Diet for long life
The term "Mediterranean diet" was introduced to the world for the first time thanks to the American nutritionists Ansel and Margaret Keyes, who ate according to the principles of the Mediterranean diet since the 1940s and lived no less than 97 and 100 years each. It is the only diet in the world that received UNESCO Intangible Cultural Heritage status in 2013. Today, the Mediterranean diet is especially popular among celebrities Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.
There is only one drawback - this approach to healthy eating must be followed throughout your life, but nevertheless, since the mid-90s, the diet has gained more and more admirers.
Why "Mediterranean"? Studies show that the attractive figures, longevity and good health of the inhabitants of Greece, North-Eastern Spain, Italy, Portugal, Southern France and other countries of the Mediterranean region directly depend on their approach to healthy eating.
The basic principles of the diet
The content of carbohydrates, proteins and fats in the diet is 60%, 10% and 30%, respectively. But the main secret is that the fats and carbohydrates in the diet for weight loss must be correct. Namely durum wheat pasta, legumes and many types of whole grain bread. Also olive oil, avocado, fatty fish. Add to this a salad of fresh vegetables and herbs - and a healthy lunch is on the table.
At the same time, there are no strict restrictions or methods, since the basic principle of the system is that products are divided into:
- included in the daily diet;
- consumed 1-4 times a week;
- allowed no more than 1-2 times a month.
Greenery
Each country has its preferences for leafy greens, but there are many on the tables.
So the Greeks use lettuce leaves as "green pita bread", wrapping vegetables, meat and grains in them. Horta is a popular snack - a mixture of herbs with butter or lightly fried.
The love for spinach comes from France, its neutral taste allows you to use greens both as a main dish and as any fillings in culinary delights.
And Italians love broccoli, the healthiest part of it being the leaves, which they eat raw, balancing the spicy flavor with tomatoes and cheese, and fried, seasoned with balsamic vinegar.
Dairy products
Dairy products are consistently popular in Mediterranean countries. When used properly, animal milk is a source of calcium, vitamin D, protein and amino acids. And if France is a fan of mature and aged cheeses, then Greece is a real lover of yogurt. There they are served with salads, meat, bakery products and as separate dishes, with or without fruits, herbs.
In the first rows of benefits among cheeses we find:
- Diet goat cheese, which is low in calories, but high in vitamins and trace elements of group B and easily digestible proteins.
- Feta, made from sheep's or goat's milk, helps control blood pressure, calms the nervous system and strengthens bones.
- Spicy Parmesan is a leader in terms of protein, vitamins and amino acids.
- Silk provolone is additionally enriched with enzymes that are useful for humans, giving it an unusual taste.
Vegetables
The variety of salads on the menu is quite expected for Mediterranean countries. Nutritionists have always emphasized the need for an abundance of vegetables in the daily diet. This will help improve digestion and heart function. Fresh vegetables with minimal processing, olive oil, the spiciness of herbs. . . And on your table there is a source of vitamins, organic acids, carbohydrates, proteins and fats - everything the body needs. Add a few slices of feta - this is what an authentic Greek salad looks like, a hallmark of Mediterranean cuisine.
Meat and fish
If we analyze the ratio of meat and fish dishes, then, despite such delicacies as Parma ham from Italy or ham from Spain, fish and seafood still dominate. Red meat is rarely found on the menu, since it is from seafood that you can get the maximum amount of saturated fatty acids, vitamins and trace elements.
fats
An important feature of the Mediterranean diet is the reduction of saturated animal fats in favor of healthier vegetable oils and unsaturated fats. Vegetable oils are olive oil, nuts, seeds. Unsaturated fats predominate in oily fish with the highest content of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and trace elements in the body, and the bonus will be elastic skin and shiny hair.
