Mediterranean diet: menus, recipes, how to do it?

Mediterranean diet: menus, recipes, how to do it?

Ranked best diet in 2022, the Mediterranean diet or Cretan diet is recommended for lasting weight loss. How to do ? Which foods to favor? Our advice and ideas for recipes and menus.

the Mediterranean or Cretan diet, is based on the eating habits of the inhabitants of the Mediterranean region. It allows you to lose weight thanks to its low content of saturated fats.

What is the Mediterranean diet?

the mediterranean diet is also called Cretan diet. It is so named because it takes up the basics of the diet traditionally consumed by people living around the Mediterranean, who ate mainly fish, cheese and yogurt as well as vegetables with a strong presence of olive oil. olive and little red meat. In the Mediterranean diet, saturated fats are therefore rare while fibers and antioxidants are numerous.

Is the Mediterranean diet effective for losing weight?

The Mediterranean diet can be effective for weight loss in that it nearly completely crowds out saturated and trans fats in favor of fiber, antioxidants and healthy fats. The low salt content does not help with weight loss, but limits the risk of high blood pressure. The variety of foods, the absence of ultra-processed products as well as the stimulation of transit by fibers are the assets of the Mediterranean diet for weight loss.

What foods are allowed in the Mediterranean diet?

Many food are permitted when following a Mediterranean diet.

  • On a daily basis, it is thus possible to consume bread, pasta, cereals, rice and semolina as long as it is whole grains (whole grains).
  • Among the fruitspreference will be given to orange and red colors, as well as citrus fruits.
  • Among the vegetables, those that are dark green, orange or red.
  • Nuts and legumes are widely recommended.
  • Just as the lean dairy productsmainly from sheep’s milk.
  • And finally, thefatty fish and olive oil.

What foods are prohibited?

Are prohibited or to be consumed with great moderation:

  • sugary foods, especially when ultra-processed : pastries, sodas…
  • Refined oils, red meat…
  • Fat dairy products (full cream, butter, dessert creams, rich cheeses, etc.)
  • Sauces (ketchup, mayonnaise, barbecue, etc.) should also be avoided.

Menu: how to make a Mediterranean meal?

To prepare a Mediterranean meal, you can put together a small zucchini, a tomato and some mushrooms and grill them. Complete with fatty fish such as salmon, sardines or mackerel cooked en papillote, which you will have previously drizzled with olive oil. Combine cheese and dessert by enjoying a small pot of cottage cheese with a handful of walnuts. You then obtain a high-protein meal adapted to the Mediterranean diet.

What are its advantages and disadvantages?

If the mediterranean diet helps to lose weight, it also has other health benefits: better transit and stabilization of blood sugar levels thanks to fiber (including soluble fiber consumed daily), prevention of coronary heart disease thanks to antioxidants, monounsaturated fats beneficial on blood cholesterol… The disadvantage of the Mediterranean diet is that it requires cooking and enjoying olive oil.

Mediterranean diet: what recommendations and precautions?

People who follow a Mediterranean diet while living in a region with little sunlight will remain vigilant about their vitamin D intake. In fact, products made from sheep’s milk provide much less vitamin D than cow’s milk, which can be compensated by exposure to the sun, moderate, which then becomes essential.

Reviewed by Doctor Anne-Christine Della Valle, general practitioner, specializing in infectious and tropical diseases, hospital hygiene and gerontology.

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Eating and moving, what is the Mediterranean diet?