The Mediterranean Diet
The traditional diets of the people who live in countries that border the Mediterranean Sea consist of lots of fruits, vegetables, whole grains, beans, seeds and nuts. Olive oil was their main source of fat since they only eat fish and meats on special occasions. In the 1960s, after studying the diet and disease patterns of people who live in these Mediterranean countries (such as Greece and southern Italy), researchers found that these people are particularly heart healthy and started promoting the Mediterranean diet.
Although people living in Mediterranean countries consume more fat than people in western countries like the United State, they have far lower rates of heart diseases. The fat in their diet contributes about 25% to 35% of total calories consumed per day, although saturated fat is at 8% or less of total calories.
A Mediterranean diet consists of a foundation of whole grain bread, pasta, rice supplemented with fruits, vegetables, beans, nuts, olive oil, some cheese, yogurt and wine. Fish, eggs and refined carbohydrates are consumed less frequently. Red meat is eaten infrequently.
Other than its benefits in heart health and cancer prevention, Mediterranean diet is also anti-inflammatory.
The Mediterranean Diet and Weight Loss
The Mediterranean Diet is a healthy way of eating. Combined with regular physical activities, it can be good for losing weight and maintaining the weight loss. In addition, you get the added bonus of disease prevention. Eat lots of legumes, unrefined cereals, fruits, vegetables. Eat fish instead of meat and meat products. Consume wine, yogurt and cheese in moderation.
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