Among the many diets on the market, the Mediterranean diet stands out for its healthful emphasis on fresh fruits and vegetables, complemented by legumes, nuts, whole grains, seafood and olive oil. MayoClinic.com's guide to a Mediterranean diet adds that the plan restricts red meat, sugar and white flour. The plan replaces butter and other sources of trans fat and saturated fat with olive oil, and swaps salt for herbs and spices.
Features
The Mediterranean diet draws inspiration from the traditional Mediterranean taste for local, seasonal fruits and vegetables. To adhere to the diet, your foods should be light and healthful, such as fresh fruit blended with ice for a sorbet, or vegetables topped with a nonfat yogurt and garlic dressing. Likewise, prepare seafood and poultry dishes without breading or frying. Try grilling or broiling with a light seasoning of olive oil, balsamic vinegar or tomato puree.
Benefits
MayoClinic.com finds many benefits when you adhere to a Mediterranean diet, including supporting weight loss goals and lowering the risk of heart disease, certain types of cancer and other diseases.
Potential
The Mediterranean emphasis on quality food and flavor means many people following a Mediterranean diet actually enjoy it. The Harvard School of Public Health found that adults experienced more success sticking to a Mediterranean diet rather than the Atkins and Ornish diets. While people following all diets lost weight, those consuming a Mediterranean food plan were able to incorporate the diet into their long-term lifestyle.
Expert Insight
The Harvard School of Public Health suggests that the versatility of the Mediterranean diet also promotes the ability for people to adhere to it. The ample choices among types and quantities of produce, lean protein sources and plant-based foods like legumes, nuts, seeds and herbs provide almost unlimited food combinations. The lightness of the preparations, paired with the high-fiber food sources, makes it easier to take in fewer calories while still feeling full.
Considerations
Food is not the sole focus of a Mediterranean diet. Most Mediterranean plans emphasize the role of exercise as well. Combine cardiovascular exercise with strengthening and flexibility work over the course of your week.
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