Copyright 2005 Adam Waxler
Is the Mediterranean diet a real weight loss program or is the
Mediterranean diet just another fad diet?
There are many fad diets that suggest carbohydrates and fat are
the main culprits in weight gain and heart disease. This has
lead to many fad diets to focus on low-carb dieting. However,
the findings of a 1993 Harvard Medical School study revealed
that carbohydrates and fats were not main problems, and
suggested 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 Mediterranean region
as proof of their contention.
So, exactly what is the Mediterranean diet and can it help you
lose weight?
There actually is no 'Mediterranean' diet. Instead, the
Mediterranean diet is a compilation of the way that people in
the countries surrounding the Mediterranean Sea eat. While there
were some differences, all of the countries studied based their
diets on the same proportions of food groups and calories, and
all included olive oil as their main source of fat. In fact,
their Mediterranean diet contained far more carbohydrates and
fats than the recommendations made by the USDA. Still, the
evidence was irrefutable. Therefore, it must have been the type
of carbohydrates and fats that make the difference.
The basic Mediterranean diet consists of the following
guidelines:
* 60% of total carbohydrates from grains, fruits and vegetables
Those include whole rice, fresh vegetables and fruits, whole
grain breads and cereals, polenta, pasta (made with whole grain,
not refined white flour).
* Sparing use of red meat, fish and poultry
The typical adult Mediterranean consumes about 15 ounces of red
meat and poultry per week. 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 1 pound steak
for dinner one night, a 1/2 pound chicken breast the next, and
on and on.
* Olive Oil
Olive oil is not a miracle oil. It is, however, monounsaturated
- a good fat. Monounsaturated fats 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, or it can't use many of the vitamins you feed
it!)
The Harvard study also revealed another important component, the
Mediterranean lifestyle is active. The typical Mediterranean day
includes walking rather than driving, physical activity in the
fields or the home and recreation. Physical activity and
exercise are vital in helping the body to lose weight, and
maintain weight loss.
The secret to losing weight with the Mediterranean diet is to
base your meals on healthy carbohydrates - leafy green
vegetables, brightly colored vegetables, whole grains and meals.
Use meat sparingly - no more than 3-6 ounces per day. Derive
dietary fat from vegetable sources - or from fish oil. Exercise
regularly to boost your metabolism. The Mediterranean diet isn't
an actual weight loss program. It's a new way of eating that
will help you reach your ideal weight and maintain that weight
loss.
About the author:
Adam Waxler publishes the Weight-Loss-Power-Package...a
collection of six weight loss ebooks guaranteed to help you lose
weight. For more information on the Mediterranean Diet check out
the complete package here:
http://www.weight-loss-power-package.com and check out his blog
for free weight loss tips here:
http://www.weight-loss-machine.com/blog
