What Is The Mediterranean Diet?

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Please consider this free-reprint article written by:

Kirsten Hawkins

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Article Title: What Is The Mediterranean Diet?

Author: Kirsten Hawkins

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In 1993, the Harvard Medical School released the results of

research that studied the diets of those countries bordering on

the Mediterranean. Their findings suggested that fat and

carbohydrates were NOT the main culprit in obesity and heart

disease, but rather that the RIGHT fats and carbohydrates

should be the base for a healthy diet. The study pointed to low

rates of obesity, diabetes and heart disease throughout the

region as proof of their contention.

Exactly what is the Mediterranean diet and can it help you lose

weight? There actually is no 'Mediterranean' diet - it's a

compilation of the way that people in the countries surrounding

the Mediterranean Sea eat. Despite the differences in actual

specifics, all of those 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 diets contained

far more than the recommendations made by the USDA - 40% rather

than the 30% recommended for most healthy Americans. Still, the

evidence was irrefutable. Therefore, it must have been the KIND

of carbohydrates and fats that make the difference.

The 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,

mono-unsaturated - a good fat. Mono-unsaturated 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 other important component of the Mediterranean lifestyle

was activity. The typical Mediterranean day includes walking

rather than driving, physical activity in the fields or the

home and recreation. Physical activity is vital in helping the

body to lose weight, and to maintain your new weight once you

reach it.

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 rev up your metabolism. The Mediterranean

diet isn't a weight loss regimen. It's a new way of eating that

will help you reach your goal weight and stay there when you

get there.

About The Author: Kirsten Hawkins is a nutrition and health

expert from Nashville, TN. Visit http://www.popular-diets.com/

for more great nutrition, well-being, and vitamin tips as well

as reviews and comments on popular diets.

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