The Mediterranean diet has no contraindications or strict restrictions. And most importantly, the lost pounds don’t come back. Together with the doctor, we discover what her secret is.
How does the Mediterranean diet work?
The popularity of the Mediterranean diet is easy to explain. Scientists have discovered that due to the peculiarities of the diet, the inhabitants of Mediterranean countries rarely suffer from heart disease and obesity. Although in the usual sense, this is not actually a diet, but a set of healthy eating habits characteristic of Greeks, Italians, Spaniards, Moroccans. There are no strict limits, rules and numbers here. It is intended primarily to teach the body a balanced diet and improve health.
At the same time, the pounds go very slowly and smoothly: it can take about six months to see the first results. But there are pluses 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 you can adhere to it all the time, as it allows you to eat delicious, healthy and varied.
Foods that should be included 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 substances important for the body, so it is suitable for almost everything. You should not try such a diet just in case of allergies or individual intolerance to certain foods. Nice bonus: it is allowed to change the menu depending on your individual preferences.
- Focus on fresh fruits, vegetables, nuts, legumes and grains. They should be the basis of the diet. With that in mind, try to give priority to the least processed foods, ideally organic.
- Save red meat and sausages for special occasions. I can join the menu no more than twice a month. You shouldn’t get carried away with chicken or eggs either. But you can't limit yourself to fish and seafood. With such a diet, it is recommended that you eat them every day or at least twice a week.
- Eat more dairy and fermented low-fat dairy products. The main thing is that they do not have sugar, flavors and fillers.
- Drink plenty of clean, carbonated water. Tea and coffee lovers can indulge in their usual pleasure, but do not add sugar to drinks. In addition, if you want, you can drink one glass of dry red wine a day.
- The Mediterranean diet has three main meals - breakfast, lunch and dinner. If you feel hungry in the meantime, you can take a handful of walnuts, berries, Greek yogurt or fruit.
- With such a diet you do not have to count calories and monitor the ratio of macronutrients that enter the body - proteins, fats, carbohydrates. If you decide to dine at 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 about healthy sleep and physical activity - get at least 30 minutes of exercise a day. Moderate exercise will speed up the weight loss process. In addition, followers 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 alleviate the stress that often leads to overeating.
List of main products:
- Vegetables: tomatoes, cucumbers, broccoli, cauliflower, zucchini, spinach, onions, potatoes, artichokes, carrots, beets.
- Fruits and berries: apples, pears, bananas, oranges, tangerines, strawberries, grapes, dates, figs, melons, peaches.
- Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds.
- Legumes: beans, peas, lentils, peanuts, chickpeas.
- Cereals: whole oats, brown rice, rye, barley, corn, buckwheat, whole grain bread, durum wheat pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, shellfish, crabs, shellfish.
- 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 by more affordable and well-known ones. So, instead of Greek yogurt, you can take plain kefir or homemade yogurt. Whole grains are replaced with buckwheat, barley, and oatmeal, and trout or tuna are replaced with herring that 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, phytosterols and vitamin E.
Foods to avoid
The Mediterranean diet is not taboo. However, the consumption of some foods should be reduced, or better yet, completely eliminated. These include white sugar, wheat flour, ready-to-eat foods, refined butter, spirits, soda, fast food and highly processed foods (chocolates, snacks, sausages, sausages). Use dried herbs and spices instead of salt. It is better to gradually give up the usual food - it will help reduce stress for the body.
Weekly menu option
Monday
- Breakfast: Greek yogurt with fresh berries and granola.
- Lunch: Lentil soup and avocado sandwich with whole grains.
- Dinner: tuna salad with beans, apple and olive oil.
Tuesday
- Breakfast: oatmeal with raisins and honey.
- Lunch: minestrone soup and seafood salad.
- Dinner: casserole of broccoli and natural yogurt.
Wednesday
- Breakfast: omelette with vegetables, tomatoes and olives.
- Lunch: baked fish and bulgur with green peas.
- Dinner: a glass of kefir and a casserole of low-fat cottage cheese.
Thursday
- Breakfast: natural yogurt with fruit and nuts.
- Lunch: salmon and avocado sandwich.
- Dinner: white cabbage stewed with chicken breast.
Friday
- Breakfast: oatmeal with walnuts and honey.
- Lunch: brown rice with eggs, onion and avocado.
- Dinner: seafood pasta and a glass of red wine.
Saturday
- Breakfast: two boiled eggs and fried vegetables.
- Lunch: spaghetti of durum wheat and grilled beef.
