The Mediterranean diet has emerged as a front-runner among diet plans for one simple reason -- it works. Based on the traditional way people eat in Mediterranean countries, the Mediterranean diet relies on olive oil as the main source of dietary fat. Other features of this heart-healthy diet include limiting red meat consumption to a few times a month, regular fish consumption, eating low-fat dairy in moderation and ingesting most carbohydrates from unrefined plant sources.
Percentage of Carbohydrates
The typical Mediterranean diet doesn't have a preset recommended percentage of calories from carbohydrates. Instead, Mediterranean diet adherents should aim for 35 percent or fewer daily calories from healthy fats, mainly from monounsaturated fats like those found in olive oil, fatty fish and nuts. The remainder of daily calories should come mainly from whole plant sources, including plenty of vegetables, fruit and whole grains, along with smaller amounts of low-fat dairy and lean protein sources.
Carbohydrates to Include
Fill your plate with fresh and seasonal vegetables and fruit -- seven to 10 servings daily, suggests MayoClinic.com. Replace refined grains with whole grains, and use spices instead of extra fat to boost flavor. Eat beans and other legumes regularly, as they provide both low-fat lean protein and carbohydrates. Drink wine in moderation with a meal -- one glass daily for women and two for men -- so long as your doctor approves.
Weight-Loss Potential
Though the classic Mediterranean diet plan does not include a caloric recommendation, following a calorie-restricted form of this diet promotes weight loss. Obese individuals who followed a calorie-restricted Mediterranean diet for two years lost an average of 4.4 kg, says a study presented in the July 17, 2008 issue of "The New England Journal of Medicine." Participants following a low-carbohydrate diet lost an average of 4.7 kg. Those on a low-fat diet lost 2.9 kg.
Long-Term Health Benefits
A study reported June 25, 2003 by the Harvard School of Public Health says that people following a Mediterranean diet live longer. The closer a person adheres to this eating style and the longer he or she sticks with it, the more that person benefits, the study concludes. Regular physical exercise and eating meals with others form the base of a modern Mediterranean diet pyramid, since the traditional Mediterranean lifestyle includes both of these health-promoting habits.
References
- Scientific American Frontiers: Mediterranean Diet
- "The New England Journal of Medicine"; Weight Loss with a Low-Carbohydrate, Mediterranean or Low-Fat Diet; Iris Shai, R.D., Ph.D., et al.; July 17, 2008
- MayoClinic.com; Mediterranean Diet: Choose This Heart-Healthy Diet Option; June 19, 2010
- MayoClinic.com; Mediterranean Diet: Choose This Heart-Healthy Diet Option, Continued; June 19, 2010
- Harvard School of Public Health Press Releases; Close Adherence to a Traditional Mediterranean Diet Promotes Longevity; June 25, 2003
- Oldways: The Oldways Mediterranean Diet Pyramid
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