THE MEDITERRANEAN DIET: A DETAILED BEGINNER'S GUIDE

The Mediterranean diet is not just a diet - it is a complete lifestyle that will empower you to develop a healthy relationship with food. The Mediterranean diet is proven to lower the risk of many lifestyle diseases including certain types of cancers, heart disease, Alzheimer's, and Parkinson's disease.

This guide is dedicated to all those who wish to live well, eat well, and take back control of their health.

Introduction

Americans, unfortunately, have a strange relationship with food. Many advertisements and food shows depict standard American fare as plates piled high with bacon, steak, eggs, meats, and a pile of bread, and call it healthy. We are also constantly eating: each and every celebration of ours is about food, be it birthdays, an evening out with friends, and even the formal office lunch meetings. To lose the weight that we have invariably packed on due to these habits, we try to deprive ourselves through dieting. We count calories, we cut carbs, we spend thousands of dollars on weight loss pills - but in the end, we only feel miserable because of the lack of results.

The Mediterranean diet has come to be known as the world’s best plant-based diet to lose weight and prevent a host of chronic diseases, without the need for painfully small portions or eliminating whole food groups. The Mediterranean diet isn’t a “diet” at all - at least not in the sense that many Americans understand the word. Rather than a temporary measure to lose weight, it’s a series of habits that create lifelong health.

Many people living in Mediterranean countries - namely Spain, Greece, and Italy - have been eating what has become popular today as the Mediterranean diet for generations. The foods in this diet include high amounts of olive oil, legumes, nuts, seeds, vegetables, and whole grains. It also consists of fish and seafood, which are ideally consumed once or twice a week. Eggs, cheese, and yogurt are consumed moderately, about once a week. The intake of red meat and sweets is kept to a minimum. The people of Greece have been eating this way for centuries, and they are known to have lower rates of obesity compared to other countries. The Greeks have a philosophy in life: everything in moderation. That is the Mediterranean diet in a nutshell. Today, doctors have uncovered the science behind the long-term health benefits of eating the way Greeks do. Based on extensive research proving the advantages of this diet, many of the world’s leading cardiologists are recommending the Mediterranean diet to heart patients.

The Mediterranean diet first arrived in America nearly four decades ago, but it is still highly misunderstood. This guide has been written with that widespread misunderstanding in mind. It is written for families with children, single people, for the aging, the elderly with health issues, and for the vast majority of people who can benefit from understanding that the Mediterranean diet is not just about the food we eat, but also about enjoying meals and life with family and friends.

What Is The Mediterranean Diet?

The Mediterranean diet is the name given to the eating habits of people living in the region that surrounds the Mediterranean sea, including Spain, Italy, and Greece. The inhabitants of these regions are a mixture of Christians, Jews, and Muslims, and each of these religions has added their own distinct flavors to create what is known as the Mediterranean style of eating. For example, Muslims do not eat pork or drink wine; Jews avoid shellfish and pork; Christians drink wine but avoid eating meat on certain days of the week. These dynamic traditions have all shaped the Mediterranean diet into what it is today.

Western interest in the diet started to grow when doctors noticed a trend: people living in and around the Mediterranean region experienced much lower rates of heart disease and obesity than those living in other parts of the world. Scientists discovered higher amounts of omega-3 essential fatty acids in the diet of people in this region thanks to the high amounts of olive oil in traditional Mediterranean cuisine. Additionally, people in these areas also had a lower intake of solid animal fats like lard. The fats found in nuts and olive oil, which are widely consumed in the diet, were found to be of the monounsaturated or polyunsaturated varieties. Not only did these types of fats fail to raise LDL cholesterol (the bad cholesterol), but they actually increased HDL (the good cholesterol).

The Mediterranean tradition is about more than the ingredients used in its cuisine. Food is looked upon as a representation of life, and all meals are considered to be a social occasion and an opportunity to gather with friends and family. The Mediterranean diet is not just about a set of eating habits, but about developing a healthy relationship with food as part of a fulfilling life.

The Mediterranean Diet Pyramid

As you can see from the food pyramid, the Mediterranean diet is plant-based. The base of the pyramid, which consists of foods that are eaten in the largest relative quantities, is comprised of vegetables, whole grains, nuts, fruits, legumes, beans, seeds, herbs, and spices. Besides these foods, there’s another fundamental aspect of the Mediterranean food pyramid: enjoying meals with loved ones and being physically active. Traditionally, the people in the Mediterranean region are known to spend time tending to their gardens, riding bikes, or dancing at social gatherings, with plenty of opportunities to stay active and healthy. Above the social layer and the basic food groups layer is the tier containing fish and seafood. Seafood is eaten a couple of times a day, with a focus on healthy fish that provide plentiful omega-3 essential fatty acids. Above that is the layer including poultry, eggs, and cheese, which are eaten only about once a week. Sweets, red meat, and processed foods are placed on the top tier of the pyramid, which means they are consumed rarely or not at all. In countries like Italy, sweets like gelato are eaten in moderation. This milk-based dessert is high in protein and calcium. Other Mediterranean countries are famous for their fruit tarts: in-season fruits are converted into delicious desserts to complement the lower sections of the food pyramid.

