What is the Mediterranean Diet?

What is the Mediterranean Diet?

There is no such thing as one typical “Mediterranean diet”. The Mediterranean diet concept first evolved in Europe decades ago and today each country has its own version of what the diet should be. The basic idea about the idea is to promote a healthy life style with better nutrition. One can make their own Mediterranean diet using the following principles:

- include a variety of vegetable and fruits in daily diet

- add whole cereals grains and bread

- limit red meat and all processed foods

- use olive oil as the main source of fat (instead of margarine or butter)

- limit total fat to only 20-30% of your daily diet

- eat yogurt and cheeses with low fat

- fish and poultry can be consumed in moderation but should be cooked with unsaturated fats like olive oil

- limit consumption of eggs to no more than 2-4 a week

- drink a glass of red wine on a daily basis

- make regular exercises of any type a part of your diet program

While this is not the ultimate package for a Mediterranean diet, one can vary the diet in composition based on the above ingredients. Even though there is a lot of hype generated about the Mediterranean diet, one should watch their calories. Any diet in excess amount is not good for health.

What you should know about the Mediterranean diet?

What you should know about the Mediterranean diet?

Mediterranean diets have been shown to have a lot of health benefits. Individuals who have been consuming such a diet for years have been shown to have fewer heart problems, lesser incidence of obesity, decreased diabetes and a better life style. In America, we have also been health conscious for many years, but still continue to develop obesity and heart problems. The problem with us in North America is that we consume a lot more calories. And taking in more calories is associated with more obesity and related health problems.

The one major difference between the North American and Mediterranean diet is the fat content in the diet. The Mediterranean diet is composed of chiefly unsaturated fats (like olive oil), whereas the North American diet is made up of saturated fats. What is very well known is that unsaturated fats do not lead to high blood cholesterol levels and hence less atherosclerosis. This amounts to fewer heart attacks and strokes.

To get the best health benefits of the Mediterranean diet, one should eat diet rich in vegetables, fruits, whole grains and perhaps a glass of wine each day. Instead of red meat, a diet of fish is highly encouraged.

While diet alone may not be the sole answer to all your health problems, combination of daily exercise and the Mediterranean diet will go a long way towards control of the risk factors for heart disease and weight control.

Green tea and weight loss

One of the most remarkable findings about green tea is that it has the ability to help some individuals lose weight. This serendipitous finding has been one of the major reason why green tea is used by many people combating weight gain. When the green tea was analyzed, it was found to contain chemicals known as catechins, which are potent stimulants causing weight loss.

Over the years, many individuals who have regularly consumed green tea have lost weight. However, the weight loss is gradual and only seen after a period of 3-6 months of regular drinking of green tea. In addition to weight loss, it has been observed that these individuals also developed a better control of their blood pressure, decreased the joint pains and boosted the self confidence.

How catechins work is not fully understood but it is believed that the chemical triggers weight loss by stimulating the body to burns its excess calories and reduce the body fat composition.

How much green tea is required to cause loss of body weight is not really known and is dependent on the individual. What is recommended is that one drink 1-2 cups of green tea on a regular basis for at least 3-6 months.

However, one should note that green tea is not a substitute for exercise and a combination of both will complement the increase in weight loss.

Secrets of the Mediterranean Diet

In the last decade there has been a lot of talk about the Mediterranean diet and its health benefits. Most European countries have adopted this diet as a regular part of their lifestyle whereas, in North America, we have been a little slow to catch on. There is no doubt that in moderation; the Mediterranean diet does have a number of health benefits including a lowered incidence of heart attacks. The secret to the Mediterranean diet is to adopt it and use it in every day life. The health benefits are not immediately obvious but do take months to years to establish.

The major appeal of this diet is that despite the avoidance of red meat, it still offers a diet rich in various flavors and tastes. The major thrust of the diet is to eat more vegetables, a variety of fruits, bread, wheat and use olive oil. Instead of red meat, the diet encourages consumption of sea food and poultry.

To top if off, drinking red wine in moderation on a daily basis is highly encouraged.

While there is no diet that can completely eliminate your risk of heart disease, adoption of the Mediterranean diet not only decreases the risk of heart attacks but also allows you to enjoy a wider variety of healthy foods which are cheaper and more delicious