Olive oil
Olive oil occupies a special place in the menu of the Mediterranean diet. A few tablespoons of butter daily are a must in this unique approach to healthy eating. Don't worry - some nutritionists recommend eating 60 grams a day for breakfast. bread soaked 40g. olive oil. This is not surprising, since the fat in olive oil is similar to the fat in breast milk, so it is recommended to start introducing vegetable oils in complementary foods with it. For an adult gourmet, olive oil improves bone mineralization, improves digestion and stabilizes blood pressure. Olive oil contains oleic acid (up to 70% by volume). It belongs to Omega-9 unsaturated fatty acids and acts as a powerful natural antioxidant. As a result, metabolism improves and aging processes are slowed down. Olive oil also contains many vitamins E and K, which help improve immunity and regulate energy processes in the body.
You should also understand that not every olive oil is produced according to the rules. Many unscrupulous manufacturers flood the market with low-quality and fake products. These oils can be extracted and processed improperly, which destroys delicate nutrients, and some fatty acids can even become rancid or toxic. That's why you should choose only high-quality oil, marked on the label
Condiments, spices, aromatic oils
Mediterranean cuisine is particularly enriched with aromatic oils infused with herbs and spices. You can easily prepare them yourself at home - garlic-infused butter will harmoniously decorate pasta and sauces, mint oil will emphasize the freshness of salads, and lemon oil will add sophistication to fish dishes. At the same time, salt consumption is significantly reduced, which explains the healing effect on the cardiovascular system in particular and the whole organism in general. Feel free to use spices and seasonings in your recipes, experiment with combinations and dosage.
Red wine
There is also a spiciness of the diet - red wine is encouraged, but moderate alcohol consumption is emphasized. From 10 to 50 ml per day is enough to improve the work of the heart, cleanse the blood vessels and simply for a good mood.
Benefits of the Mediterranean Diet
The products for this diet are minimally processed and without added refined sugar. This includes olive oil, vegetables and fruits, legumes, nuts, hard whole grains, and small portions of animal products that are necessarily "organic" and not shelf-stable. Virtually no GMOs, artificial ingredients, preservatives, flavor enhancers, and much more. little sugar For desserts, Mediterraneans use fruit or light home-made desserts with natural sweeteners such as honey.
The animal component of the diet is represented by a moderate consumption of cow, goat or sheep cheese and sour milk and plenty of locally caught fish. It is a source of omega-3 fatty acids and other healthy fats, "correct" cholesterol, which strengthens the walls of blood vessels.
Improving the cardiovascular system A high intake of monounsaturated fats and omega-3 foods is associated with a significant reduction in all-cause mortality, especially heart disease. Many studies have shown the positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil, including a 30% reduction in the risk of death from cardiovascular disease, as well as a 45% reduction in acute heart failure.
Warwick Medical School also found that people who regularly consumed extra virgin olive oil had greater reductions in blood pressure than people who consumed mostly sunflower oil.
It's also extremely rare for Mediterranean people to have low levels of "good" cholesterol because they usually get plenty of healthy fats from their natural diet.
Lose weight the healthy way With this diet, you can eat a lot of varied and delicious food without feeling hungry. Therefore, you can follow this diet for a long time without crashing by regulating your weight and reducing your fat intake in an easy and natural way. There is room for variation in the Mediterranean diet, whether you prefer to increase the amount of carbohydrates or emphasize high-quality protein products from animal and especially plant sources. In any case, this style of eating will help regulate weight gain, control blood sugar levels, improve mood and consistently high energy levels.
Cancer prevention According to researchers from the Department of Surgery at the University of Genoa in Italy, the balanced ratio of omega-6 and omega-3 essential fatty acids, high in fiber, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine protects DNA from damageand stops cell mutation, reduces inflammatory processes and slows tumor growth. Olive oil also reduces the risk of colon and bowel cancer.
Treatment and prevention of diabetes The Mediterranean diet controls excess insulin, the hormone that controls blood sugar, makes us gain weight, and maintains weight even when we're on a diet.
There is ample evidence to suggest that the Mediterranean diet may serve as an anti-inflammatory diet that may help fight diseases associated with chronic inflammation, including metabolic syndrome.
A diet low in sugar and high in fresh foods and fats is part of the natural lifestyle for diabetics.
