diet for longevity
The term "Mediterranean diet" was first introduced to the world by American nutritionists Ansel and Margaret Keyes, who ate according to the principles of the Mediterranean diet since the 1940s and each lived no less than 97 and 100 years, respectively. This in 2013. It is the only diet in the world to receive UNESCO Intangible Cultural Heritage status. Today, the Mediterranean diet is particularly 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 all your life, but, nevertheless, since the mid-1990s, the diet has more and more fans.
Why "Mediterranean"? Studies have shown that the attractive figures, longevity and good health of residents of Greece, north-eastern Spain, Italy, Portugal, the south of France and other countries of the Mediterranean region directly depend on their attitude towards healthy food.
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 must be right for weight loss. Namely, durum wheat pasta, legumes, and many typesof whole grain 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 strict restrictions or methods, because the main principle of the system is that products are divided into:
- Include in daily diet;
- Consume 1-4 times a week;
- Not allowed more than 1-2 times a month.
Greenery
Every country has its own preferences for greenery, but there's plenty of it on tables.
Thus, the Greeks use lettuce leaves as "green pita bread", wrapping vegetables, meat and grains in them. Horta is a popular snack – a mixture of herbs seasoned with butter or lightly fried.
The love for spinach comes from France; Its neutral taste allows you to use greens as a main dish and as an ingredient in all types of culinary dishes.
And Italians love broccoli, and the healthiest part of it is the leaves, which they eat raw, balancing the spicy flavor 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, proteins 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 independent dishes to salads, meats, bread products and fruits, with or without herbs.
In the first line of benefits of cheese 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 or goat milk helps control blood pressure, calms the nervous system and gives strength to bones.
- Spicy Parmesan is the leader in the content of proteins, vitamins and amino acids.
- Silky provolone is additionally rich in enzymes beneficial to humans, which gives it an unusual taste.
vegetables
A variety of salads is quite expected on the menu in Mediterranean countries. Nutritionists have always emphasized the need for abundant vegetables in the daily diet. This will help improve digestion and cardiovascular function. Fresh vegetables with minimal processing, oliveThe pungency of oil, herbs. . . and on your table there is a source of vitamins, organic acids, carbohydrates, proteins and fats - everything the body needs. Add a few pieces of feta - it will resemble an authentic Greek saladWhich is the hallmark of Mediterranean cuisine.
meat and fish
If we analyze the ratio of meat and fish dishes, then, despite dishes such as Parma ham from Italy or jamon from Spain, fish and seafood still dominate. Red meat is rarely found on the menu, as itIt is from food that you can get the maximum amount of saturated fatty acids, vitamins and microelements.
fat
An important feature of the Mediterranean diet is the lack of saturated animal fats in favor of healthy vegetable oils and unsaturated fats. Vegetable oils are olive oil, nuts, seeds. Predominance of unsaturated fats in fatty fish with the highest content of omega-3 polyunsaturated fatty acidsIt helps to maintain the balance of vitamins and microelements in the body, and the bonus will be elastic skin and shiny hair.
olive oil
Olive oil holds a special place in the Mediterranean diet menu. A few tablespoons of oil per day is essential in this unique approach to healthy eating. Don't worry - some nutritionists recommend eating 60 grams per day at breakfast. Bread soaked 40Gram. Olive oil. This is not surprising, since the fat in olive oil is similar to the fat in breast milk, so it is recommended to start including vegetable oils in complementary foods with it. An adult gourmetFor, olive oil improves bone mineralization, improves digestion and stabilizes blood pressure. Olive oil contains oleic acid (up to 70% by volume). This omega-9 unsaturated fattyacid and acts as a powerful natural antioxidant. As a result, metabolism is improved and the aging process is slowed down. Olive oil also contains a lot of vitamins E and K, which help in improving immunity. Help to improve and regulate the body's energy processes.
You should also understand that not all olive oil is produced according to regulations. Many unscrupulous manufacturers flood the market with low-quality and counterfeit products. These oils may be extracted and processed improperly, causing delicateNutrients are destroyed, and some fatty acids can become rancid or even toxic. Therefore, you should choose only high-quality oil with the mark on the label
spices, spices, aromatic oils
Mediterranean cuisine is especially rich in aromatic oils consisting of 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. will give, and lemon oil will add sophistication to fish dishes. At the same time, salt intake is significantly reduced, which especially explains the healing effect on the cardiovascular system and the body as a whole. Feel free to use, experiment with combinations and dosages.
red wine
A distinctive feature of the diet is also - red wine is encouraged, although the emphasis is on moderate wine consumption. From 10 to 50 ml per day is enough to improve heart function, cleanse blood vessels and good mood. Is.
