Classic diet

Is a diet only for those who want to lose or gain weight? Definitely not! A diet, or more accurately, your way of eating, is the sum of the individual nutritional choices you make every day, which impact your health and physique. Its primary goal should be a lasting change in eating habits, not just quickly shedding a few extra pounds. Even for people with a strong genetic predisposition to certain family-related diseases, adopting healthy eating habits can reduce the risk of coronary events by up to 46% compared to those with unbalanced diets. This shows that it is always worth making healthy changes to your nutrition.

Is the classic diet right for you?

The MultiLife classic diet is a modified version of the traditional, well-known diet with elements of the Mediterranean diet. It is suitable for anyone who wants to enjoy good health and lower the risk of coronary heart disease, atherosclerosis, hypertension, diabetes, obesity, or certain types of cancer. It works for everyone because we are all exposed to these lifestyle diseases.

Diet principles - which products are recommended?

As mentioned, the MultiLife classic diet is based on the principles of the Mediterranean diet, but it also incorporates elements of traditional eating and inspiration from other world cuisines. It is one of the most varied diets in our program! It is rich in many wholesome products, but it also includes ingredients and dishes that, while not theoretically ideal, have no negative impact on the overall diet when consumed in small amounts. This includes, for example, low-type wheat flour (in pizza), sugar (in desserts), or processed meats like sausage. Their limited consumption will not negatively affect the diet's goals.

Main components of the classic diet:

• Whole grain products, which are characterized by a high content of fiber, B vitamins, and minerals such as iron, selenium, and magnesium. This includes groats (e.g., buckwheat, pearl barley, millet), whole grain bread, and pasta.
• Vegetables and fruits, which are low in calories and a rich source of dietary fiber, vitamins, minerals, and bioactive compounds. The fiber they contain, especially its soluble fractions, promotes the excretion of bile acids and cholesterol, thereby lowering their concentration in the serum and reducing the risk of cardiovascular disease. Vegetables and fruits are also a source of antioxidants (vitamins E and C, carotenoids, and flavonoids), which act as antioxidants and inhibit the oxidation of LDL cholesterol – one of the first stages in the development of atherosclerotic plaque.
  It is best to use seasonal vegetables and fruits for your meals, as they contain the highest levels of the vitamins mentioned above. During the winter, the diet should be supplemented with frozen products, fermented foods, root vegetables, and homemade preserves.
• Legumes and nuts. Legumes are a source of fiber, as well as essential unsaturated fatty acids, magnesium, potassium, and plant-based protein. They are perfect as an addition to grain-based dishes or as a base for sandwich spreads. The recommended daily intake of nuts is about 30 grams – just right for a snack between meals. When choosing them, aim for variety to provide your body with a wealth of valuable nutrients. It is worth reaching for almonds, walnuts, hazelnuts, pistachios, and peanuts, but avoid those roasted in oil or salted.
• Olive oil. This is the primary source of fat in the classic diet. It owes its positive properties to a high content of oleic acid and antioxidants (e.g., phenols, sterols, carotenoids, tocopherol). Extra virgin, unrefined olive oil is the most nutrient-rich. An equally valuable alternative is rapeseed oil, which is cheaper and more readily available.
• Dairy products, which provide calcium, vitamins A and D, and riboflavin (vitamin B2), among other nutrients. In the Mediterranean diet, they are most often consumed in the form of yogurt and cheese (mainly sheep and goat). It is also worth remembering the valuable properties of fermented products like kefir, buttermilk, and natural yogurt – due to the presence of lactic acid and probiotic bacteria, they have a positive effect on gut microflora. When choosing dairy, opt for low-fat versions, as the goal is to limit animal-based fats.
• Poultry, eggs, fish, and seafood. These products are a source of high-quality protein, B vitamins, iron, zinc, and copper. It is best to choose lean poultry (without skin) and fatty, saltwater fish (e.g., salmon, mackerel, sprats, sardines, herring), which are a source of omega-3 fatty acids that have anti-clotting and anti-inflammatory effects.
• Natural spices, which give dishes the perfect flavor while also benefiting your health. They are a valuable source of bioactive substances that have anti-inflammatory properties. Furthermore, enhancing flavor with spices allows you to reduce your salt intake. In the classic diet, we primarily rely on onion, garlic, basil, oregano, cumin, and coriander. Fresh herbs are especially recommended, but dried ones can also be used.

We know what we’ll be eating on the classic diet, but in what form? A variety of ways! You’ll find traditional soups, scrambled eggs, oatmeal, and pancakes. There will also be plenty of international and modern culinary inspirations, such as shakshuka, tofu scramble, fritters, risottos, and even pizza. Enjoy your meal!

Bibliography

• Khera A. V., Emdin C. A., Drake I. et al., Genetic risk, adherence to healthy life style and coronary disease. New England Journal of Medicine, 2016; doi: 10.1056/NEJMoa1605086
• Kipp W. How Western Diet And Lifestyle Drive The Pandemic Of Obesity And Civilization Diseases. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, 2019, 12, 2221-2236
• Naja F., Hwalla N., Itani L., Karam S., Sibai A.M, Nasreddine L. A Western dietary pattern is associated with overweight and obesity in a national sample of Lebanese adolescents (13–19 years): a cross-sectional study. British Journal of Nutrition, 2015, 114, 1909–1919
• Szostak W., Cichocka A., Mediterranean diet in cardiac prevention. Via Medica. Gdańsk 2012
• Zych P., Szostak-Wegierek D., Assessment of the compliance of the diet of Medical University of Warsaw students with the principles of the Mediterranean diet. Nowa Medycyna. 2013, 3, 107-110