All Diet Plans>Mediterranean Diet Plan
The Mediterranean Diet PlanBenefits: Delicious diet. You will not feel deprived and cheat on the Mediterranean Diet plan. Drawbacks: If you cannot find fresh produce, this diet may not be as appealing as some others. The Mediterranean Diet < It all comes down to great tasting, natural food. Forget what you think you know about Italian cuisine, for a start –yes, pizza and pasta do figure heavily in some regions of Italy, but not in the Mediterranean region. By the sea, people subsist on what they can catch from the sea and grow in their gardens. The result is natural, delicious food that is a pleasure to prepare and an even greater pleasure to eat. Of course, we all naturally think of tomatoes – and it’s a fact that tomatoes grown in the Mediterranean sun are far superior to any that we might find elsewhere in the world. The Mediterranean basin is the home of the tomato, and the place where it grows best. But that’s just the beginning. There are a variety of other vegetables that the Mediterranean kitchen abounds with, and many of them happen to be dark green, red or orange in color. Believe it or not, that does matter – quite a bit, in fact. Studies have shown that dark green, red and orange vegetables have a higher concentration of anti-oxidants, making them powerful cancer fighters. Also, these tend to be more flavorful and satisfying than many other vegetables – especially when prepared according to Mediterranean recipes – and that means that you are more likely to fill up on vegetables. And that, of course, is one of the best things you can possibly do for maximum weight loss. Meat is part of the diet, but it’s served rather sparingly. Fish is much more common, given that the Mediterranean life is oriented around the sea. Fish are grilled, or prepared as part of various cooked dishes that also contain vegetables. Forget the batter-covered English style fish and chips, though – Europeans living in the Mediterranean regions have much better things to do with their fish, with greatly superior results! Fish is often quite low in fat, as well as being an excellent source of protein. Even when the fat content is a little higher, however, don’t worry – fat that comes from fish is ‘good’ fat, healthy for your heart and bones. Speaking of ‘good’ fat, you can’t get much better than olive oil for cooking, drizzling on salads, or as a condiment of sorts. Olive oil has none of the harmful effects that some oils have when they are heated – it’s a good, clean oil that adds flavor, and if you’re using good quality olive oil, a little goes a long way! Try to buy cold pressed extra virgin olive oil from Italy, Greece or Spain, or maybe from a lesser known olive oil producer such as Croatia or Albania. In all of these countries, olive groves that are sometimes up to a thousand years old continue to produce olives for eating and oil production. Olives and olive oil are as much a part of the culture as any other aspect of Mediterranean cuisine. As you can see, the Mediterranean diet is not necessarily a low calorie one, though it certainly can be – you can adjust the calorie content without sacrificing taste, because natural ingredients make up so much of the diet. If you are interested in eating healthily but not necessarily in losing weight, you can add in some of the ‘extras’ – red wine, some cheese and home baked bread, or the occasional dessert. Even without those extras, though, the Mediterranean diet is easy to follow and stick to because it simply tastes great. Assuming that you are not living in a Mediterranean country (in which case you would probably be eating like this already), find a quality source of tomatoes, peppers and other vegetables in your community. Try to find Greek or Italian grocery store, too, for more obscure ingredients. The Mediterranean diet is good eating for life, as well as being relatively easy and fun to follow. AND ANOTHER REVIEW: The Mediterranean Diet Plan This isn’t so much a diet plan but a way of eating. This diet plan is all about changing your lifestyle to adapt a Mediterranean way of eating. Many studies confirm that this way of eating is good for the heart and overall wellbeing. It has been noted that people in Mediterranean regions often live longer, healthier lives. The basis of the diet plan is that you should eat foods such as fruits, vegetables, olives, and whole grains. The emphasis is on natural foods including small amounts of seafood and lean meats, olive oil, nuts and avocados. Not high fatty foods such as cheese-laden pasta (think rustic and natural Mediterranean foods instead). You are also not advised to count calories but instead eat sensibly, taking your time to savor and chew your food and eating only until you are full. You shouldn’t eat any prepackaged foods either. The plan also gives you advice on changing your overall lifestyle such as getting exercise, watching portion sizes, drinking enough water and getting a good night’s sleep. Many dietitians agree with this diet because the guidelines are basic healthy eating principles. It is worth to note, that foods such as nuts, olive oil and avocado, although good for you, are still highly calorific. You only need a small amount of these foods daily to get the essential nutrients your body needs.
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