In the early 90’s, there was a study based on the diet habits of certain countries, which bordered the Mediterranean Sea region of Europe. Thus the Mediterranean diet was discovered, based on the traditional eating habits of Greece, Italy and other surrounding countries.
What was discovered was fats and carbohydrates weren’t really the culprits, when it came to heart disease and obesity. It was rather more the types of fats and carbs that are consumed.
The findings concluded eating the proper fats, should be the base for a healthy effective diet. The proof was lower rates of obesity, heart disease and diabetes throughout these regions.
What then exactly is the Mediterranean diet, and can it actually help you in losing weight and becoming healthier.
What Is The Mediterranean Diet
It’s was discovered there really isn’t a precise definition, of what the Mediterranean diet exactly is.
It’s instead a compilation of how the people living in the countries surrounding the Mediterranean Sea, eat, and are living their lives.
Despite there being differences when it comes to actual specifics, they all base their diets on the same proportions of calories and food groups. These foods include olive oil, as their main source of fat.
It was found, their diets actually contained more fat consumption than what’s recommended by the USDA.
Still, the evidence of healthier living was irrefutable, so it comes down to the type of fats and carbohydrates consumed.
The Guidelines Of The Mediterranean Diet
It’s found 60% percent of the total carbohydrates that they eat on a daily basis, are from fresh fruit and vegetables, grains, and from the ocean.
These foods include: whole rice, polenta, whole grain bread, cereals, and pasta that’s made with whole grain and not from refined white flour.
Lack Of Red Meat And Limited Poultry
The typical Mediterranean adult will consume around 15 ounces of poultry and red meat per week. What they consume more of, is freshly caught ocean fish and seafood, which provides their protein intake.
This compared to the average North American diet which can include up to a pound of red meat, or a 1/2 pound of chicken breast in just one sitting, one dinner.
The Use Of Olive Oil
Olive oil isn’t quite the perfect miracle oil it’s thought to be, but it is monounsaturated, and one of the best good fats available.
What consuming monounsaturated fats does, is it helps lower the “bad” cholesterol rather than raise it.
For most dieters, just the mention of fat remains a taboo word.
What’s found however, is you need to add “healthy” fats to your diet, as your body needs them for proper functioning and lubrication.
The Mediterranean Lifestyle
The other component that’s common in the Mediterranean diet is their lifestyle, as they are constantly physically active at all times.
A typical day will include plenty of walking or biking rather than driving, or sitting sedentary on the couch munching on bad fats.
It’s a throwback laid back lifestyle, as many will participate in physical activities such as farm work.
This physical activity then becomes vital, as it aids the body in losing weight while maintaining it.
The Mediterranean Diet Broken Down
The core secret to losing and managing weight with the Mediterranean diet, appears to be basing all of the meals on healthy fats and carbohydrates.
This includes leafy green vegetables along with the brightly coloured ones, fresh fruits, and whole grains.
The consumption of red meat and poultry is reduced, such as no more than 3 to 5 ounces daily for protein purposes.
The Mediterranean Diet derives dietary fat from vegetable sources, primarily Olive Oil, or from fish oil that’s rich in Omega 3, while exercising regularly to rev up the metabolism.
This diet really isn’t considered a weight loss regimen or program, but rather a way of dedicated eating, which will help you reach your weight loss goals, and then keep you there.
The Mediterranean Diet Foods To Eat
The Mediterranean diet is more of a dietary tradition. It’s followed by the people of Spain, Southern Italy and Greece, and others who live in and around the Mediterranean Sea.
Their primary diet consists mainly of food from plant sources, which are locally grown and freshly eaten with minimal processing. Very little food is from animal sources.
The most popular foods on the daily dinner table at all times include:
• Fresh fruits and vegetables
• Fresh fish and seafood from the ocean
• A variety of nuts, seeds and herbs, bread, grains, and non refined cereals
What’s also included are non-refined oils such as olive oil, and moderate consumption of yogourt and cheese.
The amount of fruits and vegetables consumed daily is around one pound. The good news is, all this is washed down with a glass of red wine, also a tradition.
Mediterranean Diet By Name Only
The Mediterranean Diet should be considered more of a generic term, which describes a lifestyle choice rather than being an actual diet.
It’s rather a way of living in that particular region of the world, where it’s influences are known to extend as far as Northern Africa.
Although it’s gaining momentum because of recent publicity in the media, you don’t hear much of the Mediterranean diet, as you would the other more popular weight loss plans.
This is most likely because there’s no “miracle” pill to buy, no specialized formula to drink, or a specific meal plan to purchase.
The Mediterranean Diet Voted Best Overall Diet
The Mediterranean diet works, because of its common sense approach in eating choices. All it’s influences are completely healthy, such as raising the “good” HDL cholesterol levels.
The health benefits of the olive oil alone can’t be overstated. The traditional eating and cooking of the Mediterranean diet, utilizes garden fresh produce and seafood that’s picked or caught daily.
Once these actions are placed in tandem, this laid back approach to living and eating continues to result in lower incidences of heart disease, while promoting and maintaining weight loss.
