Mediterranean Diet Meal Plan for Weight Loss

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Lose weight with Mediterranean Diet Mean Plan and Recipes

The Mediterranean diet was created in 1945 by an American doctor named Ancel Keys. He was in Salerno Italy at the time. However, the Mediterranean diet did not become popular until the 1990’s when it was acknowledged by Dr. Walter Willet who was a professor at Harvard.

The Mediterranean diet is a nutritional diet plan that is inspired by the countries near the Mediterranean Basin. The people of these countries have traditional and specific dietary patterns. The Mediterranean diet is indigenous of the food patterns in Crete, other part of Greece, and southern Italy during the early 1960’s.

The Mediterranean diet plan include recipes based the following broad categories

  1. The Mediterranean diet calls for the eating of lots of plant foods.
  2. One must also enjoy fresh fruit daily as the desert of choice.
  3. In addition, olive oil is used as the primary means of fat.
  4. The Mediterranean diet also calls for the eating of cheese and yogurt in moderate amounts as well as fish and poultry in low to moderate amounts.
  5. Up to four eggs should be consumed weekly on the Mediterranean diet.
  6. Red meat should be used in low amounts
  7. Wine may be consumed in low to moderate amounts when observing the Mediterranean diet.

The total amount of fat in the Mediterranean diet accounts for 25% to 35% of the calories in the daily diet. Up to 8% of the daily calories are given to saturated fat.

Benefits of Mediterranean Diet Plan

There are three benefits to this diet that have been praised greatly as part of the Mediterranean diet.

  1. The diet is low in saturated fat.
  2. The Mediterranean diet is high in monounsaturated fat
  3. The Diet is also high in dietary fiber.

These are all things that are good for the body and promote weight loss.

Olive Oil and Mediterranean Diet

It is thought that the key to the Mediterranean diet is olive oil. People living in the Mediterranean countries tend to eat very large amounts of fat, like in the United States, but yet they do not suffer from the obesity or cardiovascular disease like people do in the United States. Olive oil has been proven to lower cholesterol, blood sugar, and blood pressure. These are all benefits to the Mediterranean diet.

Essentially, the Mediterranean diet emphasizes healthy fats, fruits, vegetables, fish, and whole grains.

Six keys to healthy Mediterranean Diet Recipes forthe perfect meal

  1. The first key is eating generous amounts of fruits and vegetables
  2. The second key to the Mediterranean diet is consumption of healthy fats, which is where the olive oil comes in.
  3. The third key is eating small portions of nuts
  4. The fourth key to the Mediterranean diet is consuming very little raw meat.
  5. The fifth key to the Mediterranean diet is eating fish on a regular basis.
  6. Rounding out the six keys to the Mediterranean diet is drinking red wine, in moderation of course.
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September 29, 2008 | Filed Under Weight Loss and Diet 

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