Mediterranean Diet
Review
 Mediterranean
Diet Review - This diet is
based on "food
patterns typical of Crete, much of the rest of Greece,
and southern Italy in the early 1960s".
The diet, in addition to "regular physical activity,"
emphasizes "abundant plant foods, fresh fruit as the typical
daily dessert, olive oil as the principal source of fat, dairy
products (principally cheese and yogurt), and fish and poultry
consumed in low to moderate amounts, zero to four eggs consumed
weekly, red meat consumed in low amounts, and wine consumed in
low to moderate amounts".
Total fat in this diet is 25% to 35% of calories, with
saturated fat at 8% or less of calories. The diet is
often promoted as being beneficial for being low in
saturated fat and high in
monounsaturated fat and
dietary fiber.
The Mediterranean diet
is thought to reduce your risk of heart disease. A 2007
study conducted in the United States found that both men and
women who consumed a Mediterranean diet lowered their risks
from both heart disease and cancer. Key components of the
Mediterranean diet include: eating a generous amount of fruits
and vegetables, consuming
healthy fats such as
olive oil and canola oil, eating small portions of nuts ,
drinking red wine, in moderation, and consuming very little red
meat, eating fish on a regular basis.
The
Mediterranean Diet even comes with its own version of the
Food Pyramid to help dieters balance their meals.
The pyramid breaks down foods that should be eaten daily,
weekly and monthly. Unlike the Food Pyramid that
we're all familiar with, the Mediterranean Diet's has a
recommendation for
exercise.
What we like about this plan Studies show that the diet is great for
promoting heart health. The plan allows for moderate
alcohol consumption. It encourages drinking a lot of
water. The Mediterranean Diet plan is on the same page
with the AmericanCollege of Sports Medicine
suggestions. These state that you should do at least 30
minutes a day on most days of the week and 45 to 60 minutes a
day of aerobic activity to help with weight loss. You
don't have to do exercise all at once and you can spread it out
throughout the day. It explains the value of other
non-diet health related issues including getting rest and
relaxation. Web support is for $5.00 a month.
What we dislike about
this plan
Buying whole foods and olive oils can start to get a bit
expensive. Anyone allergic to shell fish might find
it hard to stick too. Some followers found it
difficult to follow, difficult to estimate portion
control, and found the prep work for the meals were very
time consuming.
How healthy is this
plan? Eating the
Mediterranean way is definitely a more healthful eating pattern
for your life. Doctors, nutritionists and even dieters
usually have something critical to say about most plans, but
this plan has been unanimous regarding its health benefits.
The Mediterranean Diet is rich in
fresh fruit and vegetables, carbohydrates like bread and
cereal and legumes.
You'll also enjoy limited amounts of
fish, chicken and milk products. You can also indulge in
a little wine. The Mediterranean Diet plan is not a
step-by-step weight loss plan, so the plan does not specify
portions or portion control. If you are able to
figure out your individual needs consult with the help of
a nutritionist and/or by joining the website for
support.
Here’s The Bottom
Line This is a
great lifestyle plan to follow. The idea is nothing new.
In actuality, the Mediterranean Diet dates back
centuries. Studies have shown benefits of weight loss and
reduced likelihood to develop heart disease. The Mediterranean
Diet is filled with tasty foods that won’t leave you longing.
There are all kinds of flavor that will keep your heart in
tip-top shape.
If you take on the diet, you'll eat a lot of plant-based,
minimally processed foods. You'll use olive oil instead of
butter or margarine, thereby substituting monounsaturated
"good" fat for unhealthful saturated and trans fats. Keep
in mind this plan’s fat content is higher than in many other
recommended diets, so use in
moderation. Fish is
the central meat, and red meat is eaten pretty rarely.
Dessert is fresh fruit, and, yes, you're permitted a glass of
wine per day.
Studies have associated the Mediterranean diet with track
record of good outcomes in both weight reduction and
health. Raise your red wine and say, “When
inRome
…”.
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