With the Mediterranean diet, we feast like in the Mediterranean and still lose weight. How about tapas and red wine? We explain how it works!
What is the Mediterranean Diet?
The inhabitants of the Mediterranean region have a significantly higher life expectancy than we do - and that is no coincidence. Long-term studies have shown that consuming foods such as fresh vegetables, fish, salad with olive oil or pasta dishes can significantly reduce the risk of heart disease. Nutritionists swear by the Mediterranean diet, not least because it is a very balanced form of nutrition.
The secrets of the Mediterranean diet Time
- Can not be bought in any supermarket, but should be taken consciously: Time! Chewing slowly is good for digestion and makes you feel full. Those who eat slowly enjoy their food and do not see it as a pure means to an end. Quickly grab something at the snack bar and gobble it down on the go? Unimaginable for the Mediterranean! And not healthy either.
Oliveoil Olive oil is a cornerstone of the Mediterranean diet and provides us with unsaturated fatty acids. In countries such as southern Italy, Spain, and Greece, it is the main source of fat - and there it is clearly overtaking the consumption of animal fats. It has now been proven that olive oil is good for our health.
Fresh fruits and vegetablesVegetables provide us with vitamins and many important nutrients. Tomatoes are full of antioxidants and should not be missing. It is best to plan a portion of fruit or vegetables with every meal, then the Mediterranean diet can be integrated into everyday life in no time at all.
Fresh fishTastes best freshly caught on vacation, but should also be a regular part of the menu here because it provides us with protein, vitamins, and good fats.
PoultryBetter to eat poultry instead of red meat. In addition to eggs, poultry is a great source of protein - on the Mediterranean diet, on the other hand, red meat is only on the menu twice a week at most.
Goat and sheep's milk instead of cow's milkGoats or sheep's milk is much easier to digest than normal cow's milk. If you don't want to do without your cow's milk, you can choose the low-fat variant - in the best case, of course, fresh from the farm and not the in-house production of the respective supermarket chain.
NutsNuts are the perfect snack and provide us with fat, protein, and fiber.
Whole breadIf you use wholesome, natural types of bread, you are doing everything right: Our blood sugar only rises slowly - and that is good for the burn and can prevent diseases such as diabetes. Sourdough or barley bread works well.
Seasoning, spice, spiceAnd with fresh herbs such as basil, coriander, wild garlic, instead of salt. Fresh garlic or onions are also healthy.
ChickpeasChickpeas are a staple of the Mediterranean diet and provide us with plenty of protein and fiber. And are so delicious!
Red wineThe good news at the end: We can continue to drink a glass of red wine in the evening with a clear conscience. The secret of red wine? Antioxidants!
Does the Mediterranean diet fit into my everyday life?
The Mediterranean diet requires a little preparation, but those who like to cook will quickly get used to it - not least because the Mediterranean recipes, made from mostly fresh ingredients, are so delicious!
A clear plus of the Mediterranean diet: the diet is varied and balanced!
Will I lose weight quickly with the Mediterranean Diet?
However, if you primarily want to lose weight, you could quickly be disappointed with this diet, since the Mediterranean diet does not have a fixed nutrition plan with a prescribed number of calories or fat reduction - which is ultimately crucial for weight loss. The Mediterranean diet, however, is healthy and good for our cardiovascular system.