Benefits of Mediterranean Diet
Products for this diet are minimally processed and without added refined sugar. It contains olive oil, vegetables and fruits, beans, nuts, durum whole grains and small portions of animal products, which are essentially "organic" and not shelf-stable. It contains virtually no GMOs, artificial ingredients, preservatives, There are no flavor enhancers and very little sugar. For sweets, Mediterranean people use fruit or light home-made sweets 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. It is a source of omega-3 fatty acids and other healthy fats, "right" cholesterol, Which strengthens the walls of blood vessels.
improve cardiovascular system High intake of monounsaturated fats and omega-3 foods is associated with a significant reduction in mortality from all causes, especially from heart disease. Several studies have shown the positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil. have shown effects, including a 30 percent reduction in the risk of death from heart 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 a reduction in high blood pressure compared to those who consumed primarily sunflower oil.
Furthermore, it is extremely rare for Mediterranean people to have low levels of "good" cholesterol because they habitually get so much healthy fat from their natural diet.
lose weight the healthy way On this diet you can eat very varied and tasty food without feeling hungry. Therefore, you can follow this diet for a long time without any interruption, control your weight and lose your fat in an easy and natural way. can reduce intake. 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. In any case, this way of eatingStyle will help control weight gain, regulate blood sugar levels, improve mood and consistently have high energy levels.
cancer prevention According to researchers at the Department of Surgery of the University of Genoa in Italy, a 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 against diabetes. Protects against DNA damage and prevents cell mutation, reduces inflammatory processes and delays tumor growth. Olive oil also reduces the risk of colon and intestinal cancer.
Treatment and prevention of diabetes The Mediterranean diet controls excess insulin, the hormone that regulates blood sugar, which causes our weight gain, and keeps our weight under control even during the diet.
There is enough evidence to suggest that the Mediterranean diet may serve as an anti-inflammatory diet that may help combat diseases associated with chronic inflammation, including metabolic syndrome.
A diet low in sugar and more fresh foods and fats is part of a natural lifestyle for diabetics.
The Mediterranean eating style helps prevent spikes and dips in blood sugar. Carbohydrates – in the form of whole-grain bread or durum wheat pasta, often mixed with olive oil or cheese, plenty of greens and vegetables- An excellent source of energy for several hours without a significant increase in sugar levels and an early feeling of hunger.
Protecting cognitive health and promoting good mood Healthy fats like olive oil and nuts are known to help fight age-related cognitive decline. They may counteract the harmful effects of toxicity, free radicals, a poor inflammatory diet, or food allergies that can lead to brain dysfunction. Cognitive disorders can occur when the brain doesn't get enough dopamine, an important chemical needed for proper body activity, mood regulation, and mental functioning.
Probiotic foods like yogurt and kefir promote healthy gastrointestinal function, which has also been linked to cognitive function.
Thus, the Mediterranean style of eating may be a natural treatment and prevention for Parkinson's disease, Alzheimer's disease, and age-related dementia.
promotes longevity A study in Lyon back in 1988 asked heart attack patients to follow a Mediterranean diet rich in monounsaturated fat or a standard diet with a significant reduction in saturated fat. Four years after the study began, a follow-up examinationThe results showed that patients in the first group were 70% less likely to suffer from heart disease, and the risk of death from any cause was also 45% lower. The standard diet group, however, showed no significant difference in total cholesterol levels, suggesting no direct link to heart disease. The results were so impressive and unprecedented that, for ethical reasons, the study was quickly stopped. So that all participants can continue to follow the Mediterranean diet for maximum health and longevity.
Helps relieve stress and relax Chronic stress significantly reduces quality of life and has a negative impact on weight and overall health. The Mediterranean diet encourages you to spend more time in nature and get a good night's sleep. It helps relieve stress and prevent inflammation. What a great way to do that. And also – there's more time to laugh, dance, relax and pursue hobbies.
fights 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 linked to a number of disorders and psychiatric conditions, including schizophrenia, obsessive-compulsive disorder, depression, anxiety, fatigue, and social withdrawal. In contrast, a nutrient-rich diet helps protect the brain from biological and functional changes. Other changes in diet and lifestyle, such as getting enough sleep, can helpBeing mindful, choosing your menu in advance, and limiting stress leads to stable mental health.
