The Mediterranean diet has no contraindications or strict restrictions. And most importantly, the fallen kilograms do not add up. Together with the doctor, we find out what his secret is.
How the Mediterranean diet works
The popularity of the Mediterranean diet is easy to explain. Scientists have found that due to the peculiarities of the diet, residents of Mediterranean countries rarely suffer from heart disease and obesity. Although in common sense, this is not really a diet, but rather a set of healthy eating habits that are characteristic of Greeks, Italians, Spaniards, Moroccans. There are no strict restrictions, rules and numbers here. It is primarily aimed at teaching the body a balanced diet and improving health.
At the same time, the kilograms go very slowly and smoothly - it may take about six months to see the first results. But there are advantages here. You don't have to starve, which means your body won't experience stress. This approach allows you to maintain good shape for a long time and prevent weight gain in the future. Another advantage of this diet is that it can be followed at any time, as it allows you to eat in a tasty, healthy and varied way.
Foods to include in the diet
The menu of the Mediterranean diet is rich in plant foods, lean fish and seafood. It is balanced and contains all the important substances for the body, so it is suitable for almost everyone. You shouldn't try such a diet only if you have an individual allergy or intolerance to certain foods. Nice bonus: you are allowed to change the menu to your individual preferences.
- Focus on fresh fruits, vegetables, nuts, legumes, and whole grains. They should form the basis of the diet. That said, try to prioritize less processed, ideally organic foods.
- Save red meat and sausages for special occasions. They can be added to the menu no more than twice a month. You shouldn't get carried away with chicken and eggs either. But in fish and seafood, you can't limit yourself. With such a diet, it is recommended to eat them every day or at least twice a week.
- Eat more dairy and low-fat fermented milk products. The main thing is that they do not have sugar, flavors and fillers.
- Drink plenty of clean, natural water. Tea and coffee lovers can indulge in their usual pleasure, but they don't add sugar to drinks. Also, if you wish, you can drink a glass of dry red wine a day.
- The Mediterranean diet includes three main meals: breakfast, lunch and dinner. If you're hungry in the middle, you can grab a handful of nuts, berries, Greek yogurt, or fruit.
- With such a diet, it is not necessary to count calories and monitor the ratio of macronutrients entering the body: proteins, fats, carbohydrates. If you decide to dine in a restaurant, opt for seafood or fish. In this case it is advisable to ask them to fry them in olive oil.
- Don't forget healthy sleep and physical activity: move at least 30 minutes a day. Moderate exercise will speed up the weight loss process. In addition, adherents of the Mediterranean diet pay special attention to communication with loved ones. Whenever possible, cook and sit with your family to lift your spirits and relieve the stress that often leads to overeating.
List of main products:
- Vegetables: tomatoes, cucumbers, broccoli, cauliflower, courgettes, spinach, onions, potatoes, Jerusalem artichokes, carrots, turnips.
- Fruits and berries: apples, pears, bananas, oranges, mandarins, strawberries, grapes, dates, figs, melons, peaches.
- Nuts and seeds: almonds, walnuts, macadamia, hazelnuts, cashews, sunflower seeds, pumpkin seeds.
- Legumes: beans, peas, lentils, peanuts, chickpeas.
- Cereals: Wholemeal oats, brown rice, rye, barley, corn, buckwheat, wholemeal bread, durum wheat pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, shellfish, crabs, mussels.
- Poultry: chicken, duck, turkey.
- Eggs: chicken, quail, duck.
- Dairy products: cheese, low-fat cottage cheese, Greek yogurt.
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, turmeric, pepper.
- Healthy fats: Extra virgin olive oil, olives, avocado and avocado oil.
Some expensive products, if necessary, can be replaced with more affordable and familiar ones. So instead of Greek yogurt, you can take regular kefir or homemade yogurt. Whole grains are replaced with buckwheat, barley, and oatmeal, and trout or tuna are replaced with herring, which contains the same essential omega-3 fatty acids. White cabbage is a great alternative to broccoli, and seasonal fruit is great for figs and peaches. You can also save on olive oil. For example, unrefined sunflower oil contains more omega-6, phytosterol and vitamin E.
Foods to avoid
The Mediterranean diet has no taboos. However, the consumption of some foods should be reduced, or rather, completely eliminated. These include white sugar, wheat flour, convenience foods, refined butter, liquor, soda, fast food, and highly processed foods (chocolate bars, snacks, sausages, sausages). Use dried herbs and spices instead of salt. It is better to gradually give up the usual food - this will help minimize stress for the body.
Weekly menu option
Monday
- Breakfast: Greek yogurt with fresh berries and muesli.
- Lunch: Lentil soup and wholemeal avocado sandwich.
- Dinner: Tuna salad with beans, apples and olive oil.
Tuesday
- Breakfast: Oatmeal with raisins and honey.
- Lunch: minestrone and seafood salad.
- Dinner: Broccoli casserole and natural yogurt.
Wednesday
- Breakfast: omelette with vegetables, tomatoes and olives.
- Lunch: Baked fish and bulgur with peas.
- Dinner: a glass of kefir and a low-fat cottage cheese casserole.
Thursday
- Breakfast: natural yogurt with fruit and nuts.
- Lunch: Wholemeal salmon and avocado sandwich.
- Dinner: Stewed white cabbage with chicken breast.
Friday
- Breakfast: Oatmeal with nuts and honey.
- Lunch: Brown rice with eggs, onion and avocado.
- Dinner: seafood pasta and a glass of red wine.
on Saturday
- Breakfast: two boiled eggs and fried vegetables.
