The content of the article
Srednesamorskaya dieta, or rather the usual food of the Mediterranean region, very quickly became popular. Scientists and doctors have repeatedly subjected the diet to research. And each time we were convinced that the Mediterranean food is very healthy. Therefore, it is classified as one of the areas of a healthy diet.
Advantages and disadvantages
The traditional cuisine of the inhabitants of the Mediterranean consists of many vegetables, fruits. It is complemented by cereals, legumes, pasta. There is always fish, seafood andolive oil. To the reception of meat (beef, poultry) there is a noticeable restraint. Sweets, fast food and sweets are completely excluded from the diet. Proper nutrition is supplemented by high physical activity, a positive attitude and optimism. These principles formed the basis of the diet, called the Mediterranean.
There is a desire to immediately develop a menu of the Mediterranean diet for a week, and feel like a resident of hot countries. But before you try the diet, you need to familiarize yourself with some of the nuances.
Weight reduction mechanism
Nutritionists recommend a Mediterranean diet for weight loss. Central Asian dA diet built on proper and healthy nutrition, enhanced by physical activity, allows you to effectively eliminate extra pounds. Weight loss is dictated by such factors:
- diet based on fractional nutrition;
- portions are small;
- in the diet there is a lot of fiber and protein, which contribute to fat burning and muscle growth;
- dishes do not contain sugar and harmful additives;
- diet activates metabolism;
- food is accompanied by sufficient water regime.
Health Benefits: 5 Factors
Mediterranean residents are much less likely to suffer from diseases. Among them, there are practically no fat people. But there are a lot of centenarians. It is known that Case, who decided to adhere to the Mediterranean diet, lived for 100 years, not having lived only one month before 101 years old. Of course, such a diet aroused great interest among physicians. Therefore, a lot of research has been done. Scientists have confirmed that the Mediterranean diet provides the following beneficial effects.
- Protects against cardiovascular disease. Seafood instead of red meat, olive, many fruits and vegetables bring great benefits to the heart muscle and improve the condition of blood vessels. Such nutrition prevents the development of atherosclerosis, hypertension, heart attack. Diet is recommended to lower cholesterol, normalize blood circulation and prevent thrombosis.
- Reduces Oncology Risk. Scientific studies have confirmed that the Mediterranean diet can withstand the appearance of certain types of cancer. Wededizarnaya dIta protects against malignant tumors in the mammary glands, intestines and stomach.
- Prolongs life. This plus follows from the above advantages. After all, it is cardiological pathologies and oncology that most often shorten life. People who follow the Mediterranean diet, according to scientific research, are five times less likely to experience sudden death.
- Improves brain function. Hypocholesterol diet, rich in nuts, olive oil, activates the functioning of the brain, improves cognitive function. Nutrition opposes the development of strokes, multiple sclerosis, Alzheimer's and Parkinson's disease, senile dementia.
- Increases energy. Just look at the pensioners from the Mediterranean. They are quite active and look much younger than their years. Proper nutrition ensures the intake of all useful substances, so that the body is saturated with energy and maintained in good shape.
Disadvantages and contraindications
The Mediterranean diet refers to proper nutrition. Therefore, it is practically devoid of flaws and has no contraindications. It is allowed to apply to all categories of people. However, patients who have identified chronic pathologies and need to adhere to a diet, the Mediterranean diet must be abandoned. If we talk about the disadvantages of the Mediterranean diet, then we can highlight such disadvantages.
- Slow weight loss. Such a diet is not suitable for those who seek to lose weight instantly. The diet is designed for a long time and gradual burning of fats.
- Transition difficulty. The diet almost completely rejects sweets, pastries, sweets. For the sweet tooth, this can be a real challenge.
Mediterranean diet: what and how to eat
Studying the detailed description of the Mediterranean diet, you can notice that the cuisine of the inhabitants of warm coastal countries is very different from the usual diet. It is based on self-cooking and completely eliminates the use of convenience foods. A special preference is given to carbohydrates.
