Diet for long life
The term "Mediterranean diet" was introduced to the world for the first time thanks to American nutritionists Ansel and Margaret Keys, 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 disadvantage - this approach to healthy food must be followed throughout your life, but, nevertheless, since the mid-1990s, the diet has more and more fans.
Why "Mediterranean"? Studies have shown that the attractive figures, longevity and good health of the inhabitants of Greece, northeastern Spain, Italy, Portugal, the south of France and other countries of the Mediterranean region directly depend on their access to healthy food.
Basic principles of 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 restrictions or strict methods, because the main principle of the system is to divide products 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 own preferences for greens, but there are many of them on the table.
Thus, Greeks use lettuce leaves as "green pita bread", wrapping vegetables, meat and grains in them. Horta is a popular snack - a mixture of buttered or lightly fried herbs.
The love of spinach comes from France; its neutral taste allows you to use greens as a main dish and as all kinds of fillings in culinary delights.
And Italians love broccoli, and the healthiest part of it is the leaves, which they eat raw, balancing the spicy flavor with tomatoes and cheese, and fried, seasoned with balsamic vinegar.
milkweed
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 ripe and aged cheeses, then Greece is a true yogurt lover. They are served there with salads, meat, bakery products and as independent dishes, with or without fruits and herbs.
In the first rows of benefits among cheeses we find:
- Dietary goat cheese, which is low in calories but high in B vitamins and trace elements, and easily digestible protein.
- 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 the content of proteins, vitamins and amino acids.
- Silk provolone is also enriched with enzymes that are useful for humans, giving it an unusual taste.
Vegetables
The variety of salads on the menu is quite expected in 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, pickling 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 flavors such as Parma ham from Italy or jamon from Spain, fish and seafood still dominate. Red meat is rarely found on the menu, because 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 fatty fish with the highest content of omega-3 unsaturated 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 Mediterranean diet menu. A few tablespoons of oil a day are a must in this unique approach to healthy eating. Don't worry – some nutritionists recommend eating 60 grams a day for breakfast. soaked bread 40 gr. olive oil. This is not surprising, because the fats in olive oil are similar to the fats 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, the metabolism improves and the aging process slows down. Olive oil also contains a lot of vitamins E and K, which help improve immunity and regulate the body's energy processes.
You should also understand that not all olive oil is made according to the rules. Many unscrupulous manufacturers flood the market with low-quality and counterfeit products. These oils can be improperly extracted and processed, which destroys delicate nutrients and some fatty acids can even become rancid or toxic. Therefore, you should choose only high-quality oil, with signs on the label
Spices, spices, aromatic oils
Mediterranean cuisine is particularly rich in aromatic oils infused with herbs and spices. You can easily make them yourself at home - garlic-infused oil 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 also explains the healing effect on the cardiovascular system in particular, and the whole body as a whole. Feel free to use spices and seasonings in your recipes, experiment with combinations and dosage.
Red wine
There is also a spicy feature of the diet - red wine is encouraged, although moderate alcohol consumption is emphasized. From 10 to 50 ml per day is enough to improve heart function, clean blood vessels and have a good mood.
The benefits of the Mediterranean diet
The products for this diet are minimally processed and without additional refined sugar. This includes olive oil, vegetables and fruits, legumes, nuts, dry grains and small parts of animal products, which are necessarily "organic" and not shelf-stable. There are virtually no GMOs, artificial ingredients, preservatives, flavor enhancers and very little sugar. For sweets, Mediterranean people use fruit or light homemade cakes using natural sweeteners such as honey.
The animal component of the diet is represented by moderate consumption of cow's, goat's or sheep's cheese and yoghurts and plenty of locally caught fish. This 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 High intakes of unsaturated fats and omega-3 foods are associated with significantly lower all-cause mortality, especially from 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 percent reduction in the risk of death from cardiovascular disease, as well as a 45 percent reduction in acute heart failure. of the heart.
Warwick Medical School also found that people who regularly consumed extra virgin olive oil experienced greater reductions in blood pressure than people who consumed mostly sunflower oil.
In addition, it is 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 In this diet, you can eat a very varied and tasty food without feeling hungry. Therefore, you can follow this diet for a long time without breaking down, adjusting your weight and reducing 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. Either way, 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, a balanced ratio of omega-6 and omega-3 essential fatty acids, high fiber content, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine, protects. DNA from damage and stops cell mutation, reduces inflammatory processes and delays 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 our weight even when we 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 rich in fresh foods and fats is part of a natural lifestyle for diabetics.
A Mediterranean eating style helps prevent blood sugar spikes and troughs. Carbohydrates - in the form of whole grain bread or durum wheat pasta, often combined with olive oil or cheeses, lots of greens and vegetables - are an excellent source of energy for several hours without significantly increasing sugar levels and aearly feeling 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 impairments can occur when the brain does not 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 has also been 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 In 1988, a study in Lyon asked heart attack patients to follow a Mediterranean diet high in unsaturated 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 group witha standard diet. At the same time, there was no significant change in the level of total cholesterol, which proved the lack of a direct link 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.
