Mediterranean Diet: The Healthiest and Most Preferred Diet

Mediterranean-diet

Mediterranean diet is the most preferred among other diets. What diseases does this diet protect from? The Mediterranean diet is one of the healthiest diets. What foods are included in this diet?  What is the sample diet list and plan? Let’s look into the details of this diet highly recommended by experts.

Why Mediterranean Diet? What Is The Basis Of This Diet?

First, the Mediterranean Diet Pyramid was created in 1993 with the cooperation of Harvard Public Health and the World Health Organization. There is social life at the bottom layer of this pyramid. It contains olive oil, vegetables – fruits and grains on a top layer. The other upper layer is seafood; milk and dairy products, eggs, chicken meat; the top is red meat and sweets. Of course, there is an indispensable “water” in this diet.

Which Diseases Does the Mediterranean Diet Protect From? Which Diseases Is this Diet Effective?

The Mediterranean diet, which is the most preferred among diets and supported by studies that it is the healthiest, is also effective in preventing diseases. It is thought that it may be possible to reduce the risk of some chronic diseases such as cardiovascular diseases, diabetes, obesity, cancer and slow down aging. In the study, which included data on 4700 healthy women between the ages of 42-70, the patients were scored according to their suitability to a Mediterranean diet and their telomere lengths were determined by blood tests. When all these data were compared, it was seen that telomere lengths were higher in those with a high Mediterranean type nutrition score. However, no such relationship has been observed with other diets (such as western diet). As a result, this diet appears to reduce the risk of chronic conditions.

Other Studies Done

In similar studies, extra virgin olive oil, hazelnuts and walnuts were added to this diet, and it was observed that the risk of cardiovascular disease was significantly reduced. It has even been stated that it can reduce the risk of heart attack by about 30%.

In addition, another study investigated the effect of the Mediterranean diet on pre-menopausal women. Under normal conditions, excessive weight gain occurred after menopause. However, the group on the Mediterranean diet showed a lower tendency to gain weight compared to the other group. Looking at the results of this research; The reason why women eating a Mediterranean diet look healthier is because of vegetable-derived proteins. On the other hand, some of the biggest reasons for weight loss are legumes, fiber and unsaturated fat in the Mediterranean diet.

So many people can really choose this diet. What matters is what the nutrients are in this diet and whether it suits you.

Some of the effects of the Mediterranean Diet on diseases in recent studies:

  • Protection from cardiovascular diseases
  • Reduce the risk of diabetes
  • Reducing the risk of obesity
  • Protection against aggressive prostate cancer
  • Protection against bowel cancer
  • Reducing brain shrinkage due to age

Are There Any Harm of the Mediterranean Diet?

Attention is drawn to the fat ratio in the foods taken in this diet. Because in the foods taken, the energy is met from the fats. The energy taken from fat should be less than 30-35%. Although it is stated that foods such as hazelnuts and walnuts should be consumed, this ratio should be considered. Because if taken too much, cholesterol problem may occur.

Can You Lose Weight With the Mediterranean Diet? How to do a Mediterranean Diet?

It has been stated that this diet, which is made in a healthy way, loses 7-8 kg in 2 weeks. Daily meal consumption in the Mediterranean Diet consists of 4-5 meals. Breakfast and lunch are of particular importance. This imbalance in this ratio increases the production of arachidonic acid in the cell; It causes “inflammation” within the cell.

What Nutrients Does It Contain?

Although there are various regional changes in the Mediterranean Diet, on the basis there are olive oil (oleic acid), bread (with grain), cheese (unprocessed) and red wine. Other food products in its content are vegetables and fruits and aromatic plants grown in their season. Important protein sources in the Mediterranean Diet are beans, peas and cheese. Fish meat consumption varies regionally, and fish consumption is mostly provided in regions with a coastline. The diet’s carbohydrate sources are wheat, potatoes and rice. Red wine is mostly consumed with meals at moderate levels or, according to current knowledge, it is recommended not to take it at all, as a small amount of alcohol increases the risk of certain types of cancer.

Here is the Five-Day Mediterranean Diet List…

1. day

Breakfast: 2 slices of wholemeal bread (you can also consume sourdough bread, rye), 1 slice of unsalted feta cheese, 5-6 unsalted olives, 1 spoon of olive oil, lots of cucumbers, tomatoes and greens.

Lunch: Green salad with tuna and olive oil + 1 slice of wholemeal bread

Dinner: Vegetable meal with olive oil + semi-fat yoghurt + salad Snack: Fruit + semi-skimmed milk + raw almonds (raw hazelnuts, walnuts, cashews, etc.)

