Mediterranean Diet

It is many years now since I first read of statistics showing that the incidence of heart disease in Mediterranean countries was much lower than in England, where I then lived. As a regular visitor to the Mediterranean in my younger days, I had always enjoyed the Spanish and Italian food, and I became a daily user of olive oil long before the Mediterranean Diet became famed.

It always struck me, even back in the 1970's, that the food in those countries was more healthy compared to English food, which I also happen to find about the most boring I have come across. So, we have nice food from that region, but what is it about the Mediterranean Diet that is attractive not just in taste, but to those who are aiming to lose weight?

The article below looks at the basics of the diet the people of the Mediterranean have traditionally consumed as part of their daily living.

The Mediterranean Diet - The Basics

Serious research into the diet of the countries bordering the Mediterranean goes back a couple of decades now. But the Mediterranean diet came to the fore back in 1993, when the Harvard Medical School released the results of research into the diets of those countries. Their findings suggested that fat and carbohydrates were NOT, as had been thought, the main culprit in obesity and heart disease. The point seemed to be that the right fats and carbohydrates were beneficial and could be the base for a healthy diet, as they were around the Mediterranean. The study pointed to the regions low rates of obesity, diabetes and heart disease as proof of their conclusions.

What Is the Mediterranean Diet?

Really, there is no 'Mediterranean' diet as such. What we are talking about is the dietary lifestyle of a wide and varied region surrounding the Mediterranean. There are, of course, differences in the specifics of what different people eat in those region. However, all of those studied based their diets on the same proportions of food groups and calories. Additionally, they all included olive oil as their main source of fat. In fact, their diets contained 40% rather than the 30% recommended by the USDA. Even so, it was irrefutable evidence. The conclusion was that it was not the total fat intake that was so important, but the kind of carbohydrates and fats that make the difference in whether the diet was healthy or not.

Mediterranean Diet Guidelines

Here are some of the basic guidelines to keep you within the natural Mediterranean diet:

1. 60% of your total carbohydrate intake should come from grains, fruits and vegetables. These include such things as whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, pasta (made with whole grain, not refined white flour).

2. Only make sparing use of red meat, fish and poultry.

A typical Mediterranean adult consumes about 15 oz of red meat and poultry per week. Another 5-15 ounces of fish per week will account for the bulk of their meat protein intake. An American or English diet is likely to include considerably more than that amount of meat protein

3. Olive Oil is commonly used throughout the Mediterranean and is thought to be a critical component of the diet in the region. Olive oil is certainly not a miracle oil, but it is, however, a good fat. Olive oil is a mono-unsaturated fat. Mono-unsaturated fats help lower cholesterol rather than raise it, and are healthy ways to add fats to your diet. If you have been lured into thinking that all fats are bad for you, your body does need some good fat, or it cannot use many of the vitamins you consume.

4.The other important component of the Mediterranean lifestyle was the high level of activity. The typical Mediterranean day included walking rather than driving, physical activity in the fields, home and through recreation. As you are probably aware, physical activity is vital in helping the body to lose weight, plus of course to maintain your new weight once you have achieved it.

In summary, losing weight with the Mediterranean diet is possible if you keep to the basics. You need to base your meals on healthy carbohydrates, such as leafy green and brightly coloured vegetables (eg spinach,squash, whole grains and fruits. Eat meat sparingly, consuming no more than 3-6 ounces per day. Obtain the dietary fat you need from vegetable sources and/or from fish oil. Exercise regularly to boost your metabolism.

The Mediterranean diet is not really a weight loss programme, nor is it a rigid diet. It's a new way of eating that could help you reach your idea weight, and to maintain it once you get there. You do not have to move to the Mediterranean to share their natural diet, but if you fancy the move, why not? You could find it a whole lot more relaxing and enjoyable than your current lifestyle.

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