The Mediterranean Diet Plan
The Mediterranean diet is a healthy nutritional diet inspired by the eating habits of Italy, Crete and Greece.
The most common version of the Mediterranean diet in addition to regular physical activity emphasizes plant foods, fresh fruit, olive oil, dairy products (mainly cheese and yoghurt) with fish and poultry in low to moderate amounts, zero to four eggs per week, red meat 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 principal points of this diet include high olive oil consumption, high consumption of vegetables and legumes, high consumption of unrefined cereals, high consumption of fruit, moderate consumption of dairy products (mostly as cheese and yogurt), moderate to high consumption of fish, low consumption of meat and meat products, and moderate wine consumption.
Olive oil is particularly characteristic of the Mediterranean diet. It contains a very high level of monounsaturated fats, which studies suggest may be linked to a reduction in coronary heart disease risk. There is also evidence that antioxidants in olive oil improve cholesterol regulation and that it has other anti-inflammatory and anti-hypertensive effects.
The Mediterranean diet plan is really a plan based on lifestyle and possibly health choices rather than focusing on losing weight.
Mediterranean Diet Menu
The Mediterranean terrain has tended to favour the raising of goats and sheep hence goat meat and lamb feature in this diet. Fish dishes are common, as is seafood. Olive oil and garlic are widely used in Mediterranean cuisine. Grilled meats, pita bread, hummus, and falafel are popular with this type of cuisine. Spain also makes paella, which is rice and mussels or other seafood. There are several variations of the Mediterranean diet, however all share the same characteristics. The Mediterranean diet consists of:
- High consumption of olive oil (emphasis on monounsaturated fat)
- High consumption of fruits, vegetables, breads, cereals (such as pasta, beans, nuts and seeds)
- Moderate consumption of fish and poultry
- Moderate consumption of wine (two to three times a week)
- Low consumption of eggs and red meat
How does the Mediterranean Diet work?
The Mediterranean Diet appears to be a contradiction. It encourages you to eat more monosaturated fats which are the ‘good’ fats which are required for the body in order to function properly.
Followers of the Mediterranean diet say red wine, which is consumed frequently in a Mediterranean diet, is also a factor in reducing heart disease. Although this has not been proven. However red wine is renowned for its antioxidant qualities and contains bioflavonoid, which helps to eliminate bad toxins in the body.
The Mediterranean Diet Plan works to achieve it’s virtuous health benefits due to the menu involving less saturated fats, less processed food, more ‘good’ fats and omega oils and more antioxidants than an average menu.
What Diet’s Mediterranean Diet Review
We rate this diet plan as a good diet choice: it is a healthy way of eating suitable for long term use. If you are looking for weight loss results primarily you are better off following another diet programme.
We recommend a Mediterranean Diet for it’s overall health benefits.
Mediterranean Diet Pros
- Good overall healthy diet plan
- Some nice tasty food choices
- Long term diet plan
Mediterranean Diet Cons
- Not really focused on weight loss if that is your aim
Mediterranean Diet Books
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Enjoy the best of Italian food and still lose weight! TV chef ‘Gino D’Acampo shows yu how with simple, fresh ingredients. The Mediterranean diet is renowned for its health benefits resulting in less heart disease and cancer for followers as well as weight loss results.
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Photo credits Image courtesy of Danilo Rizzuti / FreeDigitalPhotos.net
What Diet: Mediterranean Diet Plan
