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The Mediterranean Diet: Healthy Dietary Advice from Across the Sea :
The popularity of the
Mediterranean Diet began with a rather simple equation: the people
of Greece and Southern Italy tended to eat a diet rich in fat, yet
had less cardiovascular disease than people in the U.S. How could
this be? The answer seems to lie in the Mediterranean’s reliance
on the monosaturated fat known as olive oil. Olive oil forms the basis
of Mediterranean cooking—it is the key ingredient in preparing
everything from pasta to steak. Olive oil is also considered an antioxidant,
so it can be effective in the fight against cancer.
However, following the Mediterranean Diet can be a challenge. While
40 percent of one’s total calories are derived from fat, dieters
can only eat small portions of red meat. Even fish and poultry are
de-emphasized, as are milk and milk products. However, unlike other
diets, the Mediterranean Diet allows you to eat a fair amount of bread
and potatoes, and you can eat eggs as often as every other day. You
can even drink wine in moderate amounts.
It should be pointed out that the Mediterranean Diet offers little
in the way of saturated fat or trans fat. This means that dieters
have to avoid certain oils as well as margarine, peanut butter, cakes
and cookies. Dieters are also encouraged to cut the total amount of
fat they eat each day.
A study conducted in France showed that people who had had at least
one heart attack who planned their meals according to a Mediterranean
diet were less likely to suffer from subsequent heart attacks than
those who followed a typical diet recommended by the American Heart
Association. Another study conducted last year indicated that those
who used the Mediterranean diet, exercised, and abstained from smoking
were less likely to die than those who followed a traditional diet.
However, not all the foods found in a typical Mediterranean Diet are
considered healthy choices. For instance, cheese-rich lasagna and
ravioli can be roadblocks to weight loss. In addition, tiramisu and
canolli can also cause an individual to pack on the pounds.
A number of dieticians recommend taking the best elements of the Mediterranean
Diet and incorporating them into your lifestyle in order to achieve
good health and weight loss. This means emphasizing vegetables in
your diet, along with whole grains and nuts. You might be surprised
to learn that the average Mediterranean consumes red meat less than
twice a week. If you’re following the Mediterranean path, you
should also ban the butter and sugary snacks and opt for fruit when
selecting a dessert.
But there are also other parts of the Mediterranean lifestyle which
should be considered when you are attempting to lose weight. Mediterraneans
tend to walk and bike a great deal, which contributes to their calorie-burning.
In addition, meals tend to be a leisurely affair. As a result, the
body has time for proper digestion.
A typical Mediterranean menu would include cereal and banana for breakfast;
minestrone soup and a slice of garlic bread for lunch; and pasta primavera
and berries for dinner. One of the great advantages to the Mediterranean
Diet is that it is a feast for the senses—the colors are bold,
the flavors are enticing, and the aroma is unbeatable.
Cardiologist Michael Ozner has been recommending the Mediterranean
Diet to his patients for almost 30 years. In response to the diet’s
popularity, Ozner published a book called Miami Mediterranean Diet,
which offers hundreds of tips for cooking up Mediterranean specialties.
In addition to helping people lose weight, the Mediterranean Diet
has been credited with improving longevity for people within the Mediterranean
Basin. Therefore, the diet is considered a healthy, life-giving alternative
to a number of other diets that are on the market today. But perhaps
the diet’s biggest selling point is the fact that dieters say
it helps to satisfy their cravings—while enabling them to lose
weight. Therefore, a number of people see the Mediterranean Diet as
the ultimate “un-diet,” a weight management plan that
doesn’t scrimp on taste.
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