Long-term Maintenance Of The Mediterranean Diet

With its emphasis on lifestyle changes as well as modifications in your food choices, the Mediterranean diet may lend itself to long-term maintenance. Weight loss studies conducted by the Harvard School of Public Health indicate that you can achieve sustained weight loss with almost any eating plan as long as you're willing and able to follow it. If you enjoy meals based on fresh produce, legumes, pasta or rice and seafood or poultry, you may find that you can lose weight and maintain the health benefits of this diet over a lifetime.

Tradition

The Mediterranean diet is based on the eating patterns and dietary traditions of the countries bordering the Mediterranean Sea. The cuisines of Italy, Greece, Spain, Morocco, Tunisia and other areas have contributed to the guidelines of this eating plan, but you can adapt those guidelines to suit your personal tastes. Whole grains, seasonal vegetables and fruits and dried beans form the foundation of the diet. Small to moderate amounts of dairy products, fish and poultry are also included. Eggs are consumed up to four times a week, and red meat and sweets are eaten infrequently. Olive oil, nuts, seeds, olives, avocados and other plant-based foods are the primary sources of fat. Fresh herbs, dried spices, onions and garlic replace salt as seasonings. The range of food choices offered by the Mediterranean diet and its adaptability to your individual preferences encourage long-term maintenance.

Diet and Lifestyle

While fad diets often restrict certain food groups or nutrients, sometimes to the point of causing nutritional deficiencies, the Mediterranean diet fosters a balanced, varied selection of foods that promote long-term health. You don't have to prepare Greek, Italian or Moroccan recipes every day to reap the benefits of this eating plan, which is also a lifestyle program, according to Marissa Cloutier, M.S., R.D., and Eve Adamson, authors of the 2004 book "The Mediterranean Diet." Eating your meals at a slow, relaxed pace with family and friends encourages you to enjoy the flavors of your food, digest your meal more thoroughly and consume fewer calories. Daily physical activity is also emphasized as a health-promoting component of the Mediterranean diet. According to the CDC, people who maintain weight loss over time usually engage in 60 to 90 minutes of moderate physical activity most days of the week, have a strong social support network and consume fewer calories than they did before they began their diet.

Health Benefits

Following the Mediterranean diet for an extended period of time may lower your cholesterol, reduce your risks of heart disease and sustain your neurological health as you age, according to the Mayo Clinic. The Mediterranean diet may also increase your longevity by protecting you against chronic disease. Because the diet minimizes eggs, cheese, full-fat milk products and red meat, overall consumption of saturated fat -- a primary factor in high cholesterol -- is lower than that of the average American diet. Regular physical activity and an emphasis on social relationships may protect your heart by boosting cardiovascular fitness and offering a source of support for your health goals.

Concerns

Although a Mediterranean diet may provide cardiovascular benefits and extend longevity by emphasizing monounsaturated fats, more clinical evidence is needed to confirm whether lower rates of heart disease in Mediterranean countries are due to diet or lifestyle factors, the American Heart Association, or AHA, states. The overall fat content of meals on the Mediterranean diet may be higher than the AHA's recommended daily fat intake, which is 25 to 35 percent of your daily calories. The rising rate of obesity in Mediterranean countries has raised some concerns about the fat content of the typical Mediterranean diet, according to the AHA. Ask your health care provider about using the guidelines of the Mediterranean diet to improve your long-term health.