Diet for long life
The term "Mediterranean diet" was first introduced to the world thanks to American nutritionists Ansel and Margaret Keys, who ate according to the principles of the Mediterranean diet since the 1940s and lived at least 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 should 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, southern France and other countries in the Mediterranean region are directly dependent on their approach to healthy eating.
Basic principles of nutrition
The carbohydrate, protein and fat content of 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. That is, durum wheat pasta, legumes and many types of whole grain bread. Also olive oil, avocado, fatty fish. Add to this a salad with fresh vegetables and herbs - and a healthy meal is on the table.
At the same time, there are no strict restrictions or methods, because the main 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 own preferences for greens, but there are many of them on the tables.
Thus, Greeks use lettuce leaves as a "green pie", wrapping vegetables, meat and grains. Horta is a popular snack – a mixture of herbs with butter or lightly fried.
The love of spinach comes from France; its neutral taste allows you to use the greens both as a main course and as any kind of filling in culinary delights.
And Italians love broccoli, and the healthiest part of it is the leaves, which they eat raw, balancing the spiciness with tomatoes and cheese, and fried, seasoned with balsamic.
Dairy
Dairy products are always 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 lover of mature and aged cheeses, then Greece is a real lover of yogurt. There they are served with salads, meat, bread products, and as independent dishes, with or without fruits, herbs.
In the first rows of advantages among cheeses we find:
- Dietary goat cheese, which is low in calories, but rich in B vitamins and trace elements, and easily digestible proteins.
- Sheep's or goat's milk feta 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 additionally enriched with enzymes that are beneficial 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, the spicy taste 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, the hallmark of Mediterranean cuisine.
Meat and fish
If we analyze the ratio of meat and fish dishes, then, despite delicacies such as Parma ham from Italy or jamon from Spain, fish and seafood still dominate. Red meat is rarely on the menu, because from seafood you can get the maximum amount of saturated fatty acids, vitamins and trace elements.
Fat
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 dominate 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 oil daily is essential in this unique approach to healthy eating. Don't worry - some nutritionists recommend eating 60 grams daily for breakfast. soaked bread 40 g. 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 is improved and the aging process is slowed down. Olive oil also contains many 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 extracted and processed improperly, which destroys delicate nutrients, and some fatty acids can even become rancid or toxic. Therefore, you should choose only high-quality oil, with indications on the label
Spices, seasonings, aromatic oils
Mediterranean cuisine is particularly enriched with aromatic oils infused with herbs and spices. You can easily make them yourself at home - garlic 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 explains the therapeutic effect on the cardiovascular system in particular, and on 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 just have a good mood.
The 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, durum whole grains and small portions 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 desserts, Mediterranean people use fruit or light homemade desserts using natural sweeteners such as honey.
The animal component of the diet is represented by a moderate consumption of cow, goat or sheep cheese and yogurt and a lot of local fish. It is a source of omega-3 fatty acids and other healthy fats, "correct" cholesterol, which strengthens the walls of blood vessels.
Improvement of the cardiovascular system High intakes of monounsaturated fat and omega-3 foods are associated with significant reductions in 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% 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 experienced higher 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 On 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 harm, regulating 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, causing us to gain weight and maintain our weight even when we diet.
There is a lot of evidence to suggest that the Mediterranean diet can serve as an anti-inflammatory diet that can 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 a natural lifestyle for diabetics.
A Mediterranean way of eating helps prevent blood sugar spikes and troughs. Carbohydrates - in the form of wholemeal bread or durum wheat pasta, often combined with olive oil or cheeses, plenty of greens and vegetables - are an excellent source of energy for several hours without significant increases in sugar levels and early 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 damaging effects of toxicity, free radicals, poor inflammatory diets or food allergies that can contribute to brain dysfunction. Cognitive impairments can occur when the brain doesn't get enough dopamine, an important chemical needed for proper body movement, mood regulation and mental function.
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 Back in 1988, a study in Lyon asked heart attack patients to follow a Mediterranean diet high in monounsaturated fat or a standard diet significantly reduced 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 dying from any cause compared to the group on a standard diet. At the same time, there was no big difference in the level of total cholesterol, which proved the absence of its direct relationship with heart diseases. 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 to relieve stress and relax Chronic stress significantly reduces quality of life and negatively affects weight and general health. The Mediterranean diet encourages you to spend more time in nature and sleep well. This is a great way to relieve stress and therefore 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 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 nutrient-rich diet, on the other hand, helps protect the brain from organic and functional changes. Other diet and lifestyle changes, such as getting enough sleep, watching what you eat, choosing your menu 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 nutrition system, then from now on you should have the following products on your table every day:
- Fresh fruit (apples, bananas, pears, citrus fruits, figs, peaches, apricots, berries, melons, watermelons).