The Mediterranean style of eating helps prevent spikes and dips in blood sugar. Carbohydrates - in the form of whole grain bread or durum wheat pasta, often combined with olive oil or cheese, plenty of greens and vegetables - are an excellent source of energy for several hours without significant spikes in sugar levels and early feelings of hunger.
Protecting cognitive health and promoting good mood Healthy fats like olive oil and nuts are known to help fight age-related cognitive decline. They can counteract the harmful effects of toxicity, free radicals, poor inflammatory diets, or food allergies that can contribute to brain dysfunction. Cognitive impairment can occur when the brain doesn't get enough dopamine, an important chemical needed for proper body movement, mood regulation and mental functioning.
Probiotic foods like yogurt and kefir promote healthy gastrointestinal function, which is also linked to cognitive function.
Thus, the Mediterranean style of eating can be a natural treatment and prevention for Parkinson's disease, Alzheimer's disease and age-related dementia.
Promotes longevity Back in 1988, a study in Lyon asked heart attack patients to follow a Mediterranean diet high in monounsaturated fat or a standard diet with a significant reduction in saturated fat. Four years after the start of the study, the results of a follow-up examination showed that patients in the first group were 70% less likely to suffer from heart disease and also had a 45% lower risk of death from any cause. than in the standard diet group. At the same time, there is no big difference in the level of total cholesterol, which proves the lack of a direct relationship with heart disease. The results were so impressive and groundbreaking that, for ethical reasons, the study was stopped early so that all participants could continue to follow a Mediterranean diet for maximum health and longevity.
Helps in stress relief and relaxation Chronic stress significantly reduces quality of life and negatively affects weight and overall health. The Mediterranean diet encourages you to spend more time in nature and get a good night's sleep. This is a great way to relieve stress and therefore prevent inflammation. And also - there is more time for laughing, dancing, resting and doing hobbies.
Fights depression A study published in the journal Molecular Psychiatry in 2018 found that eating a Mediterranean diet reduced the likelihood of depression. Inflammation is often cited as a root cause of many disorders and psychiatric conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue, and social withdrawal. A diet high in nutrients, on the contrary, helps protect the brain from organic and functional changes. Other diet and lifestyle changes, such as getting enough sleep, watching what you eat, planning your meals in advance, and limiting stress, lead to stable mental health.
What is possible and how often
If you decide to try this popular and in many ways unique food system, then from now on you should have the following products on your table every day:
- Fresh fruits (apples, bananas, pears, citrus fruits, figs, peaches, apricots, berries, melons, watermelons);
- Vegetables (mainly those without starch, such as tomatoes, eggplants, artichokes, all types of cabbage), vegetables (especially leafy ones - spinach, lettuce);
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and their products - bread and pasta);
- Legumes and beans (lentils, chickpeas, beans, peas, peanuts);
- Root crops (yams - sweet potatoes, turnips, yams, parsnips, Jerusalem artichokes);
- Nuts and seeds (walnuts, almonds, hazelnuts - hazelnuts, macadamia, cashews, sesame, sunflower seeds, pumpkin seeds);
- Spices and herbs (garlic, nutmeg, cinnamon, black pepper, basil, mint, rosemary, sage) will allow you to minimize the amount of salt in your diet;
- Vegetable fats (olive oil, pure avocado and its oil);
- Pure water about 2 liters per day, tea or coffee is allowed, but sweetened drinks and fruit juices should be avoided;
- Dairy products - cheese, yogurt or kefir - in moderation;
- Red wine in moderation (but this is completely optional).
Each week you need:
- Fish and seafood (prefer wild types of fish over artificially raised ones), shrimp, oysters, clams, mussels, crabs - at least 4 times a week;
- Eggs – moderately, 2-4 times a week;
- Potatoes - moderate;
- A little sweet.
Each month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork loin).
You should avoid in your diet:
- Refined sugar and products containing it (ice cream, candies, drinks, table sugar);
- Highly processed grains (white bread, soft wheat pasta, polished grains);
- Trans fats (margarines and products containing them);
- Refined oils (all types, including soybean, canola, cottonseed);
- Processed meat products (sausages, sausages, semi-finished products);
- Products with additional processing or enrichment (labeled as "low-fat", "enriched", "refined").
