The Mediterranean Diet Plan

The Mediterranean Diet Plan focuses on teaching a way of eating that’s healthier and claims to be one of the best heart healthy diets.

It’s a life long healthy eating plan as opposed to a short term, fast weight loss diet plan.

The diets of Mediterranean countries have been studied in great detail and the general consensus is that these peoples’ diets help them to live longer, healthier lives.

Studies have shown that they are less likely to suffer from the chronic diseases that are so common in the western culture because of diet and lifestyle.

Studies have also shown that women who consume diets high in monounsaturated fat, whole grains, plant proteins and fish are less likely to develop heart disease and stroke.

Yet another study published in Archives of General Psychiatry shows that people who followed the Mediterranean Diet Plan were also less likely to develop depression. (Source: Wikipedia)

The Mediterranean Diet Plan Overview:

The Mediterranean weight loss diet menu focuses on eating heart healthy food - low fat foods in the form of monounsaturated fats, whole grains, plant proteins and fish.

It even has its own food guide pyramid based on the principles of the diet!

And it’s vegetarian friendly too!

It encourages the consumption of high fiber foods and allows you to eat whole grains, pastas, cereals and beans.

Saturated fats like milk and butter are replaced with healthier, low saturated fat versions like fish, olive oil and non-fat dairy or soy products.

Red meats that are high protein foods, but are also high in saturated fats are replaced with healthier fats like virgin olive oil and vegetable proteins found in nuts, seeds and beans.

Animal meat is limited to twice a month and fish is limited to once a week, so if you’re a meat lover, you may find it challenging to replace meat with other high protein foods like beans.

Fruit, which is naturally sweetened, is suggested as a replacement for desserts and natural honey is suggested as a sweetener.

If you enjoy cooking, there’s lots of great Mediteranean Diet cookbooks and recipes available.

There’s no calorie counting on this plan and the emphasis is put on portion control - how many portions you eat and size of food portions.

Exercise is also emphasized. There’s a 3 day exercise plan included that incorporates strength training, cardio and stretching exercises.

The Mediterranean Diet Plan – Pros and Cons

The Mediterranean diet is high in salt content. Foods such as olives, salt-cured cheeses, anchovies, capers, salted fish roe, and salads dressed with olive oil all contain high levels of salt. Salt is particularly important for salads dressed with virgin olive oil, because the antioxidants it contains are slightly bitter. (Source: Wikipedia)

There’s no advice on how to individualize the plan, so you may need the help of a qualified nutritional professional.

There’s also a one week weight maintenance program, and some may feel that it’s vague, however as I stated earlier, the Mediteranean Diet is meant to be a life long healthy eating plan rather than a short term fast weight loss diet plan. I believe this is why maintenance isn’t really emphasized.

There are no specific vitamins or supplements recommended.

No exotic foods are needed either - all the foods you'll need are readily available and can be purchased at your local grocer.

Always check with a qualified health care practitioner or your doctor before you begin any new diet plan.

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