The Mediterranean diet is not a specific weight-loss program. Mediterranean-style diets are often close to the USDA's dietary recommendations, but they don't follow them exactly. They are based on healthy foods and fats as well as portion control. Mediterranean diets promote unsaturated fats and by limiting processed foods, they are extremely low in unhealthy, trans fats.
History
The Mediterranean diet is not a new idea. In 1614, Giacomo Castelvetro, an Italian exile to Britain, wrote a book titled "A Brief Account of the Fruit, Herbs and Vegetables of Italy" to persuade the English to eat more like his native culture. According to a 1997 article in the "American Journal of Clinical Nutrition," Castelvetro was appalled by the quantities of meat and sweets the English consumed. His book was reworded in 1989 to bring awareness to a culture that thrived in moderation and by eating foods filled with nutrients.
The Basics
The focus of the Mediterranean diet is on fresh fruits, vegetables, whole grains, beans, nuts and olive oil, but dairy products, fish and meats are still allowed. Eating in moderation, including small amounts of food at any one time, and even small amounts of wine, is encouraged. You are also advised to cook with olive oil to include more healthy fats in your diet.
Weight Loss
Eating a Mediterranean diet will promote weight loss. According to a study published in July 2008 in the "New England Journal of Medicine," a Mediterranean diet may be an effective alternative to a low-fat diet as it has a more favorable effect on glycemic control. Participants in the two-year study who followed a Mediterranean diet experienced more weight loss than participants following a low-fat diet, but less than those following a low-carb diet.
Benefits
The American Heart Association explains that people who follow the Mediterranean diet eat less saturated fat than those who consume the average American diet. There are lower rates of death and heart disease among those who follow a Mediterranean diet. Additionally, the Mediterranean diet focuses on being physically active, which also decreases the risk for many health problems.
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