Diet for long life
The term "Mediterranean diet" was first introduced to the world thanks to the American nutritionists Ansel and Margaret Keyes, who ate according to the principles of the Mediterranean diet since the 1940s and lived at least 97 and 100 years. 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, including Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.
There is only one disadvantage - this approach to healthy eating must be followed throughout life, but nevertheless, since the mid-1990s, the diet has gained more and more fans.
Why "Mediterranean"? Studies have shown that the attractive figures, longevity and good health of residents of Greece, northeastern Spain, Italy, Portugal, southern France and other countries in the Mediterranean region directly depend on their approach to healthy eating.
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 fats and carbohydrates in the diet should be correct for weight loss. Specifically, durum wheat pasta, legumes, and many types of whole grains. 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, because the main principle of the system is that products are divided into:
- included in the daily diet;
- consumed 1-4 times a week;
- It is allowed no more than 1-2 times a month.
greenery
Each country has its own preferences for herbs, but there are many on the table.
Thus, 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 buttered or lightly fried.
The love of spinach comes from France, its neutral taste allows you to use greens as a main dish, as well as all kinds of fillings in culinary dishes.
And Italians love broccoli, and the healthiest part of it is the leaves, which they eat raw, balancing their spicy flavor with tomatoes and cheese and sautéed with balsamic vinegar.
milk
Dairy products are always popular in Mediterranean countries. When used properly, animal milk is a source of calcium, vitamin D, proteins and amino acids. And if France is a lover of mature and aged cheese, then Greece is a true lover of yogurt. There they are eaten with salads, meat, bread products and as independent dishes, with or without fruits, herbs.
Among the benefits of cheese, we find:
- Diet goat cheese that is low in calories but high in B vitamins and trace elements 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 the content of proteins, vitamins and amino acids.
- Silky provolone is additionally enriched with enzymes useful for humans, which gives it an unusual taste.
vegetables
A 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, spiciness of herbs. . . And on your table is a source of vitamins, organic acids, carbohydrates, proteins and fats - everything the body needs. Add a few pieces of feta - this is how an authentic Greek salad looks, 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 Jamon from Spain, fish and seafood still dominate. Red meat is rarely found in the menu, because it is from seafood that you can get the maximum amount of saturated fatty acids, vitamins and microelements.
fats
An important feature of the Mediterranean diet is the reduction of saturated animal fats in favor of healthy 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 has a special place in the menu of the Mediterranean diet. A few tablespoons of oil a day is essential for this unique approach to healthy eating. Don't worry - some nutritionists recommend eating 60 grams daily for breakfast. soaked bread 40 gr. olive oil. This is not surprising, since the fats in olive oil are similar to the fats in breast milk, so it is recommended to include vegetable oils in additional food. For the adult gourmet, olive oil improves bone mineralization, improves digestion and stabilizes blood pressure. Olive oil contains oleic acid (70% by volume). It belongs to omega-9 unsaturated fatty acids and acts as a strong 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 oils are made 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 become acidic or toxic. Therefore, you should choose only high-quality oil, marked on the label
Spices, spices, aromatic oils
Mediterranean cuisine is particularly enriched with aromatic oils infused with herbs and spices. You can easily make them 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, especially on the cardiovascular system and the body as a whole. Feel free to use spices and seasonings in your recipes, experiment with combinations and doses.
Red wine
There is also a spicy feature to the diet - red wine is encouraged, although moderate alcohol consumption is emphasized. 10 to 50 ml per day is enough to improve heart function, clean blood vessels and just feel good.
The benefits of the Mediterranean diet
The products of this diet are minimally processed and without added refined sugar. This includes olive oil, vegetables and fruits, legumes, nuts, long grains, and small portions of animal products that are necessarily "organic" and not stable. Virtually no GMOs, artificial ingredients, preservatives, flavor enhancers, and very little sugar. Mediterranean for dessertsUse 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 yogurts and a large amount 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 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.
Warwick Medical School also found that people who regularly consumed extra virgin olive oil experienced a greater reduction in blood pressure than people who consumed mostly sunflower oil.
In addition, it is extremely rare for people living in the Mediterranean 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 very varied and delicious food without feeling hungry. Therefore, you can follow this diet for a long time without breaking it, regulate your weight and reduce fat intake in a simple and natural way. There is room for variation in the Mediterranean diet, whether you prefer to increase the number of carbohydrates or emphasize high-quality protein products from animal and, especially, plant sources. Either way, this style of eating will help with weight gain, blood sugar control, improved mood, and consistently high energy levels.
Cancer prevention According to researchers at 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 are protective. It protects against DNA damage and stops cell mutation, reduces inflammatory processes and slows tumor growth. Olive oil also reduces the risk of colon and rectal cancer.
Treatment and prevention of diabetes The Mediterranean diet controls excess insulin, the hormone that controls blood sugar, causing us to gain weight and keep it off even when we diet.
There is a lot of evidence that the Mediterranean diet can be an anti-inflammatory diet that can help with diseases related to chronic inflammation, including metabolic syndrome.
