Chers Santies,
It's here! The summer season is almost here, and the desire to be in shape for the vacations is growing. How about a Cretan (or Mediterranean) diet to improve quality of life while enjoying a variety of delicious dishes? We tell you all about it here!
First of all, what is the Cretan diet?
It's a way of eating that's based on the habits of countries near the Mediterranean Sea, such as Greece, Turkey and Morocco. That's why it's also known as the "Mediterranean diet".
It's rich in seasonal fruits and vegetables, fish, whole grains, olive oil and legumes. You've got it: a diet rich in flavour and color!
However, red meat, dairy products and eggs are consumed in moderation. And processed products are eaten in double moderation!
Cretan diet: did you know?
The Cretan diet was first studied in 1950, when the American researcher Ancel Keys realized that the inhabitants of Crete had a very special diet. longer life expectancy despite the shortcomings of their healthcare system.
Why practice the Cretan diet?
Studies have shown that a diet low in saturated fatty acids (found in red meats) and rich in unsaturated fatty acids (found in olive oil, oleaginous fruits and fatty fish) is conducive to optimal levels of cholesterol in the blood. This would lead to the conclusion that this diet would be an ally of good cardiovascular function.
On the other hand, fibre intake, such as from wholegrain cereals, fruit and vegetables or pulses, seraient bénéfiques pour le bien-être général et permettaient une meilleure régularisation du transit. N'oublions pas de rappeler qu'il y aura un apport important en vitamines, minéraux et antioxydants grâce à la présence des fruits et légumes. Cela participera au bon état de santé ainsi qu'à la protection des organes face aux effets du vieillissement. Pour finir, il est important d'accompagner ce régime d'une pratique sportive régulière.
Does the Cretan diet work for losing weight?
It's important to know that the aim of this diet is not weight loss .
On the other hand, by combining the nutritional quality of the Cretan diet with thesporting activityHowever, it may be possible to notice the loss of a few kilos after a few months, particularly if the person carrying out the diet had previously had an unbalanced diet and a sedentary lifestyle.
The principles of the Cretan diet
For this diet, werecommend :
- As far as possible, eat one raw and one cooked vegetable at each meal. Choose salads as starters or side dishes, and eat cooked vegetables.
- try to eat fruit whenever you can during the day.
- take advantage of oleaginous fruits or otherwise known as "nuts", for example noixhazelnuts and almonds.
- Include whole grains such as wheat, barley, sorghum, etc. in as many meals as possible. riz, l'avoinethe ryemillet, wholegrain wheat and corn.
- daily consumption ofhuile d'olive and oliveswhich are the main sources of fat in the Cretan diet! They are rich in unsaturated fatty acids and naturally cholesterol-free.
- eat good quality protein:
- Fish: highly recommended (alternating white fish such as cod and hake, which are rich in protein and low in saturated fat, with fatty fish such as tuna, sardines and mackerel, which provide protein and fatty acids). Omega-3. We can also add seafood and shellfish to this list.
- Legumes : beans, broad beans lenses et chickpeas.
- Eggs in moderation: 2 to 3 times a week if you wish.
- Dairy products: according to the principles of the Cretan diet, sheep's and goat's milk products should be preferred.
- Red meat in moderation: small portions once or twice a week, as it is richer in saturated fatty acids.
Cretan diet: menu ideas
You can now discover ideas for a weekly menu based on the principles of the Cretan diet. The ideas are organized by meal.
Breakfast ideas according to the Cretan diet
LUNDI
Smoothie: vegetable or soya yoghurt, blueberries, blackberries and strawberries, mix of seeds ground (flax, sesame).
FRIDAY
- Whole-grain flakes,
- Verrine: soy yogurt, fresh fruit,
- Mixed nuts.
SUNDAY
- Seasonal fruit salad
- Wholemeal bread toasted with olive oil,
- Aromatic herbs
- Œuf poché
Breakfast ideas according to the Cretan diet
LUNDI
- Papillote of sardines with vegetables,
- Riz completes
- Tomato, olive oil and feta salad
- Seasonal fruit
TUESDAY
- Seasonal vegetable soup, Mediterranean sandwich: wholemeal seed bread, homemade pesto, raw vegetables, shrimp
- Salad
WEDNESDAY
- Bread and fresh goat's cheese on toast
- Salad : lenseshard-boiled egg, olive oil, choice of raw vegetables
THURSDAY
- Grilled sea bream with savory, potatoes and tomato herb sauce
- Salad verte
- Homemade compote
FRIDAY
- Cod fillet, spinach salad and flaked almonds, olive oil
- Tomato stuffed with quinoa and herbs,
- Seasonal fruit
SAMEDI
- Baked fish with thyme, sweet potato and roasted vegetables
- Pear and walnut salad
- Small fruit salad
SUNDAY
- Chickpea hummus, raw vegetables
- Wholemeal pasta with tuna, fresh tomatoes and herbs
- Seasonal fruit
Dinner ideas according to the Cretan diet
TUESDAY
- Salad: raw vegetable salad, feta cheese, chickpeas, olive oil, wholemeal pita bread
- Fruit (poire, ananas) rôti au four
WEDNESDAY
- Pan-fried vegetables with shrimp,
- Whole-grain rice (or rice mix)
- Seasonal fruit
THURSDAY
- Grilled sole with Provence herbs,
- Green beans and potatoes steamed in olive oil
- Homemade compote
FRIDAY
- Vegetable dumplings or lentil patties,
- Mixed vegetables
- Wholemeal bulgur,
- Seasonal fruit salad
SAMEDI
- Roasted vegetable soup with white beans,
- Homemade sheep's milk cheese and egg custard
- Walnut oil,
- Glass of red wine
SUNDAY
- Salad: raw vegetables, grilled sea bass, lemon juice, olive oil, toasted cereal bread
- Spread with crushed avocado, hummus or eggplant caviar