In the mid-20th century, nutrition scientists rang the alarm bell about the increase in the number of people suffering from overweight and, consequently, cardiovascular disease.
An analysis of the diets of people in European countries shows that people in Mediterranean countries rarely suffer from obesity and are in good health. what is the secretIn the special diet of the inhabitants of these regions. It consists only of fresh products. The second secret is olive oil and wine.
Research shows that 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 a diet is a lifestyle that allows you to lose weight not immediately, but forever.
Principles of the Mediterranean diet and what foods are preferred
This is a special diet based on products from 16 Mediterranean countries. It 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. Natural plant foods and protein intake within the normal range are preferred.
You should eat 5 times a day. Only fresh fruit between meals. Prefer carbs for breakfast. It can be pita bread, wholemeal bread, durum wheat dough. Carbohydrates provide healthy energy so you can stay awake all day. On the contrary, dinner should be light, made up of vegetables and protein-rich foods. These include: fish, lean meat, eggs.
It is also recommended to consume up to 1 kilogram of vegetables per day. They can be cooked or raw. Authorized foods include carrots, cabbage, potatoes and zucchini. Be sure to include legumes and cereals in your diet.
A glass of red wine is allowed for lunch or dinner. Drink 7-8 glasses of water daily, preferably before meals. The diet can be modified. Take, for example, pumpkin or corn oil instead of olive oil. Choose seasonal fruits.
Cook fish and seafood up to three times a week. Meat should be restricted. You can eat 100 grams of rabbit meat, lean pork fillet or beef per serving. Bread is used only from whole grains.
Mediterranean diet menu for a week and what dishes are included
You can change the agenda, the point is to follow the meal order.
Monday
- Breakfast: bread, jam, unsweetened tea.
- Afternoon snack: low-fat kefir.
- Lunch: steamed beans with vegetables.
- Second afternoon snack: a glass of natural yogurt, cheese and bread.
- Dinner: fish steamed rice, cooked.
Tuesday
- Breakfast: low-fat kefir, muesli.
- First afternoon snack: olives, fish salad.
- Lunch: steamed vegetables and spaghetti.
- Second afternoon snack: boiled eggs, herbal tea.
- Dinner: bread - 1 slice, cheese, tomatoes, a glass of wine.
Wednesday
- Breakfast: wholemeal bread with cheese, tea with a spoonful of honey.
- First snack: 1 glass of natural yogurt.
- Lunch: tuna salad with olives.
- Afternoon snack: 3 tbsp. l. muesli, herbal tea.
- Dinner: chicken, rice, apples, wine.
Thursday
- Breakfast: bread, low-fat cottage cheese - 2 tbsp. l. herbal tea.
- First snack: 1 glass of natural yogurt.
- Lunch: fish steamed vegetables.
- Second afternoon snack: apples, 0, 5 bananas.
- Dinner: spaghetti with minced meat and green tea with honey.
Friday
- Breakfast: 2 loaf of bread, 25 grams of cheese, green tea.
- The first afternoon snack: fermented fried milk or kefir.
- Lunch: chicken cooked with vegetables.
- Second afternoon snack: muesli with pieces of fruit 0, 5 cups.
- Dinner: fresh vegetables, salmon fried in wine, herbal tea.
Saturday
- Breakfast: low-fat cottage cheese - 2 tbsp. l. green tea with honey.
- First snack: natural yogurt.
- Lunch: tuna pasta, green tea.
- Second afternoon snack: natural juice - 1 glass of bread.
- Dinner: wheat porridge with vegetables.
Sunday
- Breakfast: freshly squeezed juice, bread - 2 pieces, an apple.
- First afternoon snack: tuna salad with olives.
- Lunch: 100 grams of cooked beef, 75 grams of rice, herbal tea.
- Afternoon snack: kefir, muesli 3 tbsp. l.
- Dinner: a glass of wine, grilled fish.
The Mediterranean diet is based on the complete abandonment of foods containing refined oils, flavors, preservatives and trans fats.
What are the benefits of a Mediterranean diet and how useful are foods used in such a diet?
It is impossible to highlight the most effective product in the food system. Only a complex diet is beneficial. It allows you to stay tonic for longer and increases life expectancy by 12 years. It reduces the risk of diseases such as high blood pressure and diabetes. It has a positive effect on the cardiovascular system.
The body's resistance to atherosclerosis and oncology is increasing. The weight returns to normal. Unlike other diets, the pounds lost do not come back.
The Mediterranean diet is ideal for pregnancy. It helps reduce your child's risk of allergies and asthma. The healing effect of olive oil is of great importance in nutrition. It lowers cholesterol and prevents the formation of arterial plaques.
Greens improve the taste of food and reduce the effect of free radicals through their antioxidant properties. Seafood is a major source of omega-3 acids. They prevent inflammation, dilute the blood and have a beneficial effect on blood vessels, increasing their flexibility.
A variety of fruits and vegetables provide the body with all the nutrients and minerals it needs. The Mediterranean diet is for the prevention of spinal and joint diseases.
Contraindications to the Mediterranean diet
In the high stage of obesity, the Mediterranean diet does not work. This requires radical methods of weight loss. Not recommended for people with gastrointestinal ulcers. Because your diet is high in fiber-rich foods. Not suitable for those who are allergic to seafood.
If there are no contraindications, you can start eating properly. It helps you stay young and always enjoy life.