Diet for longevity
The term "Mediterranean diet" was first introduced to the world thanks to American nutritionists Ansel and Margaret Keys, who ate according to the principles of the Mediterranean diet since the 1940s and lived no less than 97 and 100 years each. It is the only diet in the world that received UNESCO Intangible Cultural Heritage status in 2013. Today, the Mediterranean diet is very popular among celebrities Victoria Beckham, Cameron Diaz, Eva Longoria, and Jennifer Aniston.
There is only one drawback - this approach to healthy eating should be followed throughout your life, but, however, since the mid-1990s, the diet has more fans.
Why "Mediterranean"? Studies have shown that attractive figures, longevity and good health for the people of Greece, northeastern Spain, Italy, Portugal, southern France and other countries in the Mediterranean region directly depend on their approach to healthy eating.
Basic principles of diet
The content of carbohydrates, protein and fat in the diet are 60%, 10% and 30% respectively. But the main secret is that the fat and carbohydrates in the diet to lose weight must be correct. Namely, durum wheat pasta, beans, and various types of wheat bread. Also olive oil, avocado, fatty fish. Add to this a salad of fresh vegetables and herbs - and a healthy lunch is on the table.
At the same time, there are no restrictions or strict methods, because the main principle of the system is that products are divided into:
- included in the daily diet;
- eaten 1-4 times a week;
- allowed no more than 1-2 times a month.
Greenery
Each country has its own preferences for vegetables, but there are many on the table.
Therefore, the Greeks used lettuce leaves as "green pita bread", wrapping vegetables, meat and grains in it. Horta is a popular snack - a mix of herbs with butter or lightly fried.
The fondness for spinach comes from France; its neutral taste allows you to use vegetables as a main dish and as all kinds of fillings in culinary dishes.
And Italians love broccoli, and the healthiest part is the leaves, which they eat raw, balancing the spicy taste with tomatoes and cheese, and fried, seasoned with balsamic vinegar.
dairy
Dairy products have always been popular in Mediterranean countries. When used correctly, animal milk is a source of calcium, vitamin D, protein and amino acids. And, if France is a fan of mature and aged cheese, then Greece is a real lover of yogurt. There they are served with salad, meat, bread products, and as an independent dish, with or without fruits, herbs.
In the first line of benefits between cheeses we find:
- Diet goat cheese, which is low in calories, but high in B vitamins and microelements, and easily digestible protein.
- Feta made from sheep's or goat's milk helps regulate blood pressure, calms the nervous system, and strengthens bones.
- Spicy Parmesan is a leader in protein, vitamin and amino acid content.
- Silky provolone is also enriched with enzymes beneficial to humans, giving it an exceptional taste.
Vegetables
A variety of salads on the menu is quite expected in a Mediterranean country. Nutritionists always emphasize the need for a lot of vegetables in the daily diet. This will help improve digestion and heart function. Fresh vegetables with minimal processing, olive oil, herbal flavor. . . And on your table there are sources of vitamins, organic acids, carbohydrates, proteins and fats - everything the body needs. Add a few pieces of feta - this is what a real Greek salad looks like, a characteristic feature of Mediterranean cuisine.
Meat and fish
If we analyze the ratio of meat and fish dishes, then, despite delicacies such as Parma ham from Italy or jamon from Spain, fish and seafood still dominate. Red meat is rarely found on the menu, because it is from seafood that you can get the maximum amount of saturated fatty acids, vitamins and microelements.
Fat
An important feature of the Mediterranean diet is the reduction of saturated animal fats in favor of healthier vegetable oils and unsaturated fats. Vegetable oils are olive oil, nuts, seeds. Unsaturated fat predominates in fatty fish with the highest content of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and microelements in the body, and the bonus is elastic skin and shiny hair.
