The Mediterranean Diet

Juice fast. Miracle cleanse. Fat burning pills.

There are hundreds of diets that promise to be the miracle weight-loss cure. Even most traditional diets that restrict carbohydrates or fat have proven to fail. There is nothing more frustrating than following a diet perfectly and not seeing results—or even worse—gaining the weight back.

 

The Mediterranean Diet however, isn’t a diet at all. It’s unique because it’s a LIFESTYLE.

According to Emma-Leigh Synnott, certified fitness and nutrition expert, using the food guidelines for the Mediterranean diet, along with calorie restriction and exercise, will promote weight loss. Her advice—“Approach the diet with common sense. Enjoy yourself and make it maintainable so you can stick to it!”

 

Mediterranean Diet 101

During the 1950-60’s, people living in Greece, Crete, and Southern Italy had longer life spans and fewer chronic diseases. The American professor, Ancel Keys, wanted to discover why people living in that area were healthier than those in other countries. His research lead to what we now refer to as the “Mediterranean Diet”. According Synnott the staples of this diet includes:

 

-Ample vegetables and fruits

-Olive oil

-A moderate intake of fish/seafood

-Legumes

-Whole grains

-Dairy (mostly low-fat yogurts and cheeses)

-Limited red meats

-Healthy fats (nuts and avocado)

-Red wine

-Avoid processed foods and saturated/trans fats

 

She emphasizes that an active lifestyle and daily exercise—along with enjoying the social aspect of eating—is equally important as what we eat.

 

Love What You Eat 

Eating healthier doesn’t mean you have to stop eating the things you love. However, switching to the right types of food will make you look and feel better than ever. The Mediterranean diet includes a large variety of delicious choices that are broken down into five basic components.

 

Eat more fruits and vegetables may sound like a broken record, but when you discover seasonal, vibrant produce you can enjoy, your body will thank you. For one, they contain micronutrients (essential vitamins and minerals) that our bodies cannot produce. They also contain fiber which regulates digestion and promotes weight-loss (because you feel fuller, longer). The recommended daily allowance (RDA) is 22-28 grams of fiber for women and 28-34 grams for men per day.

 

Lean proteins (fish, poultry, low-fat dairy) can help you maintain body weight because it makes you feel full and promotes lean muscle mass, according to Synnott. Our body also uses more energy to break down proteins as compared to carbohydrates. A study published in the American Journal of Clinical Nutrition showed that increasing your protein intake to 30 percent of your daily calories, increased weight-loss.

Whole grains (whole-wheat bread, brown rice), unrefined cereals (oats, seeds), legumes (beans, soy), are essential in the Mediterranean diet. They are good carbohydrates and the main energy source for our bodies. Be smart—healthy carbohydrates don’t mean your meals should be loaded with breads and pastas (45-65 percent of your RDA should come from carbohydrates).

 

Make fats your friend, not foe. People avoid fats because they think it makes you fat—this is false. Good fats (olive oil, nuts, avocado, salmon) help our immune system, maintain cell membranes function, and help us absorb nutrients, according to Mayo Clinic. They are also more filling than carbohydrates, but be cautious of calories.

 

Processed foods such as: chips, cookies, frozen entrees, fried foods, and packaged snacks, etc., are not part of the Mediterranean diet. These foods contain trans fats, excess sodium, and refined sugars and should be avoided. This will help regulate blood sugar and cut out empty calories.

 

 

Keeps the Doctor Away

The Mediterranean diet digs deeper than helping you look and feel great—it can also help prevent a number of chronic diseases.

 

Olive oil is a heart-healthy ingredient in the Mediterranean diet. This doesn’t mean douse everything you eat with EVOO—it is a high calorie food (120cal/tbsp). But, when used as a substitution for other fats (butter, margarine) olive oil has many health benefits. It’s a rich source of Mono-unsaturated fat with one particular monounsaturated fat, ‘Oleic acid’, thought to be responsible for the majority of the health benefits, according to Synnott. She also noted that olive oil can help in the following ways:

 

-          Improve total cholesterol levels (and lowers LDL)

-          Decreased the risk of some cancers (breast, colorectal, prostate)

-          Decrease cognitive decline and Alzheimer’s

-          Decrease blood pressure

-          Improves insulin sensitivity

-          Improve endothelial function (to help maintain the ‘integrity’ of blood vessels & decrease vascular disease)

        -          Decrease the risk of blood clotting

Fish is a great source of protein and Omega-3 fatty acids. With the addition of Omega-3’s, fish can also help in the prevention of certain health conditions in a similar way as olive oil.

 

 

Steps Toward a Healthier You

Like any lifestyle change, a drastic approach can be a recipe for disaster. You don’t need clear out your cabinets and fill your fridge with foods you are supposed to eat. Instead start off slow, and gradually start replacing unhealthier choices with Mediterranean foods.

 

Remember this is a lifestyle so restricting yourself completely from all the foods you love will never last. Either find healthier alternatives to those guilty pleasures, or limit them to a special treat once in awhile. 

 

Recipes

I have combined my love for cooking with the Mediterranean diet and created delicious, simple recipes that you will enjoy.

 

Mediterranean Whole Wheat Pasta Salad--I like to pair this with chicken breast or tilapia

Pepper-crusted Maple Salmon--This goes well with your favorite veggies (I like asparagus or spinach) and quinoa. Leftover salmon is yummy on top of a salad.

 

Tuna Cilantro Salad--I like to eat this with a toasty piece of whole wheat artisan bread.

  

Simple Ratatouille--I usually eat this with organic brown rice (I cheat and buy it frozen and cooked…it’s ready in 3 minutes in the microwave) and sprinkled with parmesan cheese.

 

-Megan Farquhar  

 

Resources:

 
    ·          Emma-Leigh Synnott certified nutrition and fitness expert
    ·          Web MD: High-Protein Diet for Weight Loss    
    ·          MayoClinic: Healthy diet - End the guesswork with these nutrition guidelines