Mediterranean Diet
For those looking for a quick fix for weight loss or short term weight loss solutions, the Mediterranean Diet will not be your cup of tea. For those looking for a healthy lifestyle diet that will last throughout your life, with a minimal amount of hunger, and a broad range of foods, that has an lasting impact on your heart and overall health, the Mediterranean Diet is for you.
The Mediterranean Diet, which comes in many forms, including the newly published, and Oprah made famous, “French Women Don’t Get Fat” is a healthy look at dieting, and a program based on few simple ideas, and a lifetime of focused discipline. This is not to say that you have to starve yourself, but it will require a change from the typical American diet and that change needs to stay with you as long as you are planning on maintaining a healthy weight.
The Mediterranean Diet is a nutritional concept which states that consuming olive oil and wine will lower the risk of heart disease and will combat obesity. The focus on monounsaturated fats, as found in olive oil, and the abhorrence of polyunsaturated fat, as found in butter, red meat, and eggs are the keys to this diet. Unlike animal fats, monounsaturated fats do not raise blood cholesterol levels. Monounsaturated fats are the ‘good’ fats which are required for the body in order to function properly. The basic overview follows.
Although there are several variations of the Mediterranean diet, all share the same characteristics. The Mediterranean diet consists of:
- High consumption of olive oil (emphasis on consuming 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.
Proponents point to the fact that meals are well balanced with filling components from whole grains, meats and vegetables. Portion sizes are key, remembering meals that are not too big is important. They also argue that it works for the countries of the Mediterranean, which have a very low obesity rate. Advocates of the Mediterranean diet also contend that red wine, which is consumed frequently in Mediterranean diets, is also a significant factor in reducing heart disease. Although this has not been proven yet, red wine is renowned for their antioxidant qualities and contains bioflavonoid, which helps to eliminate bad toxins in the body.
Antagonists beg the question of whether the Mediterranean lifestyle, which has a very active walking life style, has more to do with the change, and less with the diet. It also includes diets low on fats and cholesterols, but also precludes red meat and much dairy. They also point to the difficulty in losing weight by regulating the sizes of your own meal, most people that are trying to lose weight have a difficult time counting calories, and this is an essential for weight loss.
Overall, it seems to be a heart healthy opportunity, but not a dieter’s dream which would allow you to lose 25 lbs in 4 months if needed. It just is not the program for those needs.