What You Need To Know About The Mediterranean Diet

If the words " Mediterranean diet " conjure up mountains of fruit, rivers of olive oil, and wine cellars, you're not alone. And, in principle, you even think in the right direction. However, all this has the same relation to the known food system as the Pythagorean theorem to the construction of the pyramids.

It is still unclear how the diet , the main principles of which have been clearly and repeatedly described and studied, turned into a craze for olive oil in the general mind. But if the Mediterranean diet means a Greek salad with a glass of dry red for you, then it's time to remind yourself how the best official diet in the world actually works.

Food is not the main thing

Despite the word diet in the name, the main thing in the Mediterranean food system is not food at all. The foundation of this well-being system is moderate physical activity and strong family and friendship ties. It is not so important what exactly is on your plate, but what mood you eat it with and whether you move enough during the day. For some reason, it was even more correct to call the Mediterranean diet a Mediterranean lifestyle.

Pleasant conversation at the table, when lunch smoothly flows into dinner, and the enthusiasm to go around half of the city in search of the perfect bread for breakfast - such habits unite many residents of Italy, Spain, Greece, and Morocco. Dietitians from Instagram have long feasts and such an amount of carbohydrates on the menu on the list of the biggest crimes against health, but it is difficult to argue with large-scale scientific studies.

They show that the Mediterranean diet is effective in the prevention of cardiovascular diseases, diabetes, age-related changes in the brain and even helps to normalize weight. Probably, warm gatherings with family and friends and moderate daily activity (no marathons, it is better to grow spinach in your own garden) are the same magical ingredients for preserving youth and health. And the amount of fats and carbohydrates in the plate is secondary.

Natural activity

For the previous few millennia, the Mediterranean was a region of peasants and shepherds. Some islands of Greece and Italy still preserve ancient habits, and along with that - are leaders in the number of cheerful long-lived people. The physical activity of these people consisted of functional concerns: accompanying animals during their many-kilometer walks in the mountains, taking care of plants, and performing household duties. This is the essence of the Mediterranean approach to fitness in the 21st century.

Yes - to walks before and after meals, dancing, cycling in any weather, active games with children and gardening. No - lying in front of the TV with pizza and training, which you go to as a punishment. As in the case of a feast, the main criterion here is pleasure.

The Mediterranean lifestyle does not force followers to accurately measure the number of steps or steps, for which it can be thanked. Still, it calls for activity: for light sweating and quickening of the heartbeat, about 30 minutes a day. And a couple of times a week you can take up strength training. The last recommendation is especially relevant for everyone over 50: age-related loss of muscle mass is useful to control.

Oil is not a panacea

One of the most common myths about the Mediterranean diet concerns olive oil. Some sources call for liberally supplementing every meal with liquid gold to live happily ever after, but the classic Mediterranean diet does not single out olive oil in a special category. Its place is among no less useful whole grains, fruits and vegetables, legumes, herbs and spices.

There is not a single serious study that has found an increase in positive effects in proportion to the amount of cold-pressed oil in the diet. All adult adherents of the Mediterranean diet need to eat only 1 tablespoon every day. oil (which is the physiological norm of this type of fat).

Of course, the oil should be cold-pressed and supplemented with fresh vegetables and salad leaves. According to British scientists, the cellular health of salad fans with olive oil is based on a combination of polyunsaturated fats and nitrates and nitrites of vegetables. Forming nitro acids, they inhibit inflammatory processes in the body.