Mediterranean Diet as a Weight Loss Plan

Mediterranean Region consists of some 21 countries which can be divided into three culinary sub-regions: southern European (Italy, France, Spain, and Croatia), eastern Mediterranean (Egypt, Greece, Israel, Lebanon, Turkey) and North African (Morocco, Tunis).

Robust and clear flavors are predominant in all sub-regions, and home cooking is in the tradition of these people. Gentle climate and plentiful of fresh fruits and vegetables played an important role in eating patters through the region. Fresh herbs and spices are also important, so much that they are included in the updated Mediterranean Diet Pyramid.

High quality of components food is very important, as much as the combination of food intakes. Mediterranean Diet recipes have been recognized for its health-promoting properties and weight loss attributes.

Many factors make the Mediterranean Diet an optimal diet; those factors were documented many times in much population not only in the Mediterranean Region. Foundations of Mediterranean Diet are based on consumption of olive oil, high consumption of vegetables, fruits, legumes and cereals; consumption of lean meat, poultry and fish instead of red meat and mediate consumption of yogurt, cheese and other dairy products.

Except vegetables and fruits, nuts, legumes and seeds, fish and other seafood are the basis of the Mediterranean cuisine. Poultry, mostly chicken and turkey have their part to. Lamb, goat, pork, rabbits, fowl and other smaller animals provide most of the meat.

Mediterranean food has many health benefits which are proven by generations of populations living on the shores of Mediterranean Sea. Mediterranean diet menu is very nutritious, full of vitamins, minerals and very low in saturated fats.

Mediterranean Diet Pyramid is a graphic display of common group foods of the Mediterranean Cuisine. Most common food groups are put at the bottom of the pyramid, and those that are consumed less often are at the top. An abundance of fruits, vegetables, beans, nuts, potatoes, pasta, rice, olive oil and whole grains make the basis of the pyramid. Fish and dairy products are recommended at least two times a week, while eggs should not be eaten more than two times a week. Red meat is consumed very often, few times every month. Fresh water is recommended instead of sodas, and red wine is to be consumed in moderation (one glass per meal).

Mediterranean diet plan has been proven to reduce the risk of cancers, heart disease and other chronic diseases. All aspects of Mediterranean Cuisine, including abundance of varieties of foods, artful preparation and food freshness are a part of an attitude that leads toward healthier eating and weigh loss.

For the last 50 years researches noticed that people in the Mediterranean Region have longer longevity and less heart disease, cancer and other chronic diseases. Since the convincing original work by Ancel Keys, hundred of studies have concluded that Mediterranean Cuisine can indeed lower your risk of stroke, heart attack and other diseases. All thanks to huge variety of foods that make Mediterranean Diet plan and the eating habits of the Mediterranean people. It's a fresh, wonderful way of looking at food that goes beyond the usual fast paces way of eating in US and northern Europe. Mediterranean Diet recipes give the biggest importance to healthy fresh foods like whole grain, fruits, vegetables, nuts, seeds, rice, pasta and olive oil. Locally grown food and restrict consumption of processed foods also play a major part in Mediterranean Cuisine.

Mediterranean Diet can be a healthy eating pattern but also a weight loss solution that provides your body with all needed nutrients, vitamins, minerals and antioxidants. Focus of this diet is on small portions of high quality food made of fresh ingredients and healthy fats like olive oil or omega-3 fatty acids from fish and nuts. Mediterranean diet can help you feel great, energized and full for a longer period of time, so you will not overeat yourself which is unhealthy or frequently reach for those nasty snacks.