Mediterranean
Diet
|
Why is the Mediterranean diet one of the healthiest diet plan?
Have you been thinking of going on a diet to lose weight, but at a loss to
choose which diet program to follow because of the many health controversies
concerning most of the popular diet plans? If you are, then The Mediterranean
Diet could be your answer to your healthy weight loss goals.
|
The Mediterranean diet is not like any other diet
program, but is a nutritional eating program inspired by the traditional
dietary habits of the Mediterranean countries. This healthy weight loss diet
caught the attention of the world when it was recommended by Dr.Walter Willett
of Harvard University's School of Public Health in the 1990s.
The diet emphasizes the consumption of plant
foods, fresh fruit and olive oil as the principal source of fat. Dairy
products, fish, poultry red meat, wine and eggs are to be consumed in low to
moderate amounts. The total dietary fat consumption should be controlled at
25% to 35% with saturated fat at 8% or less. Thus this diet is acclaimed to be
healthy because of being low in saturated fat and high in monounsaturated fat
and dietary fiber.
This is why although the people in the Mediterranean countries consume
relatively high amounts of fat, they have far lower rates of cardiovascular
diseases compared to other countries like the United
States where similar levels of fat are consumed.
One of the explanations is thought to be the large amount of olive oil used in
the Mediterranean diet
unlike the high amount of animal fats typical to the American diet or Asian
cooking. It is known that olive oil lowers cholesterol levels in the blood,
lower blood sugar levels and blood pressure. Research even indicates that
olive oil prevents stomach ulcers and is effective in treatment of peptic
ulcers and may be a factor in preventing cancer. This is made even more
powerful by the consumption of red wine because flavonoids found in the wine
are powerful antioxidants.
A Mediterranean town
|
According to a study published in the British Medical Journal in 2008, the traditional
Mediterranean diet provides substantial protection against type 2
diabetes. The study involved more than 13,000 graduates from the University
of Navarra with no apparent history of
diabetes, who were recruited between December 1999 and November 2007, and
whose dietary habits and health were closely tracked.
The test subjects completed a food frequency questionnaire designed to
measure the entire diet. The questionnaire also included questions on the use
of fats and oils, cooking methods and dietary supplements. Every two years
participants were sent follow-up questionnaires on diet, lifestyle, risk
factors, and medical conditions. New cases of diabetes were confirmed through
medical reports.
|
During the follow-up period, the researchers found
that participants who stuck closely to the diet had a lower risk of diabetes.
A high adherence to the diet was associated with an 83% relative reduction in
the risk of developing diabetes. Can you beat that!
Weight loss effect of Mediterranean diet
In another study published in The New England Journal of Medicine in 2008, it
examined the effects of low
carb diet, low fat diet and the Mediterranean diet. The study involved 322
test subjects and those on low carb and Mediterranean diet resulted in the greatest
weight loss as compared to those on low fat diet.
A meta-analysis published in the British Medical Journal September of the same
year showed that following strictly the Mediterranean diet reduced the risk of
dying from cancer and cardiovascular disease as well as the risk of developing
Parkinson's and Alzheimer's disease.
So if you are thinking of going on a weight loss diet program, why not try
losing weight with the Mediterranean diet and gain all the health benefits
along with it? Don't know how to start? Then click "Your
Guide To Mediterranean Diet"
Wishing you all the best in losing your unwanted weight healthily.
How
To Become Slim Without Gym