Olive oil
Olive oil occupies a special place in the Mediterranean diet menu. A few tablespoons of oil per day is a must in this unique approach to healthy eating. Don't worry - some nutritionists recommend eating 60 grams per day for breakfast. soaked bread 40 gr. olive oil. This is not surprising, because the fat in olive oil is similar to the fat in breast milk, so it is recommended to start introducing vegetable oil into complementary foods with it. For adult gourmets, olive oil improves bone mineralization, improves digestion and stabilizes blood pressure. Olive oil contains oleic acid (up to 70% by volume). It belongs to Omega-9 unsaturated fatty acids and acts as a strong natural antioxidant. As a result, metabolism improves and the aging process slows down. Olive oil also contains a lot of vitamins E and K, which help improve immunity and regulate the body's energy processes.
You should also understand that not all olive oil is made according to the rules. Many unscrupulous manufacturers flood the market with low-quality and counterfeit products. These oils may be improperly extracted and processed, which destroys delicate nutrients, and some fatty acids may become rancid or toxic. Therefore, you should choose only high-quality oil, with a mark on the label
Spices, seasonings, aromatic oils
Mediterranean cuisine is mainly enriched with aromatic oils infused with herbs and spices. You can easily make it yourself at home - oil infused with garlic will harmoniously decorate pasta and sauces, mint oil will emphasize the freshness of salads, and lemon oil will add sophistication to fish dishes. At the same time, salt consumption is significantly reduced, which also explains the healing effect on the cardiovascular system in particular, and the whole body as a whole. Feel free to use spices and seasonings in your recipes, experimenting with combinations and dosages.
Red wine
There is also an interesting dietary feature - red wine is encouraged, although moderate alcohol consumption is emphasized. From 10 to 50 ml a day is enough to improve heart function, clean blood vessels, and just have a good mood.
Benefits of the Mediterranean Diet
Products for this diet are minimally processed and without added refined sugar. This includes olive oil, vegetables and fruits, legumes, nuts, durum whole grains and small portions of animal products, which must be "organic" and not stable. Almost no GMOs, artificial ingredients, preservatives, flavor enhancers and little sugar. For dessert, Mediterranean people use fruit or light homemade desserts using natural sweeteners such as honey.
The animal component of the diet is represented by moderate consumption of cow, goat or sheep cheese and yogurt and plenty of locally caught fish. This is a source of omega-3 fatty acids and other healthy fats, "correct" cholesterol, which strengthens the walls of blood vessels.
Improvement of the cardiovascular system High intakes of monounsaturated fats and omega-3 foods are associated with a significant reduction in all-cause mortality, especially from heart disease. Many studies have shown the positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil, including a 30 percent reduction in the risk of death from cardiovascular disease, as well as a 45 percent reduction in acute heart failure.
Warwick Medical School also found that people who regularly consumed extra-virgin olive oil experienced greater reductions in blood pressure than people who consumed mostly sunflower oil.
In addition, it is very rare for Mediterranean people to have low levels of "good" cholesterol because they typically get a lot of healthy fats from their natural diet.
Lose weight in a healthy way On this diet, you can eat very varied and delicious food without feeling hungry. Therefore, you can follow this diet for a long time without damage, control your weight and reduce your fat intake in a simple and natural way. There is room for variation in the Mediterranean diet, whether you prefer to increase the amount of carbohydrates or emphasize high-quality protein products from animal and, especially, plant sources. Either way, this eating style will help control weight gain, control blood sugar levels, improve mood and consistently high energy levels.
Cancer Prevention According to researchers from the Department of Surgery at the University of Genoa in Italy, the balanced ratio of essential fatty acids omega-6 and omega-3, high fiber content, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine, protect DNAfrom damage and stopping cell mutation, reducing the inflammatory process and slowing tumor growth. Olive oil also reduces the risk of colon and bowel cancer.
Treatment and prevention of diabetes The Mediterranean diet controls excess insulin, the hormone that controls blood sugar, causes us to gain weight, and maintains our weight even when we diet.
There is a lot of evidence showing that the Mediterranean diet can work as an anti-inflammatory diet that can help fight diseases associated with chronic inflammation, including metabolic syndrome.
A diet low in sugar and high in fresh foods and fats is part of a natural lifestyle for diabetics.