2. day

Breakfast: 2 slices of feta cheese + 1 slice of whole wheat bread + 5-6 olives, lots of cucumbers and tomatoes.

Lunch: Grilled vegetables + 3 to 4 spoons of pasta + Ayran with a sauce prepared with whole wheat flour or wholemeal, olive oil.

Dinner: Legumes with olive oil + semi-fat yogurt + salad with a little olive oil Snack: Fruit + semi-skimmed milk + raw almonds (raw hazelnuts, walnuts, cashews, etc.)

3. day

Breakfast: Half-fat yogurt + 3 spoons of oatmeal + a serving of fresh fruit

Lunch: Cheese and avocado salad + whole wheat bread + buttermilk

Dinner: Grilled fish + green salad

Snack: Fruit + semi-skimmed milk + raw almond (raw hazelnut, walnut, cashew, etc.)

4. day

Breakfast: Omelet with unsalted feta cheese, cooked in olive oil + 5-6 olives + 1 slice of wholemeal bread + Greens

Lunch: Legumes with olive oil + Half-fat yogurt + Salad

Dinner: Vegetable meal with olive oil + Buckwheat pilaf + Ayran or semi-fat yoghurt

Snack: Fruit + semi-skimmed milk + raw almonds (raw hazelnuts, walnuts, cashews, etc.)

5. day

Breakfast: 2 spoons of curd cheese + 3 walnuts + 1 slice of wholemeal bread + lots of cucumbers, tomatoes and greens

Lunch: Boiled lentil salad + buttermilk

Dinner: Vegetable meal with olive oil + salad + bran bread

Snack: Fruit + semi-skimmed milk + raw almonds (raw hazelnuts, walnuts, cashews, etc.)

The Seven-Day Mediterranean Diet List

1. day

Breakfast: 1 egg + 1 slice low-fat white cheese + whole wheat bread + tomato, cucumber

Lunch: Tuna and plenty of green salad + 1 slice of whole wheat bread

Search: Semi-skimmed milk + Almond

Dinner: Vegetable meal with olive oil + semi-fat yogurt + salad

Snack: Fruit

2. day

Breakfast: 2 slices of feta cheese + Olives + Wholemeal bread + Tomato, cucumber, greens

Lunch: Grilled Vegetables + Pasta + Ayran

Snack: Fruit + hazelnut

Dinner: Legumes with olive oil + half-fat yogurt + salad

Snack: Semi-skimmed milk + fruit

3. day

Breakfast: Half-fat yogurt + 3 spoons of oatmeal + fruit

Lunch: Cheese, avocado salad + whole wheat bread + buttermilk

Snack: Semi-skimmed milk + walnuts

Dinner: Grilled fish + green salad

Snack: Fruit

4. day

Breakfast: Cheese omelette + olives + wholemeal bread + Greens

Lunch: Legumes with olive oil + Half-fat yogurt + Salad

Snack: Fruit + almond

Dinner: Vegetable meal with olive oil + Bulgur pilaf + Ayran

Snack: Half-fat yogurt + walnuts

5. day

Breakfast: Curd cheese + Walnut + Bran bread + Tomato, cucumber

Lunch: Boiled lentil salad + ayran

Snack: 1 bowl of yoghurt + fruit

Dinner: Vegetable meal with olive oil + salad + bran bread

Snack: Fruit

6. day

Breakfast: Semi-skimmed milk + Hazelnut + 2 tablespoons of oatmeal + fruit

Lunch: Vegetable pasta + buttermilk + salad

Snack: Fruit + walnut

Dinner: Grilled Chicken + Half Fat Yogurt + Boiled Vegetables

Snack: Semi-skimmed milk + fruit

7. day

Breakfast: Menemen + Semi-fat feta cheese + Wholemeal bread + greens

Lunch: Sandwich made of whole grain bread + buttermilk

Snack: Fruit + almond

Dinner: Soup + Legumes with Olive Oil + Salad

Snack: Semi-skimmed milk

Things to pay attention: It is recommended to stay away from animal fats in this diet. In addition, there should be 3 main meals in this diet. If tea or coffee is to be drunk, you should make sure that it is sugar free.

Source: https://www.mdpi.com/2072-6643/12/8/2471/htm https://www.naturalmedicinejournal.com/journal/2013-05/does-mediterranean-diet-cut-cardiovascular-disease-risk-30

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