Looking for a Diet you can Easily Stick With?  Choose the Mediterranean Diet Plan

If you are looking to lose weight in a healthy and sustainable way, it can be quite overwhelming when trying to decide just which diet plan is right for you.  Why I liked the Mediterranean diet plan was because it is good for my heart and incorporates all that we already know about healthy eating.

What is the Mediterranean Diet Plan?
 
The Mediterranean diet plan is derived directly from the foods that the people living near the Mediterranean Sea ate (before foods were being imported and exported to every part of the planet).  It focuses primarily on natural oils and healthy fats, along with a large helping of fruits and vegetables which flourished in the area.

There are some basics that you need to learn about the Mediterranean diet plan before you start:

• All meals should be enjoyed with company
• Get a good dose of exercise every day
• Load up on the fruits and vegetables
• Enjoy healthy fats, such as canola and olive oils
• Take advantage of the flavors that herbs and spices have to offer your foods rather than salt
• Eat small portions of nuts each day
• Sip a glass of red wine every day
• Eat fish or shellfish a minimum of two days per week, and limit the intake of red meat

A Mediterranean diet focuses mostly on the consumption of vegetables, fruits, pastas and rice.  Most of the fats that one consumes on a Mediterranean diet are “healthy” fats, like pecans, almonds, hazel nuts, walnuts and tree nuts (and these nuts are never salted or honey-roasted).  These are also eaten in very small quantities.

NOTE:  The Mediterranean diet isn’t about restricting the amount of fats you consume, but rather promoting the healthy fats such as monounsaturated fats and polyunsaturated fats.

Whole grains are also an integral part to the Mediterranean diet.  Do bear in mind, however, that butter and margarines are not part of this diet, so all toasted breads are enjoyed usually dry and “as-is” with no spreads.

Can I really drink Wine on this Diet?

Yes – in moderation, of course.  A glass of red wine each evening has been associated with the reduced risk of heart disease.  Red wine has what can be described as an aspirin-like quality in which it limits the blood’s ability to clot up.  Red wine also has antioxidants, which helps eliminate toxins and keeps us vibrant and youthful!

One should only consume approximately 5 ounces of red wine a day for women (or for men over 65 years in age), and 10 ounces a day for men under the age of 65.  If any more than 5 ounces are consumed in an evening, then the health risks increase.

NOTE:  Those who suffer from migraines, have a history of alcohol abuse, suffer from liver or heart disease should perhaps skip the red wine treatment as it can be detrimental in any of these situations.

How can I Start my Mediterranean Diet?

Given the food allowances in the Mediterranean diet, losing weight will happen easily and quickly.  As with any diet change, however, making the change in food choices can be hard at first.  Here’s how you can help get yourself on the Mediterranean diet plan:

• Start reducing your butter intake (many butters contain transfats which are unhealthy)
• Switch to a natural peanut butter
• Always use olive or canola oil when cooking in the kitchen.  You can easily use olive oil in conjunction with many healthy salad dressings, as a cooking replacement for margarine and butter, and it can be used as the base for a basic pasta sauce.
• If you aren’t already eating a lot of chicken and fish, do so.  Switch from red meats to poultry and tuna.
• Stick with less dairy.  Aim to consume skin milk, low-fat cheeses and fat-free yogurts.
• Always have nuts available for snacking.  Carry 5 to 10 nuts on you at all times to quell any hunger pangs.
• Flavor your foods with herbs and spices rather than creamy sauces and salt (I find that oregano, rosemary and thyme are always handy when it come to flavoring any dish)

Is there anything I should know before Starting the Mediterranean Diet?

Before you start any sort of diet, you must research, research, RESEARCH!  This will help you decide whether or not this type of diet will work for you and whether it will be a success.  Listing the pros and cons will certainly help you come to your decision.

Though the Mediterranean diet is very good for your heart, it can also cause a costly food bill at the grocery store.  Lean beefs tend to be less expensive than fish, and constantly having to stock up on fresh produce can be a pain.  If you are willing to go grocery shopping a minimum of once a week and buy more fish and poultry than red meats, you will be fine in this regard.

You must also look at what you hope to achieve with this diet.  Are you looking for an instant drop of 10 pounds within a week or two?  Or are you looking for a slower weight loss with a more sustainable diet?  If you are seeking a diet that will have you dropping all of your desired weight within weeks, then the Mediterranean diet plan is NOT the way to go.  If you want long term and long lasting results, however, this diet plan will work well for you.

Lastly, this diet plan works best when accompanied with a form of exercise.  Try to mix up strength and cardio exercises to really sculpt your body and control your weight.  For instance, try yoga and weight lifting to really help you get your health and appearance to where you want it to be.

Though any side effects suffered by switching to the Mediterranean diet are extremely few and far between, if you are worried about any issues that may arise be sure to discuss any concerns with your doctor before embarking on your weight loss journey.