Dr. Parker Mediterranean Diet

The Mediterranean diet refers to the traditional way of eating of people living in the Mediterranean region, which comprises 21 countries. In the middle of the 20th century, researchers observed that people living in this area lived longer and healthier and had a reduced risk of chronic diseases. Dr. Steve Parker has introduced the advanced Mediterranean diet to use the same principles to not only promote health, but also facilitate achieving and maintaining a healthy weight in addition to improving diabetes control.

Traditional Mediterranean Diet

The traditional Mediterranean diet varies among countries, but is based around the same staple foods: olive oil; fish; an abundance of plant foods, such as vegetables, fruits, nuts, beans and whole grains; dairy products in moderate amounts; and small quantities of red meat. The Mediterranean lifestyle also includes daily physical activity and red wine in moderation.

Advanced Mediterranean Diet

Dr. Parker introduced the advanced Mediterranean diet to add a weight-loss component to the traditional Mediterranean diet. The main recommendations of the advanced Mediterranean diet are to eat two weekly servings of coldwater fatty fish; three to five 1-oz. servings of nuts a week; 7 to 14 tbsp. of olive oil a week; a minimum of five servings of fruits and vegetables a day; four weekly servings of legumes; three daily servings of whole grains, low-fat dairy products and lean meat. Dr. Parker also promotes the importance of adding 30 minutes of physical activity, such as brisk walking, most days of the week.

Dr. Parker Credentials

Dr. Parker graduated from the University of Oklahoma Health Sciences Center and started to practice internal medicine in 1981, which included heart attacks, diabetes, pneumonia, fractures, hypertension and kidney failures. During his career, Dr. Parker has worked with many overweight and obese patients. Dr. Parker mentions that excess weight worsens many health problems and he strongly believes that a healthy diet and lifestyle are key to keeping people healthy.

Ketogenic Mediterranean Diet

Dr. Parker recommends following the ketogenic Mediterranean diet, or KMD, diet as the initial phase of the low-carb Mediterranean diet to help the body start using fats as a source of energy instead of carbohydrates. The KMD should be followed for at least eight to 12 weeks to jump-start weight loss and get rid of excess body fat. This very low-carb diet comprises only 20 to 40g of carbohydrates and incorporates some principles of the Mediterranean diet to make it healthier. The KDM is based on the daily consumption of unlimited meat, poultry, turkey and seafood, at least 4 oz. of fish, 2 to 3 tbsp. of olive oil, 1 oz. of nuts and seeds, up to 14 oz. of non-starchy vegetables, 6 to 12 oz. of wine, up to 3 oz. of cheese and also includes daily dietary supplements.

Low-Carb Mediterranean Diet

Dr. Parker recommends switching from the KMD to the low-carb Mediterranean diet, or LCMD, after the target weight has been reached or when greater variety is needed. The LCMD contains between 40 and 100g of carbohydrates and can contribute to further weight loss. Dr. Parker emphasizes that followers need to find their personal optimal carbohydrate intake. The LCMD allows more fruit and vegetables, including starchy vegetables, legumes, yogurt, milk and whole grains, but carbohydrates must be introduced incrementally--adding 7.5g a day the first week, 15g the second week, and so on.