Classic diet

Should only the one who wants to lose weight or gain weight go on a diet? Definitely not! Diet, or in fact the way we eat, is the totality of individual dietary choices we make every day, which have an impact on our health and figure. Her main task should be a permanent change in eating habits, and not the rapid loss of extra pounds. Even in people with a high genetic burden (diseases that run in the family), the introduction of healthy eating rules reduces the risk of coronary episodes by up to 46% compared to those whose meals were unbalanced. This shows that it is always worth making changes in nutrition to those that are pro-health.

Is the classic diet for you?

The classic diet in MultiLife is a modified version of the traditional, well-known diet with elements of the Mediterranean diet. It should be used by everyone who wants to enjoy good health and reduce the risk of coronary heart disease, atherosclerosis, hypertension, diabetes, obesity or selected cancers. It will work for everyone, because we are all exposed to the aforementioned diseases of civilization.

Diet rules - what products are indicated?

As we have already mentioned, the classic diet in MultiLife is based on the principles of the Mediterranean diet, but it also has elements of the traditional diet and inspirations from other cuisines of the world. This is one of the most varied diets in our program! It is rich in many wholesome products, but we also find in it ingredients and dishes that are theoretically not an ideal choice, but in small quantities do not have a negative impact on the overall diet. This is, for example, low-grade wheat flour (in pizza), sugar (in dessert) or meat preparations, e.g. sausage. A small amount of them will not negatively affect the assumptions of the diet.

The main components of the classic diet:

• Whole Grain Cereal Products, which is characterized by a high content of fiber, B vitamins and minerals, including iron, selenium and magnesium. Here you will find groats (e.g. buckwheat, pearl barley, millet), breads and whole grain pasta.
• Vegetables and fruits, which are low in calories and are a rich source of dietary fiber, vitamins, minerals and bioactive compounds. The fiber contained in them, and in particular its soluble fractions, affect the increased excretion of bile acids and cholesterol, and, consequently, reduce its serum concentration and reduce the risk of cardiovascular diseases. 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 of development of atherosclerotic plaque.
  For the preparation of meals, it is worth using primarily seasonal vegetables and fruits, because they are the ones that contain the most of the vitamins mentioned above. In the winter period, the diet should be enriched with frozen products, silage, root vegetables or homemade preserves.
• Seeds of legumes and nuts. Legumes are a source of fiber, as well as essential fatty acids, magnesium, potassium and vegetable protein. They will work perfectly as a side dish for cassava, as well as as a base for sandwiches. The daily recommended dose of nuts is about 30 grams — just right for a snack between meals. When choosing them, bet on variety - thanks to this you will provide the body with a wealth of valuable components. It is worth reaching for almonds, walnuts, hazelnuts, pistachios, peanuts, but avoid those roasted in oil and salted.
• Olive oil. This is the main source of fat in the classic diet. Its positive properties are due to the high content of oleic acid and antioxidants (e.g. phenols, sterols, carotenoids, tocopherol). The richest in nutrients is extra virgin olive oil, unrefined. An alternative is the equally valuable rapeseed oil, which is cheaper and more readily available.
• Dairy products, which provide calcium, vitamin A, D and riboflavin (vitamin B2), among others. In the Mediterranean diet, they are most often consumed in the form of yogurts and cheeses (mainly sheep and goat). It is also worth remembering the valuable properties of fermented products such as kefir, buttermilk or natural yogurts - due to the presence of lactic acid and probiotic bacteria, they have a positive effect on the intestinal microflora. When choosing dairy, reach for the low-fat one - because we want to limit fats of animal origin.
• Poultry, eggs, fish and seafood. These products are a source of complete protein, B vitamins, iron, zinc and copper. It is worth choosing lean poultry meat (without skin), and fatty and marine fish (eg salmon, mackerel, sprats, sardines, herring), which are a source of omega-3 acids that have anticoagulant and anti-inflammatory effects.
• Natural spicesproducts that give the dish an ideal taste and, by the way, have a positive effect on health. They are a valuable source of bioactive substances that exhibit anti-inflammatory effects. Moreover, enhancing the aroma with spices will reduce salt intake. In the classic diet, we focus primarily on onions, garlic, basil, oregano, cumin or coriander. Fresh ones are especially recommended, but dried ones can also be used.

We already know what we will eat after choosing a classic diet, but in what form? Diversify! Here you will find traditional soups, scrambled eggs, porridges or pancakes. There will also be international and modern culinary inspirations such as shakshuki, tofucznice, fritters or risotto, and even pizza. Bon appetit!

Bibliography

• Khera A.V., Emdin C.A., Drake I., et al., Genetic risk, adherence to a healthy lifestyle 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 prophylaxis. Via Medica. Gdansk 2012
• Zych P., Szostak-Wegierek D., Assessment of the compatibility of the nutrition model of students of the Medical University of Warsaw with the principles of the Mediterranean diet. New Medicine. 2013, 3, 107-110