It helps in stress relief and relaxation Chronic stress significantly reduces the 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 prevent inflammation. And also - there is more time to laugh, dance, relax and engage in hobbies.
Fights depression A study published in the Journal of Molecular Psychiatry in 2018 found that eating a Mediterranean diet reduces the likelihood of depression. Inflammation is often cited as the root cause of many psychiatric disorders and conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue, and social withdrawal. A nutrient-rich diet, on the contrary, helps protect the brain from organic and functional changes. Other diet and lifestyle changes, such as getting enough sleep, being mindful of what you eat, choosing your menu in advance and limiting stress lead to sustainable 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, blackberries, melons, watermelons);
- Vegetables (mainly those without starch, such as tomatoes, eggplants, artichokes, all types of cabbage), greens (especially leafy ones - spinach, lettuce);
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and products made from them - bread and pasta);
- Legumes and beans (lentils, chickpeas, beans, peas, peanuts);
- Root vegetables (yams - sweet potatoes, turnips, parsnips, Jerusalem artichokes);
- Nuts and seeds (walnuts, almonds, hazelnuts, macadamia nuts, cashews, sesame seeds, sunflower seeds, pumpkin seeds);
- Spices and herbs (garlic, nutmeg, cinnamon, pepper, basil, mint, rosemary, sage) will allow you to minimize the amount of salt in your diet;
- Vegetable fat (olive oil, pure avocado and its oil);
- Pure water about 2 liters per day, tea or coffee is allowed, but sweet drinks and fruit juices should be avoided;
- Dairy products - cheeses, yogurt or kefir - in moderation;
- Red wine in moderation (but this is completely optional).
Each week you need:
- Fish and seafood (prefer wild varieties of fish over artificially raised ones), shrimp, oysters, mussels, crabs - at least 4 times a week;
- Eggs - in moderation, 2-4 times a week;
- Potatoes - in moderation;
- Some sweets.
Every month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork tenderloin).
In your diet you should avoid:
- Refined sugar and products containing it (ice cream, candies, drinks, table sugar);
- Highly processed grains (white bread, soft wheat pasta, refined grains);
- Trans fats (margarine and products containing them);
- Refined oils (all types, including soybean, rapeseed, 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 nutrition system, is the lack of strict rules and a clear nutrition plan. To help you get your bearings, here's the menu for the week, tailored to our bar's food basket.
Monday
- Breakfast - yogurt with cereals and berries.
- Lunch – soup with cabbage and baked meat.
- Dinner - vegetable salad with eggs, dressed with olive oil and lemon juice.
- Snacks – fruit salad from 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 crushed popcorn.
Wednesday
- Breakfast – berry pudding made with Greek yogurt and chia seeds.
- Lunch – whole grain sandwich with vegetables.
- Dinner: Grilled salmon served with rice and vegetables.
- Snacks – roasted pumpkin seeds, celery with peanut butter.
Thursday
- Breakfast - omelette with tomatoes, bell peppers, onions, broccoli and feta cheese.
- Lunch - mashed spinach soup with sour cream, cream or Greek yogurt, baked potatoes.
- Dinner - shrimp salad, dressed with olive oil.
- Snacks – various tropical fruits, carrots with hummus.
Friday
- Breakfast - oatmeal with dried fruits and nuts.
- Lunch – vegetable soup with chicken stock.
- Dinner - fried or baked fish.
- Snacks – kale or zucchini chips, olives.
Saturday
- Breakfast – Sweet Potato Casserole with Spinach and Cheese.
- Lunch – Mediterranean whole grain 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 fruit and chopped nuts.
- Lunch - tuna salad dressed with olive oil.
- Dinner – Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, dressed with olive oil, a piece of lean steak.
- Snacks – various nuts, fruit salad.
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 many processed and refined products in favor of high-quality and, often, expensive products. Moreover, it is not yet known which factor will be more important - the high cost or the previous diet habit.
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, given the high fiber content in the daily menu. It is also worth avoiding red wine allowed on a diet for pregnant women and other people for whom alcohol, even in small amounts, can be harmful.
Weight loss with the Mediterranean diet
Many people doubt whether it is possible to lose weight on such a diet? In fact, this soft diet does not give immediate results, so it is not suitable for correcting severe obesity. If the main goal of the diet is weight loss, then you should definitely include physical activity. Not every diet associated with dietary restrictions allows you to fully exercise. And here's a nice bonus - it's the Mediterranean diet that gives you the strength to exercise. This improves weight loss results, creates a beautiful and fit figure and improves health.
Those who have decided to lose weight using this method may find the lack of a strict menu inconvenient. You will have to calculate yourself how many calories you need so that you do not 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.
Briefing
The Mediterranean diet is not a diet in the usual sense; rather, it is a specific nutritional system that a person can stick to throughout their life. It's important to provide three nutritious meals and two snacks throughout the day so you don't have to go hungry. 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 the rate of chronic disease on the way to longevity.