.
- Grains: Whole grain oats, brown rice, rye, barley, corn, buckwheat, whole grain bread, durum wheat noodles.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, prawns, oysters, shellfish, crabs, clams.
- 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 can be replaced with cheaper and well-known products if necessary. So instead of Greek yogurt, you can use regular kefir or homemade yogurt. Whole grains are replaced by buckwheat, barley, and oatmeal, and trout or tuna is replaced by 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 olive oil. For example, unrefined sunflower oil contains more omega-6, phytosterol and vitamin E.
Food to avoid
The Mediterranean diet has no taboos. Nevertheless, the consumption of some foods should be reduced or, even better, given up completely. These include white sugar, wheat flour, ready meals, refined butter, spirits, soda, fast food, and highly processed foods (candy bars, snacks, sausages, sausages). Use dried herbs and spices instead of salt. It is better to gradually abandon usual food - this will help minimize stress on the body.
Weekly menu option
Monday
- Breakfast: Greek yogurt with fresh berries and muesli.
- Lunch: Lentil Soup and Whole Wheat 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: broccoli casserole and plain yogurt.
Wednesday
- Breakfast: omelette with vegetables, tomatoes and olives.
- Lunch: baked fish and bulgur with green peas.
- Dinner: a glass of kefir and a low-fat cottage cheese casserole.
Thursday
- Breakfast: natural yogurt with fruits and nuts.
- Lunch: Whole Wheat Salmon and Avocado Sandwich.
- Dinner: white cabbage stewed with chicken breast.
Friday
- Breakfast: oatmeal with nuts and honey.
- Lunch: brown rice with egg, onions and avocado.
- Dinner: seafood pasta and a glass of red wine.
Saturday
- Breakfast: two boiled eggs and fried vegetables.
- Lunch: durum wheat spaghetti and grilled beef.
- Dinner: Whole grain pizza with cheese and vegetables.
Sunday
- Breakfast: steamed cheesecake, fruit and honey.
- Lunch: fish soup and cucumber and tomato salad.
- Dinner: vegetable lasagne and a glass of red wine.
The Effectiveness and Benefits of the Mediterranean Diet
The main benefit of the diet is the benefits to the body. It is no coincidence that nutritionists have given it the status of one of the safest food systems. This is proven by the results of many years of research. Here are some science-based facts about how the Mediterranean diet affects the body.
1. Strengthens the heart
For their study, Spanish scientists invited 7447 volunteers aged 55 to 80 who are at increased risk of 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 showed that stroke and heart attack risk was reduced by almost a third in people who followed the Mediterranean diet. According to scientists, the diet helps eliminate "bad" cholesterol from the body and also normalizes blood pressure and sugar levels.
2. Helps prevent diabetes
The same scientists tried to find out how the Mediterranean diet affects the incidence of type 2 diabetes. To do this, they assessed the condition of 418 people who did not have the disease at the start of the study. Those who chose the Mediterranean diet were 52% less likely to develop diabetes 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 positive effect on the intestinal flora. Specialists monitored the health of 612 people aged 65 to 79 from Poland, the United Kingdom, 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 useful fatty acids. At the same time, the number of chemicals that cause inflammation and the number of bacteria that are involved in the formation of bile acids decreased.
4. Extends life
Cardiologists at the University Hospital in Saint-Etienne (France) have found that a Mediterranean diet can reduce the risk of premature death. The study included 605 people who had had a heart attack six months earlier. They were also offered two nutritional options - a low-fat diet and a Mediterranean diet. For four years, the researchers monitored the patient's health. In the Mediterranean diet, the risk of death from all causes was 45% lower and the risk of heart disease was 70% lower.
5. Helps you lose weight
A Mediterranean diet allows you to normalize your weight without counting calories. This is the conclusion reached by scientists from the Second University of Naples. 99 men and 81 women took part in the study. They were divided into two groups. One had to adhere to the recommended percentage of proteins, carbohydrates and fats, the other - to increase the consumption of whole grains, nuts, fruits, vegetables and olive oil. Two years later, scientists evaluated the result: In the Mediterranean diet group, the weight loss was three times as high.
This is confirmed by the study by Canadian specialists. According to him, the Mediterranean diet is no less effective than the low-carb 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 creating the menu.
Italian doctors conducted another large study with 32, 119 volunteers. For almost 12 years, all participants adhered to the principles of the Mediterranean diet. Long-term adherence to this diet was found to reduce the risk of weight gain and abdominal fat accumulation for the next five years after stopping the diet.
Doctor's comment
Does the Mediterranean diet have any disadvantages?
The principles of the Mediterranean diet are in line with WHO recommendations. It is rich in vegetables and fruits, correct complex carbohydrates, healthy monounsaturated fat, complete protein. Restrictions only apply to fast carbs, fast foods, ready meals, and foods high in trans fats. If a person who follows the principles of the Mediterranean diet breaks the diet from such foods, then the vast majority will begin to lose weight. The process isn't quick, but it's for the best. Rapid weight loss is harmful to health.
Since the Mediterranean diet involves consuming a large amount of high quality vegetables, fish, seafood and vegetable oils, the food basket becomes more expensive. But health is not worth saving. Because a balanced, nutritious 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?
As a rule, no more than 150 ml of wine per day is safe for women, and not more than 200 ml for men. This amount is preferably not drunk all at once, but rather spread over the day. Drinking wine is not an essential part of the Mediterranean diet. It can and should be neglected if you have liver or heart problems, or if you cannot control your alcohol consumption. Rather, wine is part of a geographical tradition.
Who shouldn't try this diet?
The Mediterranean diet is varied and, thanks to a balanced and varied diet, has no strict contraindications. However, due to the high fat content, this type of diet should be consumed with caution in the case of liver or gastrointestinal diseases. You should consult your doctor in advance. Of course, it should be limited to people with allergic reactions and intolerance to foods that are used in the diet.
Some doctors have recommended a Mediterranean diet for coronavirus prevention. Is this justified?
To fight off viral infections, it is important to watch out for immunity. And the activity of the immune system depends directly on what we eat. If your diet is balanced, rich in vegetables and fruits, you get enough fiber, you don't neglect grains and legumes, you get complete protein and all essential fatty acids - it becomes easier for the body to fight off infections. The Mediterranean diet meets all of these requirements. Therefore, it can be used not only to prevent the coronavirus, but also to prevent other viral diseases.