The New
Mediterranean Diet
applies principles of the traditional Mediterranean Diet while teaching you
to maintain a healthy weight and way of life.
Lets get into the details of the Mediterranean diet and some basic
principles on dieting...
As a
family physician I treat obesity everyday. It is an
epidemic growing out of proportion leading to an increased risk of high blood
pressure, diabetes and other chronic conditions. My patients
constantly ask me what the best diet is for losing weight. Unfortunately, I
do not have a good answer since they almost always consider "dieting"
as a
temporary fix. There are definitely some diets that work great in
the short term but once you stray from the regimen you inevitably gain the weight back,
sometimes even more.
My advice is that you cannot look at a diet as
temporary. It has to be a way of life. The
Mediterranean Diet is a way of life. It refers not to a temporary
diet but to the dietary patterns of the countries of the Mediterranean,
most notably, Italy, Greece, Portugal and Spain. (From here on in I will
use this definition when I refer to the term Mediterranean Diet.)
What is the New Mediterranean Diet?
The New
Mediterranean Diet is an online weight loss diet program which teaches
you the basic principles of the Mediterranean Diet and applies them to a
lifestyle of healthy living and weight loss. What's good about this
program is that it teaches you PERMANENT ways of changing
your lifestyle to eat healthier and maintain a healthy weight. The
diet does not focus on restricting foods but instead on the healthy
and delicious foods you should be eating.
So what are the basics of the Mediterranean Diet?
Olive
oil is one of the main sources of monounsaturated fat - along with nuts.
Fresh fruits and vegetables are consumed in generous
amounts.
Fresh fish is a major source of protein.
Whole grains are essential sources of carbohydrates.
Dairy products, eggs and red meat are consumed
moderately.
Wine is consumed regularly but also in moderation.
People who follow a Mediterranean diet consume less
saturated fat. This is contrary to the high
saturated fat sources we typically consume in the US - vegetable
oils, margarine and animal fats such as butter and lard.
Vegetables take more of a center stage in the
Mediterranean diet. Unlike in the US where vegetables are usually
considered side dishes, in the Mediterranean diet there is a much larger
emphasis on fruits and vegetables and their health benefits. They
contain much of the vitamins and minerals that are essential to a
healthy diet. Plus they are excellent sources of fiber with few
calories.
Give the proximity to the Mediterranean sea fish is a
central part of the Mediterranean diet. Fish not only is a healthy
source of protein but also has the added benefits of the heart healthy
Omega 3 oils. (This is assuming it is not prepared by frying it)
Whole grains are wonderful sources of fiber and
antioxidants. They reduce
risks of heart disease, stroke, cancer and obesity. Because they are
absorbed more slowly there is less of a spike in blood sugar after meals
reducing risk for insulin resistance and diabetes.
Animal fat sources such as red meat and
eggs are high in cholesterol and if consumed in large amounts can
increase your risk of heart disease. In the Mediterranean diet
these foods are eaten a few times per week.
