The Mediterranean diet is based on the diet of people in the countries ringing the Mediterranean. Unlike most diets, the Mediterranean diet contains few food restrictions. It is, by definition, a low-calorie diet because many of the featured foods in the diet, such as fruits and vegetables, are low in calories. Plus, portion sizes are small. As The Diet Channel website notes, you might wind up cutting calories on the Mediterranean diet without even intending to do so, especially if you previously consumed large amounts of snack foods, sweets, fried foods and fatty meats.
Mediterranean Diet
The Mediterranean diet features small and tasty meals, using foods that are generally low in fat, calories and cholesterol. The main ingredients consist of fruits, vegetables, whole grains, beans, nuts, pasta, rice, seeds and spices. Olive oil is a primary ingredient in food preparation. Low to moderate amounts of of cheese and yogurt are the primary dairy products. Small amounts of red meat are included in the diet, but fish is a much more important component. Moderate amounts of red wine are allowed in the Mediterranean diet.
Health Benefits
According to Dr. Ray Sahelian, a Mediterranean diet good for your heart and your brain. Unlike many diets, which treat fats as something to avoid, the Mediterranean diet advocates the use of "healthy" fats, such as the unsaturated fats in olive oil and nuts, which can lower "bad" cholesterol and protect the cardiovascular system. Dr. Sahelian also cites research published in the 2006 "Archives of Neurology" and the 2007 "Archives of Internal Medicine," which indicate that the Mediterranean diet may help protect people from Alzheimer's disease and lengthen their life spans.
Long-Term Effects
As The Diet Channel states, "The Mediterranean diet aims to permanently improve long-term health." MayoClinic.com cites research analyzing 1.5 million healthy adults. The study concluded that people who ate a Mediterranean diet had a reduced risk of developing or dying from cancer, Parkinson's disease or Alzheimer's disease.
Weight Loss
A study published in the "New England Journal of Medicine" compared the results of a standard low-carbohydrate diet, a standard low-fat diet and the Mediterranean diet. Over the two years of the trial, those on the standard low-fat diet lost an average of 2.9kg, people on the Mediterranean diet lost 4.4kg and people on the low-carb diet lost 4.7kg.
Donna Feldman cautions on The Diet Channel that the Mediterranean diet has no predictive effect on weight loss. It's primarily a change in the food patterns that you consume, instead of a weight loss regimen. But the diet's emphasis on low-calorie foods and high fiber plants, which make you feel full faster, can help you lose weight without really trying.
Considerations
The Mediterranean diet, a naturally low-calorie way to eat, is good for your heart and brain. It helps prevent diseases such as cancer. It features small portions, so it helps you reduce your food intake while building healthy eating habits. Unlike a crash diet, the Mediterranean diet is easy to maintain. And even if you don't lose weight, the Mediterranean diet is likely to make you healthier.
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