A diet low in sugar and rich in fresh foods and fats is part of a natural lifestyle for people with diabetes.
The Mediterranean eating style helps avoid peaks and troughs in blood sugar. Carbohydrates - in the form of whole grain bread or whole wheat pasta, often combined with olive oil or cheese, lots 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 prevent age-related cognitive decline. They can counteract the harmful effects of toxicity, free radicals, a poor inflammatory diet, 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 functioning.
Probiotic foods such as 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.
Contributes to 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 study showed that patients in the first group suffered 70% less heart disease and also had a 45% lower risk of dying from any cause than the standard diet group. At the same time, there was no significant difference in total cholesterol levels, which confirmed its 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 the Mediterranean diet for maximum health and longevity.
Helps relieve stress and relax 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 sleep soundly. It is a great way to relieve stress and thus prevent inflammation. And also - more time to laugh, dance, relax and engage in hobbies.
Fights depression A 2018 study published in the journal Molecular Psychiatry 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. Conversely, a nutrient-rich diet helps protect the brain from organic and functional changes. Other diet and lifestyle changes, such as getting enough sleep, paying attention to what you eat, planning your meals ahead of time, and limiting stress can 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 without starch, such as tomatoes, eggplants, artichokes, all kinds 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 potato, turnip, yam, parsley, Jerusalem artichoke);
- Nuts and seeds (walnuts, almonds, hazelnuts, macadamia, 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 the diet;
- vegetable fats (olive oil, pure avocado and oil derived from it);
- clean water about 2 liters per day, tea or coffee is allowed, but sweet drinks and fruit juices should be avoided;
- dairy products - cheese, yogurt or kefir - in moderation;
- Red wine in moderation (but this is completely optional).
Every week you need:
- Fish and seafood (give preference to wild varieties of fish, rather than artificially grown), shrimps, oysters, 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 fillet).
In the diet you should avoid:
- refined sugar and products containing it (ice cream, sweets, drinks, table sugar);
- highly processed grains (white bread, soft wheat pasta, polished 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 (rated as "low-fat", "enriched", "refined").
Menu for the week
A huge advantage of the Mediterranean food system, but at the same time also a disadvantage, is the absence of strict rules and a clear meal plan. To help you get your bearings, here's the menu for the week, adapted from our bar food cart.
Monday
- Breakfast - yogurt with cereals and berries.
- Dinner - cabbage soup and fried meat.
- Dinner - vegetable salad with eggs, olive oil and lemon juice.
- Snack - 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 popped popcorn.
Wednesday
- Breakfast - berry pudding made with Greek yogurt and chia seeds.
- Lunch - whole grain sandwich with vegetables.
- Dinner: Grilled salmon with brown rice and vegetables.
- Snack – Roasted pumpkin seeds, celery with peanut butter.
Thursday
- Breakfast - omelette with tomatoes, bell pepper, onion, broccoli and feta cheese.
- Lunch - spinach puree soup with sour cream, cream or Greek yogurt, oven baked potatoes.
- Dinner - shrimp salad, prepared with olive oil.
- Snacks - assorted tropical fruits, carrots with hummus.
Friday
- Breakfast - oatmeal with dried fruit and nuts.
- Lunch - vegetable soup with chicken broth.
- 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 fruit.
Sunday
- Breakfast - yogurt with bifidobacteria with chopped fruits and nuts.
- Lunch - tuna salad with olive oil.
- Dinner - Greek salad with cucumber, tomato, black olives, spinach, feta cheese, a piece of lean steak dressed with olive oil.
- Snacks - assorted nuts, fruit salad.
Diet disadvantages and harm
The disadvantage of this food system is, first of all, the need to change eating habits - to give up many processed and refined products in favor of high-quality and often expensive products. Moreover, it is not yet clear which factor will be more important - high cost or previous diet habit.
Also, this diet may not be suitable for people with individual intolerances and allergies to seafood. People with stomach and intestinal ulcers should be careful when choosing a menu, taking into account the high content of fiber in the daily menu. It is also worth giving up dietary red wine for pregnant women and other people for whom alcohol, even in small amounts, can be harmful.
Weight loss on the 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 correcting severe obesity. If the main goal of the diet is to lose weight, then you should definitely include physical activity. All diets associated with dietary restrictions allow you to fully exercise. And here's a nice bonus - it's the Mediterranean diet that gives you the energy to exercise. It improves the results of weight loss, creates a beautiful and fit figure and improves health.
For those who have decided to lose weight with this method, the lack of a strict menu is inconvenient. 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 combine physical activity and the amount of food consumed. But still, most dieters find it convenient because strict restrictions are more difficult to achieve.
Summary
The Mediterranean diet is not a diet in the usual sense, but rather a specific nutritional system that a person can follow throughout life. It's important to eat three nutritious meals and two snacks throughout the day so you don't end up hungry. This is thanks to a 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—reduces rates of chronic disease along the way to longevity.