Menu for the week
A great advantage, but at the same time a disadvantage of the Mediterranean diet system is the lack of strict rules and a clear food plan. To help you navigate, here's the menu for the week, adapted to our bar's food basket.
Monday
- Breakfast - yogurt with cereals and berries.
- Lunch - cabbage soup and roast meat.
- Dinner - vegetable salad with eggs, drizzled with olive oil and lemon juice.
- Snacks - a fruit salad of seasonal fruits, a handful of nuts.
Tuesday
- Breakfast - oatmeal with flax seeds, honey and banana slices.
- Lunch - lasagna with vegetables.
- Dinner – baked eggplant with feta cheese and a cheese sandwich.
- Snacks – probiotic yogurt, grapes and popcorn.
Wednesday
- Breakfast - forest pudding made with Greek yogurt and chia seeds.
- Lunch - whole grain sandwich with vegetables.
- Dinner: grilled salmon served with brown rice and vegetables.
- Snacks – roasted pumpkin seeds, celery with peanut butter.
Thursday
- Breakfast - omelette with tomatoes, peppers, onions, broccoli and feta cheese.
- Lunch - pureed spinach soup with sour cream, sour cream or Greek yogurt, potatoes baked in the oven.
- Dinner – shrimp salad drizzled with olive oil.
- Snacks - assorted tropical fruits, carrots with hummus.
Friday
- Breakfast - oatmeal with dried fruits and nuts.
- Lunch - vegetable soup with chicken broth.
- Dinner - fried or baked fish.
- Snacks – cabbage or zucchini chips, olives.
Saturday
- Breakfast – Sweet potato casserole with spinach and cheese.
- Lunch – Mediterranean whole wheat pizza with cheese, vegetables and olives.
- Dinner - salmon with buckwheat, cabbage salad.
- Snacks - fruits, cottage cheese with dried fruits.
Sunday
- Breakfast - yogurt with bifidobacteria with chopped fruits and nuts.
- Lunch - tuna salad, drizzled with olive oil.
- Dinner - Greek salad with cucumbers, tomatoes, olives, spinach, feta cheese, drizzled with olive oil, a piece of lean steak.
- Snacks - assorted nuts, fruit salad.
The disadvantages and harms of the diet
The disadvantage of this food system is, first of all, the need to change your eating habits - to abandon highly processed and refined products in favor of high-quality and often expensive products. In addition, it is not yet known which factor will be more important - the high price or the habit of the previous diet.
Also, this diet may not be suitable for people with individual intolerance and allergies to seafood. People with stomach and intestinal ulcers should carefully approach the choice of menu, taking into account the high fiber content of the daily menu. It is also worth avoiding diet red wine for pregnant women and other people for whom alcohol, even in small amounts, can be harmful.
Weight loss on a Mediterranean diet
Many people doubt whether it is possible to lose weight on such a diet? Indeed, this gentle diet does not give immediate results, so it is not suitable for the correction of severe obesity. If the main goal of the diet is weight loss, then you should definitely include physical activity. Not every diet that involves dietary restrictions allows you to exercise to the fullest. And here there is a nice bonus - it is the Mediterranean diet that gives you the strength to do sports. This improves weight loss results, creates a beautiful and tight figure and improves health.
Those who have decided to lose weight using this method may find the lack of a strict menu an inconvenience. You will have to calculate yourself how many calories you need in order not to feel hungry, but at the same time lose weight and independently connect physical activity and the amount of food consumed. But still, most dieters find this convenient because strict restrictions are harder to achieve.
Summary
The Mediterranean diet is not a diet in the usual sense, but rather a specific food system that a person can follow throughout their life. It is important to provide three nutritious meals and two snacks during the day so that you do not have to starve. This is thanks to the unique diet - high consumption of olive oil, fruits, nuts, vegetables and cereals; moderate consumption of fish and poultry; low consumption of dairy products, red meat and sweets; and red wine in moderation—reduce levels of chronic disease on the way to longevity.