The Mediterranean diet is essentially a mix of eating habits in many regions along the Mediterranean. It’s almost not restrictive and will in the long run bring you a range of health benefits. Gourmets, tuck into the flavors of the Mediterranean.
The history and tradition of the Mediterranean diet are closely linked to the eating habits of peoples living along the Mediterranean Sea. In essence it represents a mix of the best eating habits of the peoples of Greece, Spain and Southern Italy.
While undoubtedly delicious, it is one of the few diets that has virtually no restrictions on certain types of foods making it completely sustainable and easy to practice. On the other hand, it does not lag behind other diets that promote weight loss and anti-inflammatory properties.
The list of what is included and can be used in this type of diet is really long. Basically this type of diet is extremely high in fiber, has a great micronutrient value, contains excellent sources of protein and fat and is supplemented with a glass of red wine. Ideally not. Let’s look at what the pyramid of the Mediterranean diet includes.
It has been advocated by nutritionists as one of the best because of its protective effect on heart and blood vessel health and its effectiveness in fighting kilograms.
The Mediterranean diet is one of the diets that has been attracting more and more attention lately, because it is not only delicious and contains close and familiar foods to us, but it is also known for containing foods that are full of unsaturated fatty acids and with antioxidants.
The Mediterranean diet mostly uses fresh vegetables and fruits, as well as protein and cereals. At first glance it may scare you off a lot of fat, but these are unsaturated fats that are healthy for your blood vessels and overall health.
It is important to note that both vegetables and fruits are often consumed fresh, with very little heat treatment, salted with a little salt, but with lots of spicy herbs as well as dried spices.
In this diet, your body will not be shocked, because the whole diet will not be replaced with a new type of food, but with the food you are used to, all for the benefit of your good health and appearance. For example, instead of eating red meat, you will eat chicken or fish. This does not mean that you will stop eating red meat forever, you will only eat it in smaller quantities and cook it with olive oil.
Make sure you bring in as many fresh and varied foods as you can: tomato, eggplant, celery, pepper, garlic, onion, peas, broccoli, artichokes, lettuce, mushrooms, carrot, grapes, cherries, grapefruit, melon, apples , peaches, strawberries …
ANIMAL FOOD AND FISH
The first thing to notice is that in this diet you have a greater amount of poultry and fish meat. Also, during the week, you are allowed to eat up to seven eggs, including those you put in the dishes you cook. Fish, such as salmon, tuna, mackerel and other seafood are excellent sources of Omega-3 fatty acids that have been shown to improve heart health and lower triglycerides.
With this diet, you will learn to reduce unnecessary fat intake, and you will do so by using only olive oil. You will use this oil when preparing any food: bread, pasta, fried food, salad. Nuts are also allowed in this diet, and can be eaten raw and in some dishes.
As it is a Mediterranean diet, alcohol is not forbidden. On the contrary! A glass of red wine a day is recommended during the main meal. Never forget the six glasses of water during the day.
What sets the Mediterranean diet apart from others is that it is perfect. At least for us, who live in these places. It also includes desserts, and this delight will help you stay healthy and, over time, slim.
Do not think about starting this diet if you do not exercise at least three times a week for one hour. The nutritionist’s recommendation is to stick to this diet for six weeks and then consult your doctor if you need to continue. It is important to strictly adhere to its rules in those six weeks if you really want to achieve good results.
7 DAILY MENU
Breakfast: orange yogurt
Lunch: grilled chicken and cooked vegetables as an addition
Dinner: spinach and shrimp salad
Meals: two rows of dark chocolate and sugar-free cake
Breakfast: muesli with milk
Lunch: roast chicken and salad with feta cheese
Dinner: salmon with wholemeal bread (toast)
Counts: slice of fresh fruit, wholemeal sugar free cake
Breakfast: muesli with plain yogurt
Lunch: fried olive oil chicken and olive oil lettuce
Dinner: tuna with fried pianos
Intermediates: fresh fruit and yogurt with dried fruit
Breakfast: muesli and milk
Lunch: boiled chicken salad and fried peanuts
Dinner: fried shrimps with eggplant and chopsticks
Counts: apple chips, two rows of chocolate, dried figs
Breakfast: muesli with plain yogurt
Lunch: salmon and artichokes salad and fried pumpkin seeds
Dinner: stuffed grilled squid (filled with their spices and spices)
Intermediates: almonds, fruits, yogurt with raisins
Breakfast: orange yogurt
Lunch: fried turkey meat and two medium sized tomatoes
Dinner: tuna pate with wholemeal bread
Meals: fruit and two rows of dark chocolate
Breakfast: toast with butter and marmalade
Lunch: roast turkey meat and 50 g. feta cheese
Dinner: seafood salad
Intermediates: almonds, fruits and two rows of any chocolate
During the preparation of the dishes, show your creativity. Eat moderate, eat varied and never forget to exercise.
Many studies have been done since then and it has been found that the Mediterranean diet is one of the healthiest in the world.
Protects against heart disease. The olive oil recommended by the Mediterranean diet contains monounsaturated fats that are good for the heart. The latest research in this area has shown that the consumption of olive oil is the secret that makes the Mediterranean diet so healthy. It helps to suppress the genes that lead to inflammation and heart disease.
Reduces the risk of cancer. Studies have shown that applying only a few principles of the Mediterranean diet can reduce the risk of cancer by 12%. One of the largest studies in this area, involving 26,000 Greeks, showed that only the use of olive oil reduced the risk by 9%. The introduction of two dietary changes, ie. Consuming less red meat and more legumes reduces the risk of cancer by 12%. Separate research has found that adding broccoli to the diet further reduces the risk of prostate cancer in men.
It protects the brain. A four-year study at Columbia University Medical Center found that people who practice the Mediterranean diet have a 40% lower risk of developing Alzheimer’s disease than those who do not follow the diet.
The Mediterranean diet also helps lower cholesterol in the body, especially “bad” cholesterol, control diabetes and reduce the risk of type 2 diabetes, protect against dementia and reduce the risk of Parkinson’s disease. When all this is taken into account, it becomes clear that the Mediterranean diet prolongs life.