Mediterranean Diet Plan

The Mediterranean diet is a collection of eating habits that are traditionally followed by the people of the Medierranean region. The Mediterranean diet has attracted interest due to the traditionally lower rates of diet-related disease (e.g. heart disease and cancer) within the region.

Mediterranean Diet Plan Basics for Weight Loss:

• Heavily Dependent on Plant Foods
• Low in Saturated Fat - Rich in Monounsaturated Fat
• Low to Moderate Consumption of Dairy Products
• Limited Consumption of Fish, Poultry and Red Meat
• Moderate Consumption of Wine With Meals
• Emphasis on food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
• Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
• Olive oil (rich in monounsaturates) as the principal fat. Almost no butter, margarine, or other fats. No trans-fats or hydrogenated fats.
• Total fat contributing 25-35 percent of calories - saturated fat no more than 8 percent of calories.
• Daily consumption of low to moderate amounts of cheese and yogurt. Frequently from goats and sheep - even camels.
• Regular consumption of small amounts of fish and poultry.
• Fresh fruit as the typical daily dessert.
• Very small amounts of red meat, eaten occasionally.
• Moderate consumption of wine with meals; about one to two glasses per day for men and one glass per day for women.

Mediterranean Diet - Other Important Elements
To the above diet food guidelines must be added three very important non-food elements.

1. Sunshine.

2. Regular Physical Exercise.

3. Reduced stress.

diet, heart disease, cancer, exercise, weight loss



source: http://www.hateweight.com