Mediterranean Diet Review
Quick Overview:
The Mediterranean diet is based on eating patterns of the countries which surround the Mediterranean Sea – mainly Italy and Greece. This diet promotes moderate physical activity and consumption of foods which contain no saturated or trans fats. On this diet, you can eat carbohydrates (breads, whole grains), potatoes, fruits, vegetables, legumes, nuts and seeds.
Background:
The Mediterranean diet doesn’t reflect modern eating habits of Greece and Italy, but rather focuses on traditional foods from the 1960’s. During that time period, most of the coastal population ate healthy, unprocessed foods, high in fiber and monosaturated fats. Because of this, they had a very low rate of heart disease and most of them were in excellent physical shape.
This diet was initially made known in Italy in 1945, by an American physiologist Dr. Ancel Keys. Though it didn’t become popular at that time, Dr. Keys conducted a lot of research which linked it to many health benefits. The diet’s popularity spread much later, during 1990’s, when doctors recognized its positive health impact and started recommending it for cardiovascular disease patients.
How it Works:
As with most diets, you are allowed to eat lots of fruits and vegetables, whole grains, beans and nuts. The main goal of this diet is to eliminate foods that are high in saturated and trans fats, and replace them with better alternatives. Foods containing non-saturated fats don’t affect your cholesterol levels as much, which makes them a much healthier choice (such as replacing butter with olive oil).
Food:
Various items can be eaten daily (fruits, vegetables, whole grains, nuts, seeds, beans, potatoes, olive oil, herbs and spices), weekly (cheese, yogurt, eggs, seafood), and monthly (sweets and red meat).
It’s also recommended that you drink 6 glasses of water per day and drink some red wine (optional).
Support:
The Mediterranean diet is great for anyone looking to make a long-term lifestyle change, lose weight, improve their health, and consequently – live longer and more fulfilling lives! It has many online supporters, who have created forums to share recipes and help others succeed on this diet plan.
Exercise:
There are many popular diets which don’t emphasise exercise as the necessary means to achieving significant weight loss. The Mediterranean diet is an exception and actually encourages moderate amounts of daily exercise. This doesn’t mean that you have to spend 2 hours punching a bag at your local gym or run marathons; but it does mean that you should at least take daily walks.
Behaviour:
The Mediterranean diet is not a quick approach to weight-loss, but rather an ongoing, long-term lifestyle change. Instead of binge-dieting, people who chose the Mediterranean diet actually improve their health and significantly reduce their chances of cardiovascular disease. Along with that, they lose weight and incorporate exercise into their daily and weekly routines. Overall, it’s one of the best diets as it helps you become healthy, live longer, boost your energy levels, and ultimately, get more enjoyment out of life.
Who is this Diet For?
This diet is great for people of all ages! It’s ideal for those of us who really like bread and pasta, as too many other diets exclude these items. The Mediterranean diet may not be suitable for people who love to eat meat as its consumption is strictly limited. The diet also includes lots of seafood, thus it may not be the best option for individuals who are allergic to shellfish.
The Positives:
- Helps change lifestyle and improve health
- Easy and simple to follow
- Plenty of great recipes available online
- Favoured by doctors and supported by many health studies
- Significantly decreases body weight
The Negatives
- May not be the best for people with food allergies
Long Term Usage:
Many studies have shown significant health benefits resulting from the Mediterranean diet. These include lowered blood pressure, cholesterol and blood sugar levels, along with significant weight loss. Because of all the health benefits, many doctors encourage dieters to stick to the Mediterranean diet for the rest of their life.
Category: Diet Reviews
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