Various concepts in diet and fitness are showing their heads from time to time. Each concept is based on a different theory and is designed to meet various objectives such as cleansing, addressing obesity or losing a few kilos of weight. Individual needs play an important role in deciding the diet that would suit a particular case. But the common thing most of the dieters want is an easy-to-follow and a convenient diet plan which would involve minimum restrictions. And the Mediterranean Diet fulfills this criterion.
The Mediterranean Diet finds its basis in the countries that lie close to the Mediterranean area. These countries might include Southern Italy and Greece. This diet can be followed by anyone. Most importantly, this diet does not include any crazy meal plan and you have the liberty to eat your favorite foods. An important point which needs to be mentioned is that this diet does not recommend the intake of red meat, but allows the intake of fish.
What are the Foods Allowed in The Mediterranean Diet?
- Ample amounts of vegetables and fruits.
- Olive Oil and Canola Oil, rich in essential fatty acids.
- Small portions of nuts.
- Olives.
- Wholegrain cereals and wholegrain breads.
- Moderate amounts of red wine.
- Fish on a regular basis.
- Negligible amounts of red meat.
Features of the Mediterranean Diet Weight Loss Plan
- You should begin by stopping the consumption of all artificial food and ingredients like hydrogenated and partially hydrogenated fats. These products contain the harmful trans fats which raises the cholesterol levels in the blood. These fats are also believed to be cancer-causing. You should check the labels before buying any product.
- While following the mediterranean diet, you should avoid taking manufactured drinks which contain sugar or sweeteners. Instead you should drink lots of water and homemade fresh fruit juices. You should forego the idea of drinking beer or wine during the slimming period. The mediterranean diet allows the consumption of red wine to a moderate degree, but restricts its intake when you are on a weight loss plan.
- During the weight loss period, you should avoid the intake of any type of sweets and breads made from refined flour.
- You should give proper importance to your breakfast. The menu should consist of fresh fruits like pineapples, apples, strawberries, oranges and pears. You should avoid bananas and grapes which involve high calories. Natural oat flakes with zero sugar and skimmed milk can be the healthiest food option in your breakfast. Having Muesli is not a good idea because it contains raisins, coco and sugar. You can make the preparation delicious by adding nuts. You can also have eggs if you like. You can also swap the eggs for grilled fish. You are also allowed to take a little amount of whole grain bread.
- A heavy mediterranean breakfast would keep you full for the next four to five hours. But still if you feel hungry, you can snack on raw and peeled carrots and well-washed apples.
- Your lunch would start four hours after the breakfast. The lunch menu should not consist of beetroot, potatoes or carrots. The main menu includes boiled vegetables, grilled fish or grilled chicken. In case you have Turkey breast, it should be prepared with small amount of olive oil. You should include salads which you might choose to make tastier by adding virgin olive oil and spices. Boiled chickpeas (kabuli chana) are good options to be included in the lunch menu because these help in maintaining the cholesterol levels.
- At night when you are going to sleep, you should dine on a piece of fruit and a glass of skimmed milk. You can also opt for skimmed yogurt provided your stomach has the capability to process acid food at this time of the day.
The meal plans in the mediterranean diet involve only 25 percent to 35 percent of the daily calories coming from fat - most of it coming from heart-friendly olive oil. The amount of saturated fat makes up only 8 percent of the total calories daily. The mediterranean diet includes foods which we take regularly, but these are cooked using olive oil instead of butter, margarine or animal fat. Olive oil exerts a positive effect on cholesterol and blood sugar levels and hence, this diet recommends the use of this oil as the cooking medium. You can now see that it is never too difficult to follow the Mediterranean Diet Plan. It is just a part of our regular diet with a greater degree of organized approach!
