Mediterranean Diet:
The Skinny on the Mediterranean Diet
In 1993, the Harvard Medical School released the results of research that studied the diets of the countries in the Mediterranean. Their findings suggested that fat and carbohydrates were NOT the main culprit in obesity and heart disease, but rather that the RIGHT fats and carbohydrates should be the basis for a healthy diet. The study pointed to low rates of obesity, diabetes, and heart disease throughout the region as proof of their conclusion.
Exactly what is the Mediterranean diet, and can it help you lose weight? There actually is no Mediterranean diet per se -- it's a compilation of the way that people in the countries surrounding the Mediterranean Sea eat. Despite the differences in actual specifics, all of those studied based their diets on the same proportions of food groups and calories, and all included olive oil as their central source of fat. In fact, their diets contained far more than the recommendations made by the USDA -- 40% rather than the 30% recommended for most Americans.
The Mediterranean diet is made up of the following guidelines:
60% Of Total Carbohydrates From Grains, Fruits And VegetablesThese include whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, and pasta (made with whole grain, not refined white flour).
Sparing Use of Red Meat, Fish And PoultryThe typical adult Mediterranean consumes about 15 ounces of red meat and poultry weekly. Another 5-15 ounces of fish per week account for the bulk of their meat protein intake. Compare that to the typical American diet which might include a whopping 1 pound steak for dinner one night, a 1/2 pound chicken breast the next, and on and on until you reach Heart Attack City.
Olive OilOlive oil is not a miracle oil as some espouse. It is, however, mono-unsaturated -- this means it is "a good fat," according to many researchers. Mono-unsaturated fats are alleged to help lower cholesterol rather than raising it, and are healthy ways to add fats to your diet (and yes, even though we think of fat as a dirty word, your body does need some, and without fat your body can't use many of the vitamins you feed it).
The other important component of the Mediterranean lifestyle was physical activity. The typical Mediterranean day includes walking rather than driving, physical activity in the fields or the home, and recreation. Physical activity is vital in helping the body lose weight, as well as to maintain your new weight once you reach it.
The secret to losing weight with the Mediterranean diet is to base your meals on healthy carbohydrates. These include leafy green vegetables, brightly colored vegetables, whole grains, and meals. Use meat sparingly -- no more than 3-6 ounces per day, and stop eating those massive steaks at Outback. Derive dietary fat from vegetable sources, or from fish oil. Exercise regularly to keep up your metabolism. The Mediterranean diet isn't a weight loss regimen; it's a new way of eating that will help you reach your ideal weight and stay there without fluctuation.
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