7 categories of “right” products
What can I eat on a Mediterranean diet? The diet consists of foods consumed by the poor in the Mediterranean. That is why mid-seaThe diet contains a large number of products that can be grown in your garden or caught from the depths of the sea. The table shows the main list.
Table - Products for the Mediterranean Diet
| Category | Description | Products | How often to use |
|---|---|---|---|
| Cereals, bread | - This is the basis of Mediterranean food; - carbohydrates make up approximately 50-60% of the diet; - they are useful for blood vessels, heart, nervous and digestive systems | - wheat; - hard pasta; - oats; - buckwheat; - barley; - barley; - corn; - bean; - rice; - grain bread | Daily |
| Vegetables fruits | - The diet contains a lot of vegetables, fruits; - use only products grown in open ground (it contains all the useful components); - contribute to weight loss; - lower cholesterol; - normalize the digestive tract and heart; - strengthen immunity; - act as cancer prevention; - it is recommended to limit potatoes | - Cucumbers; - tomatoes; - zucchini; - leaf salads; - pepper; - cabbage; - garlic, onions; - eggplant; - greenery; - apples; - citrus fruits; - pears; - plums; - grapes; - peaches; - persimmon | Every day, except potatoes. It is limited to 3 servings per week |
| Olive | - A required component of the diet; - it is not intended for frying (useful substances are destroyed during frying); - protects from senile dementia; - resists inflammation and heart ailments; - improves skin condition | - Olive oil Can be replaced with unrefined oils: - soya; - sunflower | Daily |
| Fish, seafood | - It is advisable to choose low-fat varieties, although oily fish cannot be excluded; - strengthen bones; - normalize the thyroid gland; - improve oxidative processes | - Halibut; - sardines; - salmon; - tuna; - mackerel; - trout; - squid; - lobsters; - herring; - scallops; - mussels | 4-5 times a week |
| Dairy products | - Dairy products make up only 10% of the diet; - preference is given to fermented milk products; - strengthen bones, teeth, improve hair condition | - Yogurt; - kefir; - curd cheeses; - yoghurts; - fermented baked milk; - goat milk; - parmesan; - feta; - feta cheese; - mozzarella | 4-5 times a week |
| Meat, eggs | - Diet lean meat; - eat a little or do without meat; - pork - solid no | - Low-fat diet poultry; - ham; - eggs; - beef | 2-3 times a week |
| Nuts, Dried Fruits, Honey | - Give energy to the body; - make up for glucose deficiency | - Any nuts; - raisins, dried apricots; - honey of any kind | Once a week |
What dishes are subject to exclusion
The diet of the Mediterranean diet is rich. However, some foods and dishes must be discarded. During the diet you can not eat:
- red meat;
- preservatives, flavorings;
- semi-finished products;
- sweets, pastries;
- salt;
- sweets, ice cream;
- fat, fatty meat.
4 postulates of the program
Nutritionists do not recommend abruptly switching to a new diet. This can provoke side effects, such as nausea, impaired stool, dizziness. Therefore, doctors advise to accustom the body to proper nutrition gradually.
Initially enrich the menu with vegetables, fruits, and then start practicing vegetarian days, once a week. This will allow you to gradually and painlessly get used to the Mediterranean diet. When you feel that you are accustomed to a new diet, you can safely switch to a diet. Dietitians recommend four rules.
- Power scheme. It is better to eat small meals, but often. The most optimal five meals a day. At the same time, it is important not to skip breakfast or afternoon tea. The first meal nourishes the body with essential fiber, and an afternoon snack protects against hunger.
- Nutrient Combination. When developing a diet, especially at first, carefully analyze the contents of the BJU. For a Mediterranean diet, such a combination is characteristic. Carbohydrates (these are cereals, pasta, fruits, vegetables) make up 50% of the diet. 30% of the daily menu is allocated to fats (olive oil is meant). And the share of proteins (fish, eggs, meat) is only 20%.
