Mediterranean Diet

Background

The Mediterranean Diet was first publicized in 1945 by Dr. Ancel Keys, a medical doctor stationed in Salerno, Italy, and has only gained popularity in the 1990’s. The diet’s nutritional model was based on traditional dietary patterns from some countries in the Mediterranean, particularly Southern Italy, Greece, Portugal, Cyprus, Turkey and Spain.

Studies show that people from the Mediterranean have lower rates of cardiovascular diseases even if they consume the same high amount of fat in their diet as their US counterparts. The main reason is thought to be the use of olive oil in the Mediterranean Diet compared to the use of animal fats by US consumers. Studies have shown that olive oil lowers blood cholesterol, sugar levels and blood pressure. Moreover, red wine which is commonly included in the Mediterranean Diet is said to contain flavanoids that has power antioxidant properties.

The Mediterranean Diet generally includes food groups high in monounsaturated fat and dietary fiber. A main factor why this diet is appealing is that Mediterranean food is rich and flavorful, in addition to the moderate consumption of red wine. This eating habit should be viewed not just a mere diet plan but a way of healthy living. eDiet’s Mediterranean diet plan follows this approach.

Pros

•    Ideal for people who prefer fresh and unprocessed food, enjoy whole foods and fish-lovers

•    Lowers risks of heart disease and cancer

•    Allows for a moderate consumption of alcohol in red wine

•    Reinforces body resistance by providing valuable antioxidants

•    Does not label certain food as ‘bad’

•    Encourages eating a variety of seasonal food, portion control and exercise

•    Recognized and recommended by physicians and cardiologists

Cons

•    Diet plan does not account for people’s differences in body chemistry

•    Plan requires frequent cooking and may be unsuitable for those with busy schedules

•    Breads and pasta included in the diet can add to the pounds

•    May not be ideal for those who do not like or are allergic to seafood

•    Not recommended for people with specific dietary or medical needs

•    Plan may be difficult  for those who are sensitive to carbohydrate consumption

•    May take some time to get used to serving portions

Food and Recipes

The main core of the Mediterranean diet is whole grains, potatoes and pasta. Next in line are the fruits, vegetables, beans and nuts. Olive oil is used to cook or flavor whole grain and vegetable dishes. Butter or other cooking oil is never used. In addition, small amounts of cheese or yogurt and a glass of wine complements the diet. This meal plan allows you to eat small portions of poultry or fish a few times a week. Eggs may be substituted for chicken and fish for some meals. Sweets are also allowed but regulated a few times each week only. Red meat is allowed in small portions once or twice each month. This encourages dieters to eat and focus on healthy food, without eliminating food groups in the diet.

Exercise

The daily category of the Mediterranean diet includes exercise and outdoor activities. It is actually a part of the Mediterranean Food Pyramid. The diet plan coupled with exercise improves cardiovascular health as early as eight weeks on being in the program and results to weight loss, based on a study by the American Heart Association. Research studies also indicate that cancer-related deaths are less common among people who consume the Mediterranean diet and exercise regularly. They also found out that people were less likely to die of cancer or heart disease. This owes to the important dietary components such as fiber and low ratio of omega 6 to omega-3 fatty acid in the diet.
Expense

The cost of joining eDiet.com’s Mediterranean Diet program is $4.49 per week. After the minimum three months membership, your credit card is billed monthly with the same rate of $4.49 weekly. Membership can be cancelled anytime after the first three months and no sign up fee is required. Considerably, eDiet’s programs are among the most reasonably priced diet programs online.

Conclusion

The Mediterranean diet incorporates the traditional meal pattern of the Mediterranean people. This plan also focuses on regulating the type of food consumed and modifying food portions along with exercise plans. The Mediterranean diet in general is more of a way of life than a simple dieting regimen, with a goal of healthy living and preventing certain diseases.

Have You Tried The Mediterranean Diet?

To leave your review or general comments on Mediterranean Diet just fill out the form below and then click on the number of overall stars you would rate this diet. After writing your review in the text box below and selecting your star ratings (if applicable) click submit. That's it! Your review on the Mediterranean Diet will help others know if this diet is working well for the majority. We appreciate it!