According to US News & World Report rankings, the Mediterranean diet is consistently rated as the healthiest diet in the world. Following this diet can help you ward off disease and lose weight scientifically .
A study recently published in the journal JAMA Network Open indicates that scientists have been searching for the best non-pharmaceutical formula for changing body composition and suggest that the Mediterranean diet may be the key.
Volunteers miraculously lost 1.7kg of body fat, including visceral fat, and gained more toned muscles in just one year by combining the " world's most delicious and healthy" diet with exercise.
Numerous studies have shown that the Mediterranean diet helps reduce the risk of cardiovascular disease, stroke, cancer, and other serious illnesses. This diet contributes to increased metabolism, stronger bones, reduced pain, decreased belly fat, increased energy, and improved brain function.
The Mediterranean diet ranked highest on the list of 'Best Diets for 2022'.
According to Dr. Dang Ngoc Hung, from the National Institute for Nutrition Research and Consulting (NRECI), the Mediterranean diet is considered the healthiest diet in the world. It incorporates many principles of balanced nutrition, including protein from fish, carbohydrates from whole grains, healthy fats from fish oil and olive oil, and limiting sugary foods.
The foundation of the Mediterranean diet consists of many anti-inflammatory foods and is built on plant-based ingredients and healthy fats.
Although the Mediterranean region borders 16 countries with diverse traditions and cuisines , the diets of its inhabitants are based on several fundamental principles: focusing on plant-based foods (vegetables, fruits, nuts, beans, whole grains), replacing butter with olive oil, and using animal protein from fish, eggs, and poultry. In addition, they limit red meat consumption, use a variety of herbs and spices, drink alcohol in moderation, and share meals with friends and family.
Below is a sample menu for one week of Mediterranean-style meals. Feel free to adjust portion sizes and food choices based on your own needs and preferences, and add snacks as desired.
Monday:
- Breakfast: You can choose yogurt with fruit or walnuts and almonds.
- Lunch: Choose a plate of Italian pasta prepared in the Mediterranean style.
- Dinner: Grilled salmon served with brown rice and vegetables.
Tuesday:
- Breakfast: Oatmeal with raisins.
- Lunch: Tuna salad with a drizzle of olive oil.
- Dinner: Choose tomatoes, olives, and cheese to make a salad.
Wednesday:
- Breakfast: Fried eggs served with vegetables, tomatoes, and onions.
- Lunch: Whole-grain bread with cheese and a few fresh vegetables.
- Dinner: A plate of Mediterranean-style Italian pasta.
Thursday:
- Breakfast: A glass of mixed milk with strawberries and oatmeal.
- Lunch: A few slices of whole-grain bread served with fresh vegetables.
- Dinner: A salad consisting of tuna mixed with olive oil. Fruit can be added for dessert.
Friday:
- Breakfast: Two hard-boiled eggs served with a plate of sautéed vegetables in olive oil.
- Lunch: A cup of yogurt mixed with strawberries, oatmeal, and nuts such as walnuts and almonds.
- Dinner: Grilled lamb served with salad and baked potatoes.
Saturday:
- Breakfast: Oatmeal with raisins, some nuts, and an apple.
- Lunch: Whole-grain bread served with vegetables.
- Dinner: You can have a vegetarian pizza made with whole grains, vegetables, your choice of cheese, and olives.
Sunday:
- Breakfast: Fried eggs with some vegetables and olives.
- Lunch: Whole-grain vegetarian pizza with cheese, your choice of vegetables, and olives.
- Dinner: Grilled chicken, served with vegetables and a baked or boiled potato.
In addition to the main meals each day, fruit can be served as a dessert.
Note that when following a Mediterranean diet, it's important to combine it with exercise and sports activities tailored to your health condition to achieve the best results.
Healthy snacks
If you start feeling hungry between meals, there are plenty of healthy snack options such as a handful of nuts, a piece of fruit, baby carrots with hummus, grapes, yogurt, a salt and pepper hard-boiled egg, a slice of apple with almond butter, sliced bell peppers...
Eating out
Many restaurant meals are suitable for a Mediterranean diet. Try to choose whole grains, vegetables, legumes, seafood, and healthy fats. It's also key to enjoy your meal and share it with good friends, so choose something that sounds good.
Here are some tips to help you adjust your meals when you're eating out:
Choose fish or seafood as your main course. Ask the waiter if your food can be cooked with extra virgin olive oil. Opt for whole-grain bread, with olive oil instead of butter. Add vegetables to your order.
Above all, you can adjust the principles of the Mediterranean diet to suit your needs.
The key point
Although there isn't a single defined Mediterranean diet, it's generally rich in healthy plant-based foods and relatively low in animal products, with a focus on fish and seafood.
It's associated with numerous health benefits and may help stabilize blood sugar levels, improve cardiovascular health, enhance brain function, and more.
Above all, you can adapt the principles of the Mediterranean diet to suit you. If you don't like salmon and sardines but whole-wheat pasta and olive oil are your favorites, start building delicious, Mediterranean-inspired meals with your favorite foods.
Source: https://www.baogiaothong.vn/che-do-an-ngon-va-lanh-manh-nhat-the-gioi-giup-giam-can-than-ky-ra-sao-192241203140952567.htm
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