Crystal Nelson
The Mediterranean diet, also known as the Crete diet or the Mediterranean diet, tastes good and makes it easier to lose weight. At the same time, the food used is healthy and protects against many diseases. Among other things, they reduce the risk of heart problems and cancer. How exactly does the diet work?
Mediterranean diet: fish and olive oil and Co.
To understand the Mediterranean diet, you only need to take a look at traditional recipes: In the Mediterranean region, there are significantly more vegetables on the table, plus legumes, healthy olive oil, lots of fish and poultry, seasoned with fresh herbs such as basil, oregano, and thyme. The traditional Spanish vegetable soup gazpacho, for example, essentially consists of tomatoes, cucumbers, peppers, onions, and garlic – served cold. Animal fats, on the other hand, are rarely used for frying and cooking. Meat is only part of the menu in moderation.
Mediterranean diet: foods with positive health effects
The Mediterranean diet includes foods that have a positive effect on health. They are rich in vitamins, minerals, antioxidants, and omega-3 fatty acids. A selection of the most important foods in the Mediterranean diet and their effects:
olive oil
In Spain, Italy, and Greece, a lot of cooking is done with healthy olive oil, which boosts the metabolism and regulates the cholesterol level. The delicacies of the Mediterranean diet not only let the pounds tumble but also keep you fit and healthy all around. This is confirmed by a study by Harokopio University in Athens. Antioxidants, the high content of omega-3 fatty acids, and the active ingredient oleuropein protect the heart and increase well-being.
tomatoes
They contain a lot of potassium, which has a dehydrating effect, and they provide us with B vitamins, which speed up the metabolism. Tomatoes marinated in oil, for example, fill the stomach, keep you full for a long time and, with their savory taste, drive away the craving for sweets.
pasta
Pasta-cooked al dente keeps you full for a long time. Wholemeal pasta is best suited to the German version of the Mediterranean diet because it is rich in complex carbohydrates and fiber that promotes digestion.
Grilled fish and poultry
Both are particularly rich in protein and low in fat! To use the protein contained therein, the body needs energy, which it gets from the fat deposits. Consequence: the pounds melt away! The iodine contained in poultry and fish also increases energy consumption. Therefore, fish and poultry fill you up for a long time and boost fat burning.
basil
The herb stimulates the metabolism with its tannins and has a draining effect, just like tomatoes. It also reduces the craving for sweets, which makes it easier to lose weight.
What a Mediterranean diet plan can look like in concrete terms
For an individual Mediterranean diet plan, German eating habits can certainly be combined with the special features of Mediterranean cuisine. On the Mediterranean diet, for example, muesli with fresh fruit is a good choice for breakfast. The main meal is a mixed salad with chicken or fish fillet, dressed with vinegar and olive oil. Fresh fruit, such as melon or berries, is a good snack. Fluid intake is also important: it should be 1.5 to two liters of mineral water or unsweetened tea a day.
Prevent diseases with the Mediterranean diet
The special thing about the Mediterranean diet: you lose weight and do a lot for your health at the same time. If you integrate food from the Mediterranean region into your diet in the long term, you can incidentally reduce the risk of various diseases.
The Mediterranean diet offers protection against cancer
Researchers also rely on the Mediterranean diet as an important protective measure against cancer. The following applies: eat as colorful as possible and only really ripe fruit and vegetables. The more intense the color, the higher the content of so-called bioactive ingredients. Some fruits and vegetables have a whole cocktail of them: this includes all cabbages, tomatoes, onions, and garlic. When it comes to fruit, apricots, berries, and citrus fruits are ideal. Tip: With the latter, eat as much of the white inner skin as possible. It contains most of the highly effective anti-cancer substances.
