Diet for longevity
The term "Mediterranean diet" was first introduced to the world thanks to American nutritionists Ansel and Margaret Keys, who have been eating the principles of the Mediterranean diet since the 1940s and are no less than 97 and 100 years old, respectively. It is the only diet in the world that received UNESCO Intangible Cultural Heritage status in 2013. Today, the Mediterranean diet is especially popular among celebrities Victoria Beckham, Cameron Diaz, Eva Longoria and Jennifer Aniston.
There is only one disadvantage - this approach to healthy eating must be followed throughout your life, but despite this, since the mid-1990s, the diet has more and more fans.
Why "Mediterranean"? Studies have shown that attractive figures, longevity and good health of residents of Greece, northeastern Spain, Italy, Portugal, southern France and other Mediterranean countries directly depend on their approach to healthy eating.
Basic principles of diet
The amount of carbohydrates, proteins and fats in the diet is 60%, 10% and 30%, respectively. But the main secret is that the fats and carbohydrates in the diet should be correct for weight loss. Namely, durum wheat pasta, legumes, and many types of whole grain bread. Also olive oil, avocado, oily fish. Add to this a salad of fresh vegetables and greens - and you have a healthy lunch on the table.
At the same time, there are no strict restrictions or methods, because the main principle of the system is the division of products:
- included in the daily diet;
- consumption 1-4 times a week;
- allowed no more than 1-2 times a month.
Greenery
Each country has its own preferences for greens, but there are plenty on the tables.
Thus, the Greeks use lettuce leaves as "green pita bread", wrapping vegetables, meat and cereals in them. Horta is a popular snack - a mixture of herbs with butter or lightly fried.
The love for spinach comes from France, its neutral taste allows the greens to be used both as a main dish and as a filling in all kinds of culinary delights.
Italians, on the other hand, love broccoli, and the healthiest part of it is the leaves, eaten raw, grilled and seasoned with balsamic vinegar, balancing the spicy taste with tomatoes and cheese.
Dairy products
Dairy products are always popular in Mediterranean countries. When used properly, animal milk is a source of calcium, vitamin D, protein and amino acids. And if France is a fan of mature and aged cheeses, Greece is a real lover of yogurt. There they are served as salads, meats, bakery products and independent meals, with or without herbs.
In the first ranks of preferences among cheeses, we find:
- Diet goat cheese with low calories but high in B vitamins and trace elements, easily digestible proteins.
- Made from sheep's or goat's milk, feta helps control blood pressure, calms the nervous system and strengthens bones.
- Spicy Parmesan is a leader in the content of proteins, vitamins and amino acids.
- Silky provolone is additionally enriched with enzymes useful for humans, giving it an unusual taste.
Vegetables
The variety of salads on the menu is quite expected in Mediterranean countries. Nutritionists have always emphasized the importance of plenty of vegetables in the daily diet. This will help improve digestion and heart function. Minimally processed fresh vegetables, olive oil, herb bitterness. . . And on your table there are vitamins, organic acids, carbohydrates, proteins and fats - everything the body needs. Add a few slices of feta - this is what a real Greek salad, the hallmark of Mediterranean cuisine, looks like.
Meat and fish
If we analyze the ratio of meat and fish dishes, fish and seafood still dominate, despite delicacies such as Parma ham from Italy or jamon from Spain. Red meat is rarely on the menu, because you can get the maximum amount of saturated fatty acids, vitamins and trace elements from seafood.
Oils
An important feature of the Mediterranean diet is the reduction of saturated animal fats in favor of healthier vegetable fats and unsaturated fats. Vegetable oils are olive oil, nuts, seeds. Unsaturated fats are predominant in fatty fish, which have the highest content of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and trace elements in the body, and the bonus will be elastic skin and shiny hair.
Olive oil
Olive oil has a special place in the Mediterranean diet menu. A few tablespoons of fat per day is a must in this unique approach to healthy eating. Do not worry - some nutritionists recommend eating 60 grams per day for breakfast. soaked bread 40 gr. olive oil. This is not surprising, because the fats in olive oil are similar to the fats in breast milk, so it is recommended to start including vegetable oils in complementary foods with it. For an adult gourmet, olive oil improves bone mineralization, improves digestion and stabilizes blood pressure. Olive oil contains oleic acid (up to 70% by volume). Omega-9 belongs to unsaturated fatty acids and acts as a powerful natural antioxidant. As a result, the metabolism improves and the aging process slows down. Olive oil is also rich in vitamins E and K, which help improve immunity and regulate the body's energy processes.
