Mediterranean Diet

There is no one Mediterranean diet, but rather a series of nutritional recommendations based upon the traditional foods consumed by people in countries which border the Mediterranean Sea. The diet is rich in fruits, vegetables, grains, and fish and it puts an emphasis on avoiding unhealthy oils such as butter and enjoying olive oil instead. Moderate red wine intake is part of the heart-healthy Mediterranean diet, and moderate dairy consumption is encouraged. Processed foods and “junk” foods are not part of this diet so people who rely heavily upon convenience foods might not be happy with this diet plan.
Portion control and regular exercise are regular components of a Mediterranean diet plan, and participants are encouraged to eat fish at least twice a week. Nuts are another important aspect of this diet, with dieters encouraged to snack on nuts throughout the day and incorporate them into their meal plans when possible. Beans are also a staple of this diet, and most of the fat in the diet comes from olive oil.
Several research studies have been conducted on this diet plan, and they do seem to provide evidence that this diet can decrease participant’s risk of heart disease and some cancers. A 2009 study in the New England Journal of Medicine also found that participants lost more weight with this type of diet plan than they did with a low-carb plan like the Atkins or a typical low-fat diet. Scientists think that olive oil and perhaps the anti-oxidants in red wine are responsible for many of this diet’s beneficial health effects.