Food for thought
History and backgroundThe famous Mediterranean diet comes from the southern Italy and the Greek island of Crete where Cretans and other Greeks live longer than any other populations in the world and they are 20% less likely to die of coronary artery disease (heart disease) than Americans.
They also have 1/3 less cancer than in the U.S. The Mediterranean Sea is the largest inland sea located between Europe, Africa, and Asia with about 15 olive-growing countries borders this entire region. These include Spain, France, Italy, Greece, Portugal, and the countries of North Africa.
Although the Mediterranean diet is higher in fat (40%) than the 30% recommended by the American Heart Association, it is still gaining in popularity as a tasty, heart-healthy alternative to low-fat eating and has proven its worth for centuries.
What is Mediterranean diet?
The Mediterranean diet consists of mostly fresh vegetables, fruits, legumes, nuts, whole grains, fish, monounsaturated fats such as olive oil, moderate to low amounts of dairy and alcohol, and low amounts of meat.
You should note that more than one-half of the fat in a Mediterranean diet comes from monounsaturated fat, mainly from olive oil which is rich in vitamins A, B1, B2, C, D, E and K, and in iron. It is the richest dietary source of monounsaturated fats and, hence, does not raise blood cholesterol levels the way saturated fat does. There are several types of olive oil that are heart healthy, but only extra virgin olive oil is used in the diet of the Mediterranean region.
Frequency of weight loss with the Mediterranean dietAccording to weight loss experts, depending on your calorie level, following a Mediterranean diet plan with controlled portions could result in slow and lasting weight loss of 1-2 pounds a week. However, if you incorporate exercise and a natural and safe yet potent herbal weight loss supplement such as Proactol Plus in the Mediterranean diet, you will be able to lose much more weight in much less time.
What to eat in the Mediterranean diet?
First, you should remember that there is not a single “Mediterranean diet.” Instead, it’s a whole, combined dietary pattern of various vegetables, monounsaturated fats (mainly olive oil), fish, and restricted quantities of animal products.
The basic Mediterranean diet pattern includes: Legumes: Eat daily. Fruit: 2.5 cups daily. Vegetables: 2 cups daily. Fish: More than twice weekly. Nuts: A handful daily. Meat/poultry: Less than 4 ounces daily. Dairy products: 2 cups of a low-fat variety daily. Fats: Use primarily monounsaturated fats. Eggs: Less than 4 per week.
Generally speaking, a typical Mediterranean diet consists of whole grains (brown rice, oatmeal, bulgur), legumes and dried beans (garbanzo beans, lentils, black beans), a variety of fresh vegetables and seasonal fruits, seafood and fish, nuts, onions, fresh herbs, garlic, wine, unsweetened yogurt, and extra virgin olive oil.
Some tips for embracing the Mediterranean style of eatingSelect whole grains for your breads, cereals, and other starches. Choose nuts, seeds, legumes, fish, low-fat dairy to satisfy your protein needs. Consume less red meat. Twice per week add fish and poultry to your menu.
Choose water or a low fat, low sugar alternative to soft drinks.Include a handful of almonds and hazelnuts as a healthy snack instead of commercially baked, salty snacks.
Most importantly, reduce the amount of saturated and Trans-fats in your diet. Use olive or canola oil instead of butter or margarine. Look for snack chips without hydrogenated or partially hydrogenated oils (check the ingredients label).
Try natural peanut butter instead of the pasty, hydrogenated kind.
Alter recipes whenever possible to replace unhealthy fats with healthy fats like olive, canola or peanut oil. Use butter very sparingly or use butter flavoring. Don’t believe “Fat Free” or “Cholesterol Free” labeling means that the product is good for you.
Health benefits of Mediterranean dietEffect of Mediterranean diet on heart and blood cholesterol levelsAccording to a published French study, 600 heart attack survivors followed either a Mediterranean diet or a regimen similar to the one recommended by the U.S. Government and American Heart Association.
Interestingly enough, the short-term results at the end of the study were virtually the same as both diets reduced cholesterol levels by comparable amounts, but the long-term results were surprising. Only 8 new heart attacks occurred over the next two years in the Mediterranean group, compared to 33 in the other group.
General health benefits
Clinical trials also indicate that people who eat a “Mediterranean diet” tend to live longer.
In addition, foods eaten in the Mediterranean Region are rich in: Antioxidants: Reduce inflammation and have powerful healing and anti-aging effect on the body Carotenoids: They may protect the body against damage from light and oxygen Monounsaturated fat:
These fats may delay or reduce development of cancers of the breast, colon, and skin Phytochemicals: substances produced in plants to protect them against viruses, bacteria, and fungiAll of these ingredients are considered to promote the longer lives and lower incidence of chronic diseases found in this region.
Importance of other factors along with the Mediterranean diet
You must not forget that the Mediterranean diet is not a quick weight loss diet, but a whole new way of life.
Almost as important as the food is regular physical activity and incorporating a safe natural herbal weight loss supplement (e.g.Proactol Plus). These multiple factors can work well and together in the Mediterranean lifestyle and cannot be replaced.Exercise:
Exercising at least 30 minutes five times a week (or daily), including resistance training twice a week is the recommended part of a healthy lifestyle and it should ideally be continued during the diet plan. However, you must also remember that during weight loss, one should focus more on reducing the amount of food consumed and once you reach your goal weight, you can always fire up the exercise portion.
Proactol Plus:
Proactol Plus is an internationally acclaimed, potent yet safe herbal weight loss supplement that basically aims to reduce your appetite by binding with whatever fat you eat. With no reported side effects so far, it can be easily and effectively included in your overall Mediterranean diet plan.
Last but not least, there are many health benefits of following a Mediterranean diet and weight loss is just one of them.
The Mediterranean diet has clearly been shown to be a healthy, sustainable diet that can help you trim your waistline in addition to a preventing a host of chronic diseases.
Enjoying the bounty of delicious foods on a Mediterranean-style diet should take feelings of deprivation out, and make losing weight easier and more sustainable for you.
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