- Proper fats. The right nutritionists include olives, seeds, nuts, olive oil, avocados. But margarine, butter and animal refractory fats do not combine with this diet at all.
- Daily portion. If you decide to lose weight on a Mediterranean diet, then you need to properly dose the servings. Recommended serving sizes are presented in the table.
Table - Daily slimming servings on the Mediterranean diet
| Products | Daily portion, g / pc |
|---|---|
| Legumes | 100 |
| Vegetables | 100 |
| Cereals | 60 |
| Nuts / Dried Fruits | 30 |
| A fish | 60 |
| Fruits | 200 g or 1 fruit |
| Dairy products | 1 cup or 30 g of cottage cheese, cheese |
| Dry wine | 125 ml |
| Egg | 1 |
Seven day meal table
From a variety of healthy products, you can create a wide variety of diets for every taste. And such food will be very tasty. For informational purposes, an approximate daily Mediterranean diet menu is provided.
Table - Sample Mediterranean Food Menu
| Day | Meals | Sample menu |
|---|---|---|
| Monday | Breakfast | - Milk oatmeal with lots of fruits; - fruit cocktail |
| 2 breakfast | - Unsweetened yogurt | |
| Dinner | - Vegetable salad; - fish sandwich; - orange |
|
| High tea | - Walnuts | |
| Dinner | - Salad (avocado, tomatoes, lettuce and feta cheese) | |
| Tuesday | Breakfast | - Cheesecakes; - fresh fruit juice |
| 2 breakfast | - Green or herbal tea; - oat cookies |
|
| Dinner | - Braised rice with vegetables; - hard cheese |
|
| High tea | - An Apple | |
| Dinner | - Vegetable salad; - cod baked under cheese |
|
| Wednesday | Breakfast | - Fruit salad with kefir |
| 2 breakfast | - Grapes (about 30 g) | |
| Dinner | - Vegetable risotto; - an Apple |
|
| High tea | - Whole wheat bread; - tomato; - a piece of cheese |
|
| Dinner | - Salad with vegetables and chicken; - coarse bread |
|
| Thursday | Breakfast | - boiled egg; - rye toast with tomato and cheese |
| 2 breakfast | - Pear | |
| Dinner | - Vegetarian soup; - a fresh salad of tomatoes and cheese; - the juice |
|
| High tea | - orange | |
| Dinner | - Eggplant with tomatoes and mushrooms | |
| Friday | Breakfast | - Protein omelet; - rye bread; - grapefruit |
| 2 breakfast | - Almond-oatmeal cookies | |
| Dinner | - Seafood pasta; - tomato |
|
| High tea | - Dried fruits | |
| Dinner | - Arugula and Olive Salad | |
| Saturday | Breakfast | - Rice porridge in milk with fruit |
| 2 breakfast | - Macaroons | |
| Dinner | - Baked chicken fillet; - vegetable salad |
|
| High tea | - banana | |
| Dinner | - Vegetable salad; - rye bread; - the juice |
|
| Sunday | Breakfast | - Fruit salad with yogurt |
| 2 breakfast | - An Apple | |
| Dinner | - Vegetable stew; - steam fish; |
|
| High tea | - Cheese sandwich; - vegetable juice |
|
| Dinner | - Pasta salad |
Recipes
Include in your diet a variety of soups, cereals. Enrich it with seafood, fish. Do not forget to pamper yourself with fresh vegetable salads. And the following recipes will allow you to make sure that the Mediterranean diet is really delicious.
Vegetable Risotto
Composition:
- rice - 300 g;
- zucchini - one;
- red pepper - one;
- eggplant - one;
- onion - one;
- garlic - two cloves;
- vegetable broth - 1.5 l;
- olive oil - two tablespoons;
- Italian herbs (dried) - two teaspoons;
- basil - two teaspoons
Manufacture:
- Chop vegetables. Put them in a cauldron, oiled, and bake in the oven for 20 minutes.
