The Mediterranean Diet, based on culturally dietary habits, is advertised as an effective weight loss program. Greeks live longer than any other culture in the world and, according to the Women's Heart Foundation, coronary artery disease causes 20 percent fewer deaths in Greece than the United States. While studies are inconclusive, many attribute the longevity and health of the Mediterranean population to diet.
Components of the Diet
The Mediterranean diet is an eating plan that summarizes general eating habits of the 16 countries that border the Mediterranean Sea. The diet encourages people to exercise and eat meals with friends and family. The diet recommends seven to nine servings of fruits and vegetables, a handful of nuts and whole grains each day. Polyunsaturated and monounsaturated fats are essential components of the diet and include olive oil, canola oil and walnuts. Incorporate at least two servings of fresh water fish (salmon, tuna, mackerel) into a weekly food plan. Women may consume up to 5 oz. of red wine each day while men should consume no more than 10 oz. of red wine.
Foods to Avoid on the Mediterranean Diet
While the Mediterranean diet encourages variety, several foods are not recommended on the diet. High fat meat (sausage, bacon), heavy sauces, margarine, butter, fat from animal products and fried foods are not recommended on the Mediterranean diet. Avoid high fat dairy and red meat and limit egg intake to four a week.
Health Benefits
According to Mayo Clinic, a 2007 study conducted in the United States found that a Mediterranean diet reduces the risk of death from cancer and heart disease. The Mediterranean diet is high in heart friendly fats that lower triglyceride levels (and therefore cholesterol), improve blood vessel health and provide antioxidants. Studies indicate that moderate wine consumption may lower the risk of heart disease. Additionally, the Mediterranean diet allows little to no amount of trans fat or saturated fat--two fats that compromise the heart's health.The high number of servings of fruits and vegetables may help lower the level of low-density lipoproteins, or bad cholesterol. According to the American Heart Association, more studies are necessary to establish the definitive health benefits of the Mediterranean diet.
Health Concerns
Daily fat intake on the Mediterranean diet is 40 percent, while the American Heart Association recommends limiting daily fat intake to 30 percent. Studies have yet to determine whether weight and health in Mediterranean countries is influenced more by diet or by lifestyle. Obesity is on the rise in Mediterranean countries, calling into question the diet's effectiveness for weight loss and weight management.
Tips
Buy foods that contain no trans fat or saturated fat. Purchase natural peanut butter and transportable fruits and vegetables (baby carrots, grapes, apple slices). Do not drink wine if you have a hard time sticking to the daily recommended amount or if you have a history of alcoholism.
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