You should also understand that not all olive oils are made according to regulations. Many unscrupulous manufacturers flood the market with low-quality and fake products. These fats can be improperly extracted and processed, which destroys delicate nutrients, and some fatty acids can even become rancid or toxic. Therefore, you should choose only high-quality oil with signs on the label
Spices, seasonings, aromatic oils
Mediterranean cuisine is especially enriched with aromatic oils infused with herbs and spices. You can easily make them yourself at home - garlic-infused oil will harmoniously decorate pasta and sauces, mint oil will emphasize the freshness of salads, and lemon oil will add delicacy to fish dishes. At the same time, salt consumption is significantly reduced, which explains its therapeutic effect, especially on the cardiovascular system and the whole body as a whole. Avoid using spices and seasonings in your recipes, and experiment with combinations and dosages.
Red wine
The diet also has a sharp feature—although moderate alcohol consumption is emphasized, red wine is encouraged. From 10 to 50 ml per day is enough to improve heart function, clean blood vessels and just have a good mood.
The benefits of the Mediterranean diet
Products for this diet are minimally processed and free of added refined sugar. This includes olive oil, vegetables and fruits, legumes, nuts, solid whole grains, and small portions of animal products that are definitely "organic" and not shelf-stable. No GMOs, artificial ingredients, preservatives, flavor enhancers and very little sugar. For sweets, Mediterranean residents 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, yogurt, and plenty of local fish. It is a source of omega-3 fatty acids and other healthy fats, "correct" cholesterol that strengthens the walls of blood vessels.
Improving the cardiovascular system High intakes of monounsaturated fats and omega-3 nutrients are associated with a significant reduction in all-cause mortality, particularly from heart disease. Many studies have shown the positive effects of the Mediterranean diet, which is 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 the risk of acute heart failure.
Warwick Medical School also found that people who regularly consumed extra-virgin olive oil had higher blood pressure reductions than those who consumed mostly sunflower oil.
In addition, Mediterranean people rarely have low levels of "good" cholesterol because they get plenty of healthy fats from their natural diet.
Lose weight in a healthy way In this diet, you can eat a lot of different and tasty food without feeling hungry. Therefore, you can follow this diet for a long time without breaking it, regulate your weight and reduce your fat intake in an easy and natural way. In the Mediterranean diet, there is room for variation, whether you want to increase the amount of carbohydrates or emphasize high-quality protein products of animal and especially plant origin. Either way, this way of eating will help regulate weight gain, control blood sugar levels, improve mood, and sustain high energy levels.
Cancer prevention According to researchers from the Department of Surgery at the University of Genoa, Italy, the balanced ratio of omega-6 and omega-3 essential fatty acids, high fiber content, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine protect human health. It damages DNA and stops cell mutation, reduces inflammatory processes and slows 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 regulates blood sugar and causes us to gain weight, and maintains weight even while dieting.
There is considerable evidence that the Mediterranean diet can serve 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 style of eating prevents blood sugar spikes and valleys. Carbohydrates - in the form of whole grain bread or durum wheat pasta, often combined with olive oil or cheeses, plenty of greens and vegetables - are an excellent source of energy for several hours without significant spikes in sugar levels and early hunger.
Protecting cognitive health and promoting good mood Healthy fats like olive oil and nuts are known to fight age-related cognitive decline. They can counteract the harmful effects of toxicity, free radicals, poor inflammatory diets, or food allergies that can cause 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 functioning.
Probiotic foods like yogurt and kefir promote healthy gastrointestinal function, which is linked to cognitive function.
Thus, the Mediterranean way of eating can be a natural treatment and prevention for Parkinson's disease, Alzheimer's disease and age-related dementia.
Promotes longevity Another 1988 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. The results of a follow-up examination 4 years after the start of the study showed that the first group of patients was 70% less likely to suffer from heart disease, and also had a 45% lower risk of dying from any cause. group with a standard diet. At the same time, there was no significant difference in the level of total cholesterol, which proved that it is not directly related to heart disease. The results were so impressive and groundbreaking that the study was stopped early for ethical reasons 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 good sleep. This is a great way to relieve stress and therefore prevent inflammation. Also - more time to laugh, dance, relax and do hobbies.