- In a separate pan, simmer the onion and garlic. Add rice to them.
- Gradually add broth to the rice, carefully mixing so that the cereal gradually absorbs the liquid. So stew for 20 minutes.
- Ready rice is combined with vegetables. Add herbs and mix.
Cheese sandwich
Composition:
- whole grain bread - one slice;
- tomato - one;
- boiled sardine - 30 g;
- salad - one leaf;
- cheese - 20 g;
- lemon juice - two to three drops.
Manufacture:
- Dry the bread in the toaster.
- On a loaf of bread, put a leaf of lettuce, a piece of fish, chopped tomato.
- Sprinkle lemon juice on the sandwich and lay the cheese.
The Mediterranean diet for weight loss involves many spices and spices. Be sure to add Italian herbs, basil, oregano, rosemary. They will not make the dishes spicy, but will give them a unique flavor and allow you to experience the true taste of the Mediterranean.
Reviews: “Do not expect quick results”
The Mediterranean diet is highly recommended by doctors in Australia (I live here), it is very good for the heart. In general, it seems worthwhile to eat a lot of vegetables, as well as mix them with complex carbohydrates (as an example, pasta made with vegetables). There, it seems that carbohydrates come first, then fats, then proteins. A lot of fish. In general, this diet is not so much for weight loss, as I understand it, but for maintaining health and weight. In Italy, as far as I know, is also common.
a guest, http://www.woman.ru/health/diets/thread/4738465/
Of course, I already knew about this diet before, but lately it’s already been possible to live on it and I really like it ... everything is very tasty, though I still count calories just in case and eat potatoes only occasionally, don’t eat red I don’t drink meat and wine every day, but everything else is very similar ...
Simpomponchik, http://www.tutnetam.com/viewtopic.php?f=51&t=65219
I came across this Temko and thought. The fact is that, living in Greece, working as a doctor and at one time visiting a nutritionist, I learned the method of Mediterranean nutrition by heart. After pregnancy, it was on him that I was able to lose 28 kg per year ... This time I also started with this method, but various kinds of promising "testicles", "Japanese", etc., etc., will confuse anyone . Does it make sense to starve and eat monotonous food when the result is the same and even more stable with a rational Mediterranean diet? I think that from today I will embark on the true path.
Gamoto, http://forum.myjane.ru/viewtopic.php?t=26029
I read that the Mediterranean style of nutrition is recognized by scientists as the most healthy, beneficial for the body. Perhaps because the daily habit of the Mediterranean includes foods such as olive oil, fatty fish, an abundance of vegetables and legumes. The Mediterranean diet is just healthy eating habits that you should stick to all your life. Over 2 years of living in Italy, my daily diet and product quality have changed. At the same time, an abundance of food leaves absolutely no chance of even a little hunger. I can’t say that the Mediterranean diet is fast. No, do not expect quick results, you need to tune in to a slow change in taste preferences and gradual weight loss (if any). My example is that before I left for Italy, I weighed 59-60kg, a year later I began to weigh53kg. The weight is stable, I’m not losing weight anymore (apparently, the body knows better), but I am not recovering. And this despite the fact that in my diet there are daily spaghetti with sauces, oily fish, bread, olive oil, nuts, honey, hard cheeses, vegetables and fruits without restrictions, sometimes legumes, eggs, rice, potatoes, red and white wine. Often added garlic, herbs - basil, salvia, rosemary.
I eat sweet little every day (although the Mediterranean diet does not provide for every day), while I can’t force myself to give up sweets. I don’t eat meat. My advice to everyone who wants to lose weight and improve their health - do not torment yourself with hunger strikes after 18.00, do not go on diets - take the Mediterranean diet as a basis, change your habits, monitor the quality of food, keep a balance of proteins, fats and carbohydrates.
Dryad, http://irecommend.ru/content/ne-dieta-zdorovyi-printsip-pitaniya-rabotaet
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