- Vegetables (mainly non-starchy, such as tomatoes, eggplants, artichokes, all types of cabbage), greens (especially leafy - spinach, lettuce).
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole grain oats, wheat and products made from them - bread and pasta).
- Legumes and beans (lentils, chickpeas, beans, peas, peanuts);
- Root vegetables (yams - sweet potatoes, turnips, yams, parsnips, Jerusalem artichokes).
- Nuts and seeds (walnuts, almonds, hazelnuts - 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 fats (olive oil, pure avocado and oil from it).
- Pure water about 2 liters a day, tea or coffee is allowed, but sugary 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 (give preference to wild varieties of fish over artificially cultivated ones), shrimps, oysters, clams, mussels, crabs - at least 4 times a week.
- Eggs - in moderation, 2-4 times a week.
- Potatoes - in moderation.
- Some sweets.
Each month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork loin).
You should avoid in your diet:
- Processed 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 "low fat", "enriched", "refined").
Menu for the week
A huge advantage, but at the same time a disadvantage of the Mediterranean nutritional system, is the absence of strict rules and a clear nutritional plan. To help you get your bearings, here's the menu for the week, tailored to our laneway food cart.
Monday
- Breakfast – yogurt with cereals and berries.
- Lunch – cabbage soup and grilled meat.
- Dinner – vegetable salad with eggs, dressed with olive oil and lemon juice.
- Snack – fruit salad from seasonal fruits, a handful of nuts.
Tuesday
- Breakfast - oatmeal with flaxseed, honey and banana slices.
- Lunch – lasagna with vegetables.
- Dinner – baked eggplant with feta cheese and cheese sandwich.
- Snack – probiotic yogurt, grapes and popped popcorn.
Wednesday
- Breakfast – berry pudding with Greek yogurt and chia seeds.
- Lunch – whole grain sandwich with vegetables.
- Dinner: Grilled salmon served with brown rice and vegetables.
- Snack – roasted pumpkin seeds, celery with peanut butter.
Thursday
- Breakfast - omelette with tomatoes, peppers, onions, broccoli and feta cheese.
- Lunch – mashed spinach soup with sour cream, cream or Greek yogurt, potatoes baked in the oven.
- Dinner – shrimp salad, dressed with olive oil.
- Snack – various tropical fruits, carrots with hummus.
Friday
- Breakfast – oatmeal with dried fruit and nuts.
- Lunch – vegetable soup with chicken broth.
- Dinner – fried or baked fish.
- Snack – kale 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.
- Snack - fruit, cottage cheese with dried fruit.
Sunday
- Breakfast - yogurt with bifidobacteria with chopped fruits and nuts.
- Lunch – tuna salad dressed in olive oil.
- Dinner - Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, dressed with olive oil, a piece of lean steak.
- Snack – various nuts, fruit salad.
Disadvantages and harms of the diet
The disadvantage of this diet system is, first of all, the need to change your eating habits - to give up many 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 cost 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 approach the menu selection with care, given the high fiber content in the daily menu. It is also worth avoiding red wine allowed by the diet for pregnant women and other people for whom alcohol, even in small quantities, can be harmful.
Weight loss with the Mediterranean diet
Many people doubt whether it is possible to lose weight on such a diet? Indeed, this mild 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 that involves dietary restrictions allows you to fully train. And there's a pleasant bonus here - it's the Mediterranean diet that gives you strength for 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 annoying. You should calculate for yourself how many calories you need in order not to feel hungry, but at the same time lose weight and independently relate physical activity and the amount of food consumed. However, most dieters find it convenient because strict restrictions are harder to achieve.
Summary
The Mediterranean diet is not a diet in the usual sense, but is a specific nutritional system that one 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. It is thanks to the unique diet - high consumption of olive oil, fruits, nuts, vegetables and grains. moderate consumption of fish and poultry; low consumption of dairy products, red meat and sweets. and red wine in moderation – reduce rates of chronic disease on the way to longevity.