The Mediterranean eating style helps prevent blood sugar spikes and valleys. Carbohydrates - in the form of whole grain bread or durum wheat pasta, often combined with olive oil or cheese, lots of greens and vegetables - are an excellent source of energy for several hours without a significant spike in sugar levels and initial hunger.
Protects cognitive health and promotes good mood Healthy fats such as olive oil and nuts are known to help fight age-related cognitive decline. They can counteract the effects of toxic toxins, free radicals, a poor inflammatory diet, or food allergies that can contribute to brain dysfunction. Cognitive impairment can occur when the brain does not receive enough dopamine, an important chemical needed for proper body movement, mood regulation and mental function.
Probiotic foods such as yogurt and kefir promote healthy gastrointestinal function, which is also linked to cognitive function.
Therefore, the Mediterranean eating style may be a natural treatment and prevention for Parkinson's disease, Alzheimer's disease and age-related dementia.
Promotes longevity Back in 1988, a study in Lyon asked heart attack patients to follow a Mediterranean diet high in monounsaturated fat or a standard diet with a significant reduction in saturated fat. Four years after the start of the study, the results of follow-up examinations showed that patients in the first group were 70% less likely to develop heart disease, and also had a 45% lower risk of death from any cause than in the group with a standard diet. At the same time, there was no significant difference in the level of total cholesterol, which proves the absence of a direct relationship with heart disease. The results were so impressive and groundbreaking that, for ethical reasons, the study was stopped early so that all participants could continue to follow the Mediterranean diet for maximum health and longevity.
Helps relieve stress and relax Chronic stress significantly reduces quality of life and negatively affects weight and overall health. The Mediterranean diet encourages you to spend more time in nature and get a good night's sleep. This is the best way to relieve stress and therefore prevent inflammation. And also - there is more time to laugh, dance, relax and engage in hobbies.
Fight depression A study published in the Journal of Molecular Psychiatry in 2018 found that eating a Mediterranean diet reduced the likelihood of depression. Inflammation is often cited as a cause of many psychiatric disorders and conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue and social withdrawal. A diet high in nutrients, on the other hand, helps protect the brain from organic and functional changes. Other changes in diet and lifestyle, such as getting enough sleep, being mindful of what you eat, choosing your menu ahead of time, and limiting stress lead to stable mental health.
What can and how often
If you decide to try this popular and versatile food system, then from now on you should have the following products on your table every day:
- Fresh fruits (apples, bananas, pears, citrus, figs, peaches, apricots, berries, melons, melons);
- Vegetables (especially non-starchy ones, such as tomatoes, eggplant, artichokes, all types of cabbage), vegetables (especially leafy ones - spinach, lettuce);
- Whole grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and products made from them - bread and pasta);
- Beans and legumes (lentils, chickpeas, peas, beans, peanuts);
- Root vegetables (potato - sweet potato, radish, yam, parsnip, Jerusalem artichoke);
- Nuts and seeds (walnuts, almonds, hazelnuts, macadamia nuts, cashews, sesame seeds, sunflower seeds, pumpkin seeds);
- Spices and herbs (garlic, nutmeg, cinnamon, pepper, basil, mint, rosemary, sage) will allow you to minimize the amount of salt in your diet;
- Vegetable fats (olive oil, pure avocado and oils thereof);
- Pure water about 2 liters a day, tea or coffee is allowed, but sweet drinks and fruit juices should be avoided;
- Dairy products - cheese, yogurt or kefir - in moderation;
- Red wine in moderation (but this is entirely optional).
Each week you need:
- Fish and seafood (prefer wild types of fish over farmed ones), shrimp, oysters, mussels, clams, crabs - at least 4 times a week;
- Eggs - in moderation, 2-4 times a week;
- Potatoes - in moderation;
- Some sweets.
Every month you can eat:
- Red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork fillet).
You should avoid in your diet:
- Refined sugar and products containing it (ice cream, sweets, drinks, table sugar);
- Highly processed grains (white bread, soft wheat pasta, polished grains);
- Trans fats (margarine and products containing it);
- Refined oils (all types, including soybean, mustard seed, cottonseed);
- Processed meat products (sausages, sausages, semi-finished products);
- Products with additional processing or enrichment (labeled as "low fat", "enriched", "refined").
