The Mediterranean Diet: What is It?

The Mediterranean Diet according to the American Heart Association is not one set diet but a conglomeration of the sixteen countries that boarder the Mediterranean Sea. On July 7, 2008 the New England Journal of Medicine posted its study that lasted over two years with 322 participants. Of those participants the average weight lost was ten pounds. On September 12, 2008 the British Medical Journal stated that the Mediterranean Diet helps lower risks for cardiovascular problems and cancer as well as showing a reduction in incidents of Parkinson's and Alzheimer's when the diet was strictly adhered to. So was does this mean for the average person looking to lose weight? The Mediterranean Diet is a good match for those who enjoy unprocessed food and an occasional glass of wine with their dinner. Just as there is a plus side, there is also a down side, the Mediterranean Diet is not suitable for those who do not like or worse are allergic to seafood or shellfish and are always on the run, thus looking for a convenience based meal, including fast food.

The Mediterranean Diet approach is rich in healthy fats from fish, olive oil as well as nuts and seeds. They also enjoy a wide variety of vegetables and fruits. There is also the occasional consumption of poultry. Even legumes, dried beans and whole grains make their way into the diet. Eggs are only eaten up to four times a week only. Red meat is not allowed in excess as well as processed foods, thus keeping a healthy balance of the food that is taken in. The diet is also low in saturation and trans fat, thus helping the heart. One can sign up for a weekly newsletter at www.mediterraneandiet.gr that is delivered directly to your inbox and helps with nutritional value of foods and where one can purchase such items. The newsletter as well as the website shows ways of preparing delicious and healthy meals to help maintain weight loss and a healthy heart.

According the American Journal of Clinical Nutrition (www.ajcn.org) There is a pyramid that shows the amount of food that is to be taken in during the diet. Such notes for the diet include:

1. High amount of plant foods, such as vegetables, fruit, whole grain breads, cereals, potatoes, beans, nuts and seeds. Fruit is often used as a dessert. Sweet and healthy.

2. Olive oil is the primary source of fat in the Mediterranean diet.

3. There is intake of dairy products, but they are most consumed in the form of cheese and yogurt.

4. Fish and poultry are taken in moderate amounts and up to four eggs weekly.

5. Red meat is only consumed in low amounts.

6. Wine is also consumed in moderate amounts and usually with dinner.

Just like any other diet plan, before starting, one should consult with their doctor to assure that the Mediterranean Diet is a good choice for one to start because of the amount of food intake as week as the alcohol consumption. Diets really only work in conjunction with physical exercise. This was also proven by the American Heart Association, in that those of the Mediterranean countries worked in the fields, thus getting the exercise that was so rightly needed to consume the calories that were eaten.

Good luck on the Mediterranean Diet and remember slow and steady progress is far better than a quick fix.