I recently received a message from Eva, who has a great blog dedicated to the Mediterranean diet. I’m generally hesitant to use the word “diet” because it can have negative connotations to many people. When you think of “dieting” you may think of deprivation; no carbs, no fat, no sugar, no meat.
So more accurately, Eva shares an informative article below that refers to the traditional foods and eating patterns found in the countries bordering the Mediterranean Sea.
The principal aspects of Mediterranean eating include high olive oil consumption, high consumption of legumes, unrefined cereals, fruits, vegetables, moderate consumption of dairy products (mostly as cheese and yogurt), moderate to high consumption of fish, low consumption of meat, and moderate wine consumption. [note: the suggestion of wine consumption carries with it continued debate from both sides - it may or may not be right for you]
As always, I suggest for you to consult a physician and/or dietitian to analyze what foods are most compatible with your blood type…and of course a regular exercise regime should be a regular part of your lifestyle.
THE SECRETS OF THE MEDITERRANEAN DIET
a) Mediterranean diet is high in fat content. Can people enjoy weight loss and optimum weight management if they follow this diet?
To some extent, Mediterranean diet really has a high fat content. But you have to take note that the fat content of a Mediterranean diet consists of monounsaturated and polyunsaturated fats. These fats are essential and healthy for your body unlike the saturated fat which is common in American diet. Do take note also that calorie intake is the determining factor for weight loss and not fat consumption. If you follow the Mediterranean diet, you will enjoy lots of healthy benefits but you still need to lower your daily calorie consumption to achieve weight loss.
b) In simple terms, what is the principal difference between the American diet and the Mediterranean diet?
Americans consume high numbers of red meat, poultry, eggs, and dairy, while the Mediterranean includes very little. The diet also differs from the typical American diet through its dependence on fruits, vegetables, nuts, seeds, olive oil, beans, breads, cereals, and potatoes.
c) Is it true that Mediterranean diet played a major role in lowering the rate of heart disease in the region?
Diet is a major factor in lowering the incidences of heart disease in the Mediterranean region. This has been proven by research and studies conducted by health and diet experts. Another big factor is the holistic approach of the Mediterranean diet. This diet does not only focus on foods but on maintaining a healthy lifestyle as well.
d) Does regular exercise has a place in the Mediterranean diet and lifestyle?
Exercise plays an important role for Mediterranean diet. When this diet was developed, the people of Mediterranean were already a big fan of exercise and physical activities. This is the basis why Mediterranean diet includes regular exercises in its overall program. Essentially, a daily one-hour walk is needed. You should also perform once a week full body exercises.
e) How the Mediterranean diet differ from the Low Carb diet?
There is a sea of difference between these two diets. With the Mediterranean diet, your protein consumption would be lower. Normally, you will get 15 percent of your calorie consumption from the protein content of a Mediterranean diet.
f) People noticed that wine is an important part of Mediterranean diet. What is the recommended daily wine consumption?
Men should generally get 5 percent calories from wine while women should consume 2.5 percent calories. As a rule, always drink wine in low to moderate amounts daily to enjoy best results.
g) Final Recommendations
There are loads of benefits that you can enjoy from Mediterranean diet. This diet focuses on healthier food options like root crops, fruits, cereals, breads, vegetables, and Omega 3-rich foods. You will be able to prevent heart diseases if you follow the Mediterranean diet.
About the Author – Eva Alexander writes for Mediterranean Style Diet , her personal hobby blog focused on tips to eat healthy on the Mediterranean way.
