The Mediterranean Diet
The Mediterranean Diet is a diet that is based on the countries that surround the Mediterranean are. These countries mainly include Greece and Southern Italy.
The diet consists of:
- Generous amounts of fruits and vegetables
- Healthy fats such as olive oil and canola oil
- Eating small portions of nuts
- Drinking red wine, in moderation
- Consuming very little red meat
- Eating fish on a regular basis
The Mediterranean Diet is an excellent diet for virtually anyone. It’s not dangerous by any means and it doesn’t involve any crazy meals. This is a simple diet designed to let you eat some of your favorite foods, while still losing/maintaining your weight.
The Mediterranean Diet is extremely easy to follow. The most important thing to remember is to include fish into this diet, since red meats aren’t necessarily recommended.
Mediterranean Diet Weight Loss Plan
1) Ban all artificial food. This means banning hydrogenated and specially partially hydrogenated fats (and all the products that enclose them). They contain the dangerous “trans fats”, that increases cholesterol and is under suspicion of producing cancer. (This is a general rule of the Mediterranean Diet). You should read the labels. In USA it is compulsory that the percentage of trans fats should be explicit in them . Not in many other countries.
2) During the slimming period of the Mediterranean Diet stop drinking manufactured refreshments either with sugar or sweeteners. Drink as much water as you can and some fresh natural fruit juices as orange juice (Right from the squeezer, not from the shop in a bottle). Leave the beer and the wine for other periods. A little bit of red wine during the meals is not bad in Mediterranean Diet, even convenient, but not when you decide to reduce weight.
3) During this period do not have any type of sweets and avoid bread made out of very purified flour. You have a very good desserts in the Mediterranean Dietbut not for now.
4) Have every day a good breakfast with plenty fresh fruits as pineapple, strawberries, apples, pears, oranges, grapefruit (avoid banana and grapes). Have natural oat flakes (the same you use for porridge) but with skimmed milk and no sugar at all. Do not eat muesli as it usually has sugar, raisins and coco. In your oat you can put some nuts. Have eggs if you want (boiled or fried with a very small quantity of virgin olive oil). A trick for the Mediterranean Diet slimming program: have a whole egg and two whites of eggs. (Give the yolks to your dog). You can change the eggs for grilled fish. Or have both options if your body needs it. You can have a little of real, not fake, integral bread without fat.
5) If the Mediterranean breakfast is strong you will not be hungry again in four or five hours at least. If you are then working or shopping, eat a couple of raw and peeled carrots and one or two very well washed apples (you will have them in your bag, prepared at the morning).
6) Three or four hours later, you can have another strong meal similar to breakfast with plenty of boiled vegetables (no carrots, no many potatoes, no beetroot) and grilled chicken or turkey breast (in a very little olive oil . Or grilled fish. Have salads. You can have also boiled chick peas (very good for cholesterol). In the salads and vegetables you can use small amounts of virgin olive oil. Spices can make them more tasty.
7) Before going to sleep, take a piece of fruit, a glass of skimmed milk or a skimmed yoghurt (If you stomach accepts acid food at this time).
Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories. Although this diet seems like just normal food that we eat every day, one important thing to remember is that with the Mediterranean Diet everything is cooked with olive oil instead of animal fat, butter, or margarine. Olive oil helps reduce cholesterol as well as the blood sugar so it’s very important to incorporate that into your meals.