Mediterranean diet is a kind of diet originated in Greece and Italy, which was founded by American biologist Ancel Keys in 1975. What about his chemist wife? Margaret Keyes first published.

1950 s, cancel key? In the famous seven-country study (Greece, Finland, Italy, Japan, the Netherlands, the United States and Yugoslavia), it is found that residents living in Greece (Crete) and southern Italy have the lowest incidence of heart disease and longer life expectancy despite their high fat intake and limited medical conditions. This discovery prompted? Cancel the key Later, the Mediterranean diet was put forward.

At present, the Mediterranean diet is one of the most popular fat-reducing diets in the world. A large number of studies show that Mediterranean diet can not only effectively prevent heart disease, but also promote fat burning, improve brain function and enhance memory.

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The benefits of the Mediterranean diet

A large number of studies show that the Mediterranean diet has the following functions:

1. Promote fat burning. A study in the American medical journal 20 15 showed that the Mediterranean diet helped subjects lose 9-22 pounds (1 pound =0.45 kg) within 1 year.

2.？ Effectively reduce the incidence of various diseases. 20 17 research review shows that Mediterranean diet can reduce the incidence of heart disease, cancer, neurodegenerative diseases, diabetes and premature death. A research summary of 20 18 shows that the Mediterranean diet can improve the comprehensive health level, reduce the incidence of non-communicable diseases and reduce the living and medical expenses;

3.？ Enhance cognitive ability. A systematic review of 20 16 shows that the Mediterranean diet can enhance cognitive ability. 20 13 research review shows that Mediterranean diet can reduce the incidence of Alzheimer's disease.

4.？ Extend life.

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Dietary structure of Mediterranean diet

The diet structure of Mediterranean diet is as follows:

1.？ High proportion: olive oil (the main source of fat), vegetables, whole grains, fresh fruits, beans and nuts;

2.？ Medium proportion: fish (and other seafood), poultry meat, dairy products (mainly cheese and yogurt) and red wine;

4.？ Low proportion: eggs, red meat, processed meat, dessert.

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How to master the Mediterranean diet quickly?

Note: The following three methods have some overlapping contents and have been deleted.

Methods 1: from National Institutes of Health.

The requirements below 10 are very close to the dietary habits of Mediterranean residents. If it can reach more than 6:

1. Four or more servings of vegetables a day;

2. 4 or more servings of fruit a day;

3. 2 or more servings of whole grains per day;

4. 2 or more servings of beans per week;

5. 2 or more servings of nuts per week;

6. Two or more fish per week (each fish =120g);

7. Red meat and processed meat 1 serving or less per day;

8. Dairy products with daily 1 serving or less;

9. The intake of unsaturated fat (vegetable oil such as olive oil) is greater than that of saturated fat (butter, palm oil, animal oil, etc.). );

10. Limit daily alcohol intake (male: 1-2 cups; Female: 0.5- 1 cup. 1 cup = 150ml red wine =360ml beer =45ml spirits).

Method 2: From Massachusetts General Hospital (Affiliated Hospital of Harvard University)

① Quickly master the five secrets of Mediterranean diet (nutritionist? Stacy Nelson):

1. Use olive oil instead of butter to cook food;

2. Eat more fruits and vegetables;

3. Choose whole grains instead of flour and rice;

4. Replace red meat with fish at least twice a week;

5. Limit high-fat dairy products and replace them with low-fat or skim milk.

② Four kinds of fast food substitutes (nutritionist? Stacy Nelson):

1. French fries, biscuits → celery, carrots, pepper strips, salads;

2. White rice → quinoa;

3. White bread → whole wheat bread;

4. Ice cream (high fat content) → low fat or skim milk.

Method 3: From Harvard Medical School.

1. Fruits and vegetables: The daily diet should include a variety of fruits and vegetables;

2. Healthy vegetable oil: mainly olive oil, which can be used to mix salads, whole wheat bread and roasted vegetables.

3. Fish: fish is the main source of protein, and appropriate amount of poultry meat and eggs (3-4 per week) are selected;

4. Minimize the use of desserts, sugary drinks, white rice, white flour and white bread.