- Dinner: whole grain pizza with cheese and vegetables.
Sunday
- Breakfast: steamed cheesecakes, fruit and honey.
- Lunch: fish soup and cucumber and tomato salad.
- Dinner: lasagna with vegetables and a glass of red wine.
Efficiency and benefits of the Mediterranean diet
The main advantage of a diet is the well-being of the body. It is no coincidence that nutritionists have granted 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. It strengthens the heart
For their study, Spanish scientists invited 7, 447 volunteers aged 55 to 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. For the next five years, experts monitored the health of the participants.
The results showed that people who followed the Mediterranean diet had almost a third reduction in the risk of stroke and heart attack. According to scientists, diet helps remove "bad" cholesterol from the body, and also normalizes blood pressure and sugar levels.
2. Helps prevent diabetes
The same scientists tried to find out how the Mediterranean diet affects the occurrence of type 2 diabetes. To do this, they assessed the condition of 418 people who did not have the disease at the beginning of the study. Among those who chose the Mediterranean diet, the probability of developing diabetes was 52% lower than those who adhered to a 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. Specialists monitored the health of 612 people aged 65-79 from Poland, Great Britain, the Netherlands, France and Italy. Respondents adhered to the 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 useful fatty acids. At the same time, the number of chemicals that cause inflammation and the bacteria involved in the production of bile acids has decreased.
4. Prolongs life
Cardiologists from the University Hospital of Saint-Etienne (France) have discovered that a Mediterranean diet can reduce the risk of premature death. The study included 605 people who had suffered a heart attack six months earlier. They were also offered two food options - 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 lower by 45% and from heart disease by 70%.
5. Helps with weight loss
On a Mediterranean diet, you can normalize your weight without counting calories. Scientists from the Second University of Naples came to this conclusion. The study involved 99 men and 81 women. They are divided into two groups. One had to follow the recommended amount of protein, carbohydrates and fats, the other - to increase the consumption of whole grains, nuts, fruits, vegetables, olive oil. Two years later, scientists evaluated the result: in the group of Mediterranean diets, the loss was three times higher.
This is confirmed by a study by Canadian experts. According to him, the Mediterranean diet is no less effective than a low-carbohydrate diet. With its help, you can lose up to 10 kg per year. If you want to speed up weight loss, calculate your calorie intake and stick to it when compiling your menu.
Italian doctors conducted another large study in which 32, 119 volunteers participated. For almost 12 years, all its participants adhered to the principles of the Mediterranean diet. Prolonged adherence to this diet has been shown to reduce the risk of gaining weight and accumulating belly fat in 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 vegetables and fruits, proper complex carbohydrates, healthy monounsaturated fatty acids, complete proteins. Restrictions are imposed only on fast carbohydrates, fast food, convenient foods and foods rich in trans fats. By cleansing the diet of such foods, a person who follows the principles of the Mediterranean diet, in the vast majority, begins to lose weight. The process is not fast, but it is the best. Rapid weight loss is detrimental to health.
Since the Mediterranean diet involves consuming large amounts of vegetables, fish, seafood, high quality vegetable oils, a food basket will be more expensive. But health is not worth saving. Because a balanced nutritious diet is the key to harmonious development.
Red dry wine is considered one of the most important components of the Mediterranean diet, which explains its benefits. Is that real? And how much wine is safe?
As a rule, no more than 150 ml of wine per day is safe for women, and no more than 200 ml for men. It is desirable not to drink this amount at once, but to distribute it during the day. Drinking wine is not an essential part of the Mediterranean diet. This can and should be ignored if you have liver or heart problems or if you cannot control your alcohol intake. Instead, wine is part of a geographical tradition.
Who should not try this diet?
The Mediterranean diet is versatile and there are no strict contraindications due to a balanced and varied diet. However, due to its high fat content, this type of diet should be treated with caution in people who have diseases of the liver or gastrointestinal tract. You must consult your doctor beforehand. Of course, it should be limited to people with allergic reactions and intolerance to foods used in the diet.
Some doctors have recommended a Mediterranean diet to prevent coronavirus. Is that justified?
It is important to take care of immunity to fight viral infections. And the activity of the immune system directly depends on what we eat. If your diet is balanced, rich in vegetables and fruits, you eat enough fiber, do not neglect cereals and legumes, eat complete proteins and all essential fatty acids - the body will be easier to fight infections. The Mediterranean diet meets all these requirements. Therefore, it can be used to prevent not only coronavirus but also other viral diseases.