Beverages like wine and water are shown on the side of the pyramid. The Mediterranean is a warm region, and people there drink plenty of fluids. Red wine is a cultural staple of Mediterranean cuisine. The verdict is still out on this aspect of the Mediterranean diet - specifically regarding the benefits of resveratrol, a primary compound in red wine, and whether it is beneficial to heart health.

The Science Behind The Diet: Why It Works

The Mediterranean diet is ideal for weight loss for a number of key reasons:

• The lack of red meat and steak

• The abundance of leafy green vegetables

• Heart-healthy olive oil as a cooking medium

• A healthy attitude toward food

A healthy diet is more than the sum of its parts. We cannot reiterate enough that the diet is not just about food, but also about lifestyle. The mind plays an important role in our overall health and wellbeing. When you exercise daily and eat your meals mindfully as a shared experience with family and friends, you are more likely to eat healthier. You start loving yourself and your body more; as a result, you make wiser food choices and prefer putting healthy food in your body.

Another reason the diet works is due to lower consumption of red meat. In typical American fare, the high consumption of meat, which takes days to digest, leads to constipation. The abundance of whole grains, leafy green vegetables, and colorful fruits in the Mediterranean diet provides us with adequate fiber, which is very important to prevent heart disease. Fiber also encourages bowel movement and helps eliminate toxins from the body.

Plant-based diets like the Mediterranean diet also provide higher levels of antioxidants. Antioxidants fight free radicals, which are rogue molecules that can turn cancerous. Free radicals also cause premature aging in the form of age spots, wrinkles, fine lines, and gray hair. Regular consumption of antioxidant-rich foods found in the Mediterranean diet, especially nuts, seeds, and fruits, might actually help you look younger. It can also lower the risk of certain cancers.

No doubt you’ve heard about plenty of fad diets before, and you may be wondering what makes the Mediterranean diet any different. But far from being a trendy new fad with no scientific basis, the Mediterranean diet has been known to give consistent results. Ancel Keys, who is now known as the father of the Mediterranean diet, has recorded journals of data and case studies that show how the people who adopted these eating habits have gone on to lead healthier, happier, and longer lives.

Benefits of The Mediterranean Diet

The Mediterranean diet can:

• Increase longevity

• Prevent asthma and allergies

• Reduce the risk of certain cancers

• Reduce the risk of type 2 diabetes

• Reduce depression and anxiety

• Improve mood and mental function

• Improve the look and feel of skin

• Prevent many chronic conditions

• Reduce the risk of death from heart disease

• Safeguard against Parkinson's disease and Alzheimer's disease

• Aid in weight loss and help in weight management

• Reduce body fat and improve metabolism

• Reduce high blood pressure

• Lower LDL (bad cholesterol) and raise HDL (good cholesterol)

• Improve heart health and artery health

Myths And Facts About The Mediterranean Diet

Myth #1: The Mediterranean Diet Is Hard To Follow

The fact is that the diet is filled with foods you can easily get in the local supermarket or farmer’s market. There are no hard-to-acquire foreign foods. The diet includes plenty of foods you’re already familiar with and may be eating already, like yogurt, whole grains, vegetables, nuts, and seeds - the Mediterranean diet simply changes the balance so that these foods make up the bulk of your meals. Compared to many other diets out there, the Mediterranean diet is easy to adopt because there is no deprivation. You do not eliminate any food groups. You can eat everything as long as you do so in moderation. Certain foods, like sweets and processed foods, should be eaten in limited quantities, but there is no reason that you cannot enjoy them occasionally.

Myth #2: I Am Allowed To Eat Anything On The Diet

All food groups are permitted in the Mediterranean diet, but it is very important to follow the Mediterranean food pyramid and to control portion size. The intake of sugary desserts and meats should be limited, and it is very important to balance the intake of food with adequate exercise and proper eating patterns. The key is to eat food mindfully and to share meals with family or friends. When you share food with other healthy, like-minded people, you are more likely to limit your portions and make health-conscious choices.

