In the middle of the 20th century, nutritionists sounded the alarm in connection with the increasing number of patients who were overweight and, as a consequence, diseases of the cardiovascular system.
After analyzing the diet of the population of European countries, it turns out that the population of Mediterranean countries is rarely obese and is in a healthy state. What's the secret? In the special diet of the inhabitants of this area. It consists only of fresh produce. The second secret is olive oil and wine.
According to research results, they are needed for the production of hormones that regulate cell metabolism and prevent the development of serious diseases. American doctors are convinced that such a diet is a way of life that allows you to lose weight not immediately, but forever.
The basic 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 population 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, cheese, olive oil. Preference is given to natural plant foods and protein intake in the normal range.
You need to eat 5 times a day. Only fresh fruit between meals. Give priority to carbohydrates during breakfast. It can be pita bread, bread baked from wheat flour, durum wheat pasta. Carbohydrates supply healthy energy to help you stay alert throughout the day. Instead, 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. Permitted foods include carrots, cabbage, potatoes, and cabbage. Be sure to include legumes and grains in your diet.
A glass of red wine is allowed for lunch or dinner. 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 seasonal fruits.
Cook fish and seafood up to three times a week. Meat should be limited. It is allowed to eat rabbit meat, lean pork or beef 100 grams per serving. Bread is used only whole grains.
A week -long Mediterranean diet menu and meals included
You can change the order of the day, the main thing is to maintain the order of food.
Monday
- Breakfast: bread, jam, tea without sugar.
- Afternoon snack: low -fat kefir.
- Lunch: boiled beans with vegetables.
- Second afternoon snack: a glass of plain yogurt, cheese and bread.
- Dinner: boiled rice, fish, boiled.
Tuesday
- Breakfast: low -fat kefir, muesli.
- First afternoon snack: olives, fish salad.
- Lunch: boiled vegetables and spaghetti.
- Second afternoon snack: boiled eggs, herbal tea.
- Dinner: bread - 1 piece, cheese, tomatoes, a glass of wine.
Wednesday
- Breakfast: whole grain bread with cheese, tea with a spoonful of honey.
- First snack: 1 glass of plain yogurt.
- Lunch: tuna salad, olives.
- Afternoon snack: 3 tbsp. l. muesli, the herb.
- Dinner: chicken, rice, apples, wine.
Thursday
- Breakfast: bread, low -fat cottage cheese - 2 tbsp. l. the herb.
- First snack: 1 glass of plain yogurt.
- Lunch: boiled vegetables with fish.
- Second afternoon snack: apples, 0. 5 bananas.
- Dinner: spaghetti with minced meat, green tea with honey.
Friday
- Breakfast: 2 slices of bread, 25 grams of cheese, green tea.
- First afternoon snack: roasted milk or fermented kefir.
- Lunch: chicken cooked with vegetables.
- Second afternoon snack: muesli with pieces of fruit 0. 5 cups.
- Dinner: fresh vegetables, salmon roasted in wine, herbal tea.
Saturday
- Breakfast: low -fat cottage cheese - 2 tbsp. l. , green tea with honey.
- First snack: plain yogurt.
- Lunch: pasta with tuna, green tea.
- Second afternoon snack: natural juice - 1 glass, bread.
- Dinner: oatmeal with vegetables.
Sunday
- Breakfast: freshly squeezed juice, bread - 2 pieces, an apple.
- First afternoon snack: tuna salad, olives.
- Lunch: 100 grams of boiled 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 elimination of refined oils, foods containing flavors, preservatives and trans fats.
What are the benefits of the Mediterranean diet and how are foods consumed with such a diet useful?
It is impossible to choose the most effective product in the food system. Only complex diets are beneficial. It allows you to stay toned longer and increases lifespan by 12 years. Reduces the risk of diseases such as hypertension, diabetes. It has a positive effect on the cardiovascular system.
The body's resistance to atherosclerosis and oncology is increased. Weight is normalized. Unlike other diets, those who lose pounds do not come back.
The Mediterranean diet is ideal for pregnancy. It will help reduce your child's risk of getting allergies and asthma. The healing effects of olive oil are very important in nutrition. It lowers cholesterol and prevents the formation of arterial plaque.
Greens enhance their taste in food, and with the help of antioxidant properties, reduce the action of free radicals. Seafood is a major 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 necessary nutrients and minerals. The Mediterranean diet is the prevention of diseases of the spine and joints.
Contraindications to the Mediterranean diet
At high levels of obesity, the Mediterranean diet does not work. This requires a radical way to lose weight. It is not recommended for people with gastrointestinal ulcers. Given that his diet contains a lot of fiber -rich foods. Not suitable for those who are allergic to seafood.
If there are no contraindications, you can start eating properly. This will help you stay young and enjoy life at all times.