In 1993, the Harvard Medical School released the results of research that studied the diets of those countries bordering on the Mediterranean. Their findings suggested that fat and carbohydrates were NOT the main culprit in obesity and heart disease, but rather that the RIGHT fats and carbohydrates should be the base for a healthy diet. The study pointed to low rates of obesity, diabetes and heart disease throughout the region as proof of their contention.
Exactly what is the Mediterranean diet and can it help you lose weight? There actually is no 'Mediterranean' diet - it's a compilation of the way that people in the countries surrounding the Mediterranean Sea eat. Despite the differences in actual speci cs, all of those studied based their diets on the same proportions of food groups and calories, and all included olive oil as their main source of fat. In fact, their diets contained far more than the recommendations made by the USDA - 40% rather than the 30% recommended for most healthy Americans. Still, the evidence was irrefutable. Therefore, it must have been the KIND of carbohydrates and fats that made the difference.
The Mediterranean diet consists of the following guidelines:
60% Of Total Carbohydrates From Grains, Fruits And Vegetables. Those include whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, pasta (made with whole grain, not re fined white flour)
Sparing Use of Red Meat, Fish And Poultry
The typical adult Mediterranean consumes about 15 ounces of red meat and poultry per week. Another 5-15 ounces of fish per week account for the bulk of their meat protein intake. Compare that to the typical American diet which might include a 1 pound steak for dinner one night, a 1/2 pound chicken breast the next, and on and on.
Olive Oil
Olive oil is not a miracle oil. It is, however, mono-unsaturated - a good fat. Mono- unsaturated fats help lower cholesterol rather than raising it, and are healthy ways to add fats to your diet (and yes, even though we think of fat as a dirty word, your body does need some, or it can't use many of the vitamins you feed it. cholesterol is also the major building block of hormones...we need fat!)
The other important component of the Mediterranean lifestyle was activity 🏃🏾♀️. The typical Mediterranean day includes walking rather than driving, physical activity in the fi elds or the home and recreation. Physical activity is vital in helping the body to lose weight, and to maintain your new weight once you reach it.
The secret to losing weight with the Mediterranean diet is to base your meals on healthy carbohydrates - leafy green vegetables, brightly colored vegetables, whole grains and meals. Use meat sparingly - no more than 3-6 ounces per day. Derive dietary fat from vegetable sources - or from fish-based oil. Exercise regularly to rev up your metabolism. The Mediterranean diet isn't a weight loss regimen. It's a new way of eating that will help you reach your goal weight and stay there when you get there.
Please keep in mind, however, that even though the Mediterranean lifestyle is effective for many when it comes to weight loss and improving heart health, it still isn’t for everyone. Whole grains could be a source of inflammation for some individuals - especially wheat, which could ultimately sabotage one’s weight loss journey.
This is why I take a wholistic and personalized approach with each of my patients and clients. There is no “one-size-fits-all” diet. So, if you’ve tried the Mediterranean diet/lifestyle and still did not see sustainable weight loss results, talk with your doctor and/or health coach about the next best steps for YOU.
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