The recognition of the Mediterranean Diet began with a rather simple equation: the persons of Greece and Southern Italy tended to eat a diet rich in fat, yet had less cardiovascular disease than people in the U.S. How could this be? The reply seems to lie in the Mediterranean’s reliance on the monosaturated fat well-known as olive oil. Olive oil forms the basis of Mediterranean cooking—it is the crucial element in preparing everything from pasta to steak. Olive oil is besides considered an antioxidant, so it can be effective in the fight against cancer.
However, following the Mediterranean Diet can be a challenge. While 40 percent of one’s total calories are derived from fat, dieters can only eat small portions of red meat. Even fish and poultry are de-emphasized, as are milk and milk products. Though, unlike other diets, the Mediterranean Diet allows you to eat a fair amount of bread and potatoes, and you can eat eggs as often as every other day. You can even drink wine in reasonable amounts.
It should be pointed out that the Mediterranean Diet offers little in the way of saturated fat or trans fat. This means that dieters have to stay away from particular oils and margarine, peanut butter, cakes and cookies. Dieters are also encouraged to limit the total amount of fat they eat every day.
A study conducted in France showed that people who had had as a minimum one heart attack who planned their meals according to a Mediterranean diet were less likely to suffer from subsequent heart attacks than those who followed a typical diet recommended by the American Heart Association. A different study conducted last year indicated that those who used the Mediterranean diet, exercised, and abstained from smoking were less probable to die than those who followed a traditional diet.
Though, not all the foods found in a standard Mediterranean Diet are considered healthy choices. Such as, cheese-rich lasagna and ravioli can be roadblocks to weight loss. As well, tiramisu and canolli can also cause an individual to pack on the pounds.
Many dieticians recommend taking the top elements of the Mediterranean Diet and incorporating them into your daily life in order to get good health and weight loss. This means emphasizing vegetables in your diet, along with whole grains and nuts. You might be amazed to discover that the average Mediterranean consumes red meat less than twice a week. If you’re following the Mediterranean course, you should also forbid the butter and sugary snacks and choose fruit when selecting a dessert.
But there are also other parts of the Mediterranean lifestyle which should be considered when you are attempting to lose weight. Mediterraneans tend to walk and bike a great deal, which contributes to their calorie-burning. As well, meals tend to be a relaxing matter. Consequently, the body has time for proper digestion.
A usual Mediterranean menu would contain cereal and banana for breakfast; minestrone soup and a slice of garlic bread for lunch; and pasta primavera and berries for dinner. One of the great advantages to the Mediterranean Diet is that it is a banquet for the senses—the colors are bold, the flavors are tempting, and the smell is unbeatable.
Cardiologist Michael Ozner has been recommending the Mediterranean Diet to his patients for almost 30 years. In response to the diet’s popularity, Ozner published a book called Miami Mediterranean Diet, which offers hundreds of tips for cooking up Mediterranean specialties.
Plus helping people lose weight, the Mediterranean Diet has been credited with improving longevity for persons within the Mediterranean Basin. Therefore, the diet is considered a healthy, life-giving alternative to a number of other diets that are on the market today. But perhaps the diet’s major selling point is the fact that dieters say it helps to satisfy their cravings—while enabling them to lose weight. As a result, many people see the Mediterranean Diet as the ultimate “un-diet,” a weight management plan that doesn’t scrimp on taste.
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