What is possible and how often
If you decide to try this popular and in many ways unique food system, from now on you should have the following products on your table every day:
- Fresh fruits (apples, bananas, pears, citrus fruits, figs, peaches, apricots, blackberries, melons, watermelons);
- Vegetables (mainly non-starchy, such as tomatoes, eggplants, artichokes, all types of cabbage), greens (especially leafy – 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, beans, peas, peanuts);
- Root vegetables (yams – sweet potatoes, turnips, yams, parsnips, Jerusalem artichokes);
- Nuts and seeds (walnuts, almonds, hazelnuts – hazelnuts, macadamia nuts, cashews, sesame seeds, sunflower seeds, pumpkin seeds);
- Spices and herbs (garlic, nutmeg, cinnamon, black pepper, basil, mint, rosemary, sage) will allow you to reduce the amount of salt in your diet;
- Vegetable fats (olive oil, pure avocado and oils derived from it);
- About 2 liters of pure water, tea or coffee per day is allowed, but sugary drinks and fruit juices should be avoided;
- Dairy products – cheese, yogurt or kefir – in small quantities;
- Red wine in small quantities (but this is completely optional).
Every week you should:
- Fish and seafood (prefer wild varieties of fish rather than artificially grown fish), shrimp, oysters, clams, mussels, crabs – at least 4 times a week;
- Eggs – in small quantities, 2-4 times a week;
- Potatoes – in moderate quantity;
- Some sweets.
Every month you can eat:
- red meat;
- Poultry (chicken, duck, turkey) and lean meat (rabbit, ham, pork fillet).
You should avoid these in your diet:
- Refined sugar and products containing it (ice cream, candy, drinks, table sugar);
- Highly processed grains (white bread, soft wheat pasta, polished cereals);
- Trans fats (margarine and products containing them);
- Refined oils (all types including soybean, rapeseed, cottonseed);
- Processed meat products (sausages, sausages, semi-finished products);
- Products with additional processing or enrichment (labeled as "low fat", "enriched", "refined").
menu for the week
A big advantage, but also a disadvantage of the Mediterranean nutrition system, is the absence of strict rules and a clear nutrition plan. To help you, here is the menu for the week, which corresponds to the food basket of our strip.
monday
- Breakfast – yogurt with cereal and berries.
- Lunch – cabbage soup and roasted meat.
- Dinner – Vegetable salad with egg, olive oil and lemon juice.
- Breakfast – Fruit salad made 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 cheese sandwich.
- Breakfast – 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 – Omelet with tomatoes, capsicum, onion, broccoli and feta cheese.
- Lunch – pureed spinach soup with sour cream, cream or Greek yogurt, potatoes baked in the oven.
- Dinner – Shrimp salad, dressed with olive oil.
- Breakfast – mixed tropical fruits, carrots with hummus.
Friday
- Breakfast – Oatmeal with dried fruits and nuts.
- Lunch – vegetable soup with chicken broth.
- Dinner – Fried or baked fish.
- Snack – 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.
- Breakfast – cottage cheese with fruits, dried fruits.
sunday
- Breakfast – Yogurt containing bifidobacteria with chopped fruits and nuts.
- Lunch – Tuna salad dressed with olive oil.
- Dinner – Greek salad with cucumbers, tomatoes, black olives, spinach, feta cheese, dressed with olive oil, a piece of lean steak.
- Breakfast – Mixed nuts, fruit salad.
Defects and disadvantages 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. In addition, it is not yet known whichThe factor that will be more important is high cost or previous diet habit.
Also, this diet may not be suitable for people with individual intolerance and allergy to seafood. Given the high fiber content in the daily menu, people with stomach and intestinal ulcers should select the menu carefully. Pregnant womenAnd it's also advisable to avoid diet-allowed red wine for other people, for whom even small amounts of alcohol can be harmful.
Losing Weight on the Mediterranean Diet
Many people doubt whether it is possible to lose weight with such a diet? Indeed, this gentle diet does not give immediate results, so it is not suitable for curing severe obesity. If the main goal of the diet is to lose weight, you definitely need to include physical activity. Dietary restrictionsNot every diet associated with allows you to train perfectly. And here's a pleasant bonus - it is the Mediterranean diet that gives you the strength to exercise. It improves weight loss results, a beautiful and fitBuilds figure and improves health.
Those who have decided to lose weight using this method may find the lack of a strict menu 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. For, and to freely correlate physical activity and the amount of food consumed. 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; Rather, it is a specific nutrition system that a person can follow throughout their life. It is important to have three nutritious meals and two snacks throughout the day, so that you do not have to go hungry. This is thanks to the unique diet – olive oil, high consumption of fruits, nuts, vegetables and grains; moderate consumption of fish and poultry; reduced consumption of dairy products, red meat and sweets; And red wine in limited quantities – reduce the rates of chronic diseases on the way to longevity.