In the mid-20th century, nutritionists sounded the alarm regarding the increase in the number of patients who were overweight and, as a consequence, diseases of the cardiovascular system.
After analyzing the nutrition of residents of European countries, it turned out that residents of Mediterranean countries rarely suffer from obesity and are in good health. What is the secret? In the special diet of the inhabitants of these regions. It consists solely of fresh produce. The second secret is olive oil and wine.
According to the results of the research, they are necessary for the production of hormones that regulate cellular metabolism and prevent the development of serious diseases. American doctors are convinced that such nutrition is a way of life that allows you to lose weight not immediately, but forever.
Basic principles of the Mediterranean diet and which foods are preferred
It is a special diet based on products from 16 Mediterranean countries. Includes dishes from Spain, Italy and Greece. The menu of the inhabitants of these countries consists mainly of products such as: nuts, fatty fish, fruits and vegetables in unlimited quantities, legumes, cereals, herbs, dairy products, dry wine, cheeses, olive oil. Preference is given to natural plant foods and protein intake within the normal range.
You need to eat 5 times a day. Only fresh fruit between meals. Give preference to carbohydrates at breakfast. It can be pita bread, bread baked with whole wheat flour, durum wheat pasta. Carbohydrates provide healthy energy to help you stay alert throughout the day. Rather, dinner should be light and consist of vegetables and protein-rich foods. These include: fish, lean meats, eggs.
It is also recommended to consume up to 1 kilogram of vegetables per day. They can be boiled or raw. Allowed foods include carrots, cabbage, potatoes, and zucchini. Make sure to introduce legumes and cereals into the diet.
A glass of red wine is allowed for lunch or dinner. The water should be drunk 7-8 glasses a day, preferably before meals. Nutrition can be adjusted. For example, take pumpkin or corn oil instead of olive oil. Choose fruits that are in season.
Cook fish and shellfish up to three times a week. The meat must be limited. It is allowed to eat rabbit meat, lean pork fillet or beef 100 grams per serving. The bread is used only whole grain.
Mediterranean diet menu for a week and what foods it includes
You can change the order of the day, the main thing is to keep the order of the meals.
Monday
- Breakfast: bread, jam, unsweetened tea.
- Snack: low-fat kefir.
- Lunch: beans stewed with vegetables.
- Second snack: a glass of natural yogurt, cheese and bread.
- Dinner: fish stewed rice, boiled.
Tuesday
- Breakfast: low-fat kefir, muesli.
- First snack: olives, fish salad.
- Lunch: stewed vegetables and spaghetti.
- Second snack: boiled egg, herbal tea.
- Dinner: bread - 1 slice, cheese, tomatoes, a glass of wine.
Wednesday
- Breakfast: whole wheat bread with cheese, tea with a spoonful of honey.
- First snack: 1 glass of natural yogurt.
- Lunch: tuna salad, olives.
- Afternoon snack: 3 tablespoons. yomuesli, herbal tea.
- Dinner: chicken, rice, apple, wine.
Thursday
- Breakfast: bread, low-fat cottage cheese - 2 tbsp. yoté of herbs.
- First snack: 1 glass of natural yogurt.
- Lunch: stewed vegetables with fish.
- Second snack: apple, 0, 5 banana.
- Dinner: spaghetti with minced meat, green tea with honey.
Friday
- Breakfast: 2 loaves of bread, cheese 25 grams, green tea.
- The first snack: fermented baked milk or kefir.
- Lunch: chicken cooked with vegetables.
- Second snack: muesli with pieces of fruit 0, 5 cups.
- Dinner: fresh vegetables, baked salmon with wine, herbal tea.
Saturday
- Breakfast: low-fat cottage cheese - 2 tbsp. l. , green tea with honey.
- First snack: natural yogurt.
- Lunch: pasta with tuna, green tea.
- Second snack: natural juice - 1 glass, bread.
- Dinner: wheat porridge with vegetables.
Sunday
- Breakfast: freshly squeezed juice, bread - 2 pieces, an apple.
- First snack: tuna salad, olives.
- Lunch: 100 grams of boiled meat, 75 grams of rice, herbal tea.
- Snack: kefir, muesli 3 tablespoons. me
- Dinner: a glass of wine, grilled fish.
The Mediterranean diet is based on the complete elimination of refined oils, foods that contain flavors, preservatives, and trans fats.
What are the benefits of the Mediterranean diet and how are the foods used with this diet useful?
It is impossible to pinpoint the most effective product in the food system. Only complex nutrition is beneficial. It allows you to stay toned longer and increases your life expectancy by 12 years. Reduces the risk of diseases such as hypertension, diabetes. It has a positive effect on the cardiovascular system.
Increases the body's resistance to atherosclerosis and oncology. The weight normalizes. Unlike other diets, the lost kilos do not return.
The Mediterranean diet is ideal for pregnancy. It will help reduce your child's risk of allergies and asthma. The healing effect of olive oil is of great importance in nutrition. Lowers cholesterol and prevents the formation of arterial plaques.
Vegetables improve their flavor in food and, with the help of their antioxidant properties, reduce the action of free radicals. Seafood is the main source of omega-3 acids. They prevent inflammation, thin the blood and have a beneficial effect on blood vessels, increasing their elasticity.
A variety of fruits and vegetables provide the body with all the nutrients and minerals it needs. The Mediterranean diet is the prevention of diseases of the spine and joints.
Contraindications of the Mediterranean diet
In the high stage of obesity, the Mediterranean diet does not work. This requires radical ways to reduce weight. It is not recommended for people suffering from gastrointestinal ulcers. Since your diet contains a lot of foods rich in fiber. Not suitable for people allergic to shellfish.
If there are no contraindications, you can start eating right. This will help you stay young and enjoy life at all times.