He fights depression A 2018 study published in the Journal of Molecular Psychiatry found that a Mediterranean diet reduced the likelihood of depression. Inflammation is often implicated as the root cause of many disorders and psychiatric 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. Diet and other lifestyle changes, such as getting enough sleep, being mindful of what you eat, planning your meals in advance, and limiting stress lead to stable mental health.
What is possible and how often
If you decide to try this popular and in many ways unique food system, then the following products should be on your table every day:
- Fresh fruits (apples, bananas, pears, citrus fruits, figs, peaches, apricots, berries, melons, watermelons);
- Vegetables (primarily non-starchy ones, such as tomatoes, eggplants, artichokes, all types of cabbage), greens (especially leafy ones - spinach, lettuce);
- All grain products (brown rice, rye, barley, corn, buckwheat, whole oats, wheat and products made from them - bread and pasta);
- Legumes and beans (lentils, peas, beans, peas, peanuts);
- Root vegetables (yams - sweet potatoes, turnips, yams, parsnips, Jerusalem artichokes);
- 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 oils (olive oil, pure avocado and its oil);
- About 2 liters of pure water, tea or coffee per day is allowed, but sweetened drinks and fruit juices should be avoided;
- Dairy products - cheeses, yogurt or kefir - in moderate proportion;
- Red wine in moderation (but this is completely optional).
Each week you need:
- Fish and seafood (prefer wild fish species rather than artificially raised ones), shrimp, oysters, clams, mussels, crabs - at least 4 times a week;
- Eggs - on average, 2-4 times a week;
- potatoes - in average proportion;
- 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, candy, drinks, table sugar);
- Highly processed grains (white bread, soft wheat pasta, polished grains);
- Trans fats (margarines and products containing them);
- Refined oils (all types, including soybean, canola, cottonseed);
- processed meat products (sausages, sausages, semi-finished products);
- Further processing or enriched products (labeled as low-fat, "enriched", "refined").
Menu for the week
A great advantage of the Mediterranean diet system, but also a disadvantage, is the lack of strict rules and a precise feeding plan. To help you get your bearings, here's a menu for the week tailored to our strip's food cart.
Monday
- Breakfast - yogurt with cereals and berries.
- Lunch - cabbage soup and fried 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 and cheese sandwich with feta cheese.
- 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 tomatoes, bell pepper, onion, broccoli and feta cheese.
- Lunch - mashed spinach soup with sour cream, sour cream or Greek yogurt, baked potatoes.
- Dinner - shrimp salad with olive oil.
- Snacks - various tropical fruits, carrots with hummus.
friday
- Breakfast - oatmeal with dried fruits and nuts.
- Lunch - vegetable soup with chicken broth.
- Dinner - fried or baked fish.
- Snacks - cabbage or pumpkin 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 chopped fruits and nuts.
- Lunch - tuna salad dressed with olive oil.
- Dinner - Greek salad with cucumber, tomato, black olives, spinach, feta cheese, a piece of lean steak, dressed with olive oil.
- Snacks - various nuts, fruit salad.
Harms and harms of diet
The disadvantage of this food system is, first of all, the need to change your eating habits - to give up 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 important - the high price or the previous dietary habit.
Also, this diet may not be suitable for people with individual intolerances and allergies to seafood. People with stomach and intestinal ulcers should be careful when choosing a menu, taking into account the high fiber content in the daily menu. For pregnant women and other people who can be harmful to alcohol, even in small amounts, it is worth avoiding red wine.
Weight loss on the Mediterranean diet
Many people doubt whether it is possible to lose weight on such a diet? Indeed, 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 to lose weight, then you should definitely include physical activity. Not every diet with dietary restrictions allows for full exercise. And here's a nice bonus - it's the Mediterranean diet that gives you the energy to exercise. It improves weight loss results, creates a beautiful and fit figure and improves health.
Those who decide to lose weight using this method, the lack of a strict menu may be inconvenient. You will have to calculate yourself how many calories you need in order not to feel hungry, but at the same time lose weight and independently associate the amount of food consumed with physical activity. But still, most dieters find it convenient, because strict restrictions are more difficult to achieve.
Summary
The Mediterranean diet is not a diet in the usual sense, but rather a special nutritional system that a person can follow throughout his life. It's important to provide three nutritious meals and two snacks throughout the day so you don't go hungry. Thanks to this unique diet - high consumption of olive oil, fruits, nuts, vegetables and grains; average consumption of fish and poultry; low consumption of dairy products, red meat and sweets; and moderate red wine—reduces rates of chronic disease on the way to longevity.