The Mediterranean diet is a collection of eating habits that are traditionally followed by the people of the region Medierranean. The Mediterranean diet has attracted interest due to the traditionally lower rates of diet-related disease (eg heart disease and cancer) within the region.
Mediterranean Diet Plan Basics for Weight Loss:
* Heavily Dependent on Plant Foods
* Low in Saturated Fat - Rich in Monounsaturated Fat
* Low to Moderate Consumption of Dairy Products
* Limited Consumption of Fish, Poultry and Red Meat
* Moderate Consumption of Wine With Meals
* Emphasis on food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
* Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
* Olive oil (rich in monounsaturates) as the principal fat. Almost no butter, margarine, or other fats. No trans fats or hydrogenated fats.
* Total fat contributing 25-35 percent of calories - saturated fat no more than 8 percent of calories.
* Daily consumption of low to moderate amounts of cheese and yogurt. Frequently from goats and sheep - even camels.
* Regular consumption of small amounts of fish and poultry.
* Fresh fruit as the typical daily dessert.
* Very small amounts of red meat, eaten occasionally.
* Women Moderate consumption of wine with meals; about one to two glasses per day for men and one glass per day for.
Mediterranean Diet - Other Important Elements
To the above diet food guidelines must be added three very important non-food elements.
- (1)Sunshine. (2) Regular Physical Exercise. (3) Reduced stress.
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