Myth #3: The Mediterranean Diet Is Expensive

The diet includes cooking meals with olive oil, seed oils, and nut oils, which can be a bit expensive compared to other cooking mediums. However, the key is to shop smart. If you take the time to plan your weekly meals properly, you can avoid waste and buy only what you need. Think about buying ingredients in bulk to get the most bang for your buck. Buy fruits and vegetables only while they are in season to get the best prices. If fresh fillets are too expensive to buy on a regular basis, you can buy tilapia, tuna, or other frozen cuts to supplement fresh fish. You can also buy a wide variety of canned and dry beans in bulk. These versatile ingredients can keep your meals interesting without breaking the bank.

Myth #4: The Mediterranean Diet Is Just a Fad Diet

Put simply, the Mediterranean diet works. It is not a diet, but a lifestyle. Unlike many other fad diets out there, it does not consist of eliminating any food groups, meaning that the diet is ideal for the long term and does not lead to nutritional deficiencies. You also eat a variety of foods that are proven to be heart-healthy. Years of research prove that the diet can be adopted as a sustainable lifestyle that helps to maintain a healthy weight and ward off a host of diseases that are so common in the western world.

Case Studies On The Mediterranean Diet

Many case studies have shown the efficacy of the Mediterranean diet in reducing mortality and preventing cardiovascular diseases, breast cancer, type 2 diabetes, and hypertension. 100 or more people who followed the diet for one year with no restriction on fat intake showed a reduced incidence of each of these diseases.

The predimed study: this was a large study conducted with more than 7000 people with a high risk of cardiovascular disease. The result: participants who were placed on a Mediterranean diet high in olives, olive oil, and nuts showed a lower incidence of cardiovascular disease.

The reversal of metabolic syndrome status: this study showed that the traditional Mediterranean diet, with an emphasis on consuming high amount of nuts, could be a significant tool in managing metabolic syndrome, which is a condition responsible for several heart diseases as well as diabetes.

On weight loss: a meta analysis of 16 randomized trials on the effect of the Mediterranean diet on body weight showed that the Mediterranean diet resulted in greater weight loss compared to the control diet, when associated with energy restriction and physical activity.

Adopting The Mediterranean Lifestyle

Once you have read through this guide, you will know which foods to eat and which ones to avoid. It is a good idea to make a detailed shopping list in order to plan your weekly meals. The diet is extremely varied - you can choose from a wide range of fruits, vegetables, seafood, and more. So if you don’t like shrimp, you don’t need to buy it. Just go for any other seafood that is affordable and available in season.

Remember that just because the diet is called “Mediterranean” does not mean that you cannot eat Japanese, Indian, or other types of dishes. Just make sure you choose the right ingredients and prepare the food in accordance with basic Mediterranean principles.

How To Lose Weight On The Mediterranean Diet

In order to lose weight most efficiently on this diet, we recommend that you eat small but frequent meals. Do not skip any meals as it can affect your blood sugar levels and cause you to binge later. Opt for healthy “mini meals” and snacks that can provide your body with all the nutrition it needs.

Making wise choices and planning ahead is the best way to adopt the Mediterranean lifestyle. Spend some time putting together a salad with different seasonal fruits, vegetables, and nuts. Make a nice big batch and keep it in the fridge so that you always have something to snack on when you’re hungry.

Use the same idea with plain vegetables. You can cut up enough for a few days at a time; then just make sure you have a supply of healthy salad dressings to dip them in, and you have an extremely healthy, convenient snack whenever you want it. Stock up on nuts and seeds, which are full of protein and can help curb hunger between meals.

Start thinking in terms of portion sizes rather than calories. Instead of heaping up a plate with everything on the table, focus on smaller portions of a few specific items. By appreciating every dish or food item on your plate, you’ll learn to enjoy and savor each portion rather than wolfing down everything that’s in front of you.

More than any particular food group, the main thing to avoid is stress. Counting calories and depriving your body of needed nutrition heightens levels of cortisol, a stress hormone. Cortisol wreaks havoc on metabolism and increases the storage of fat in the abdomen, thighs, and hips.

More Tips To Adjust To The Healthy Mediterranean Diet

• Try something new once a week. This will keep things from getting mundane.

• Drink plenty of water. Most hunger pangs are actually thirst, so keep a water bottle near you all the time. The Mediterranean diet will also give you lots of fiber, so drinking water will keep the fiber moving efficiently through your system.

• When you’re hungry, reach for something from the bottom of the food pyramid. Fruits, vegetables, whole grain bread, and other items from this layer will give you more fiber and keep you full longer.

• Men may consume up to 1800 calories and women up to 1200 calories per day. If you want to enjoy more calories, aim to burn more calories throughout the day.

Conclusion

The Mediterranean diet is a revolutionary approach to healthy eating. By following the Mediterranean diet, not only will you lose weight but you could also look younger and live longer. This plant-based diet with plentiful fruits, vegetables, and whole grains is the path to better heart health and reduced risk of diabetes, hypertension, and other lifestyle diseases.