Mediterranean Diet: Everything you Need To Know | Nutritionist Explains | Myprotein
ฝัง
- เผยแพร่เมื่อ 1 ส.ค. 2024
- Expert nutritionist explains what the Mediterranean diet is, what it isn't, how it works and the health benefits.
So what exactly is the Mediterranean diet? It’s a diet based on how people eat, all around the Mediterranean Sea. It was originally based on the way people ate in places like Greece, Italy, the south of France and Spain and became popular because of a very famous nutritionist named Ancel Keys. Dr Richie Kirwarn tells us why we shouldn’t call the Mediterranean diet, a diet.
What are your thoughts on the Mediterranean diet? Let us know in the comments below ⬇️
Follow Richie on IG: dr.richie.kirwan
***
Chapters:
00:00 - The Mediterranean diet
02:19 - Food groups
03:29 - Benefits
04:08 - Deficits
05:16 - Fats
06:00 - Fibre
06:35 - Plants
07:48 - Nitrates
10:45 - Any questions?
*********************************
Subscribe to our channel: th-cam.com/users/Myprotei...
➡️ If you like this, you'll love this: • What To Eat Pre, Durin...
➡️ Find more nutrition advice here: • Nutritionist Explains...
Download the Myprotein app: bit.ly/3dhVVUE 📱
*********************************
#Mediterranean #Diet #Myprotein
Mediterranean Diet: Everything you Need To Know | Nutritionist Explains | Myprotein
Official TH-cam channel for Europe's No. 1 Online Sports Nutrition Brand, Myprotein.
Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos - we've got it all.
***
1. Keys A. Mediterranean diet and public health: personal reflections. The American journal of clinical nutrition. 1995;61(6):1321S-3S.
2. Keys A, Aravanis C, Blackburn HW, Van Buchem FS, Buzina R, Djordjević BD, et al. Epidemiological studies related to coronary heart disease: characteristics of men aged 40-59 in seven countries. Acta Med Scand Suppl. 1966;460:1-392.
3. Keys A. Coronary heart disease in seven countries. Circulation. 1970;41(1):186-95.
4. Keys A, Menotti A, Karvonen MJ, Aravanis C, Blackburn H, Buzina R, et al. The diet and 15-year death rate in the seven countries study. Am J Epidemiol. 1986;124(6):903-15.
5. Estruch R, Ros E, Salas-Salvado J, Covas MI, Corella D, Aros F, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378(25):e34.
6. de Lorgeril M, Salen P, Martin JL, Monjaud I, Delaye J, Mamelle N. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction - Final report of the Lyon Diet Heart Study. Circulation. 1999;99(6):779-85.
7. Esposito K, Kastorini C-M, Panagiotakos DB, Giugliano D. Mediterranean diet and weight loss: meta-analysis of randomized controlled trials. Metabolic syndrome and related disorders. 2011;9(1):1-12.
8. Razquin C, Martinez JA, Martinez-Gonzalez MA, Mitjavila MT, Estruch R, Marti A. A 3 years follow-up of a Mediterranean diet rich in virgin olive oil is associated with high plasma antioxidant capacity and reduced body weight gain. European Journal of Clinical Nutrition. 2009;63(12):1387-93.
9. Schwingshackl L, Missbach B, König J, Hoffmann G. Adherence to a Mediterranean diet and risk of diabetes: a systematic review and meta-analysis. Public Health Nutr. 2015;18(7):1292-9.
10. Itsiopoulos C, Brazionis L, Kaimakamis M, Cameron M, Best JD, O'Dea K, et al. Can the Mediterranean diet lower HbA1c in type 2 diabetes? Results from a randomized cross-over study. Nutr Metab Cardiovasc Dis. 2011;21(9):740-7.
11. Mattei J, Bigornia SJ, Sotos-Prieto M, Scott T, Gao X, Tucker KL. The Mediterranean Diet and 2-Year Change in Cognitive Function by Status of Type 2 Diabetes and Glycemic Control. Diabetes Care. 2019;42(8):1372-9.
12. Valls-Pedret C, Sala-Vila A, Serra-Mir M, Corella D, de la Torre R, Martínez-González MÁ, et al. Mediterranean Diet and Age-Related Cognitive Decline: A Randomized Clinical Trial. JAMA Internal Medicine. 2015;175(7):1094-103.
13. Franco I, Bianco A, Mirizzi A, Campanella A, Bonfiglio C, Sorino P, et al. Physical Activity and Low Glycemic Index Mediterranean Diet: Main and Modification Effects on NAFLD Score. Results from a Randomized Clinical Trial. Nutrients. 2021;13(1):66.
14. Kaliora AC, Gioxari A, Kalafati IP, Diolintzi A, Kokkinos A, Dedoussis GV. The effectiveness of Mediterranean diet in nonalcoholic fatty liver disease clinical course: an intervention study. Journal of medicinal food. 2019;22(7):729-40.
15. Chiu S, Williams PT, Krauss RM. Effects of a very high saturated fat diet on LDL particles in adults with atherogenic dyslipidemia: A randomized controlled trial. PLOS ONE. 2017;12(2):e0170664. - กีฬา
Not sure how much you're meant to have? watch this th-cam.com/video/Z8kytbloh90/w-d-xo.html
“The best diet for your goals as an individual is the one you’re able to consistently stick to.”
Boom
it's also very tasty
Definitley
There's a spam comment on here and it's super fun messing up the fake replies so get your fill guys 😆😆 great video as ever Doc !! 💪💪
Just saw the spam haha. Thanks for the comment lad.
I want to do this but I’m also pescatarian. Idk what to eat everyday?
Diverse diet. I still am having to make changes to my diet, eg slowly introducing more veges and fruits.
Q: what is more harmful for lean mass maintenance: not enough protein or not enough calories
I hate olive oil and I don't like wasting my Calories on oils is coconut Butter a good substitute?
coconut oil/butter is very different, try something like avocado oil instead
@@anteep4900 I don't like any oils
I don't like liquid fats that's why I would rather use coconut butter because it's thick and solid like peanut butter, only speaking for myself oils are liquid calories I don't like to waste calories on liquids unless it's milk
@@daysoftheboo if oils are liquid calories then coconut oil is solid calories. Coconut is high in saturated fat which in excess can potentially raise cholesterol levels. If you want a whole food that provides the benefits of unsaturated fats, nuts and nut butters, avocado and seeds might be a useful addition to your diet. Higher intakes of nuts are associated with benefits for cardiovascular health.
@@rkirwan1 coconut Butter not coconut oil, the oil is a waste of calories,, saturated fat is bad if that's all you eat moderation is okay
Always find these vids odd considering they're not even registered Dietitians
What's odd, out of curiosity? Of the 3 of us who regularly present, one has a relevant BSc and MSc, another has a BSc and MSc and is a registered dietitian and I've got an MSc and PhD in clinical nutrition. I'm curious where the issue is? Most nutrition videos on youtube are probably made by people with no nutrition qualifications (or training) whatsoever.
@@rkirwan1 yo richie chill chill
Well said Richie.