- Lunch: durum wheat spaghetti and grilled beef.
- Dinner: wholemeal pizza with cheese and vegetables.
Sunday
- Breakfast: steamed cheesecake, fruit and honey.
- Lunch: fish soup and cucumber and tomato salad.
- Dinner: vegetable lasagna and a glass of red wine.
The effectiveness and benefits of the Mediterranean diet
The main advantage of the diet is the benefits for the body. It is no coincidence that nutritionists have awarded it the status of one of the safest food systems. This is evidenced by the results of many years of research. Here are some scientifically proven facts about how the Mediterranean diet affects the body.
1. Strengthen the heart
For their study, Spanish scientists invited 7447 volunteers between the ages of 55 and 80 who have an increased risk of developing cardiovascular disease. Participants were offered three diets: a Mediterranean diet with extra virgin olive oil, a Mediterranean diet with an emphasis on nuts, and a low-fat diet. Over the next five years, specialists monitored the health of the participants.
The results showed that people who followed the Mediterranean diet had an almost one-third reduction in the risk of stroke and heart attack. According to scientists, the diet helps eliminate "bad" cholesterol from the body and also normalizes blood pressure and sugar levels.
2. Helps in the prevention of diabetes
The same scientists sought to find out how the Mediterranean diet affects the onset of type 2 diabetes. To do this, they assessed the condition of 418 people who did not have the disease at the start of the study. Among those who chose the Mediterranean diet, the likelihood of developing diabetes was 52% lower than those who followed the low-fat diet.
3. Improves bowel function
According to a study by an international group of scientists, the Mediterranean diet has a beneficial effect on the intestinal microflora. The specialists monitored the health of 612 people aged 65 to 79 from Poland, Great Britain, the Netherlands, France and Italy. The subjects followed a Mediterranean diet for one year. As a result, they had a slower loss of bacterial diversity and an increase in the number of "good" bacteria and beneficial fatty acids. At the same time, the number of inflammation-causing chemicals and bacteria involved in bile acid formation has decreased.
4. Prolongs life
Cardiologists from the university hospital of Saint-Etienne (France) have found that a Mediterranean diet can reduce the risk of premature death. The study involved 605 people who had suffered a heart attack six months earlier. Two food options were also offered: a low-fat diet and a Mediterranean diet. The researchers monitored the patients' health for four years. In the Mediterranean diet group, the risk of mortality from all causes was 45% lower and from heart disease 70%.
5. Helps to lose weight
With a Mediterranean diet, you can normalize your weight without counting calories. This is the conclusion reached by the scientists of the Second University of Naples. The study involved 99 men and 81 women. They were divided into two groups. One was required to comply with the recommended rate of proteins, carbohydrates and fats, the other - to increase the consumption of whole grains, nuts, fruits, vegetables, olive oil. Two years later, the scientists evaluated the result: in the Mediterranean diet group, weight loss was three times greater.
This is confirmed by the study of Canadian specialists. According to him, the Mediterranean diet is no less effective than the low-carbohydrate diet. With the help of him, you can lose up to 10 kg per year. If you want to accelerate your weight loss, calculate your calorie intake and stick to it when preparing the menu.
The Italian doctors conducted another large study involving 32, 119 volunteers. For nearly 12 years, all its participants adhered to the principles of the Mediterranean diet. Long-term adherence to this diet has been found to reduce the risk of weight gain and fat accumulation in the abdomen over the next five years after stopping the diet.
doctor's comment
Does the Mediterranean diet have any drawbacks?
The principles of the Mediterranean diet are in line with WHO recommendations. It is rich in fruits and vegetables, correct complex carbohydrates, healthy monounsaturated fatty acids, complete proteins. Restrictions are imposed only on fast carbohydrates, fast foods, convenience foods and foods high in trans fat. By canceling the diet of such food, a person who follows the principles of the Mediterranean diet, in the vast majority, begins to lose weight. The process isn't quick, but it's for the best. Rapid weight loss is bad for your health.
Since the Mediterranean diet involves the consumption of a large amount of high-quality vegetables, fish, seafood, vegetable oils, the food basket will be more expensive. But health is not worth saving. Because a balanced and nutritious diet is the key to harmonious development.
Dry red wine is considered one of the most important components of the Mediterranean diet, which explains its benefits. Really? And how much wine is safe?
As a rule, no more than 150ml of wine per day is safe for women and no more than 200ml for men. It is preferable that this quantity is not drunk immediately, but distributed throughout the day. Drinking wine is not an essential part of the Mediterranean diet. It can and should be overlooked if you have liver or heart problems or if you are unable to control your alcohol intake. Rather, wine is part of a geographical tradition.
Who shouldn't try this diet?
The Mediterranean diet is versatile and has no strict contraindications thanks to a balanced and varied diet. However, due to the high fat content, this type of diet should be treated with caution in those who have liver or gastrointestinal tract disease. You should consult your doctor beforehand. Of course, it should be limited to people with allergic reactions and intolerances to the foods used in the diet.
Some doctors have recommended a Mediterranean diet for coronavirus prevention. Is it justified?
To fight viral infections, it is important to take care of immunity. And the activity of the immune system directly depends on what we eat. If your diet is balanced, rich in fruits and vegetables, you consume enough fiber, do not neglect cereals and legumes, get complete proteins and all essential fatty acids: it will be easier for the body to fight infections. The Mediterranean diet meets all these requirements. Therefore, it can be used to prevent not only coronavirus, but other viral diseases as well.