Menu for this week
A big advantage, but at the same time a weakness of the Mediterranean diet system, is the absence of strict rules and a clear diet plan. To help you get your bearings, here's the menu for the week, tailored to our strip food basket.
Monday
- Breakfast – yogurt with cereal and berries.
- Lunch – cabbage soup and grilled meat.
- Dinner - vegetable salad with eggs, dressed with olive oil and lemon juice.
- Snacks – fruit salad from seasonal fruits, a handful of nuts.
Tuesday
- Breakfast - oatmeal with flax seeds, honey and banana slices.
- Lunch - lasagna with vegetables.
- Dinner – baked eggplant with feta cheese and a cheese sandwich.
- Snacks – probiotic yogurt, grapes and popcorn.
Wednesday
- Breakfast – berry pudding made with Greek yogurt and chia seeds.
- Lunch – whole grain sandwich with vegetables.
- Dinner: Grilled salmon served with brown rice and vegetables.
- Snacks – roasted pumpkin seeds, celery with peanut butter.
Thursday
- Breakfast - omelette with tomato, bell pepper, onion, broccoli and feta cheese.
- Lunch – pure spinach soup with sour cream, cream or Greek yogurt, potatoes baked in the oven.
- Dinner - shrimp salad, dressed with olive oil.
- Snacks – various tropical fruits, carrots with hummus.
Friday
- Breakfast – oatmeal with dried fruits and nuts.
- Lunch – vegetable soup with chicken soup.
- Dinner - fried or baked fish.
- Snacks – kale or zucchini chips, olives.
Saturday
- Breakfast – Sweet potato casserole with spinach and cheese.
- Lunch – Mediterranean whole grain pizza with cheese, vegetables and olives.
- Dinner - salmon with buckwheat, cabbage salad.
- Snacks - fruits, cottage cheese with dried fruits.
Sunday
- Breakfast - yogurt with bifidobacteria with fruits and chopped nuts.
- Lunch - tuna salad coated with olive oil.
- Dinner - Greek salad with cucumber, tomato, black olives, spinach, feta cheese, dressed with olive oil, a piece of lean steak.
- Snacks – various nuts, fruit salad.
Cons and harms of diet
The disadvantage of this food system is, first of all, the need to change your eating habits - to abandon many processed and refined products in favor of high-quality and, often, expensive products. Moreover, it is not yet known which factor will be more significant - high cost or previous dietary habits.
Also, this diet may not be suitable for people with individual intolerances and allergies to seafood. People with stomach and intestinal ulcers should approach menu selection with caution, given the high fiber content in the daily menu. It is also worth avoiding red wine that is allowed in the diet for pregnant women and other people for whom alcohol, even in small quantities, can be harmful.
Lose weight on the Mediterranean diet
Many people doubt whether it is possible to lose weight with such a diet? Naturally, this soft diet does not give immediate results, so it is not suitable for correcting severe obesity. If the main goal of the diet is weight loss, then you definitely need to include physical activity. Not every diet associated with dietary restrictions allows you to fully train. And there is a pleasant bonus here - it is a Mediterranean diet that gives you the strength to exercise. This improves weight loss results, creates a beautiful and fit body and improves health.
Those who have decided to lose weight using this method may find the lack of a strict menu inconvenient. You need to calculate yourself how many calories you need in order not to feel hungry, but at the same time lose weight, and independently associate physical activity and the amount of food consumed. However, most dieters find this easy, as strict restrictions are more difficult to achieve.
Summary
The Mediterranean diet is not a diet in the usual sense; rather, it is a specific nutritional system that a person can follow for the rest of their life. It's important to have three nutritious meals and two snacks throughout the day, so you don't go hungry. It is thanks to a unique diet - high consumption of olive oil, fruits, nuts, vegetables and grains; moderate consumption of fish and poultry; low consumption of dairy products, red meat and sweets; and red wine in moderation – reduce rates of chronic disease en route to longevity.