Mediterranean diet – Olive oil is used extensively in this diet. It is classified as healthy fat. The Mediterranean diet is a mix of food consisting of high fiber content, low saturated fat, high protein, low carbs and high monounsaturated fat. This combination works to ensure weight loss and prevent weight gain. Its benefits include a significant reduction in the risk of heart disease due to its high usage of olive oil.
Who are the makers?
In 1975 biologist Ancel Keys and his wife Margaret Keys, a chemist, began the campaign for the Mediterranean diet. The campaign was initiated by Ancel Keys after he conducted an extensive study on the link between a low animal fat consumption diet and resistance to heart disease. Speculations claim that the Mediterranean diet originated from Naples and Madrid. This diet plan was also traced to England; it was introduced by Giacomo Castelvetro during the early Renaissance period. The diet is also referred to as the Atlantic diet. It is a widely held belief that the nature of food in Crete, Greece and Southern Italy in the 1960s was a significant influence on the development of the diet.
- The Mediterranean diet is considered a very effective therapy for people with cardiovascular ailments.
- The diet allows the consumption of red wine in modest quantities usually about one glass per day.
- The diet is unique for its highly medicinal and yet truly delicious cuisine
The Mediterranean Diet: Who are the Makers?
The Mediterranean diet is mainly based on not diet pills, but fruits, vegetable, legumes, olive oil and whole grains. It also permits lean sources of protein which include poultry and fish. It is advised that a user eats fish and seafood a minimum of two times in a week. This diet is defined by a liberal addition of olive oil to almost all meals. Olive oil should be used in all baking and cooking practices. On this diet, you are prohibited from consuming processed foods including ice cream, pastries, candy, sodas and white bread to mention a few.
- Fruits and vegetables: 5 to 10 daily servings of fruits and vegetables, preferably the low carbs variants. A serving is half a cup of cooked food or one cup if it is raw.
- Healthy fats: 4 to 6 daily servings of healthy fats and oils. A teaspoon of olive oil or one-eighth of an avocado’s.
- Spices and herbs: Use herbs and spices liberally in your cooking and salad dressing. They contain antioxidants and anti-inflammation compounds.
- Seasonal eating: The diet promotes eating seasonal foods. Users are encouraged to visit open markets and farmers market to get the best organic seasonal options.
- Legumes and nuts: Have a serving of cooked legumes at least twice a week. Eat nuts twice a week.
- Fish and seafood: Eat a serving of fish weighing about 5-oz, at least twice or three times a week. Alternate with lean meat, eggs, and poultry in modest portions.
- Whole grains: You need four daily servings of whole grains. Available options include whole wheat bread, quinoa pasta, etc. Spiral vegetables are always great substitutes for refined pasta.
- Diary: Take two to three daily servings of cultured dairy including cheese and yogurt. A serving is the same as a cup of milk or yogurt or one ounce of cheese.
- Liquids: Water, coffee, green tea, and wine are consistent with the diet. This diet advises users to stay well hydrated.
There are few concerns about this diet because it is mostly beneficial, especially for the heart. Take care if you follow this diet; you should endeavor to increase your intake of calcium. The Mediterranean diet does not include a lot of calcium sources besides milk and yogurt which might not satisfy the prescribed daily dietary requirement.
- The Mediterranean diet is very easy to follow.
- It is quite effective in combating the levels of LDL cholesterol in the body.
- Research has shown that people who use the Mediterranean diet had a significant reduction in the risk of stroke, cardiovascular ailments and heart attacks.
- There are additional benefits like increased weight loss, decreased risk for mental illness like dementia and depression, and efficient management of blood sugar.
- The Mediterranean diet includes a lot of recipes which prevents the diet from being monotonous and boring.
- It advocates a very smooth transition to a healthy lifestyle.
- The diet encourages a thoughtful consideration of the food, not Adipex, Qsymia or any other diet pills, users eat and reminds users to be cautious of the consequences of bad eating habits.
- The high levels of gluten consumed in the bread and pasta which are fundamental parts of the diet have raised health concerns for users who are allergic to gluten.
- There have also been reports linking the Mediterranean diet to the increasing rate of gluten induced ailments since the diet encourages the consumption of wheat bread and some other gluten-filled baked goods.
- The diet would not be good for those who are allergic to seafood or those who dislike olive oil.
- This diet does not consider Qsymia diet pills, because of the side effects or any other supplements for weight loss
- Qsymia with Topiramate cannot be taken along with this diet period.
- “I have never been good at exercising or sticking to a diet plan. I didn’t have any problems adapting the Mediterranean diet. The food was good and offered me a lot of different foods to choose from. I have lost over 40 pounds on this diet.”
- “I lost 30 pounds on this diet and I discovered that I love seafood!”
“This diet has helped me lose 35 pounds and it has helped me lower my high blood pressure.”
- “The Mediterranean diet is easy to follow and it helped me reach my weight loss goals.”
- “After I retired I gained a lot of weight. A friend of mine recommended the Mediterranean diet to me and I have lost over 40 pounds on it. I feel great!”
Verdict – Approved
The Mediterranean diet is based upon the use of olive oil. Much research has been conducted on olive oil, and the findings have linked its consumption with a reduced risk of cardiovascular ailments and stroke. Health practitioners are swift to prescribe this diet to patients who have been diagnosed with heart ailments. It has been suggested that following the Mediterranean diet will ensure protection and lessen the risk of having a myriad of diseases including stage 2 diabetics, Alzheimer’s disease and cancer. Customer reviews were fantastic. For these reasons, we approve the Mediterranean diet as a healthy long-term diet plan. If followed correctly it will help you lose weight and maintain a healthy body composition.