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How to Follow the Mediterranean Diet

11-05-2009

The Mediterranean diet follows a meal plan of healthy foods that originate from Greece. Following the diet can help the dieter to lose countless pounds and increase their level of health through healthy eating habits. While limiting the amount of fat that is consumed through the diet, a focus is placed on consuming good fats, rather than those which can harm the body.

What types of foods are consumed while you are following the Mediterranean diet? The diet is filled with lean proteins, many types of fruits and vegetables and whole grains. Flavorings such as spices and low fat olive oil which is high in Omega 3 fatty acids are used to dress the foods which are eaten in a healthy way. These good fats actually help to increase the health level within the body and can assist in the weight loss process, rather than creating a weight loss program.

There are many benefits to following the Mediterranean diet; in fact, most people have increased their life expectancy at least five to ten years by making the lifestyle changes which are associated with the Mediterranean diet.

Aside from good fats, whole grains, pasta and nuts are often used in the diet to increase the health of the individual that is following the Mediterranean diet. Whole grain pastas are preferred over traditional pastas that are created from white and refined flour and are known to be high in carbohydrates.

An astonishing forty percent of the diet is made up from good fats that are consumed from olive oils and other foods like fish, which is consumed two to three times per week. Fish and other proteins that are found in the sea contain high levels of Omega 3 fatty acids, which can lead to healthy brain development and creating healthy cells within the body.

There are very few restrictions that are seen when following the Mediterranean diet. Red meat is consumed in very low levels to ensure that the bad fats that are found in the meat cannot affect the health of the dieter. These bad fats can contribute to high cholesterol and heart attacks as well as high blood pressure. Omega fatty acids can actually promote the health of the heart and other organs, rather than attaching fatty plaques to the interior of the organs.

Rather than avoiding alcohol, the Mediterranean diet uses healthy amounts of red wine in moderation to promote the detoxification process that occurs within the body. One to two glasses of red wine is recommended through the course of the day to assist the body with the natural detoxification process.

Moderation is essential when planning your meals through the Mediterranean diet. Heavy creams and other high fat foods are often replaced with grilled fish and other lean proteins with the use of citrus and other fat free flavorings or olive oil. Many people are shocked to realize how tasty the combination of lemon and olive oil can be on a piece of grilled fish!