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The Mediterranean Diet, Lose Weight with A Diet that is Not A Diet |
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The Mediterranean diet, which I see as a healthy way of
eating is not just a diet, and it can be followed by any
individual wanting to lead a healthier lifestyle, lose weight,
and be fit. It helped me lose 80 pounds from 230 pounds.
Contrary to many extreme weight loss diets, the Mediterranean
diet encourages you to eat the more fresh choices and less
over processed and junk food.
What is the Mediterranean Diet?
Let me tell you, while many diets come and go, the Mediterranean
way of eating healthy choices, practicing daily physical
activity, and enjoying life has been there for thousands of
years based on research. The Mediterranean Diet is not a
diet per se, but a healthy lifestyle that can help you lose
weight, get rid of stored body fat, and maintain a balanced
weight.
The main keys of the Mediterranean diet include cereals,
grains, fresh vegetables, dried beans, olive oil, garlic, fresh
herbs, seafood, fresh fruits and wine taken with food in
moderation. Meat and poultry are eaten in moderation. Usually,
poultry is served more frequently than red meat.
However, the traditional Mediterranean diet, or as I
prefer to call it the Mediterranean lifestyle, varies
based on regional zones and micro regions.
The traditional Mediterranean lifestyle promotes physical
activity and taking time to actually enjoy eating as a way of
sharing with family and friends.
You even enjoy a glass of wine, which according to many
researches, in moderation improve your health.
Traditionally, this diet is closely related to areas cultivating
olive oil in the Mediterranean region.
Countries sharing the Mediterranean diet include 3
continents and more than 15 countries including:
Southern Italy, Greece, Crete, Portugal, southern Spain,
southern France, southern Turkey, western Syria, western
Lebanon, western Israel, northern Egypt, northern Libya,
northern Algeria and northern Morocco.
The whole concept of the Mediterranean diet is eating
healthier:
Lots of fresh fruits (especially locally grown) Fresh vegetables
(especially locally grown) Seafood (usually fresh fish from the
region) Grains Olives, including olive oil a healthy
monounsaturated oil Wine
Variations of the Mediterranean Diet
There is no general standard recipe as each country sharing the
Mediterranean diet uses their locally grown fruits and
vegetables as their main base. Hence, variations of the
Mediterranean diet exists in each country sharing the
Mediterranean zone giving each region their respective
traditional recipes and unique flavors.
For instance, when talking about Italian cuisine, you
have to specify which micro region cuisine you mean either
Tuscan cuisine, Roman cuisine, |
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Sicilian cuisine, and so on.
However, a traditional Mediterranean menu starts with
appetizers (antipasto) main course with vegetables wine dessert,
and to finish your meal a coffee (espresso, Turkish coffee,
Moroccan tea, Mint Tea).
For example, a Classical Italian menu includes:
Antipasto (appetizer)
primo (usually pasta or rice) secondo (main dish)
contorno (usually vegetables)
wine (either white or red)
dolce (dessert),
and your coffee, usually an espresso. (Occasionally an
aperitivo.)
Basic Healthy Mediterranean Diet Guidelines
Protein: Fish as main protein of choice. Eat a variety of
fish a few times a week. Benefits: Fatty fish contain
heart-healthy omega-3 fatty acids. Other protein sources include
poultry, lean beef, veal or lamb. Usually, limits egg yolks to
about four weekly, including in cooking and baking.
Nuts: Another source of protein (this is good for people
following a vegetarian type diet to include protein) walnuts,
pistachio nuts, hazelnuts, pine nuts, cashews, almonds, peanuts,
chestnuts, etc), seeds.
Fresh Vegetables and Fresh Fruits: Traditionally, locally
grown fresh fruits and fresh vegetables.
Fresh Herbs: Herbs are used to add flavor, among the most
popular are anise, basil, bay leaves, borage, chives, dill,
fennel, herbes de provence, marjoran, mint, oregano, parsley,
rosemary, sage, tarragon, thyme.
Legumes and Dried Beans: Popular in each region, such as
lentils, white beans, garbanzos, peas, and all bean varieties.
Benefits: Dried beans contain adequate amount of protein, fiber,
little saturated fat and no cholesterol.
Healthy Fats - Monounsaturated: Olive oil (especially
extra virgin olive oil), canola oil, olives, seeds and nuts.
Benefits: Contain heart-healthy monounsaturated and
polyunsaturated fats promoting general health. Olive oil is a
good source of antioxidants.
Dairy Products: Preferable low-fat and nonfat yogurt.
Benefits: It has live cultured bacteria helping you to improve
your digestive system. Cheeses in the Mediterrnean are usually
made from sheep and goat's milk, though cow's milk is also used.
Cheeses and their different regional variations include goat
cheese, Mozzarella, Feta, Parmigiano, Provolone, Pecorino,
Kasseri, Mascarpone, Haloumi, and more. Soy dairy substitutes,
including soy derived products, such as soy cheese are also
becoming popular.
Alcohol: Moderate daily wine with meals is optional,
usually a glass of wine. Naturally, for individuals with medical
condition, pregnant women or nursing, alcohol use is probibited.
Also, there are individuals who prefer not to drink wine. Size:
one drink is about 5 oz. glass of wine (red or white), or 12 oz.
beer, or 1 oz. |
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Untitled Document
Title: Get Your Diet Back on Track After Thanksgiving Category: Health News Created: 12/1/2008 Last Editorial Review: 12/1/2008
This week, December 1 marks World AIDS Day. And oh yes I know the Obama-mania continues with palpable frenzy, and why should the world not celebrate! These are the signs of the times indeed folks, but hey politics is not my area of expertise, so I shall stick to nutrition, diet and health. But the excitement is so visible, transcends borders and the seven seas, therefore no one can ignore it. ...
'Eat, Shrink & Be Merry" - it's the title of a fun cookbook by two sisters, Janet and Greta Podleski that I found on the 3 Fat Chicks on a Diet Web site (3fatchicks.com).
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